Living.Well Magazine November 16

NOVEMBER 2016

LIVING WELL MAGAZINEâ„¢

PART 1 HOLIDAY GIFT GUIDE SEASONAL ALLERGIES DECISION 2016: SELF CARE HOW LONG CAN YOU SURVIVE THE RISING COST OF HEALTH CARE? HEALTH + HOME + FOOD + WEALTH + STYLE recycle: share this magazine

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words from the editors and publishers:

November features the 11th year of LWM’s Holiday Gift Guide. Everything in the guide has been sent to us to sample, with the hopes of being chosen by the LWM staff. On arrival, we inspect, taste, or play with the items. After inspecting, tasting or playing with the items we determine which of these are the best and the best value to be considered for our Gift Guides. However, even if some of the items don’t actually appear in the magazine, the samples are part of a greater good with most of the items received being donated to various non-profit organizations for their fundraising initiatives (unless of course they require taste testing then admittedly there usually isn’t anything left). For the past 11 years, LWM has donated thousands of dollars’ of merchandise. Organizations such as The Delaware Kids Fund, Delaware Breast Cancer, United Cerebral Palsy of Delaware along with many, many others. LWM will continue to do so every year, as well as donate toys, books and clothing to families in need. LWM has also successfully rescued, neutered, and found homes for ten cats to date, nine of which happily live with us. We also rescued our white Great Dane, Millie who is referred to as a Double Merle. Millie is deaf, seeing impaired, and might otherwise in many cases would have been euthanized. For the record, Millie is one of the most wonderful loving pets we have ever had and we feel fortunate to have her in our lives. Millie has taught us patience, understanding, and the need to learn sign language to communicate with her… #savethemall. LWM will continue to feature the gift guide in both the November and December issues, continuing our support to organizations and the community. Thank you to all of our readers, followers, contributors, and advertisers who without you this would not be possible.

Enjoy our sampling of recipes from Smashed Mashed Boiled and Baked and Fried Too! By Raghavan Iyer, author of 660 Curries, our recipes include three not so common delicious potatoes recipes from around the world taken from his new cookbook. These selections are the perfect accompaniments to any holiday meal, and many are the meal.

Health, wellness, nutrition, exercise, self-help, and just feeling good about yourself are topics addressed in this issue. A new book entitled, Reverse Your Diabetes In 12 Weeks, by George Advertising Inquiries: L. King, M.D., Chief Scientific Officer of the Joslin Diabetes Center, Harvard Medical School, with Royce Flippin, released a scientifically proven program to help turn around your Brian Strauss - Publisher diabetes, avoid it and keep it in control. sales@livingwellmagazine. Have a Happy and Healthy Thanksgiving!

Enjoy & Share Everything! Brian and Diane Strauss

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HELP WANTED

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

EXPERIENCED AD SALES PEOPLE AND DELIVERY ROUTES AVAILABLE JOIN OUR TEAM!

Call: 302-355-0929 info@livingwellmagazine.net

VOLUME 11 NUMBER 11 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

livingwellmagazine.net LIVING.WELL MAGAZINE© is a monthly publication distributed regionally. All articles and advertisements are accepted in good faith. Living Well Magazine assumes no responsibility or liability for any claims, conditions, products, services, errors, and/or opinions expressed through articles and advertisements appearing in this publication. Please check with your primary health care provider before making any changes. Living Well Magazine welcomes your comments and suggestions. No part of LIVING WELL MAGAZINE™ may be reproduced in any form without permission and written consent. Copyright, All rights reserved. 2015 Various Trademarks Used By Permission Of Their Respective Owners

Cover: designed by dcstrauss

puppylove™ Our sweet Millie at 12 weeks old.

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November 2016

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

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November 2016

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inside Baby Boomers Want Help Karen Verna Carlson

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The Voice

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Suzanne E. Eder

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LWMLIVINGWELLMAGAZINE

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How Long Can You Survive The Rising Cost Of Health Care?

LIKE US ON FACEBOOK AND

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FOLLOW US ON TWITTER

Dr. Scott Rosenthal Ask The Vet Dr. Rose Dileva

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

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FOR POP-UP GIVEAWAYS!

LW M Having a laugh on snapchat.

Sexual Health and Healing: Decision 2016: Self Care

with Dianna Palimere, PhD, LCSW

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Many of the items appearing in LWM can be purchased at a local retailer.

We have included product website addresses so you can type in your zip code for local buying options and or direct purchasing if not available in your area. Most books are available at either: Barnes & Noble or Amazon.com

Tech Addicted with Sean: TECH GIFTS

Earth Talk: What about wave energy as an alternative source of energy?

Melissa Crispell, CNS, CNHP

Know Your Options!

Susan D. Lloyd, MSN, RN, President and CEO of Delaware Hospice

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TRUE™ AWARD

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Reverse Your Diabetes In 12 Weeks,

by George L. King, M.D., Chief Scientific Officer of the Joslin Diabetes Center, Harvard Medical School, with Royce

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Seasonal Allergies

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SPECIAL: Recipe— Thanksgiving Pumpkin Seed Salsa

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FYI

AGAZIN ™ E

Healthcare Or Sickcare?

4 Steps to Start Your Healthful Caring

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LIVIN G. TRIED

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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Where’s Valentino?

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November 2016

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FYI

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HIGH-END DINING As states move toward legalizing marijuana, chefs are using the plant in high-end dining.

As the legal cannabis industry emerges, the popular image of marijuana usage is becoming less associated with subculture.

Now, creative chefs are staging high-end dining experiences using cannabis, opening up new territory for culinary innovation.

The Herbal Chef (real name: Christopher Sayegh) has been serving up high-end, cannabis-laced dining experiences for just over a year.

