MAY 2015
WELL LIVINGWELL LIVING MAGAZINE™
CHILDPROOF YOUR SEX LIFE
MARGARITA DAY DEATH BY BURRITO: THE COOKBOOK MEXICAN STREET FOOD TO DIE FOR HEALTH + HOME + FOOD + WEALTH + STYLE = recycle: share this magazine
How to Roll the Perfect Burrito Swim Suit Fit Guide 2015 SWIMSUITS
THE
PONDS AT Bayberry
a place to live well
AN AMERICAN SMALL TOWN IN THE MAKING A place to linger with friends on the front porch - or enjoy morning coffee with the sunrise. A place for lounging poolside on a summer day - and relaxing in a comfortable empty nest. The Ponds at Bayberry is all about quality of life - in every aspect of its thoughtful, environmentally-sound design. Each of our energy efficient homes has a main-level owner’s suite, 2-car garage and full basement, and include on-lot maintenance services that will enable you to spend your free time doing what you enjoy most. Planned amenities include a clubhouse with fitness center, outdoor pool, bocce, tennis & pickle ball courts, parks, walking trails, and a future Town Center that will offer opportunities for tax-free shopping and dining just steps from the community. Want to venture out? The Ponds is just minutes from the marina, golf courses and state parks, and under an hour to beautiful Delaware beaches.
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Although the current temperatures doesn’t remind us of the warm summer days quite yet, they are surely upon us. Days that let the sun determine the day’s events, gleaming down upon us reminding us to feel invigorated, revived and alive each day. No chill left in the air, but rather intense heat to cause us complaints. Shovels and salt are a thing of the past with new equipment in full swing. Day trips to the beach, relaxing by the pool, hiking, walking or just basking in the warmth of the sun, (with sunscreen slathered on) is what I imagine for any given day from now until possibly November. New eating rituals tend to move towards a lighter fresher fare that includes refreshing drinks, an ice cold beer and sparkling water, adorned by any of the abundant fresh fruits and vegetables available this time of year. Clothing is getting slimmer and less of it; forcing us to take notice of the winters extra pounds it left behind, which comfortably was hidden with bulky sweaters and coats. Whether you are ready or not it’s time to try on swimsuits again, but it doesn’t have to be a dreaded event… if you know what you are looking for. LWM’s Swimsuit Fit Guide shows you exactly the right suit for your body type along with the latest swimsuit styles of the season. And, guys we picked a couple of pairs for you too, but really there aren’t many choices when it comes to men’s swimsuits, besides the length of the leg and patterns, unless you are bravely choosing a European cut swimsuit and we won’t venture to make recommendations there, except to say that there are not many men who can pull one of these off successfully, but honestly “to each his own”. Mexican food has always been one of our favorites, so celebrating Cinco de Mayo is joyful at the offices of LWM, but we couldn’t do it alone! We are sharing some of our much loved recipes for Mexican food and margaritas (all of our alcoholic drinks can be made minus the alcohol). Recipes come from one of our favorites, Death by Burrito, The Cookbook and the margaritas are favorites or our own creations. Have some fun this month celebrating Cinco de Mayo, Mother’s Day, Graduations and the joy of the new season. Get out there and embrace the flowers and the green, lots and lots of green! Oh and take a Advertising Inquiries: copy of LW Magazine with you wherever you go — even if it’s just the backyard, because its filled with great information about your pets, the garden, allergies, hedgehogs…and Brian Strauss -Publisher much more. Sales@livingwellmagazine.net Enjoy! Brian and Diane Strauss
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Editors / Publishers Diane and Brian Strauss Associate Editor: Michael Strauss puppy love™ Creator Sean Strauss Media Development Jonelle Jentilucci Resident Artist and Creator of the Valentino caricature. Liam McWilliams Design and Graphics Diane Strauss
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VOLUME 10 NUMBER 5
www.livingwellmagazine.net LIVING.WELL MAGAZINE© is a monthly publication distributed regionally. All articles and advertisements are accepted in good faith. Living Well Magazine assumes no responsibility or liability for any claims, conditions, products, services, errors, and/or opinions expressed through articles and advertisements appearing in this publication. Please check with your primary health care provider before making any changes. Living Well Magazine welcomes your comments and suggestions. No part of LIVING WELL MAGAZINE™ may be reproduced in any form without permission and written consent. Copyright, All rights reserved. 2014 Various Trademarks Used By Permission Of Their Respective Owners
LIVING.WELL MAGAZINE (ISSN 2325-2448) published monthly by Savendale Media Group, 1519 Old Coach Road Newark, Delaware 19711 Phone:302-355-0929 Fax:302-454-1867 www.livingwellmagazine.net
Cover: designed by dcstrauss puppy love™ Calvin checking out the neighborhood
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inside You Can Start Your Day Over : At Any Time by Karen Verna Carlson Living at the Center of Yes and No by Suzanne Eder “I Need My Dining Room for the Hedgehogs” by Karen Jessee
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LWMLIVINGWELLMAGAZINE
MARGARITA DAY
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The Lessons I Learned by Joe White
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Ask The Vet
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Dr. Rose Dileva 31
http://www.pinterest.com/ livingwellmag/
Swim Suit Fit Guide 2015 Swimsuits 24
DIY
Ann Wilkinson P.T.M.S.
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Earth Talk: CLIMATE CHANGE: 12 Have we reached the “Point of No Return”?
LWM TRENDS
Earth Talk: Smart Backyard Fire Pits 13 Sexual Health and Healing:
Ga
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Release Anxiety Through Acupuncture by Dr. Kelly Brown 29 Do Detox Diets Help You Lose Weight? by Alisa Rose 33 The “Dirty” Secret about Allergies By Dr. Bill Miller
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with Peg Castorani
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Art of Eati
Cookbook, Mexican Street Food To Die For by Shay Ola 40
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The prestigious— Living.Well Magazine Tried and True award is given only awarded to products and companies that we have used and can honestly say they were great! If it has the LWM Tried and True Award on it, we are sure that you will too.
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Summer Countdown: Drop the Extra Weight! Part 2 by Dr. Scott Rosenthal
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Cashew Milk, Almond Milk, Soy Milk
Do they have nutritional benefits that are similar to Milk? Read milk substitute labels to know ! Milk substitutes are among the hot trends on grocery store shelves right now. Trying to find a milk substitute that are similar to the benefits of cow’s milk maybe difficult, reports the Harvard Health Letter. Some people want to drink milk, but just not dairy milk. Others have trouble digesting a natural sugar in dairy milk called lactose. It can cause gastrointestinal distress. “They may be lactose intolerant, or just lactose sensitive,” says Linda Antinoro, a registered dietitian with Harvard-affiliated Brigham and Women’s Hospital. An alternative for those who have pain, bloating, or other lactoserelated symptoms is lactose-free milk. This is dairy milk that has an
enzyme called lactase added to it. Lactase helps break down lactose into more easily digested sugars. But it’s still important to buy low-fat lactose-free milk. Full-fat milk, with or without lactose, is rich in saturated fats, which increase LDL, or “bad,” cholesterol. Plant-based milk substitutes are another option. These “milks” are actually the fluids strained from a mixture of water and a ground ingredient, such as soybeans, nuts (almonds, walnuts, or hazelnuts), grains (rice, oats, quinoa), or seeds (hemp, pumpkin). But check the nutrition label carefully. Nut, grain, and seed milks don’t have as much calcium or protein as dairy milk. Grain milks are higher in carbohydrates. Soy milk, has similar calcium and protein content but has sugars that may cause gastrointestinal distress. Something else to be wary of: milk substitutes with flavors such as vanilla or chocolate, are usually loaded with added sugars. www.health.harvard.edu/health
Organic agriculture has a dirty little secret. Waste from factory farms, or Concentrated Animal Feeding Operations (CAFOs) as the Environmental Protection Agency (EPA) calls them, is being used and marketed as an “organic” fertilizer. Factory farm waste is contaminated with hormones, antibiotics, pesticides, disease organisms, heavy metals and other undesirable substances, including some diseasecausing agents, such as e.g.Salmonella and E. coli bacteria, that may survive the composting process. Consider what you are buying even though it is labeled “Organic”
— Speaking of Organic— Not all organic chickens and eggs are created equal. The best organic farmers raise their meat chickens and egg-laying hens on pastures, in compliance with organic rules that require animals to spend time outdoors in the sunshine. Chickens raised outdoors on pasture eat a natural diet of insects and worms, grasses and other greens, sometimes supplemented with organic feed. This diet provides them with a sufficient source of methionine, critical to their health. But the biggest organic producers don’t follow the rules. They confine their chickens indoors, just like the factory farms do, or provide outdoor access but with no access to pasture—both of which deprive the birds of a natural diet that would include methionine. The big organic producers who supplement their birds’ diets with synthetic methionine say they need the supplement in order to 6
keep their birds healthy—a justification they wouldn’t need if they raised their birds on pasture, and/or supplemented with organic alternatives. But the real reason the big organic poultry farms use synthetic methionine is because it acts as a growth-promoter. This allows the farms to squeak by with an “organic” label when in fact their operations, and products, are far more similar to those of the nonorganic factory farms Methionine is a sulfur-containing amino acid that is essential for healthy and productive poultry, and is important for many different functions in the body. By producing methyl groups, methionine is responsible for a variety of metabolic reactions. It is also essential for cell proliferation and development. There are two methionine requirements: one www.livingwellmagazine.net
May 2015
for maximal performance (i.e., maximum body weight gain or egg production), and a lower level needed for adequate but reduced growth or egg production while still raising a healthy, productive animal. The National Organic Program(USDA) initially stated that synthetic methionine was a prohibited material for animal diets. An exemption was given to allow the industry to find alternatives. As research continued in this area, the National Organic Standards Board (NOSB) later recommended, until October 1, 2012, the use of synthetic methionine be restricted— originally to 4 pounds per ton for laying hens, 5 pounds per ton for broiler chickens, and 6 pounds per ton for turkeys and all other poultry. After October 1, 2012, the allowed levels were decreased to 2 pounds per ton for laying and broiler chickens, and 3 pounds per ton for turkeys and all other poultry.
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MARGARITA DAY 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.
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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.
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) 1/4 cup Cointreau or Grand Marnier
Perfect Patron Margarita
1/4 cup pineapple juice
1 1/2 ounces patron silver tequila
Coarse salt or margarita salt Place 2 whole jalapenos and the tequila in a small bowl. Cover with plastic wrap and set aside for 1 day.
1 ounce patron citronge liqueur 1/2 lime, 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.
1/2 lemon, juice of Combine all ingredients in a shaker with ice. Shake till chilled, then strain into glass or pour over ice.
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.
Salt the rim.
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Enter: Where’s Valentino Contest Find Answers Here ow! There are thousands of readers who are searching for Valentino. He is hidden somewhere on the pages of each issue. The entries keep pouring in. We hope you have fun looking and will continue your quest to find Valentino. When you find him please email us at: info@livingwellmagazine.net [Please type “Valentino” on the subject line]. — keep searching and entering the “Where’s Valentino!” Contest every month for your chance for some great LWM gifts, subscriptions, T-shirts, mugs, cookbooks ,books, videos, etc. Or enter on our Facebook page www. facebook.com/LWMlivingwellmagazine (be sure to inbox us so you aren’t sharing his location with everyone). Make sure you like the page first. Please remember to share our page with your friends! Don’t forget to follow us on Pinterest at Pinterest.com/ livingwellmag or Twitter @livingwellmag For May the Valentino winners will recieve a copy of Dr Bill Miller’s book “The Microcosm Within” (see article on p16) BELOW IS THE ANSWER TO LAST MONTH’S WHERE’S VALENTINO! In April, Valentino wanted to get his garden started so he was hiding in the shadows on p46 in Gateway Garden Center’s ad. When you find him, send us an email at Info@ livingwellmagazine.net ( be sure to put Valentino or Where’s Valentino in the subject line.. then make sure you follow us on Twitter @livingwellmag and follow us on Facebook at: www. facebook.com/lwmlivingwellmagazine Don’t Forget to check out our Pinterest pages follow us at http://www.pinterest.com/ livingwellmag
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CLIMATE CHANGE: Have we reached the “Point of No Return”?
While we may not yet have reached the “point of no return”— when no amount of cutbacks on greenhouse gas emissions will save us from potentially catastrophic global warming—climate scientists warn we may be getting awfully close. Since the dawn of the Industrial Revolution a century ago, the average global temperature has risen some 1.6 degrees Fahrenheit. Most climatologists agree that, while the warming to date is already causing environmental problems, another 0.4 degree Fahrenheit rise in temperature, representing a global average atmospheric concentration of carbon dioxide (CO2) of 450 parts per million (ppm), could set in motion unprecedented changes in global climate and a significant increase in the severity of natural disasters—and as such could represent the dreaded point of no return. Currently the atmospheric concentration of CO2 (the leading greenhouse gas) is approximately 398.55 parts per million (ppm). According to the National Oceanic and Atmospheric Administration (NOAA), the federal scientific agency tasked with monitoring the health of our oceans and atmosphere. the current average annual rate of increase of 1.92 ppm means we could reach the point of no return by 2042. Environmental leaders point out that this doesn’t give us much time to turn the tide. Greenpeace, a leading environmental advocacy group, says we have until around 2020 to significantly cut back on greenhouse gas output around the world—to the tune of a five percent annual reduction in emissions overall— if we are to avoid so-called “runaway” climate change. “The world is fast approaching a ‘point of no return’ beyond which extremely dangerous climate change impacts can become unavoidable,” reports the group. “Within this time period, we will have to radically change our approach to energy production and consumption.” 12
In a recent lecture at Georgetown University, World Bank president Jim Yong Kim reported that whether we are able to cut emissions enough to prevent catastrophe likely depends on the policies of the world’s largest economies and the widespread adoption of so-called carbon pricing systems (such as emissions trading plans and carbon taxes). International negotiators meeting in Paris next December are already working to hammer out an agreement mandating that governments adopt these types of systems to facilitate emissions reductions. “A price on carbon is the single most important thing we have to get out of a Paris agreement,” Kim stated. “It will unleash market forces.” While carbon pricing will be key to mitigating global warming, Greenpeace adds that stemming the tide of deforestation in the world’s tropical rainforests and beyond and adapting our food systems to changing climatic conditions and increasingly limited resources will also be crucial to the health of the planet. “Without additional mitigation, and even with adaptation, warming by the end of the 21st century will lead to high to very high risk of severe, widespread and irreversible impacts globally,” reports the Intergovernmental Panel on Climate Change (IPCC), an international group of leading climate experts convened by the United Nations to review and assess the most recent scientific, technical and socio-economic information on global warming. Indeed, there’s no time like the present to start changing our ways.
CONTACTS: NOAA, www.noaa.gov; World Bank, www.worldbank.org; Greenpeace, www.greenpeace.org; IPCC, www.ipcc.ch. EarthTalk® is produced by Doug Moss & Roddy Scheer and is a registered trademark of Earth Action Network Inc. View past columns at: www.earthtalk.org. Or e-mail us your question: earthtalk@emagazine.com.
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May 2015
SMART: Backyard Fire Pits With summer approaching, many of us are eagerly anticipating the first night we can gather with loved ones under the stars around our backyard fire pits. But neighbors might have not-sowarm feelings about wood smoke entering their yards and homes. According to the U.S. Environmental Protection Agency (EPA), wood smoke is a complex mixture of gases and microscopic particles, and when these microscopic particles get into your eyes and respiratory system, they can cause health problems such as burning eyes, runny nose, and bronchitis. Exposure to wood smoke can cause health problems such as burning eyes, runny nose, and bronchitis — and can aggravate pre-existing heart and respiratory conditions.
As part of its “Burn Wise” program, EPA warns that people who have heart or lung disease, such as congestive heart failure, angina, chronic obstructive pulmonary disease, emphysema or asthma, should especially limit their exposures to wood smoke. If you’re concerned about smoke emitting from a neighbor’s fire pit, speak to your neighbor about the matter. If the smoke remains an issue, contact your local health or fire department to determine further action. If you’re in the market to buy a fire pit and would like to avoid having smoke drift into your neighbor’s yard or home, some models are specially designed to reduce smoke output. The American-made Backyard Firefly fire pit, for example, utilizes a vertical design that causes the smoke to be combusted in the fire and the remainder to rise vertically, reducing air pollution by over 50 percent from conventional campfires. There are also a multitude of beautifully designed natural gas fire pits currently available. Natural gas fire pits won’t produce smoke, will instantly
light and won’t have to be cleaned like wood-burning fire pits that accumulate ash and soot residue. If you already own a wood-burning backyard fire pit, you can replace conventional wood with certain varieties of Duraflame Logs. Duraflame Stax logs are shaped like split wood and burn with the same charred appearance and crackling sounds of a wood fire, but with half the hazardous air pollutants of an equivalent wood fire. Duraflame Campfire Roasting Logs create hot coals safe for roasting marshmallows, hot dogs or cooking other campfire foods and produce 60 percent less particulate emissions than an equivalent wood fire. No trees are cut down to produce these logs and they are made of 100 percent renewable resources.
For those who own a wood-burning fire pit and would like to continue using conventional chopped wood, the EPA Burn Wise program advises to use only properly dried wood, because wet wood can create excessive smoke. To allow wood to properly dry, stack wood away from buildings on rails in a single row with the split side down. Cracked ends on the wood typically means its dry enough to burn, or you can purchase a moisture meter to test the moisture level in the wood. “Moisture meters that allow you to test the moisture level in wood are available in all sizes and can cost as little as $20,” the EPA states. “Properly dried wood should have a reading of 20 percent or less. Dry wood creates a hotter fire. Hotter fires save wood – ultimately saving you time and money.” CONTACTS: EPA Burn Wise, epa.gov/burnwise/; Backyard Firefly, www. backyardfirefly.com; Duraflame Roasting Logs, www.duraflame.com/ products/roasting-logs. EarthTalk® is produced by Doug Moss & Roddy Scheer and is a registered trademark of Earth Action Network Inc. View past columns at: www. earthtalk.org. Or e-mail us your question: earthtalk@emagazine.com.
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May 2015
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“I Need My Dining Room for the Hedgehogs” By Karen Jessee
Meet Christine Matarese, a certified hedgehog rescuer, whose passion began in the 90s after recognizing that these “spiky balls of love” were the pet for her, and later realizing that these little creatures actually needed to be rescued.
This was the response to my last question, “Would you like to have your dining room be a dining room again” during a phone consultation. And upon the first visit, true enough, the dining room was filled with cages of sleeping hedgehogs; nary a table nor china cabinet anywhere.
Apparently, there were numerous reasons for Christine’s good heart and her dining room. Many people did not research these pets before buying, unaware that hedgehogs needed to be socialized, touched often, fed and cared for. Nocturnal creatures,
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May 2015
hedgehogs were awake at night, did not play by day, and owners were surprised to discover they could not change this. They were equally surprised that this was neither the plush toy from the gift shop nor the active cartoon character with the cute voice from television. If people were moving to Pennsylvania, they learned that hedgehogs were illegal there. In households where the kids grew, moved away, and left their hedgehogs at home, the parents didn’t know what to do with them. If owners didn’t separate the male from the female, suddenly, there was a host of babies who needed homes. In one home, there was a nasty divorce and the hedgehogs had to go somewhere. And then there were the people who forgot this was an animal that needed a vet and couldn’t pay for the care. Christine claims she didn’t do a lot of entertaining, so her dining room became what was perfect for her: a rescue center. She took in the relinquished and unwanted as well as the handicapped: one gal only has three legs. Cages opened from the top, not the sides, so the only suggestion, to make reaching and cleaning a bit easier, was to have the cages resting on chairs or benches to raise them off the floor, but the dining room…it is what it is. Which brings me to the point of how we use space: dining rooms today are not necessarily the Norman Rockwell family dining and gathering places of yore. More often they’re filled with the obligatory furniture, but they invariably become merely a place to walk through between the living room with the television and the kitchen with the goodies, suddenly springing to life for the Thanksgiving or Christmas gatherings. Often, the table and chairs become the universally accepted landing strips and dumping grounds of the house…which means it’s still not a “dining” room. For one family that had dining room space, no furniture, but an office shoved far off the beaten path of the house, I suggested that the dining room become the office. The man of the house had so isolated himself that his beautiful office became his personal dumping ground while he settled himself into the kitchen and family room areas where there was more light, the refrigerator, the television and more action. He believed he needed to have ultimate silence when what he really wanted was to work among the family activity.
One friend tells the story of using her living room as the woodworking studio. There wasn’t a basement for equipment, and she had no need for a living room when she had a small cottage industry that was more important to her than a sofa and coffee table. Thus, the table saws and sanders as well as areas for glue, paint and décor were set up where most convenient. When it was time for her to sell the house, she and her son put up new wall board, painted, put in wall-to-wall carpeting, and had the place professionally cleaned. In working with a woman whose crafting department was limited to a tiny, ill-equipped room that contained handicapped rescue cats, I suggested using the large, unused bathroom. It wasn’t the first time I suggested a large bathroom for crafting or storing crafts: there were the surfaces, the lighting, the electricity, and the storage…and water. We put stand-alone shelving in the shower stall, put a portable counter top over one of the sinks, and began organizing crafting in the cabinets below. One couple had a new large home and a bedroom with two closets. Imagine my surprise when I saw her closet, jammed with clothing, and his closet, jammed with clothing and a highboy. That beautiful piece of furniture was suffocating in there and the poor man could barely get in to find anything. Suggestion: use one of the guest rooms as a “gentleman’s dressing room.” Move into a different space the clothing, the highboy a nice rug, mirror, and leather chair. That would leave the lady of the house with two closets in one room: one for spring / summer clothing and the other for fall winter things. This was a very popular suggestion. Sleeping together is one thing; sharing closets is always something else. Homes today are larger than ever, but whether you’re in a 4,000 square foot mansion, a loft, or a studio apartment, it’s your right and delight to figure out how the space can be manipulated best for your needs. This is real estate and it’s valuable. Whether you’re rescuing hedgehogs or starting something new, be fearless and unapologetic for how you make it work.