A former Michelin-starred chef, Sayegh’s multi-course events have included braised oxtail, sous-vide salmon, and ice cream made with locally foraged fruits—all infused with cannabis. Tickets, which sell for $200 to $500, also include wine pairings and cannabis aromatics. source: jwtintelligence.com/trends

Cutting Calories-Alcoholic Seltzers Taking their cue from the success of seltzers, alcohol brands are cutting calories.

Sectors including food and beauty have rapidly adopted wellness cues in their branding as consumers seek healthy options and natural alternatives at every turn. Yet until recently, the alcohol industry has remained largely immune.

Today, alcohol brands are seeking to entice the health-focused consumer with low-calorie options and natural flavors. The rise of spiked seltzer like Nauti Seltzer is a premium example. Last spring, Wachusett Brewing Company rolled out the seltzer, a healthy alternative to hard sodas, as an attempt to diversify its brand in the crowded craft beer market. source jwtintelligence.com/trends

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November 2016

SEASONAL ALLERGIES Puffy eyes, a congested nose, sneezing, wheezing and hives: are all symptoms of recurrent reactions and sensitivity towards the change of weather. Many individuals use hay fever as a colloquial term for these periodic allergies and the inflammation of the nose and airways.

Although allergy symptoms become more common during the autumn months, they should not be ignored as they have a tendency to increase the impact of an individual’s chances of developing serious sinusitis.

allergies using decongestants, non steriodal anti-inflammatory medicines,over the counter allergy pills,holistic remedies, medicated rinses and nasal steriods. Each individual is different so if one of these are not working try something else.

Holistice Remedies: Nettle-Peppermint Tea Nettle has such a negative image, but it’s one of the most incredible herbs you will use once you add it to your repertoire. From relieving arthritis, lowering blood pressure, and helping seasonal

The most common culprit for fall allergies is ragweed, a stubborn plant that grows wild almost everywhere, but especially on the East Coast. Ragweed blooms and releases pollen from August to November. A plant can produce a billion pollen grains in a season, and the grains can travel up to 400 miles because they are so lightweight. Tree, grass and ragweed pollens thrive during cool nights and warm days.

allergies, it performs a wide variety of functions .The peppermint contains a type of flavonoid called luteolin-7-O-rutinoside which can help inhibit the activity and secretion of anti-inflammatory enzymes, such as histamines, and greatly reduce the dreadful discomfort that comes along them.

Molds Outdoor molds grow in heavy vegetation, hay and straw, and are found in raked leaves. Outdoor molds increase after rain.

There are two vital parts to this remedy-first, make sure you are not anaphylactic or severely allergic to bees, or so allergic to pollen that you experience anaphylaxis. Get local pollen. This will not work unless the pollen is local, as you need to build up a tolerance to the plants in your area. You also need to make sure that your pollen is coming from a good source, and free from insecticides.

There are 3 forms (granules, capsules, and powder)

Pollen levels tend to peak in the morning hours.

Rain washes pollen away, but pollen counts can soar after rainfall.

On a day with no wind, airborne allergens are grounded.

When the day is windy and warm, pollen counts surge.

Other plants that trigger fall allergies include: Burning bush Cocklebur Lamb’s-quarters Pigweed Sagebrush and mugwort Tumbleweed and Russian thistle Treatment: There are various methods to treat seasonal

Bee Pollen

Red Onion Water Onions contain a water soluble chemical compound called quercetin, which has been demonstrated in preliminary studies to reduce the amount of histamine produced by the body, therefore reducing symptoms of allergies. It is, essentially, nature’s version of an anti-histamine.

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November 2016

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ALENTINO!

Caricature created by: Liam McWilliams

Enter: Where’s Valentino Contest Find Answers Here

ow! There are thousands of readers who are searching for Valentino. He is hidden somewhere on the pages of each issue. The entries keep pouring in.

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

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

Thank you for finding Valentino! We had a record amount of entries this month and we will be sending out more prizes.

Too easy? His ninja skills get sharper when the weather gets cooler Please make sure we have your mailing address.

Because if you are a winner we can sent out your prize! For those of you who are still looking for Valentino, he was on p 15“in the ad “Get Life Coaching” Valentino knows that sometimes you need some help to get what you need in life.

When you find Valentino, send us an email at: Info@ livingwellmagazine.net (be sure to put Valentino or Where’s Valentino in the subject line, all you have to do is tell us where he is.

After we receive your entry, a brief survey is sent back to you, please fill it out if you haven’t already. It is for LWM only and will never be shared.

Make sure you follow us on Twitter @livingwellmag Instagram @livingwellmagazine #livingwell Facebook.com/ lwmlivingwellmagazine

Wish you were here  10

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November 2016

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What about wave energy as an alternative source of energy?

Wave power advocates cheered in September 2016 when Hawaii-based Naval researchers started feeding power from two experimental offshore wave energy devices into the grid on nearby Oahu, representing the first time the American public could access electricity derived from ocean waves. The trickle of energy from these experimental devices doesn’t amount to anything substantial yet, but wave energy’s potential is huge.

Analysts think we could derive at least a quarter of U.S. electricity needs by harnessing wave power around our coasts. Most other countries around the world have coastlines they could exploit for wave energy, as well, if engineers could create affordable technology to capture and transport the energy back to shore where it would be used to power local communities or get fed into existing larger power grids.

But just because we can tap ocean energy big time doesn’t mean we necessarily will, given the high costs of getting started, technical issues with maintaining offshore equipment, and the challenges of scaling up for mass consumption. The world’s first experimental wave farm, the Aguçadoura Wave Park off the coast of Portugal, went online in September 2008 with three wave energy converter machines, but ceased operations only two months later when bearings on the equipment gave way, underscoring the technical challenges of running complicated heavy machinery in unstable marine environments.

While such technical problems may be frustrating, financial concerns loom larger over wave energy’s future. Two of the biggest wave energy endeavors in the world, Pelamis and Aquamarine, both based out of wave-battered Scotland, went belly up recently despite funding from the Scottish government and plans to build out the biggest wave energy farms in the world based on the success of earlier prototypes.

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Aquamarine’s CEO John Malcolm chalked up his company’s demise to “the considerable financial, regulatory and technical challenges faced by the ocean energy sector as a whole.”

Meanwhile, cheap natural gas and the surge in solar and wind power options have kept ocean energy on the back burner.

But wave power is far from dead in the water. Besides the experimental wave farm off Oahu, two larger projects are being built off the coast of the United Kingdom, while three additional projects are underway around Australia. Funding for these projects has come from not only the host governments but also the private sector. American defense contractor Lockheed Martin, for one, is a big player in deployment of wave power technologies and is a driving force behind the 19 megawatt, grid-connected wave power station currently in the works near Victoria, Australia.

Here in the U.S., wave energy advocates say the federal government has done too little to encourage research and development in this promising niche of the energy sector. Subsidies and tax incentives helped solar and wind power grow from pipe dreams in the 1980s to significant players in the global energy mix of today. Wave power advocates would like to see similar incentives employed to boost the development of ocean-based renewable energy sources, but for that to happen the American public will need to speak up to get Congress to act.

CONTACTS: Hawaii Clean Energy Initiative, www.hawaiicleanenergyinitiative. org; Lockheed Martin, www.lockheedmartin.com.

EarthTalk® is produced by Roddy Scheer & Doug Moss and is a registered trademark of the nonprofit Earth Action Network. To donate, visit www.earthtalk. org. Send questions to: question@earthtalk.org.

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November 2016

Q

: I have heard that there are specific dietary recommendations for pets with cancer. Is this true? Also, are there any other supplements that can be used to help fight cancer?

A

: There are numerous options to consider when dealing

with a pet that has been diagnosed with cancer. There are many different kinds of malignant cancer. Osteosarcoma is a type of bone cancer that is very aggressive and very painful. Squamous cell carcinoma is typically made up of a cell type called squamous cells. It tends to invade soft tissues such as the gums and mouth.

It too is very aggressive and fast growing. Some cancers start in one part of the body and spread (metastasize) to other parts of the body such as the liver, lungs and spleen. Benign tumors (noncancerous) are generally removed without incident unless they have become too large and compress other organs affecting their structure or function.

The type of cancer can determine the recommended course of action. From a holistic point of view there are some considerations that may be beneficial. Data is scant at the moment proving that these actions are effective; however, many clinical cases do show that the pet’s quality of life is better then would be expected with solely a chemotherapy or radiation protocol.

Diet is of utmost importance. The first rule of thumb is to keep the pet eating. An animal whose appetite is decreased or gone has little chance of fighting this disease. Based on work done

by Dr. Ogilvie, one should use a homemade diet that is low in carbohydrates with moderate amounts of fat and protein. For dogs 50% of the mixture should be poultry or fish, for cats increase this to 80%. For dogs the other 50% should be mixed frozen or fresh vegetables, for cats decrease the percentage to 20%. Additionally, olive oil or flax can be used as the fat source at a dose of 1 teaspoon per 20 pounds of body weight. As a source of calcium try calcium carbonate at a dose of approximately 250 milligrams per 15 pounds of body weight. Both dogs and cats should have a vitamin- mineral supplement that your veterinarian can recommend. Cats require the amino acid taurine; therefore, add 250-400 milligrams daily to this mixture. This formula is not completely balanced and should be re-evaluated weekly based on the pet’s weight, disease progression and body condition.

Antioxidants are often recommended in the treatment of cancer in animals, typically in patients that are old and possibly are experiencing the side effects of more conventional treatment.

These pets can gain benefits for joint pain, mobility, cognitive dysfunction and other age-related diseases. Antioxidants, such as Vitamin C, E and selenium, are best given in combination since many are mutually dependent on each other. There are conflicting reports regarding antioxidant use with chemotherapy or radiation in the treatment of cancer. Clinical studies addressing the pros and cons of utilizing antioxidants in this situation have been published. One trial suggests that antioxidants mitigate the side effects of chemotherapy and radiation. The evidence is still conflicting.

Supportive measures are imperative to the cancer pet. Agerelated and chronic diseases such as arthritis, rheumatism, muscle spasms, cognitive decline, diabetes, hyperthyroidism and the pain of the tumor itself can be helped with additional modalities. Acupuncture, Traditional Chinese Medicine, Reiki, Massage and Herbal Medicine can be very beneficial in elevating such symptoms.

Orginally Published in Living Well Magazine 11-2008

www.livingwellmagazine.net

Dr. Rose DiLeva is a 1987 graduate of the University of Pennsylvania’s school of Veterinary Medicine. She practices alternative and conventional veterinary medicine. Dr. DiLeva is a certified veterinary acupuncturist and a certified veterinary chiropractitioner. She can be reached at her Animal Wellness Center in Chadds Ford, Pa. at 610-558-1616 for appointments and telephone consultations.

Her web site is www.altpetdoc.com and www.drrosesremedies.com November 2016

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Reverse Your Diabetes In 12 WEEKS presents Dr. King’s findings as eight strategies that are simple yet dramatically life changing.

contributor to a host of issues, including general fatigue, skin issues, and more.

• Reduce stress and mange your mental health—there is a clear correlation to your overall health.

• The Rural Asian Diet (RAD) Eating Plan: Cut Your Fat Intake in Half, Double Your Fiber. Dr. King disentangles the myths and confusion surrounding carbohydrates, fats, protein, and fiber, and shows why not all carbs are bad, why sugar is not the root of all evil, and why to focus on portion size rather than calorie intake.