Offices need the same elements as the kitchen: a good surface, good lighting, and good storage but we don’t like to be as detached and cut off from activity as we think. When I suggested shelving, an L-shaped desk and drew out where it would all be in relation to the window and the light in the dining room, I distinctly remember the 7-year old in the family gasping in delight. There’s a future interior designer or engineer in the making. Nothing in the rule books tells us how our space has to be used: the home is our space to use for our particular needs. Finishing off the basement to be a family room or a mother-in-law suite aren’t the only options. www.livingwellmagazine.net
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 2015
15
The “Dirty” Secret about Allergies By Dr. Bill Miller
I was young once. Now, I am a boomer. When I was growing up, I never knew any child with a food allergy. Allergies of any kind seemed rare. Yet now, allergic concerns are frequently encountered. Just a few weeks ago, I was on a flight from Phoenix to Philadelphia. Shortly after the trip began, the flight attendant announced that no nut snacks would be passed out with in-flight beverage service since there was a passenger on the plane with a peanut allergy. After I got over my shock that there might have been any snack at all, I reflected with surprise on the notion that the allergy of this person was so severe that any peanuts anywhere in the cabin was a threat. I had come into contact with thousands of children while growing up both as classmates and friends and I had never ever seen any allergic reactions. We all ate the same foods and there were no dietary rules. What is happening? What is different? After all, just think of it; how many ever had a childhood friend with a gluten allergy? The answer to this apparent disconnect may lie in the emerging science of the hologenome and our contemporary fastidious cleanliness compared to prior generations. Current research has suggested that the surge of allergic symptoms is related to our attempt to distance ourselves from our ubiquitous microbial companions. This has been dubbed the “hygiene hypothesis”1. In theory, as we seek to protect our young from dirt and disease, we are inadvertently causing an imbalance in our vital exposure to microbial companions that are imperative for our optimal health. New research is showing that we live in an exquisitely intimate association with a vast collection of microbial life. This partnership can directly affect our response to allergens. There 1. http://www.plospathogens.org/article/ info:doi/10.1371/journal.ppat.1000549 16
is epidemiological evidence that supports this new perspective. Some studies strongly suggest that immunological diseases such as asthma and autoimmune diseases are less common in countries considered to be underdeveloped compared to wealthier nations. Interestingly, this same pattern also holds true for a variety of other chronic illnesses. These microbial partnerships are essential to our metabolism, reproduction, longevity, and well being. This is now known as the new science of the hologenome. The concept of the hologenome re-envisions all organisms as a deeply interlinked complex partnerships between the cells that make us ourselves and our indispensable microbial partners. This has lead to a concept called the ‘old friends hypothesis’. Proposed in 2003, this theory asserts that there needs to be a requisite exposure to a variety of diverse microbes with which we were associated during our evolutionary journey. Therefore, our metabolism is dependent upon certain microbes, as ‘old friends’, and they have become absolutely necessary for our optimal immunological development 2 In our zeal to protect against harmful infections, we have inadvertently shielded ourselves and our children from the typical exposure to a diverse array of microbial life that had characterized all prior generations. The consequence of this exclusion from these vital associations is experienced as a significant increase in allergic reactions such as hay fever, food intolerance and asthma. In theory then, a substantial increase in the incidence of allergic symptoms is a result of this restricted exposure to the microbial 2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1774411/
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domain. All of these problems are thought to be an expression of a decrease in immune tolerance related to a significant change in how we and our children encounter the environment compared to previous generations. It currently appears that allergic reactions of all sorts may be directly related to the inadvertent exclusion of critical microbes that co-evolved with us and are required for our personal microbial and cellular ecological balance. Medical practitioners are learning that our health depends on this striking balance of microbial forces. For example, recent research suggests that infants that are not fully exposed to an extensive group of microbes have a less diverse gut microbiome (microbial species in the gut) and are at increased risk of allergies and asthma. A recent Canadian study provided evidence that exposure to pets3 and a large number of siblings influenced the early development of the gut microbial community of an infant4. Less exposure was directly implicated in the subsequent development of allergic disease. Some scientists believe that the lack of exposure of children to the normal distribution of microbial interchanges can have additional implications. Research studies suggest a potential association between this generational change in childhood experience and the increasing incidence of chronic diseases beyond asthma, food allergies or allergic rhinitis. Many immune centered diseases are 3 4
http://www.ncbi.nlm.nih.gov/pubmed/10231320 http://www.aacijournal.com/content/9/1/15
potentially related to this dynamic such as diabetes, multiple sclerosis, some cancers and even psychological entities such as depression or autism. What then is an appropriate response to these concerns? Actually, nothing special at all. If your child has been vaccinated, simply be willing to let your child share in reasonable unrestricted play with other children and share toys. And also, just let them roll in the dirt with a pet.
Dr. Bill Miller has been a physician in academic and private practice for over 30 years. During that period, there have been spectacular advances in biology, medicine, genetics, and microbiology. Combining his unique observations about patterns of disease from medicine with current scientific discoveries in many other fields has lead to revolutionary insights in biology and evolution and encouraged his novel and provocative insights into our co-evolutionary journey with The Microcosm Within: Evolution and Extinction in the Hologenome. He currently serves as a scientific advisor to OmniBiome Therapeutics, a pioneering company in discovering and developing solutions to problems in human fertility and health through management of the human microbiome. For more information, www.themicrocosmwithin.com or www.hologenome.com. The Microcosm Within can be purchased from amazon.com and through all major booksellers.
Dr. S. Rosenthal
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Pronto Smart Phone Remote By Peel A lot of cool devices flow through the offices of Living Well Magazine, the one I am going to be talking about might be the most useful for me to date. There is one thing in my life that I am confident I will never lose, and that’s my iPhone. Even if I did misplace it, I could easily find it by having someone call me / my phone or use the “Find my iPhone app”. Unfortunately, you can’t do that with your televisions remote control. No matter what, my remote control is always MIA, whether it’s under the sofa, tangled up in my bed sheets, or in that super secure spot that the remote control is supposed to go, but I have completely forgotten about. That’s why the Pronto and Peel saves the day, making the universal remotes of yesteryear obsolete. The Pronto is a Bluetooth connected IR (infrared energy) receiver that you place across the room from your media equipment and use the Peel remote app to program and control all of your devices without that once essential, remote control. In reality, the Pronto is a remote “remote control”. The standard iPhone does not have an IR sensor on it to transmit data to equipment like a television, sound system, or DVD player. The Peel app gives you complete control of all of those devices and it’s super easy to use and configure. The app also comes with a TV guide that syncs with your cable provider to show you all of the available live content in a much better way than the standard guide on your Cable Box. Bluetooth has really changed the way our devices communicate and interact with each other and it keeps getting better and better. I can’t wait to see what’s next. getpronto.com
Wireless Ultra-slim Keyboard 5.6mm ultra-thin The ultra-slim body is made of brushed metal material and is only 5.6mm thin. The scissor-key technology ensures perfect and accurate keystrokes. • 5.6mm ultra-thin • 10 meter wireless transmission • Media control • 24 Months Battery Life • Reliable scissor keys for the perfect key strokes www.rapoo.com
Rapoo Wireless Keyboard The E9070 Wireless Ultra-slim Keyboard looks and feels like a full size keyboard. It is made of brushed metal material that looks and feels as slick as a sports car. The ultra-sleek design has all of the usual keys found on a typical keyboard, with additional controls that take you directly to e-mail, music, and other convenient function locations. The keyboard, comes in black or white, connects to your computer through the use of a wireless dongle (USB stick), that is included. All you have to do is plug it into a USB drive and you are good to go. Free up some space on your desk and give yourself a boost in style points because the Rapoo E9070 Wireless Ultra-slim Keyboard deserves your attention. 18
www.livingwellmagazine.net
May 2015
TRU AWA E ™ RD
NG ELL MAGAZIN .W E
DIY
&
™
LIVI TRIED
Features:
The EX230 headlamp by Olympia has 230 lumens in
the high mode and offers many features. This headlamp is lightweight and includes a red rear LED light on the battery case for safety indication making it a great solution for activities such as running, cycling, skiing and more. It is powered by a Luxeon Rebel White LED bulb, has four lighting modes and is water resistant. The headlamp also comes equipped with focus control allowing you to illuminate one particular spot or a cast a wider beam of light. www.olympiaproducts.com
Water resistant IPX-4 230 Lumens Luxeon Rebel White LED 4 light settings: High→Medium→Low→Strobe Complies with ANSI FL 1 Standard Beam distance: 140 Meters Peak Beam Intensity: 4700 Candelas Impact Resistance - 1 meter Red rear light on battery case for safety indication Regulated circuit LED focus control (1x flood & 4x spot) Pivoting head Head strap color: Gray with red stripe Compatible with: 3 x AA batteries (included)
Editors Note: At first glance when envisioning wearing a flash light on your head or seeing someone wearing one your first reaction might be to break out in laughter (as we do at LWM when Brian puts his on). But for those of you who already own one than you know that it is no laughing matter and this head-on flashlight takes it to a whole new level, clearly illuminating whatever you are working on. So stop laughing and start working.
S imply O rganized Karen Jessee:
302.655.4637 Cell: 302.897.9638 jessimple@rcn.com
Solutions for your Home & Office q organizing q clutter q resettling q personal shopping q downsizing design
An easier way to live and work. www.nowsimplyorganized.com www.livingwellmagazine.net
(302) 429-0124
info@forgottencats.org or www.forgottencats.org Delaware State Employess Charitable Campaign Agency #50135 United Way #9571 Forgotten Cats is a nonprofit 501(c)(3) organization. Contributions are tax deductible to the extent allowed by U.S. law . May 2015
19
LIVING AT THE CENTER of
YES
and
NO
By Suzanne Eder It’s something you can feel, deep in your heart and in your bones: the longing to say Yes to yourself – yes to your dreams, yes to your desires for creativity and self-expression, yes to your own aliveness and sense of purpose. And yet your life may be filled with countless things and tasks and commitments and obligations that muffle the inner Yes almost to the point of smothering it. Sound familiar? It’s time to create space for your inner Yes, so your longings can breathe and grow and flourish. And that means you’ll probably have to say No to something else. (Or several somethings.) In fact, if you’re on a path of living an awake, authentic and inspired life, saying No to demands or requests that you have no genuine willingness to honor is essential. I call it the Open-Hearted No, and learning to say it is an artful process. The Open-Hearted No is neither a guilty no nor a “Hell, no!” It is clear, honest and kind. The No honors the self, while the Open Heart honors the other and his or her right to make a request or extend an invitation. It sounds something like this: “Thank you for thinking of me, but I’m not able to come (or volunteer, or commit) at this time. “ No lengthy explanations or rationalizations, no defenses, no gushy apologies, no back-pedaling. Just…No. With an open heart and maybe even a smile. Learning to say a loving No is particularly important for those who have habitually said Yes to any and every request made of them, 20
out of fear of letting others down. In her book, Dying To Be Me: My Journey from Cancer, to Near Death, to True Healing, bestselling author Anita Moorjani experienced a profound awakening to her true self while she lay in a coma, her organs shutting down after a long struggle with cancer. In her awakened state, she became aware that the cause of her cancer was fear, especially the fear of disapproval from others. She shares her initial shock at realizing this: “Why was I always suppressing my own intelligence and creativity to please others? I betrayed myself every time I said yes when I meant no! Why have I violated myself by always needing to seek approval from others just to be myself? Why haven’t I followed my own beautiful heart and spoken my own truth?” (p. 69) I have had the pleasure of interviewing Anita, and I can tell you that she is perhaps the kindest, most generous and peaceful person I have ever met. I could feel the power of her loving presence in every word she spoke. She is the embodiment of a beautiful paradox: as she learned to say an Open-Hearted No to things she wasn’t genuinely willing to do, she found herself living a life that showers her with an abundance of things to which she joyfully says Yes! Her life flows with grace , coherence and integrity. That’s what happens when we honor ourselves. Yet this is often misunderstood. What trips a lot of people up is thinking, mistakenly, that honoring themselves means switching from putting other people first all the time to putting themselves
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first all the time, and that seems selfish to them. (Which indeed it could be.) But the Open-Hearted No is not an “all the time” thing. It is not based on strict rules or hierarchies. It is chosen, as is the Open-Hearted Yes, in the present moment. The Open-Hearted No arises from an understanding that trying to designate who is “more important” makes no sense in a universe wherein we are all inherently and equally worthy. It is simply a choice we can make to ensure that we stay connected with what is important to us at the deepest levels. I’ve stopped thinking of the choice to say Yes or No as having anything to do with putting others, or myself, first. Instead, I now think in terms of putting myself at the center of my life. When I’m at the center of my life, I am centered. I am grounded, balanced and clear. I can see that life is not a straight, narrow and linear path of either/or choices. It is circular, cyclical, organic and iterative, expanding outward into ever-widening fields of possibility. Today’s No can easily and gracefully become tomorrow’s Yes.
we push beyond what we are genuinely willing to do, out of fear of disapproval, we disrupt our own natural rhythm. We abandon our center and insert ourselves into someone else’s orbit. We may appear to be generous on the surface, but true generosity arises from freedom, not from the sticky tethers of fear. So experiment with saying an Open-Hearted No to things you’re not genuinely willing to do, or don’t have the energy to do. Give yourself space and time to cultivate your dreams and talents and aspirations. Dare to put yourself in the center of your life. It’s not about being first…it’s about being genuine.