• Get seven or more hours of sleep a night—chronic lack of sleep causes insulin resistance.

• Activate calorie-burning brown fat—discover the triggers and methods for burning calories at a high rate.

• Boost your own natural antioxidants—by consuming antioxidant rich foods like dark, leafy greens. Antioxidants are responsible for your cells’ ability to regenerate.

• Reduce weight—significant improvements occur with just a 5% to 7% reduction of body weight.

• Exercise—it increases the muscles’ glucose-absorbing ability. Dr. King provides an easy-to-follow program of aerobic and strength exercises.

• Fight inflammation—it’s a major 14

Implement just one and your diabetes will improve. Pursue all eight and the body will effectively reset its glucose metabolism.

Within each chapter, Dr. King provides the evidence to support the strategy and advice on adopting it into a daily routine, busts the media myths that keep Americans from changing their habits, and outlines a clear 12week implementation plan with a tool to track progress.

In addition to clear advice on the how and why of controlling type 2 diabetes, Reverse Your Diabetes In 12 Weeks explains why preventive care is important for everyone, regardless of current health or family history—including the surprising role of dental care and hygiene in diabetes prevention and important links between gestational diabetes and type 2 diabetes. Reverse Your Diabetes In 12 Weeks is a program of lifestyle changes that can result in significant health benefits—and even the reversal of type 2 diabetes. www.livingwellmagazine.net

November 2016

by George L. King, M.D., Chief Scientific Officer at Joslin Diabetes Center, Harvard Medical School with Royce Flippin Based on research conducted by the world’s most respected and largest group of diabetes researchers at the Joslin Diabetes Center.

The Joslin Diabetes Center is synonymous with revolutionizing the diagnosis, treatment, and prevention of diabetes and developing cutting-edge research that has shown that people diagnosed with type 2 diabetes hold the potential to reverse the disease—and that anyone with prediabetes can stop it from developing.

WARNING SIGNS THAT YOUR PARENTS NEED HELP! It’s that time of year again, when everyone gets together with friends and family. But you walk into your parents home and get the feeling something isn’t right.

Knowing when to begin discussions about needed assistance with aging parents is not always as simple as one might think.

Maybe you’ve noticed that dad’s unopened mail is piling up. Or mom, once meticulous about her appearance, is wearing wrinkled clothes and not doing her hair. Perhaps there are bruises on your loved one’s arms. When you bring up these observations, their instant response is, “Everything is fine, there’s no need to worry.”

Also pay attention to your parents’ home. Are the lights working?

Is the heat on? Is the yard overgrown? Any changes in the way your parents do things around the house could provide clues to their health. For example, scorched pots could mean your parents are forgetting about food cooking on the stove. Neglected housework could be a sign of depression, dementia or other concerns.

Consider home care services. If your parents are having trouble taking care of themselves, you could hire someone to clean the house and run errands. A home health care aide could help your parents with daily activities, such as bathing. You might also consider Meals on Wheels or other community services. If remaining at home is too challenging, you might suggest moving to an assisted living facility.

Sometimes our elderly parents make us a little nuts. (And sometimes they out-and-out drive us crazy.) We love you, Mom and Dad, but we’ve heard the story about Aunt Cissy pouring wine in the dog’s bowl so many times we can tell it ourselves — in our sleep.

Try to avoid bullying your parents. Expect resistance when you bring up the notion of caregivers. But in time your parents will appreciate the help and really know that you love them.

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Spoiled food that doesn’t get thrown away

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Missing important appointments

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Unexplained bruising

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Difficulty getting up from a seated position

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Difficulty with walking, balance and mobility

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Uncertainty and confusion when performing once-familiar tasks

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Forgetfulness

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Unpleasant body odor

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Infrequent showering or bathing

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A strong smell of urine in the house

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Noticeable decline in grooming habits and personal care

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Dirty house, extreme clutter and dirty laundry piling up

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Stacks of unopened mail or an overflowing mailbox

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Late payment notices, bounced checks and calls from bill collectors

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Poor diet or weight loss

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Loss of interest in hobbies and activities

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Changes in mood or extreme mood swings

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Forgetting to take medications, or taking incorrect dosages

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Unexplained dents and scratches on a car Information provided by CarpeVita

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November 2016

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HOW LONG CAN YOU SURVIVE THE RISING COST OF HEALTH CARE? Dr. Scott E. Rosenthal

Are you angry with the American health care system? If so, you are not alone! It costs a fortune and many people question if they are getting their money’s worth. Even with countless “experts,” guidelines, task forces, and government agencies and interventions, Americans are sicker than ever and the costs continue to rise.

Reform is essential, but perhaps too much attention is placed on how to pay for it. Manage it, contain it, make the patient pay more, and raise deductibles are just a few of the common suggestions to solve the problem. In 2014, the U.S.A. spent $3 trillion or $9,523 per person on healthcare.1 With a number approaching the unfathomable threshold of $10,000 per person per year, it is understandable how focusing on the price tag has been stealing the spotlight. Truth be told, it’s not about the money! The problem stems from the very fabric of how the medical system treats disease and attempts to keep people healthy in the first place.

America’s problem is that doctoring has been transformed into the practice of dispensing. When was the Hippocratic Oath rewritten to read, “A pill for every ill?” How did this happen and who is responsible?

1

https://www.cms.gov/research-statistics-data-and-systems/statistics-trendsand-reports/nationalhealthexpenddata/nationalhealthaccountshistorical.html

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Follow the money Pharmaceutical industry profits are enormous. In 2014, profits surpassed $1 trillion and are expected to climb past $1.3 trillion by 2018. 2 It’s no accident that the pharmaceutical industry and its money has contorted health care in order to sell America (and the world) on their products.

We all know that drugs can be life-saving and are an essential tool at times, but our system over-relies on pharmaceuticals.

Conditions that can be resolved by other means such as low-cost lifestyle treatments and natural approaches are overlooked or, worse, stifled. It is obvious that when Thomas Edison stated, “The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease,” he did not work for Big Pharma.

Will the grip of this trillion dollar industry ever loosen? If not, how will we as a nation regain our health physically, mentally and financially? From extreme advertising budgets to conflicts of interest in research, the challenge is great. Big Pharma is in control and is determined to keep it that way.

I know what you may be thinking, “This is a chiropractor 2 http://thomsonreuters.com/en/articles/2015/global pharma-sales-reachabove-1-trillion.html

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talking. He practices drug-free healing, so of course he’ll be antipharmaceuticals.” I ask that you just don’t take my word for it, but read what others are saying: The Pew Charitable Trusts “In 2012, the pharmaceutical industry spent more than $27 billion on drug promotion— more than $24 billion on marketing to physicians and over $3 billion on advertising to consumers (mainly through television commercials). This approach is designed to promote drug companies’ products by influencing doctors’ prescribing practices.” 3 Journal of General Internal Medicine “Among the most prevalent conflicts of interest are those arising from physicians’ interactions with drug company sales representatives, or “detailers.” Pharmaceutical companies employ about 90,000 detailers… to market their products to physicians”4 Journal of the American Medical Association

“Over the past two decades, the pharmaceutical industry has gained unprecedented control over the evaluation of its own products. Drug companies now finance most clinical research on prescription drugs, and there is mounting evidence that they often skew the research they sponsor to make their drugs look better and safer.”

“It is self-evidently absurd to look to investor-owned companies for the unbiased evaluations of their own products.”

“One result of the bias in this literature is that physicians learn to practice a very drug-intensive style of medicine. Even when lifestyle changes would be more effective, physicians and their patients often believe that for every ailment and discontent there is a drug.”

for most everyday problems that people notice, and many that they don’t.” 6 The above quote is in reference to direct-to-consumer advertising of pharmaceuticals (the practice allowing drug companies to promote their prescription products directly to patients). The U.S. and New Zealand are the only two industrialized nations that allow such practices.

Robert M. Centor, MD, Director of the Division of General Internal Medicine at the University of Alabama “Direct-to-consumer drug advertising works very well – for pharmaceutical company profits, but not for the public health…” 7 Dr. Angell, the first female editor-in-chief of the New England Journal of Medicine “Breaking the dependence of the medical profession on the pharmaceutical industry will take more than appointing committees. It will take a sharp break from an extremely lucrative pattern of behavior.”8 I did not write this article with the objective of shaking the trust you have in doctors or causing you to fear the medications that may at times be necessary. It was designed to open your eyes to a system that is overly influenced by an industry that has much to gain by maintaining a lucrative status quo and your belief that pills are the only answer. Saving America from the current health care debacle and unsustainable cost starts with consumer awareness.

Only with awareness you can make the best choices for your health, question authority (both political and private), better scrutinize advertisements, and demand an end to conflicts of interest. With every little step, the grip will loosen. Not only does your health depend on it, but so does the financial future of our country!

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.

“Conflicts of interest may bias more than research. They may also affect influential guidelines issued by professional and government bodies, as well as decisions by the Food and Drug Administration (FDA).”5 Jerry Avorn, MD, Professor of Medicine at Harvard Medical School “[T]his advertising promotes only the most expensive products, it drives prescription costs up and also encourages the ‘medicalization’ of American life — the sense that pills are needed 3 http://www.pewtrusts.org/en/research-and-analysis/factsheets/2013/11/11/persuading-the-prescribers-pharmaceuticalindustry-marketing-and-its-influence-on-physicians-and-patients 4 S Chimonas, T A Brennan, D J Rothman. Physicians and drug representatives: exploring the dynamics of the relationship.

J Gen Intern Med. 2007 Feb;22(2):184-90.

5 M Angell. Industry-sponsored clinical research: a broken system. JAMA. 2008 Sep 3;300(9):1069-71.

6 Aug. 4, 2009 article “Should Prescription Drugs Ads Be Reined In?” published in the New York Times 7 June 12, 2005 editorial “Take Drug Ads off the Air,” published in USA Today 8 http://nutritionfacts.org/video/ eliminating-conflicts-of-interest-in-medical-research/

www.livingwellmagazine.net

November 2016

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“ Besides the noble art of getting things done, there is the noble art of leaving things undone. The wisdom of life consists in the elimination of nonessentials.”

—Lin Yutang

Baby Boomers Want Help

Karen Verna Carlson,

The response to last month’s column Pay It Forward is exciting. That column described my “Let’s Help Each Other” entrepreneurial apprenticeship program to provide home and yard services. Responses are from baby boomers who want help.

They are turning 70. They want to remain in their beloved homes enjoying their beautiful yards. They want to continue hosting festive gatherings. They want to reconfigure their empty nests to accommodate expanding hobbies. They have the landscape services and cleaning services, but they need trusted helpers for regular maintenance details. Clients are lining up to offer ongoing stewardship arrangements—weekly or monthly visits ranging from a couple hours for $50 to a whole day for $200.

Personal Assistance Supplements Technology No technology will ever replace thoughtful personal assistance.

Robot vacuums may clean floors, but only special trusted helpers will empty a clothes closet to clean it, putting clothes back that are seasonally appropriate after sewing on loose buttons, removing spots and smudges, as well as giving footwear a fresh glow. Only a special trusted helper will remove the insect bodies from ceiling light fixtures or cull expired food from pantry shelves. Automatic sprinklers may water lawns, but only special trusted helpers will pull hidden viney invasives up by their roots and out of your shrubs, or add water to the birdbath.

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Personal Assistance Is Sustainable & Secure Regardless of what happens politically or meteorologically, the demand for trusted helpers has always been greater than the supply.