And as I imagine each person at the center of their own lives, rhythmically expanding and contracting with the flow of their own energy, I see how, like a kaleidoscope, our circles can form endless beautiful patterns as they merge and separate. When we take responsibility for ourselves by getting centered, paying attention to how we feel and listening inward for guidance, we make choices that are self-honoring. We maintain our integrity and interact with others in an authentic way. When
Suzanne Eder is award-winning writer, teacher and transformational life coach, Suzanne Eder started her professional career as a CPA and enjoyed a highly successful corporate career in both Finance and Human Resources. She is a graduate of the Barbara Brennan School of Healing’s intensive four-year program in mind-body-spirit healing, and is a former fitness instructor who taught aerobics, body sculpting and yoga for 16 years. She has also been initiated in Divine Openings, an extraordinary evolutionary process which powerfully supports clients in awakening to their magnificence. Through her writing, classes and workshops she offers inspired and practical counsel in all areas related to personal growth and transformation. Suzanne can be reached at see@mysolidground.com or (302)888-2138.
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YOUR EYES NEED SUN BLOCK TOO! Sunglasses have become a large part of our fashion culture, with an incredible variety of shapes, sizes, styles and colors to choose from the possibilities are endless. However, are those great looking shades protecting your eyes from the harmful rays of the sun? While it may be inexplicable for any of us to knowingly cause damage to our eyes, the facts are that unless the sunglasses have built in UV protections, we may be harming our eyes. Of course, sunglasses are part of our fashion persona and they have to look fabulous with our clothing, as well as while driving or hanging out at the beach. Fortunately, most of the designer sunglasses now come with a base of “Nutritional Facts” listing the UV protections
that their sunglasses offer. The sun produces radiation known as UV or Ultraviolet Rays, which we understand while on the beach, slathering ourselves with sunscreen, protecting our skin from the damaging rays of the sun, and safeguarding ourselves from painful sunburn and the possibility of skin cancer. Just as the sun’s rays have the ability to damage your skin, the same is true when it comes to your eyes, and without the proper protection, the sunrays have the ability to cause devastating damage to your eyes. UVA, UVB’s—are both rays that are absorbed by the eye, although many scientists agree that UVA does not cause any damaging effects, it is still a greatly debated topic.
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May 2015
Eye professionals recommend that sunglasses should block at least 70% of the UVB rays and 60% of the UVA rays; some of the better sunglasses on the market are offering protections of up to 98%. Most of the major designers have your best interest in mind and most designer sunglasses do have an appropriate amount of protection and look great too. So don’t stop looking for the perfect pair of sunglasses just start looking for the perfect pair— with the perfect amount of UV protection.
LWM TRENDS
1.
Yoga for Chronic Fatigue Syndrome
Unlike many exercise programs, Yoga practice does not take energy away from the system; instead, it puts energy back into the system. Contrary to most exercise programs that leave you exhausted, your Yoga exercise period will leave you refreshed and renewed. When Yoga exercises are combined with breathing and meditation techniques, the Chronic Fatigue Syndrome patient has a daily support system that makes a normal, productive life possible.
Physical and emotional tension and fatigue lodge in muscle tissue, making it knotted, hot, and the circulation sluggish. Yoga exercises systematically stretch and relax the major muscle groups and push fresh blood and oxygen through the tissues, which releases the tension and allows the muscles to relax and cool. The exercises are done slowly, and the breathing patterns with each exercise allow for maximum oxygen intake and for the release of toxins.
2. Poor circulation also means
the brain and other vital organs get less blood and important nutrients. Yoga exercises improve all-over circulation by limbering the spine, by movements which improve elasticity in the blood vessels, and by selected inverted poses, which use compression to pump more oxygen throughout the body.
3.
4.
Breathing techniques improve concentration and awareness, and help to reduce stress reactions. Extreme reactions to stress - especially when they are triggered by a past event or a future fear, or by a situation that cannot be changed - cause energy demands to increase rapidly. Your breathing techniques put you in touch with an unlimited source of energy that lies within you. By constantly returning the mind to the present moment, you allow the body to deal with what’s happening now.
Relaxation and meditation teach conservation of energy and build self-confidence. The student learns to completely relax every muscle in the body and then to forget about the body while turning attention toward the mind in meditation. In meditation you simply stop all thought momentarily, allowing the strength within you to express itself. Source: www.americanyogaassociation.org
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May 2015
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Swim Suit Fit Guide Full Bust Support is a priority. Flatter or minimize with dark backgrounds, higher underarm and side coverage. Small Bust Enhance a small bust with ruffles, gathers, prints and bright colors and of course padding and or push-up.
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.
The Mid-Section Minimize with dark backgrounds and diagonal stripes that are good about diverting attention from the midriff. Tummy control panels are another good solution.
Short Torso If you want a shorter torso to appear longer, vertical stripes or a continuous solid color insets will work.
Behind it all A Longer Torso Add curves to a straight, long torso with designs that accent the waist. This can be done with horizontal stripes, a belt or a sash.
Halter Not a good look for someone with broad shoulders.
Legs: More or Less
Sraight Back A straight high back will cover most love-handles, a give a very nice smooth flattering look.
High-Cut A higher cut leg can help give you the appearance of a longer, slimmer leg.
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. 24
Mid-Scoop The mid-scoop back can offer some extra coverage, allowing just a bit of the back to remain open.
Lower Back A lower scoop back really requires no love handles. It can also help give the appearance of a longer torso.
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.
High-Cut
Moderate www.livingwellmagazine.net
Low Cut May 2014
Low-cut A low cut leg is not always the most flattering, but certainly preferred by those who are looking for the most Skirted or Shorts amount of coverage without wearing a skirt.
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Men’s 9½" Tiger Shelter Island Trunk Ralph Lauren
Miraclesuit Solid Asbury www.miraclesuit.com
Oakley Men’s Blade™ Razor Boardshorts with detachable compression shorts Oakley Store
Badgley Mischka Gisele Tankini Swimsuit Shirred Tankini Top With Macrame Trim Shirred Skirt Bikini Bottom
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May 2015
25
Childproof Your Sex Life by Dianna Palimere
Approximately 80-90% of couples report that their relationship satisfaction declined once they had their first baby. I would never profess the belief that you can childproof your sex life right after you’ve had a baby. Generally, for at least the first 6-9 months a postpartum female’s hormones have not returned back to her pre-pregnancy levels. If she’s breast feeding, her estrogen levels are very low; which causes low libido. Low estrogen levels also cause vaginal dryness, another reason why she may not be too enthusiastic about sexual activity during that timeframe. In addition to hormonal changes, there is also the constant exhaustion and fatigue that accompany caring for the new bundle of joy. As a general rule, not getting enough sleep can cause people to have problems with their libido. If we multiply that times ten, we might be close to the level of sleep deprivation that new mothers experience. In addition, their partners may feel like all of the attention is going to the baby and they’re no longer their mate’s priority. They may also be exhausted from lack of sleep and all of the additional work that goes into caring for a baby. Therefore, if couples want to regain the happy, healthy sex life they had pre-child(ren), it takes effort. Couples have to be intentional in devoting time and effort to ensuring the return of sexual intimacy. The First 18 Months Due to differences in women’s bodies, different birth processes, and how individuals choose to raise their children, the first year and a half can vary from couple to couple. For example, some couples believe strongly in co-sleeping, where the baby sleeps in the same room (sometimes the same bed) as the parent(s). If a couple feels strongly about doing this, I suggest that they consider doing it in the baby’s room, rather than their own. In doing so, it may be easier as the child gets older for the parent to return back to their own bedroom. The child will be clear that he/she sleeps in their room (not yours). I encourage couples to keep their own 26
bedroom a sacred space (that also means no TVs or electronics!). It’s important for couples to stay close and connected, especially during times when sexual intimacy is scarce. Couples should make every effort to continue daily affection, including kissing, cuddling, foot massages, etc. For many reasons, a new mother may not feel ready for intercourse. In that case, time is best spent focusing on outercourse; which includes all sexual practices that do not involve penetration. Examples of this include: erotic massage, taking a shower or hot bath together, using toys for external pleasure…you get the idea. Additionally, I recommend that couples focus on “choreplay.” If one partner feels unhappy and resentful toward the other, it’s almost a guarantee that they will have zero interest in sexual intimacy. Resentments can build when one parent finds themselves doing the bulk of the housework; which is now several times as much as it was before the baby was born. Talk to each other about what needs to be done around the house and divide the chores in a way that feels equitable for both people. The Next 18 Years Marriages fall apart when couples don’t prioritize their relationship, including time for closeness and intimacy. There is a pervasive belief that we have to always put our children first. Not true. Sometimes, this is true—during developmental milestones; or when they’re not feeling well; if it’s their big game, etc. Otherwise, make and keep your relationship a priority. If it’s been weeks, and you and your partner are just passing each other like ships in the night, while running around to all the kid’s activities, there will be no time or energy left to connect with each other. The lack of connection creates a rampant breeding ground for resentments to grow. Once anger and resentment sets in, couples have a very difficult time reconnecting and instead end up bickering or arguing during the precious time they do end up having together. And then, of course, this has a “trickle down”
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effect to the children, who are then frequently experiencing one or both of their parents who are stressed out, unhappy and resentful. In the end, all of that time and effort doesn’t actually help children to be any happier, if their parents are miserable. Happy parents = happy children. Couples must be intentional in making time for each other, and at times may need to make it a priority over their children’s activity schedules.
Free vein Screening
If your kids have busy schedules, it may mean that you and your partner need to put a regular “date night” on the calendar. Ask for help from family or friends to watch the kids for a couple of hours, so you can go out and do something fun together. Perhaps they can take the kids out for a few hours, so you have some time alone together at home. Couples need time alone to reconnect with each other both mentally and physically. They need uninterrupted time to talk openly and honestly about their sexual thoughts and feelings. Over the lifespan our bodies change, our desires change, and what we find physically pleasurable changes. Creating time and space for open and honest communication is part of having a happy and healthy sex life throughout your lives together. Sending the kids out and staying in for date night is also helpful for creating time and space to relax, knowing that you don’t need to worry about being interrupted during sexual intimacy.
Thursday, May 12th 4:30 - 6:30 PM
Your First Step to Beautiful Legs!
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Remember that the way you parent and engage with your partner is what you’re role-modeling for your children. They will feel safer and happier if they experience parents that are happy and engaged with one another. It’s good for them to see that part of taking care of a relationship means taking care of each other, showing each other appreciation and appropriate amounts of affection. In taking weekend getaways alone together and shutting your bedroom door for alone time, they will learn about self-care and healthy boundaries. Thus, if ever you start to feel guilty, just remind yourself: “We’re doing it for the kids!” J
Sexual Health and Healing with Dianna Palimere, PhD, LCSW Dr. Dianna Palimere is a Psychosexual Therapist and Licensed Clinical Social Worker. She has been in the field of mental health for the past 14 years, dedicating the past seven years to specializing in clinical sexuality. She holds a Bachelors degree in Psychology, a Masters degree in Social Work, a Masters degree in Human Sexuality Education, and a PhD in Clinical Human Sexuality. Utilizing a holistic approach to therapy, she incorporates a variety of clinical interventions in her work with individuals, couples, and families. She is devoted to helping people achieve sexual health and healing through her work as a psychotherapist in her private practice in Pike Creek, DE; as well as in her work with local nonprofit organizations. To learn more about her or to schedule an appointment, visit her website: www.SexTherapyInDelaware.com or email her directly at: dr.palimere@sextherapyindelaware.com Join us on Facebook, keywords: Sex Therapy in Delaware. www.livingwellmagazine.net
302-737-0857
40 Omega Drive, Building G | Newark, DE 19713 www.delawareadvancedveincenter.com May 2015
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The Lessons I Learned
By Joe White
I remember looking to see the coals. I could hear the banging of the tribal drums in the background. I was in a long line, trying to peer around the side to catch a glimpse of these coals that were said to be 1200 to 1800 degrees in temperature. These same coals that I would be walking over shortly. I was afraid but excited. I kept thinking to myself that I had to see the coals. I remembered that I was looking for certainty in an uncertain situation. I stayed focused as the drums got louder. I could hear in front of me the words.. YES YES YES and then people yelling and celebrating. Finally I could see something glowing. I remember attempting to look around the guy in front of me so I could see more. I wanted to see how long the lane was. Now I am next to next. My heart was racing. I was ready. I kept telling myself I could do this. That this was my time. Finally there was nothing in front of me other than the fire lane. Just before I was ready to go I heard the words, “REFRESH”. Refresh? What the heck is a refresh? Then I learned what refresh meant. That is when they add new hot coals to the coal bed. It knocked me out of state. I actually felt the uncertainty creep back in. I mean, the coals that were in front of me were a muted red orangey; these new coals were bright orange. But I heard a voice in my head. The voice said, only I get to choose my emotional state. I can choose fear or courage. I decided I was choosing courage. So I made my power move 3 times as I shouted YES each time. Then the guy who was in front of the lane whose job it was to tell you when he thought you were ready yells.. WALK!! I walked. Strong. Powerful. Courageously. It was amazing. I felt nothing as I took step after step.
an incantation we learned to say as we walked on fire; it had two purposes. One, it kept your brain from saying “It is hot, it is hot” and that walking on cool moss or grass is a pleasant experience. So if we said it enough times, perhaps our brains would be tricked into not focusing on what we were actually doing. Walking on a coal bed of 1200 degrees. I took my final steps and got to the other side and celebrated like I heard all the people that have walked before me. I was amazed at what I accomplished. I was so scared, but I faced my fears and I was a badass firewalker. Who would have guessed, that 16 years later I would be a Master Firewalk Instructor and one of the most active firewalk instructors in the world. It took me years to figured out all the lessons I learned the first night. The funny thing about growing is that sometimes you grow and don’t realize it until later. Growth happens on the subconscious level first and all the time. Sometimes the conscious mind catches on and sometimes it totally misses it and then one day we have an “a-ha” moment when we finally realized something we learned in the past makes sense to us now. My big breakthrough from that night still holds true today for me. I learned that you can not stop your progression toward that which you want and that sometimes you think you are off the course when in reality you are still on it. That we all have the choice to control what emotional state we are in and very often we get to choose between courage and fear. The one we give energy to becomes real. Lastly that in the end, the hardest step is the first step and do not ever quit, just keep moving forward. These are my learnings from my event, what learnings do you have from the big events of your life? Till Next Month...Live Free!
I guess after I passed the halfway mark I heard a voice in my head and that voice said, since I am not feeling anything I must have stepped off the coal bed. So I made the #1 mistake in firewalking. I stopped. On the coals!! It must have been just for a second but it felt like minutes. I remember that odd sensation when my feet informed my brain that my brain was wrong. I didn’t step off the bed I was still on it. The shock instantly snapped me back in state as I said “Cool Moss” as fast as I could over and over again. “Cool Moss” was 28
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Joe White is the President and founder of Get Life Coaching. Get Life Coaching is the leader in personal and professional development since 1999. Joe recently earned the most Prestigious Award : 2012 Entrepreneur of the year. Joe can be contacted at: 302-832-3424, or email him at: doitnow@getlifecoaching.com or check out: facebook.com/getlifecoaching Follow Joe on @getlifecoaching May 2015
Releasing Anxiety Through Acupuncture
By Dr. Kelly Brown
Anxiety is the most common form of mental illness in the United States, according to the Anxiety and Depression Association of America. An estimated 40 million adults have anxiety disorders that have a broad range of severity. While anxiety disorders are treatable, many people who suffer from anxiety do not seek help. In Chinese medicine, anxiety is most often associated with the heart and the Shen (spirit). When blood and Qi (energy) are adequate, the Shen is not disturbed and functions normally. The Shen resides in the heart and is easily agitated by heat or a lack of a substance, such as Qi or blood. Other factors that can agitate the Shen include prolonged sadness, intense emotions, and overwork. Acupuncture is effective at returning balance to the body and decreasing heat, as well as supporting Qi and blood to reduce anxiety and its effects. Heat Contributing to Anxiety The heart being affected by heat is often difficult for Americans to understand. How can there be heat inside if someone is always cold? In the summer, the hottest place in your home is the highest point, heat can also rise internally. Internal heat can occur for a variety of reasons, examples include high stress or eating a diet that engenders heat, such as greasy and spicy foods. Therefore, heat will ascend to the heart and lungs when it is present. Excess heat in the heart can be harmful. Increased internal heat can lead to palpitations or the sensation of your heart beating, insomnia, restlessness, and night sweats. All of these can be symptoms associated with anxiety. Once an acupuncturist determines that heat is causing anxiety, they will work to clear the heat and calm the Shen. Points can be located on the arms, legs, and ears. Patients generally respond well to treatment, seeing decreased anxiety usually within a few weeks. Often, continuing treatment will help to prevent future anxiety. Deficiency and Anxiety Heat can also be caused by inadequate yin. Yin is the cooling, nourishing aspect of the body. Yang, its opposite, is warming and moving. If there is not enough yin, yang will predominate, causing heat to rise to the heart. Also when yin is lacking, the Shen is not grounded and the resultant heat can agitate the spirit. Symptoms of heart yin deficiency include panic attacks, nightmares, and irritability. Once this is determined as the reason for anxiety, an acupuncturist will use points to nourish yin and to clear heat. Points may be located on the back, abdomen, and ears. This type of anxiety generally responds well, but it may take months to replenish yin to anchor the Shen. Dietary suggestions such as decreasing spicy foods and coffee intake may be made to decrease heat and stabilize yin. Additionally, following a strict bedtime routine is recommended.
Energy and Anxiety The Qi of the heart needs to be plentiful in order to anchor the Shen. Qi deficiency can either be from prolonged sadness or not enough energy being produced in the body. When this happens, there can be anxiety and nervousness. Qi production can be improved with acupuncture in order to stabilize the Shen. Proper diet is also helpful for Qi production. Symptoms of inadequate heart Qi include constant worry, dizziness, and fatigue. An acupuncturist will work to improve Qi production and calm the Shen. Points can be located on the arms, legs, and abdomen. This type of anxiety also responds well to acupuncture. Decreasing mental stressors is important. One way to do this is to limit exposure to stressful or frightening thoughts or images, such as on the television. Decreasing stimulants, like coffee, will help to reduce anxiety from Qi deficiency. Also, adding relaxation exercises, like meditation, yoga, and walking to daily life can help to calm anxiety. Anxiety Relief Anxiety is a common emotion in response to stress. Many patterns in Chinese medicine can be attributed to anxiety. Your acupuncturist will ask many questions and may even look at your tongue and feel your pulse to verify the best way to decrease your anxiety.
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Dr. Kelly Brown is a chiropractor and acupuncturist with Pure Wellness. She received both a Doctorate in Chiropractic and a Masters in Acupuncture from New York Chiropractic College in Seneca Falls, NY. Dr. Brown is a life-long resident of DE and is glad to be back in the area serving the community. You can contact her at the office 302.365.5470 or through the website www.purewellchiro. May 2015
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Q:
My elderly mother has 2 cats that spend a lot of time with her. They range in age from 2 to 7 years old. She is sickly and takes a number of medications. I have seen the cats bat her pill vials on the floor or the bed. I worry if any of these medications are dangerous to them if somehow the top of the vial comes off. Can you tell me some of the medications that can be dangerous?
A:
One of the biggest culprits are the NSAIDS (nonsteroidal anti-inflammatories). Many of us have some of these in our own homes. They include Ibuprofen and naproxen otherwise named Advil, Motrin and Aleve, which is naproxen. Even though these products are readily available they should NEVER be given to a dog, cat, ferret, birds, even gerbils and hamsters. These compounds are very toxic to our companion animals. Stomach and intestinal tract can be affected. Serious stomach or intestinal ulcerations can occur. Kidney are usually affected and can even develop kidney failure. It only takes one or two off these pills to cause serious problems. If you suspect your pet has ingested any medication, contact your veterinarian ASAP. Another class of medications that are very dangerous to our pets are antidepressants. Some examples include Effexor, Prozac, and Cymbalta. Pets can take some of these drugs at different dosages. Never give your pet any medication without contacting your veterinarian. Your veterinarian may want to examine your pet in situations where it is suspected or known. Overdosing can lead to serious neurologic problems such as sedation, incoordination, unsteady gate and seizures. At other times it can cause elevated heart rate and increased body temperature. One pill of Effexor could easily kill a cat. Acetaminophen can very seriously cause health problems. The common name for acetaminophen is Tylenol. It is used very frequently in our country by us humans. Some of the symptoms of acetaminophen toxicity include :
Cats are also negatively affected by Tylenol. Cats are extremely sensitive to NSAIDS. Cats are two to five times more sensitive to NSAIDS than dogs are. Another medication that can be dangerous to both dogs and cats are the Benzodiazepines. Ambian. Klonopin, Lunesta and Xanax fall into this category. In humans the benzodiazepines are utilized for anxiety, and for some, to help them sleep. In cats, this class of drugs affects the liver. Benzodiazepines can cause liver failure in cats. Some dogs, however, may become agitated instead of being sedate. These dogs may appear lethargic, with decreased respiration and coordination. Many of the cholesterol medications utilized to lower blood cholesterol are from a class called Statins. Some medications that fall into this category are Lipitor, Zocor and Crestor. Most of the problems with these drugs, if ingested,can cause vomiting or diarrhea. Most problems occur if your pet gets into the medication on a long term basis, not a single dose. Dogs happen to like the taste of some birth control pills. The problem is that if they get into too many bone marrow suppression can occur. Some of the birth control pills contain estrogen, estradiol and progesterone. The best action to take if you suspect your pet has ingested any of your human medications is to contact your veterinarian as soon as possible. They may be able to give advice prior to getting into their veterinary hospital.
brown to gray colored gums, labored breathing, swollen face, neck or limbs, lower than normal body temperature, and jaundice (yellowish tint to the gums, the white parts of the eyes) and coma. All these cases need to be examined by a veterinarian, who will determine the severity of the condition.
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 30
www.livingwellmagazine.net
May 2015
HANDS ON HEALTH by: Ann Wilkinson P.T.M.S,
not helping enough to be worth all the terrible side affects. I have tried the regular physical therapy and I did not notice any change in response to heat or cold, stimulation, ultrasound or weight lifting.