What an opportunity for people seeking livelihood options that offer freedom, diversity and meaningful relationships with clients, as well as infinite future possibilities for themselves and other family members. Because there will always be opportunities to help each other on a personal level this work is sustainable and secure. It can serve younger family members to learn constructive work habits while earning extra money. Relatives can cycle in and out of this kind of family business as it provides consistent, competent support for clients. As new clients come on board, the expanding numbers can spin off into satellite businesses for individual family members.

Opportunities Call to One’s Soul Self-employment providing personal assistance has many perks.

I guide my apprentices to align with the opportunities that call to their soul. Those who love animals can expand service offerings to help with family pets. Like to cook or bake? Help with food prep is always welcome. One of my garden clients so appreciated my decorative arrangements of viable blossoms inadvertently broken off during tending, she expanded my job to create them twice a month. Another perk is that tax laws provide for business

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deductions, such as for business use of one’s vehicle. Tax laws allow your children to receive wages commensurate with their age appropriate work in family business. I took a flower-arranging course and legally deducted its tuition.

Create Scheduling that Serves You Time is a significant perk because I can trim or expand my client roster to meet my most effective scheduling. I take on only as many clients as I feel resourced to serve. I create flexible work agendas so I can have certain days off. I can cluster visits to several clients in the same neighborhood for a consolidated 12- or 14-hour day a couple times a week. Lately, I’ve preferred working afternoons and early evenings only a few days weekly, and soon I will enjoy a two-month winter sabbatical. I love the freedom of creating and adjusting my own schedule within parameters that each client finds desirable.

Blend Work and Hobbies Another perk is being able to morph my work to incorporate hobbies as I’ve done with flower arranging. Whether helping in house or garden, I fully indulge my passion to foster a healthy environmental ecology. Recycling takes time and attention. I joyfully help clients to recycle, reuse, retool, give away, repurpose their stuff in ways that minimize harm to this planet.

Express & Love Yourself Among many other perks of this kind of self-employment, which we discuss during apprenticeship, there is one that stands out as the most precious to me personally. I get to know, express, and love myself in new ways. For example, I see how I’ve created pressure for myself by hurrying a big project into an unrealistic time frame. This tendency has led to much frustration, despair, anger and fear throughout my life. Yet, I’ve just recognized this pattern because of my recent entrepreneurial pursuits, and have easily dissolved it. How? Most every project can be accomplished in stages, and I’ve gotten better at seeing where and how I can “put a bookmark in it” without leaving things unsafe or unsightly. It was a revelation to realize I didn’t HAVE to finish by a certain time in most cases. Another choice I’ve made is to clock out and wait to start the project when I have more time. What an improvement in my quality of life! I’m 20% more relaxed over all because of this one discovery.

Simple and Practical Studies include simple things that work—legalities, ethics, networking, and financial management, in addition to skill training for either or both service options. No experience is necessary. Requirements for application to my “Let’s Help Each Other” apprenticeship are quite basic. Topping the list is a sincere desire to help others in return for reasonable payment.

(Of course, a social security or green card is necessary.) Indoor and outdoor types of services call for a few physical attributes such as enough strength to occasionally lift 25-30 lbs, stamina to work vigorously for at least an hour without needing a break, and enough flexibility to bend, kneel and reach. Reading, writing and math basics are important. Being reliable, honest, patient and neat are essential.

Application Process Applications must be endorsed by a local community you participate in, such as a service, political or professional organization; support group; special interest club; church, synagogue, mosque, temple or meeting. Show them this article to establish their alignment with your aspirations. Provide contact information—phone number plus U.S. mail—for two persons in leadership positions. Also, separate from that group, please provide a third person’s contact information as another reference.

Describe your qualifications relating to those mentioned in the paragraph above, relevant brief history, what services you’d like to provide for clients, and why and how self-employment may serve you. Specify first and second choices for a weekly training day. Email to iamholistickaren@gmail.com. Please allow a week’s response time.

Here’s the Deal Now, I feel called to share more than six decades of successful business secrets with persons seeking self-employment. I offer a day of training and a $50 stipend as seed money every week for six months to build a client base, providing environmentally safe cleaning, and/or ecological gardening/yard work. www.livingwellmagazine.net

“The journey of a thousand miles begins with a single step.” (Lao-tse) Enjoy that step, and enjoy your journey.

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

November 2016

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November 2016

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Armigami The Shawl That Does Not Fall™ Comes in a matching bag. One size fits most.

For all the ways to style your ARMigami, check out the video tutorials www.armigami.com Net Effects Traders The Terra Tote The Nook Bags made by disabled Cambodian women. www.neteffectstraders.com

The Sampler Travel Fragrance Pack From Pinrose Perfume For Clever Devils Includes 20 petals, two of each scent: Garden Gangster Merry Maker Cuddle Punk Treehouse Royal Secret Genius Pillowtalk Poet Moonlight Gypsy Campfire Rebel Pinrose EDP Tambourine Dreamer www.pinrose.com

Handmade Limited-Edition Jewelry Celebrate Bracelet “The mission of Women’s Bean Project is to change women’s lives by providing stepping stones to self-sufficiency through social enterprise.” www.womensbeanproject.com

Cobalt Cameo Earrings The ombre shaded cobalt blue earrings are made from sun-melted Skyy Vodka bottles with recycled sterling silver french ear wires and a classic cameo-shaped oval. store.sundropjewelry.com 22

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Love Pendants™ LovePendants is a custom line of jewelry that is built by you. Find just the right word, letter, or symbol to start your experience. Make your selections by visiting their website and clicking the options button on the design page to view the menus for the engraving, gemstone, frame, and type.