A:
Q:
Although it is believed that neuropathy and reflexive If I have anxiety as well as neck pain, can I benefit from sympathetic dystrophy comes from damage to the nerves that is treatment or will the anxiety interfere? permanent and it certainly maybe in some instances, too often these symptoms are completely resolved with treatment of the fascia or the cranium. In these cases where symptoms resolve Anxiety interferes with everything. It comes in many fairly easily, consistently and steadily, it is not possible for the forms and steals the joy from life’s most wonderful situations. Of course, if anxiety goes unchecked it could interfere with symptoms to be coming from permanent nerve destruction. treatment as well. Anxiety will need to be addressed as a part of Myofascial dysfunction or fascial restrictions causing tension your treatment, very early on. There are people who are treated and tightness that directly influence the nerve, when released, these restrictions no longer impair the nerve or cause pain. solely for anxiety. When symptoms are fascial and the fascia is restored concerning Breathing techniques as a part of treatment are anxiety reducing. length and mobility, the pain causing influence on the nerve is Further investigation and evaluation are necessary as anxiety eliminated and pain is relieved. Unfortunately, fascial technique looks different in each person and treatment is very individual is not always the first intervention that is used in this diagnosis. to each client. For those who have never been properly trained Even with the successes, the scarcity of practitioners able to in posture and breathing, breathing, relaxation and postural perform the proper techniques limits access. Pain medication retraining allow for the most efficient oxygen utilization. These addiction and adaptation to disabled lifestyle may put further would be the simplest cases, that the consistent, steady oxygen barriers to getting this type of treatment. Fascial problems are supply delivered in the exercises provides a soothing message to not always clear cut from jumpstart and even when they are, an the brain. “There is plenty of oxygen getting into the blood stream eye untrained may be distracted by the intensity or bizarre nature you can slow down.” Deeper breaths will naturally occur, as the of symptoms. It would be ideal if the advanced fascial techniques mind focuses on the breath. Without technique, the mind when could be utilized before the more complicated treatments of anxious triggers shallow, breathing which in turn causes reflexive injections, pharmaceuticals and nerve oblations are utilized. It faster, even more shallow breathing, thus a vicious cycle. Neck seems to make sense to start with the less invasive techniques pain particularly at the base of the scull may come from a rotation with less complications and if they don’t work consider the more of the first two vertebrae. Because these vertebrae are close to the dangerous interventions. People will need to be more educated brain stem, a response can be triggered in the central nervous as to their options and access to them. Better decisions making system and can create anxiety. Derotation of these vertebrae capabilities are available before engaging in the pharmaceuticals and lengthening of the muscles that contribute to breathing are which may affect judgement and ability to seek other options. essential for recovery in this situation. Dietary considerations are Very gentle arm and leg pulls and postural correction would be extremely important in the presence of anxiety and supplements a place to start with you and as you felt better from stabilization of magnesium are helpful. Eliminating or reducing stimulating and symmetry restoration of the body, pain medication can be substances such as caffeine, sugar or corn syrup are important. weaned down safely. Homeopathy and detoxification are very Epsom Salt baths are also helpful for anxiety as magnesium is helpful in coming off of pharmaceuticals as pain decreases. quickly up taken by the skin. Finally, homeopathic remedies are very helpful with symptoms that affect the mind and just the right remedy may resolve symptoms quickly so the neck can be addressed and posture improved. Improved posture alone can allow for more efficient and effective breathing, reducing anxiety as well. Ann is an award winning writer,teacher and speaker. Ann is the personal body worker of Her Holiness “Sai Maa”. Ann practices osteopathic physical therapy and has helped thousands of patients.
A:
Q:
I have neuropathy and reflexive sympathetic dystrophy in my hands and feet. I have been on every form of pain medication and now am on morphine. Are there other options for someone like me? I am disabled by the pain, yet the medication is www.livingwellmagazine.net
Ann is also an expert on the use of healing foods, homeopathic and herbal consultations, and therapeutic horseback riding. Ann treats her patients in a beautiful country setting which enables her to utilize all of her learned skills as well as some of the healing properties that only Mother Earth can bestow .Ann is available by appointment and can be reached 302-656-7882. The farm is also available for birthday parties, women’s circles, and retreats. May 2015
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UA Study Finds Owning a Dog Provides Health Benefits for Postmenopausal Women Working to identify effective strategies to increase physical activity among older adults, particularly women, University of Arizona researchers have identified dog ownership as a key to better health. The findings were published in the January journal Preventive Medicine, Volume 70. Regular physical activity can positively affect health outcomes in older adults, but only half of the older adults in the United States meet the current recommendation of 150 minutes of moderateintensity physical activity per week. To identify effective strategies to increase physical activity in older women, researchers at the UA Mel and Enid Zuckerman College of Public Health analyzed data from a diverse sample of nearly 160,000 postmenopausal women who were enrolled in the Women’s Health Initiative (WHI) clinical trial or observational study. The study, which focused on women ages 50-79 and WHI data gathered between 1993 and 1998, found that dog ownership was associated with a 14-percent increase of walking more than 150 minutes per week, compared to women who did not own dogs. The data also showed that living alone substantially modified the relationship between dog ownership and physical activity outcomes, particularly for walking and sedentary time. Among women who reported living alone, dog owners were 29 percent more likely to walk more than 150 minutes per week and 23 percent less likely to be sedentary more than eight hours per day, compared to those who did not own dogs. “While relationships between dog ownership and physical activity have previously been studied in older women, the sample size and population diversity were limited. The WHI data allowed 32
us to expand upon previous research, using data collected for dog ownership, walking and total physical activity, as well as sedentary time,” said lead author David O. Garcia, PhD, American College of Sports Medicine exercise physiologist with the Canyon Ranch Center for Prevention and Health Promotion at the UA Zuckerman College of Public Health and a postdoctoral fellow at the UA Cancer Center’s Cancer Prevention and Control Program. Dr. Garcia said the findings provide an excellent strategy to combat the higher risk for chronic disease and mortality associated with sedentary behavior in older women. “Our findings strongly support the potential of dogs as a strategy to meet physicalactivity guidelines. Health promotion efforts aimed at older adult women should highlight the benefit of regular dog walking for both dog owners and non-dog owners.” The focus of Dr. Garcia’s research is to promote physical activity with healthy dietary behaviors and weight management as it relates to cancer risk reduction and survivorship with a particular emphasis on health disparities in Hispanics. Dr. Garcia is studying the relationship between dog ownership and cancer risk among WHI participants. He is also a co-investigator on the UA Dog Study to examine if dogs improve your immune system.
Source: The Canyon Ranch Center for Prevention and Health Promotion (CRCPHP) at the University of Arizona is focused on lifestyle-based prevention research and support of community-based wellness efforts aimed at improving health and reducing disease risk. The CRCPHP is based within the UA Mel and Enid Zuckerman College of Public Health.
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May 2015
DO DETOX DIETS HELP YOU LOSE WEIGHT? Toxins are chemicals known to have unfavorable effects on the human body. They can be found in food (or substances used in growing food), water and in the air. Toxins are processed through organs like the liver and kidneys and are eliminated through perspiration, urination and bowel movements. Those that endorse detox diets believe that toxins don’t completely leave our bodies through these natural processes and instead they linger in the digestive or lymph systems, and can cause harmful effects such as headaches or fatigue. Detox diets require giving up specific foods that may contain toxins in order to purge the body. The Detox diet initially involves a fast going without food for a few days and then gradually introducing specific foods back into your diet. Several detox diets also encourage some sort of “cleansing” process via a colonic irrigation or by the use of enemas or the use of supplements or laxatives to aid in the purification process. It is believed that these types of diets can do anything from increasing energy levels to preventing or curing many health conditions. Many people mistakenly believe they can lose weight with detox diets, but this is not the soundest method for healthful, permanent weight-loss results. Diets that involve fasting or restriction of entire food groups are not ideal for everyone. While people who fast do seem to lose weight, this weight is water loss not fat loss (which is what you need to achieve, in order to permanently reduce your weight). This type of crash dieting can lead to muscle loss and if done on a regular basis can cause the metabolism to slow down. “The healthiest and most effective detoxification of your body is to drink plenty of water, get enough sleep and exercise, while eating a balanced diet of fruits and vegetables, whole grains, lean proteins, and healthy fats so that our organs can keep us healthy,” Children, teenagers, diabetics, pregnant women, those with heart disease, or anyone suffering from medical conditions should not follow a detox diet. Anyone with an eating disorder should not follow a detox diet. Additionally, detox diets are not appropriate for people who are very active, have physically demanding jobs or participate in sports, because they do not provide sufficient energy or nutrition.
Is a Detox Diet Right For You? If you’re considering a detox diet, it’s important to consult with your doctor prior to starting. Keep in mind that detox diets are not intended to cure disease. Instead, they are designed to clear obstacles to health and allow all body systems to run more efficiently. Although there are many types of detox diets, most eliminate foods that contain potentially harmful substances and allow foods that support the body’s natural ability to rid itself of toxins. Overall food intake is usually reduced, ranging from small meals to full-fledged juice fast. Here are a few of the latest “Detox Diets” The Master Cleanse: Also called the “lemonade diet,” is a fast that involves drinking only lemonade, grade B maple syrup and cayenne pepper. Juice Fasting: A type of fast that calls for consuming only fresh vegetable and fruit juices, such as beet juice and wheatgrass juice, and water. Juice fasts include the Blueprint Cleanse. Smoothie and shake fasting: Involves drinking pureed or blended vegetable and fruit smoothies, especially green smoothies. Commercial cleanse programs: Specially designed protein powders, vitamins, nutrients for detoxification. Examples include the acai cleanse, Colon cleanse, and Bowltrol. Raw food detox diet: Based on the raw food diet. Involves only eating food that is raw or hasn’t been heated above 118 degrees. Ayurvedic detox diet: An Ayurvedic cleansing and rejuvenation plan called pancha karma. Other diets can be used on their own as detox diets, including the brown rice diet, elimination diet, a candida cleanse, macrobiotic diet, and a digestive cleanse.
A detox diet is a short-term diet, often three to 21 days, focused on removing toxins from the body. Although detoxification is ongoing in the body, toxins and stress prevent us from doing it optimally, which can eventually affect other systems in the body. A detox diet allows our bodies to focus on self-healing, with the goal being to raise energy levels, stimulate digestive health, clear headaches, remove bloating, improve concentration and mood, avoid getting allergies, regain our natural ability to ward off colds and flu, and prevent premature aging and disease. Considering the touted benefits, it’s easy to see why a detox diet may appeal to some.
By Alisa Rose
Alisa Rose is Founder and President of Art Fitness. Art Fitness is commitment to providing a personalized atmosphere that eliminates intimidation and promotes success. Art Fitness is dedicated to improving the movement of one’s body and restoring quality of life through proper exercise, correct form and good nutrition. The Art Fitness team can be reached at: 302.477.0123, or info@ArtFitnessTraining.com Stay up to date with all things fitness: Facebook.com/ArtFitnessLLC Follow Art Fitness on Twitter: @BdyIsaWrKoF_ART
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Before making any changes it is recommended to discuss it with your healthcare provider.