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November 2016

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Vim & Vigor Compression LegWear Women’s Wool Compression Socks Women's Fair Isle: Navy & Orange (Wool) vimvigr.com

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The Wine Hook Slides on most outdoor chairs and holds your glass of wine. from Unique Solutionz, LLC www.thewinehook.com

Claus Porto Chypre Candle The biscuit porcelain vessel that holds this candle bears a distinctive, textured diamond pattern, drawn from the motifs found in Portuguese architecture. When the candle is lit, the Diamond design creates a soft, shadowy glow from the translucent porcelain, as the candle’s fragrance envelopes the room. clausporto.com

The Loving eau de parfum Available online at: RevelationsPerfume.com for $100. The National Children’s Cancer Society will receive $50 from each Loving bottle purchase. www.livingwellmagazine.net

November 2016

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Bullets 2 Bandages Six Shooter Shot Glass inspired from the classic Colt Revolver, replicating the cylinder of the classic revolver.

Holiday Matte Black .50 Caliber Bottle Opener with Gift Box made from once-fired military grade .50 caliber brass casing and demilitarized projectile.

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Vim & Vigor Compression Socks Men's Thin Stripes: Made with high-quality fabrics, flexibility and comfort., in mild to moderate compression. vimvigr.com

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November 2016

Detect Technology, move in 8 directions to cut up to 20% more hair in a single pass. (above) OneBlade starter kit Norelco Shaver 5700 (not shown) ww.usa.philips.com

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Each round, vote anonymously for the player that is described by the question. The votes are tallied and the true nature of your friendships is revealed. www.thevotinggame.com

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With Equipment Keeper™ to strap bulky items to the top of the bag, compression straps to attach gear, and a Porter Key™ bottle opener. shop.eaglecreek.com Active Edge™ Sleep T-Shirt Embedded with proprietary technology to help fight inflammation & pain, improve sleep & help the body perform at a more optimal level. Great for every day wear, as a workout shirt, or for sleeping. Unisex www.activeedgegear.com

Bright Endeavors Soy Candles Through their paid job training program, they provide the guidance and job skills young moms need to secure quality employment and begin on a path towards professional success. brightendeavors.org Cargo Hauler Duffel 60L / M Ultra-light and constructed with leading-edge Bi-Tech™ Armor Lite, equipped with gear pockets, grab handles, and tie-down daisy chains. Folds into a pouch. shop.eaglecreek.com

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November 2016

Citrus Zinger Customize your infused water with the Citrus Zinger Gift Set! This set includes a citrus press, as well as the slicer and kiwi reamer attachments. zinganything.com 25

2.

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by ManTables in a blend of Amish craftsmanship and american Ingenuity. www.edisonamps.com 5. Sound+Sleep Mini Provides realistic, natural sound environments and white, pink and brown noise programs so you can get a good night’s rest. soundofsleep.com 6. ATH-ADG1x High-Fidelity Gaming Headset www.audio-technica.com 7.Vault Slim Wallet for Iphone 7 www.silkinnovation.com Avail: Amazon.com 8. The House of Marley Nesta In-Ear Headphones www.thehouseofmarley.com Below on opposite page  9. Human Charger®—The light that comes through the ear canal is accessed by the HumanCharger® which channels bright light directly to the light-sensitive regions of the brain. Put the earplugs in your ears, push the power button and “listen” to the light. Just 12 minutes is enough. Amazon.com 10. PlayStation®VR Discover a new world of unexpected gaming and entertainment experiences. www.playstation.com 11. DIY Electro Dough Kit—Create sculptures and scenes using dough, then bring them to life with light and sound. Ages: 4+ DIY Gamer Kit—Learn to code games that WOW and how to build a video games console from scratch.

Ages: 12+ www.techwillsaveus.com 12. Iphone 7 Case Envoy —Leather Navy Blue Premium PU leather looks sophisticated while being animal-friendly www.caseologycases.com 13. Triby —A voice-controlled smart speaker: the built-in Alexa Voice Service gives you unprecedented access to exciting services. www.invoxia.com 14. Universe 2 Go Star Gazing where ever and when ever. universe2go.com 15. Lego Star Wars The Force Awakens The Force Awakens is a Lego-themed action-adventure video game developed by TT Fusion, based on the film Star Wars. Available for several different gaming devices and platforms

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TOGETHER

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Kmart

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November 2016

TOOLS OF THE TRADE Aus-ion Skillet Seamless one-piece Australlian iron commercial design.

Pre-seasoned and ready to cook with right away, just heat the pan, drop a teaspoon of oil in and go. www.solidteknics.com/ion Füri Pro Chef’s Knife 9 inch Japanese stainless steel Reverse-wedge handle furiglobal.com

Chilly Mama Baking Soda Fridge And Freezer Odor Absorber & Freshener Holder “A silly face everytime you open the frig.

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T-fal Excite 2-in-1 Baster and Basting Brush Amazon.com

Krups Savoy Thermal Coffee Maker 12-cup thermal carafe Digital LCD screen Programmable digital clock for auto start in the morning.

Bold function for a richer and fuller body taste.

Bloomingdale’s

T-fal Ingenio HandPowered Rapid Food Chopper “Puts the power in your hands”.

Amazon.com www.livingwellmagazine.net

November 2016

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HEALTHCARE OR SICKCARE?

Steps to Start Your Healthful Caring

If you’re like half of all Americans you’ve either looked for or currently are looking for a natural path to health. Why is that?

Probably because you realize our current system isn’t really focused on the “health” part of healthcare. Taking a pill that is designed and marketed for a specific condition does not address the whole system. You’re simply stopping the symptom from appearing.

This model of care is like taking your car to the mechanic because of a fluid leak and paying to have a hole patched. Sure, the car isn’t leaking any more but is the problem really fixed? NO! What is going to happen 3, 6, or 12 months down the road when the patch wears off and the car starts leaking again? Even worse, what if by patching the hole the flow was not correct and the extra pressure created another hole somewhere else? I’ll throw in my disclaimer here that I’m not an auto mechanic and have no idea if this would really happen to a car but I know it can happen in the body.