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May 2015
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Ga
01
eni n g 1 rd
Spring Planting and Mulching Tips By Peg Castorani
N
ow that spring is not just a promise, we are eager for our gardens to look fabulous and full of color. Here are a few tips for a successful gardening season. Get out your rakes and remove the debris remaining in your beds under shrubs. With a rigid rake, fluff up the existing mulch. Mulch mats together on top of the soil and prevents water and nutrients from penetrating to the roots of your plants. You may even need a pitch fork in places where the mulch is really packed down. Never put fresh mulch on top of the old without breaking up the old. If you have 2 to 3” of mulch after fluffing, you have sufficient mulch for this year. If you can’t resist, consider only a very light top dressing for color. You do not want more than 3” of mulch on your plants at any time. Keep the mulch at least 6” away from the trunks of your trees to prevent disease problems. And never ever spread fresh wood chips on your garden as they rob the soil of nitrogen as it ages. Planting is something we are all itching to do at this time of year. Why do garden center professionals encourage you to purchase soil amendments & starter fertilizer when you plant? The add on sales are not nearly as valuable as your satisfaction with your landscape. If you were bringing home a new pet you would certainly follow the instructions of your vet or breeder. We too are trying to give your plants the absolutely best chance to thrive.
climate similar to where they will be living. You can feel comfortable asking where the plants you are buying have been grown. Select a diversity of plants including native plants. Native plants are easier to grow and adapt readily to your gardens. Native plants provide nourishment for our precious natural world of insects, butterflies and bees. Dig your holes only as deep as the soil mass in the pot you have purchased. Annuals, perennials, shrubs and trees all get the same treatment. Dig shallow bowls, 2 to 3X wider than the soil mass in the pot and backfill with enriched soil mixed into your garden soil. This method will prevent your plants from sinking when you water them. Water your plants according to the directions you receive at the local nursery. Follow these guidelines and you are well on your way to growing your own green thumb as well as a beautiful, living landscape. We are having free Saturday workshops at Gateway Garden Center at 1pm to share more gardening wisdom. See you there. Peg Castorani is the owner of Gateway Garden Center in Hockessin, Delaware. Peg and her friendly, knowledgable staff will provide you with expert horticultural advice to help you fill your life with the beauty of plants. For questions or more information 302-239-2727 www.gatewaygardens.com
How do you know where to buy plants? Your local, independent garden center is committed to your success and searches for the healthiest plants for our area. Your plants should be grown in a
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May 2015
“It is good to have an end to journey towards, but it is the journey that matters, in the end.” —Ursula K. LeGuin You Can Start Your Day Over : At Any Time By Karen Verna Carlson
When was the last time you had a bad day? You’ll never have another one if you learn to restart your day at any hour it goes sour. Here’s how to do that.
vicissitudes of life with aplomb. Be your best self. These are effective actions. Gratitude Therapy
First, admit it. “I’m irritated/disappointed/exhausted/terrified/ discouraged….” Name every one of the negative feelings and thoughts you can discern, as well as any variations of them. Claim them by specifically naming them. Consult a dictionary or thesaurus to expand your vocabulary of what you might be feeling and thinking. Are you feeling sad? Morose? Dejected? Grim? Bummed? Sullen? Gloomy? Dispirited? Melancholy? Grumpy? Surly? Glum?
If you can’t identify a physical cause, engage gratitude therapy to detach from your negative state. Start with right here, right now. Speak your appreciations if circumstances permit, or just think them. “I’m grateful that my heart is doing such a good job pumping my blood throughout my body. I’m grateful my brain and nervous system function so well. I’m grateful for this clean air and my body’s ability to breathe it to all my cells.” These first utterances may sound half-hearted as they rise through the mire of the moment. Keep going. Be specific. “I’m grateful for technicolor vision to spot goldfinches at the bird feeder, good hearing to appreciate Greig’s Peer Gynt, taste buds to savor that exquisite omelet….”
Face It to Fix It
Practice, Practice, Practice
Categorize the nature of your thoughts. Are they fearful, pessimistic, anxious, troubled, desperate, agitated, cynical, scared, hopeless, dreadful, apprehensive, suspicious, diffident, frightened, alarmed, perilous? Claim your present reality. Embrace it. Own it. Be with it. Just for a moment, fully register with your emotional and mental state. That’s an essential first step. You can’t fix what you can’t face.
As you expand your circle of gratitude to include specifics about the clothes you’re wearing—how they feel and look, the loved ones and pets you’ll be seeing later today—the pleasurable activities you share, the great stuff you enjoy using—tools, toys, electronics, crafts—amplify your sincere appreciation. Feel the excitement for all the individual blessings that richly fill your daily life. Keep going until your dark mood lightens. At the first sign of a downturn, resume detailed gratitude therapy. With practice, you’ll be quickly feeling and thinking better, bouncing back from all kinds of potential downers.
Name It to Claim It
Is There a Physical Cause? The second step is to take remedial action. Do these feelings have an apparent connection to something inside you? Can that something be easily rectified right now? Obviously if you haven’t nourished or hydrated yourself adequately that’s a critical, immediate second step to salvaging your day. If inadequate rest is a contributing factor, maybe you can do a power meditation for ten minutes or take a short nap at your desk or in your car—easily arranged through a supervisor or coworker. Is the air conditioning freezing you? Borrow a jacket. Dispel lethargy and boredom by taking a brisk walk around the block. Carry nothing so that you can move bilaterally (forwarding opposite arm, opposite leg) to refresh your brain and entire nervous system. Be Your Best Self Is the cause outside you? Perhaps it’s another person’s current actions spoiling your day. Excuse yourself and leave until you’ve regained composure. An endless traffic jam, a long line at checkout, any kind of waiting, waiting, waiting is an opportunity to move your mind into fond memories. An unpleasant message or letter can be immediately rectified if time sensitive. If not, schedule a time slot for handling it and detach until then. No sense getting your knickers in a twist. Creatively accept the
Discover Delights Congratulations on starting your day over on a more positive note. And it only takes five or ten minutes to institute this new beginning. What would your life be like if you never indulged another bad day? There’s only one way to find out. I guarantee you’ll discover delights you can’t even imagine right now. 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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May 2015
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Summer Countdown:
last article, the below will be easy to implement—today! Best of all, it’s something that works while you sleep or sit.
Drop the Extra Weight! PART 2 It’s been one month since Part One of my summer weight loss countdown, and you have implemented all my recommendations. Right?? At this point, you are probably 2-3 pounds lighter, fit better into your clothing, and have more energy, clearer skin, regular bowel habits and the satisfaction of knowing that you made positive improvements to your life. You’ve been doing your intervals, eating smoothies and salads. Or… you read the last article and were filled with motivation and healthful intentions, but didn’t quite follow through.
Don’t worry! You still DESERVE better health and a thinner body. You have a second chance. Take it! Please find your last Living Well Magazine or go to RosenthalChiropractic.com to read the article again. Post it on the fridge. Consider enlisting friends to make the changes with you. Build your health and be part of a health-enthused clan!
This month’s article will provide another helpful concept for shedding unwanted pounds. Like the recommendations from the 36
But first, I need to talk FAT. White fat is used by your body to store extra energy. It is too abundant in obese people and increases the risk of diseases such as Type 2 Diabetes. Brown fat is used as fuel to generate heat and regulate body temperature. It also helps you burn calories and rid your body of excess blood sugar.
So, how do you get more brown fat? Eating chocolate ice cream instead of vanilla? NO, sorry! Much research has yet to be done to fully understand and outline the steps for increasing brown fat. Exciting new research exists from the National Institutes of Health and indicates that sleeping in a bedroom with a cooler, but not too cool, temperature (66 degrees) increases the stores of metabolically active brown fat. According to the researcher, Dr. Francesco Celi, chair of Virginia Commonwealth University’s division of endocrinology and metabolism, “We found that even a small reduction in bedroom temperature affects metabolism.”
Despite this exciting revelation, turning down the bedroom thermostat and sleeping with only light cover may be too impractical or ineffective. The calorie-burning effects of sleeping
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May 2015
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in a cooler room can be offset by such factors as heavy blankets, thick PJs and/or another warm body next to you. Conversely, if your body temperature is too cool, the discomfort can be counterproductive to weight loss by causing you to lose a good night’s sleep. Being well rested is important to controlling the levels of stress hormones that, when elevated, stimulate fat gain and undesirable loss of calorie-consuming lean muscle mass. Although more research needs to be conducted, there is substance to the concept that lowering the bedroom temperature may prove helpful with brown fat activity and metabolism. Other research further supports lower sleeping temperatures. It has been shown that a 65 degree bedroom is conducive to good sleep by keeping your head cool at night.
temperature in your environment effects how you retain and burn calories. Keeping the house at a comfortable 70 degrees 24/7 and sleeping in a toasty warm cocoon may not be the best idea if slimming down is your goal. Spending sleep time and portions of awake time in the mid- to lower 60’s can be an important tool in the box for weight loss and maintenance. At the very least, the money you save on your heating bill can pay for your gym membership!
What about turning down the temp when awake? In 2013, Japanese researchers found that after having a group of people sit in a 63 degree room for two hours each day for six weeks, beige fat activity increased. (Wait a minute! We also have “beige” fat? Beige fat is white fat that behaves like brown fat.) At the end of the study period, the subjects’ bodies were burning an extra 289 calories in the cold. This news can give anybody goose bumps—especially when considering that burning 3500 calories strips one pound of fat from your body.
References:
Next month’s article will contain Part 3 of this series and reveal one of the most powerful weight loss tips. Keep implementing and stay tuned!
http://time.com/3602415/sleep-problems-room-temperature/ http://www.nih.gov/researchmatters/july2014/07282014fat.htm http://www.scientificamerican.com/article/ supercharging-brown-fat-to-battle-obesity/ http://www.webmd.com/diet/20140122/ could-turning-down-the-thermostat-help-you-lose-weight
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.
Besides colder temperatures, exercise also encourages increases in beige fat activity (remember those intervals from the last article?). And cold is NOT comfortable! The undesirable feeling of colder temperatures is short-lived and lessens following a period of acclimation. A Dutch research team led by Dr. Wouter van Marken Lichtenbelt, an associate professor in the department of human biology at Maastricht University Medical Center, found that participants exposed to six hours each day at a low of 59 degrees began to feel comfortable and had a decrease in shivering by the end of 10 days. In summary, there seems to be a definite link between how the
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A
Investigators Show How Immune Cells are “Educated” Not to Attack Beneficial Bacteria
n international research team led by Weill Cornell Medical College investigators has discovered an answer to why the human immune system ignores roughly 100 trillion beneficial bacteria that populate the gastrointestinal tract. The findings, published in April in the journal Science, advance investigators' understanding of how humans maintain a healthy gastrointestinal tract, and may provoke new ways to treat inflammatory bowel disease -- including Crohn's disease and ulcerative colitis -- whose origins have been mysterious and treatment difficult. The investigators studied T cells -- critical components of the adaptive immune system -- which have the capacity to recognize, eliminate and remember foreign microbes that invade our bodies. T cells are named after the thymus, an organ where they develop and are taught not to attack normal human tissues and organs, leaving them free to target and eradicate disease-causing foreign invaders. One question that had puzzled scientists until now is how these cells learn to ignore beneficial bacteria in the intestine that are also foreign, but not harmful. In the study, the research team discovered that once they leave the thymus, T cells are again educated in the gastrointestinal tract, or gut, to leave beneficial bacteria alone. This dual education strategy is vital to supporting healthy immune function, the investigators say. Disruption in the pathway that facilitates this education, they add, causes the immune system to attack beneficial bacteria in the intestine, which is often linked to the development and progression of diseases like inflammatory bowel disease, HIV, viral hepatitis, cardiovascular disease, obesity, diabetes and cancer. Therapeutic strategies to promote and boost the activity of this education pathway may be beneficial in treating patients with these chronic inflammatory disorders, the investigators say. "In many chronic human diseases, the immune system attacks bacteria in the intestine that are normally beneficial. Although we 38
do not yet know whether this is a cause or consequence of these complex diseases, experimental evidence suggests that this inflammatory process contributes to disease progression," says senior author Dr. Gregory F. Sonnenberg, an assistant professor of microbiology and immunology in medicine and a member of the Jill Roberts Institute for Research in Inflammatory Bowel Disease at Weill Cornell. "Our study demonstrates that there may be an efficient way to eliminate pro-inflammatory T cells in the intestine that attack beneficial bacteria. This would not only help our patients with inflammatory bowel disease, but also might give us clues about how to treat other chronic inflammatory diseases caused by abnormal T cell responses, such as allergic and autoimmune disorders."
“
... there may be an efficient way to eliminate proinflammatory T cells in the intestine that attack beneficial bacteria. This would not only help our patients with inflammatory bowel disease, but also might give us clues about how to treat other chronic inflammatory diseases caused by abnormal T cell responses, such as allergic and autoimmune disorders.
”
In earlier research, Dr. Sonnenberg and his team identified that a recently discovered member of the innate immune system -innate lymphoid cells (ILCs) -- critically regulate immune cell interactions with bacteria. These ILCs, and other cells of the immune system, are found in the intestine, which is constantly exposed to and colonized by beneficial bacteria. "There is a physical separation between the immune system and most beneficial bacteria," Dr. Sonnenberg says. The researchers had previously found that ILCs reinforce a physical barrier between the immune system and intestinal beneficial bacteria, but in this study, they uncovered a new key role for these cells -- that they act like the cells in the thymus that educate T cells.
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In a process that developed over evolution, bits of human tissues and organs are introduced to T cells in the thymus so they "know" what not to attack after leaving the organ. Specialized cells in the thymus teach T cells this behavior by interacting with a molecule known as the Major Histocompatibility Complex class II (MHCII). Any T cells with the potential to attack the human body and organs and cause auto-immunity are destroyed before they can leave the thymus. However, T cells with the potential to attack beneficial bacteria are not educated or eliminated in the thymus. It was therefore unclear what stopped these T cells from attacking beneficial bacteria in the intestine.
Dr. Sonnenberg says there are likely many causes of inflammatory bowel disease, and other pathways that help control T cells in the gut. "But our work shows a previously unrecognized pathway whereby ILCs educate our immune system not to attack beneficial bacteria," he says. Dr. Sonnenberg, his laboratory and the Jill Roberts Institute for Research in IBD are now exploring how scientists can utilize this knowledge and design novel therapeutic strategies to boost MHCII on ILCs and limit chronic intestinal inflammation.
The scientists found a similar process happening directly within the GI tract, an organ that contains the majority of the body's total immune system. "Due to the similarities of what we know happens in the thymus, we have called this new process 'intestinal selection,'" says first author Dr. Matthew R. Hepworth, a postdoctoral associate in medicine who works in Dr. Sonnenberg's laboratory. "ILCs also interact with T cells through MHCII machinery to educate T cells in the intestine. "In the thymus, T cells are educated not to attack our organs," he adds, "and in the GI tract, using ILCs, they are further educated not to attack beneficial bacteria." Using mice to test their findings, the researchers discovered that ILCs destroy T cells with the potential to attack beneficial bacteria, and that impairing ILC function led to severe intestinal inflammation. Then, with the help of researchers at Children's Hospital in Philadelphia, the team looked at intestinal biopsies of pediatric patients diagnosed with Crohn's disease, one of the major forms of inflammatory bowel disease. "We found ILCs in intestinal biopsies from pediatric patients diagnosed with Crohn's disease, but they were not functioning properly because, in many cases, they were lacking MHCII machinery, so T cells were not educated to ignore beneficial bacteria," Dr. Sonnenberg says. "In fact, we found the loss of MHCII correlated with an increase in pro-inflammatory cells from matched biopsies of children with Crohn's disease. That tells us that this education process may be impaired in patients with inflammatory bowel disease, and that restoring adequate levels of MHCII might help to eliminate pro-inflammatory T cells and reduce chronic intestinal inflammation."
Research in Dr. Sonnenberg's laboratory is supported by the National Institutes of Health (DP5OD012116), the NIAID Mucosal Immunology Studies Team (MIST), Scholar Award in Mucosal Immunity and the Institute for Translational Medicine and Therapeutics, Transdisciplinary Program in Translational Medicine and Therapeutics (UL1-RR024134 from the U.S. National Center for Research Resources). Other investigator support includes a research fellowship from the Crohn's, and Colitis Foundation of America (CCFA, #297365), a Cancer Research Institute Student Training and Research in Tumor immunology (STaRT) grant, a Wellcome Trust Research Career Development Fellowship, and the National Institutes of Health (DK071176).
Weill Cornell Medical College Weill Cornell Medical College, Cornell University's medical school located in New York City, is committed to excellence in research, teaching, patient care and the advancement of the art and science of medicine, locally, nationally and globally. Physicians and scientists of Weill Cornell Medical College are engaged in cutting-edge research from bench to bedside aimed at unlocking mysteries of the human body in health and sickness and toward developing new treatments and prevention strategies. In its commitment to global health and education, Weill Cornell is the birthplace of many medical advances -- including the development of the Pap test for cervical cancer, the synthesis of penicillin, the first successful embryo-biopsy pregnancy and birth in the U.S., the first clinical trial of gene therapy for Parkinson's disease, and most recently, the world's first successful use of deep brain stimulation to treat a minimally conscious braininjured patient. Weill Cornell Medical College is affiliated with NewYorkPresbyterian Hospital, where its faculty provides comprehensive patient care at NewYork-Presbyterian Hospital/Weill Cornell Medical Center. The Medical College is also affiliated with Houston Methodist. For more information, visit weill.cornell.edu.
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May 2015
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recipes from:
Chipotle Chicken Wings First make a brine for the chicken. Pour the boiling water into a large pot and add the teabags. Let the tea brew for about 5 minutes, then discard the teabags. Grate the orange zest into the brine, then cut the orange in half, squeeze in the juice, and drop in the orange halves. Stir in the salt and sugar and let cool. When the brine is completely cold, add the chicken wings, then let stand in the refrigerator or somewhere cold for at least 4 hours.
Death by Burrito: The Cookbook, Mexican Street Food To Die For by Shay Ola Photography by Chris Terry Co-author: Adam Newman Death by Burrito, a revolutionary Mexican grill and tequila bar located in the heart of East London and Central London, serving up lethal cocktails with to-die-for Mexican street grub. The Cookbook puts flavor first - with a truly exceptional range of starters, main meals and sides prioritizes fresh, vibrant flavors. To recreate the atmosphere of Death by Burrito at home, the perfect tequila cocktail is essential: the legendary Taqueria Toreador Slushy on page 151 in the book is even better than a margarita. We chose 3 of our favorite recipes from the Death by Burrito Cookbook to share with you. But trust us...you don’t want to miss out on the rest of the superb recipes like, Beef Short Rib & Sweet Potato Burritos, Lobster Burritos, Pulled Pork & Crackling Burritos, and for Vegetarians; Ancho, Lentil & Plantain Burritos and Quinoa, Pumpkin & Mushroom Burritos. and signature drinks found in Death by Burrito. amazon.com Barnes & Noble
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When ready to cook, remove the chicken from the brine, drain on paper towels, and let stand for about 5 minutes to dry out a little. To prepare the seasoned flour, first toast the chipotle chiles. Place them in a dry skillet over high heat until they start to release their aroma and begin to toast. Turn them so all sides are lightly toasted, but do not let them burn. Let them cool, then grind to a powder. Mix them with the remaining seasoned flour ingredients in a bowl. In another bowl, mix the ingredients for the crumb. Now get 3 shallow bowls ready: one with the seasoned flour; one with the egg and milk beaten together; and the third containing the crumb mixture. Dip each chicken wing first into the seasoned flour, then into the egg and milk, and then into the crumb. Once coated, place the wings on a wire rack and let stand for 10 minutes.
fry the chicken wings for about 7 minutes, or until golden brown. When cooked, drain on paper towels and let rest for 5 minutes. This will allow the juices settle and make the wings extremely juicy. Serve with Chile & Agave Glaze. SERVES 6 4¼ pints boiling water 4 black teabags 1 orange 1½ tablespoons sea salt 1½ tablespoons superfine sugar 4½lb chicken wings, wing tips removed 1 large egg 1½ cups + 2 tablespoons milk peanut oil, for deep-frying scant 1 cup Chile & Agave Glaze (recipe on next page), to serve
For the seasoned flour ¼ cup dried chipotle chiles 1 cup all-purpose flour 1½ tablespoons smoked paprika 1½ tablespoons paprika heaping 1 tablespoon white pepper ½ tablespoon salt 2 teaspoons garlic granules For the crumbs 2½ cups all-purpose flour heaping ¼ cup fine polenta 3½ tablespoons chopped fresh rosemary ¾ cup rolled oats
Either heat the oil to 325°F in a deep-fat fryer, or half fill a large, deep heavy saucepan with oil and heat to medium-high heat. Deepwww.livingwellmagazine.net
May 2015
½ tablespoon salt 3 tortilla chips, crushed
Chile & Agave Glaze
MAKES 2 CUPS
Put the red chiles, Scotch bonnet chile, and agave nectar into a blender and blend until very smooth. Add the pineapple and blend again.
6 red chiles, seeded
Transfer the mixture to a pan and simmer over low heat for about 10 minutes, or until it has reduced slightly. Add the butter and simmer for a further 10 minutes, or until the salsa has reduced to about twothirds of its original volume and looks glossy.
1 red Scotch bonnet chile, seeded 1/2 cup + 2 tablespoons agave nectar 1 pineapple, peeled, cored, and cubed 1 1/2 sticks butter, cubed
Let cool completely before using.
Baja Fish Tacos (above) MAKES 6 TACOS OR 4 BURRITOS
6 small Corn Tortillas (page 12) or 4 large wheat tortillas
1lb 5oz firm white fish, such as pollock, skinned and boned
1 small romaine lettuce, finely shredded 7oz Mexican Slaw (see page 123)
salt and pepper
scant 1 cup Chipotle Sauce (see page 37)
sunflower or peanut oil, for deep-frying
scant ½ cup Crema (see page 37)
scant ½ cup all-purpose flour
7oz Cilantro Garnish (see page 23) www.livingwellmagazine.net
May 2015
Not Intentional! ...but in order to complete this recipe you will need a copy of Death by Burrito. 41
Ancho Chile & Chocolate Ice Cream MAKES 2 CUPS 5 ½ oz semisweet chocolate (70% cocoa solids) 2 dried ancho chiles, toasted (see method on page 31) scant 1 cup milk scant ½ cup sweetened condensed milk
Beat the egg yolks, sugar, and agave nectar together in a heatproof bowl until the yolks become pale. Add the cooled chocolate mixture, then place the bowl over a pan of lightly simmering water, stirring constantly until the mixture starts to thicken (it should be thick enough to coat the back of a spoon). Let cool slightly, giving it a little stir every 10 minutes or so, then remove and discard the dried chiles.
3 egg yolks ¼ cup superfine sugar 1 tablespoon agave nectar 1 generous cup whipping cream Break 3 1/2 ounces of the chocolate into small pieces and place in a saucepan with the ancho chiles, milk, and sweetened condensed milk. Put the pan over low heat until the chocolate has melted, then let cool slightly. 42
Whip the cream to soft peaks, then carefully fold in the chocolate mixture. Churn in an icecream maker according to the manufacturer’s instructions. Alternatively, to make the ice cream by hand, put the mixture into a plastic container and place it in the freezer, removing it every 20 minutes and beating until it is completely frozen. Ten minutes before the end of the churning time or just before the ice cream is fully frozen, chop the remaining 2 ounces of semisweet chocolate into tiny pieces and add to the ice cream.
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How to Roll the Perfect Burrito
1. Warm a large wheat tortilla in a hot dry skillet for 20 seconds on each side-this makes it easy to work with. Place the tortilla on a clean work surface. Layer your chosen filling on one half of the tortilla, leaving a 11/4 inch gap around the edge.
from Shay Ola and Death by Burrito
2. Fold the bottom end of the tortilla nearest you up over the filling and tuck the edge tightly under the filling.
3. Fold over the sides and start to roll the burrito forward.
4. Continue rolling forward, folding the sides once again.
5. Roll the Burrito all the way up until you reach the end.
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6. You should now have a perfectly rolled burrito with no tears and no filling escaping. www.livingwellmagazine.net
May 2015
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May 2015
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Jurdy Green
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May 2015
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