Health and wellness care should address all the systems involved in the sickness you’re experiencing. This is what is meant by the term functional medicine. A deep look at all of the systems to assess the damage (or situation) and then deploy the appropriate healing techniques for your individual needs.

Do you know your food and chemical sensitivities?

Knowing this is paramount to making both dietary and supplement recommendations. All sensitivity tests are not the same. Some tests only look at a small fraction of your delayed immune response, others have such flawed methods that the results are not reproducible. There is a considerable difference when using a specialty lab with the most amount of items tested on the market, observing only live white blood cells, passes both blind and split sample tests, and has a 97% accuracy rating.

Understand the difference between a detoxification program and a juice fast, green smoothie treat.

Quality of your natural supplements can be tricky.

The FDA regulates only homeopathic remedies but supplement companies can voluntarily submit to third party testing. First State Health and Wellness has formulated a line that you can trust is free of gluten, dairy, soy, sugar, artificial flavors and colors. All ingredients in our supplements are designed to be hypoallergenic and from a pure food source. You can also trust that we know the difference between ascorbic acid (aka vitamin C, aka fermenting corn and acetone) and fully buffered ascobate (which your body needs and uses).

What do you do to relax and take care of yourself?

One of the most underrated healing therapies is self-care. I know as a mom, ladies, we tend to fall in this category quite often. (This doesn’t mean dads don’t, it just means I have more experience from this side of the fence.) It is very easy to lost in the get up and go: following a schedule that gets everyone’s lunches packed, projects for school sorted, sports and other extracurricular activities accomplished, and before we know it we’re burned out; short tempered; with migraines and back aches wondering what went wrong. Try baking soda and Epsom salt with your favorite essential oil in the tub at least once a week. Regular exercise is important too. I don’t mean running 50 miles a week or comparing your routine to anyone else’s. Find a class that you feel comfortable in or walk the dog–whatever makes you feel good and get moving!

Do you want a healthcare practitioner to run you through the office just to patch you up and send you on your way until the next issue comes up or would you prefer someone that takes their time with you, listens to your concerns, and uses a functional approach to addressing the root cause of the sickness you’re experiencing?

Don’t get me wrong – there are great benefits to juicing and green drinks but knowing what each accomplishes is important to your health. Toxins are fat-soluble which means they need amino acids and essential fatty acids to break them up and mobilize them from your system. As a matter of fact, some of the greens in the green drinks have an acidic affect on your body. This will alter your pH and possibly create another issue.

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Melissa Crispell, CNS, CNHP, is a clinical nutritionist, certified wellness coach, certified natural healthcare practitioner, friend of First State Health & Wellness and nationally recognized functional nutrition speaker. She has over 10 years experience in the nutrition field helping clients understand the connection between pH balance, food and chemical sensitivities, physical fitness and their overall health goals. If you’re looking to improve your health, visit www.firststatehealth.com or call First State Health & Wellness at 302.454.1200 to schedule a functional nutrition consultation.

November 2016

Questions About:

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

Q:

I had a fishing tournament last weekend and I am still walking crooked a week later. I am planning to go to another fishing tournament in about two weeks. What precautions do you suggest?

A:

From how you describe your posture as “crooked” combined the muscular mechanics of fishing gives me a pretty clear picture of what is going on with you. When fishing, the casting and pulling required (if you get a bite) can place a great demand on the lumbar spine. The casting and pulling force that is generated by the psoas muscle as the hip is fixed by firmly planted feet is huge. This force can cause a forward momentum on each lumbar vertebrae for which this muscle attaches. The psoas is anchored to the hip with a very sturdy attachment, the lesser trochanter of the femur (bony formations on the femur, a large one on the outside, the greater trochanter and a smaller one on the inside, the lesser trochanter just below the ball that fits into the socket of the pelvis). Fingerlike slips extend to the inside or underneath of each vertebrae from the last thoracic to the last lumbar. When force is exerted either quick and strong or repeated and low or constant and low there is a change in the position of the vertebrae in the forward direction.

Stress on the posterior capsule, misshaping of disc material and swelling all put pressure on the nerve root. Right now you are thinking fast pain relief. You might be tempted to take pain pills to keep going. There is another way. McKenzie shift correction and inversion as well as psoas releases can be done at this stage with dural tube stretch for decompression and getting you in midline. Try using an Anti-inflammatory in every natural way you have access to. For example, Epsom salt baths, ice, T-relief, Arnica 30c, turmeric and milk, there are also herbal combinations like Inflamove, as well as herbs like Boswalia, or enzyme bromelain.

Decreasing caffeine and other nerve stimulants such as sugar may also help. Use additional support while sitting upright or lying, small pillows, rolled up towels, horse size ace bandage rolls, your childrens’ stuffed animals, all to avoid slouching and postures resembling fetal position at all costs. Learn to bend at the hips and knees keeping the lumbar spine arched in extension. Several days before the next tournament or as soon as the pain is gone perform simple yoga moves that strengthen the erector spina muscles using extension such as boat and plank and press ups which are repeated cobra. Pelvic floor engaging exercises are also good. Become educated and active about your body and how it works. Take charge of your healing with the least cost to other bodily systems.

Taking precautions on a trip Back pain after a car accident.

Q:

I am a big man and I work with children. Recently I was involved in a car accident, I noticed my back is hurting more as I am always leaning forward and bent over to speak to them. Are there ideas you have as to how I can function better in the classroom and save my back?

A:

The amphitheater type class room would work for lectures.

Looking slightly up or straight ahead instead of down would be ideal however would make for very expensive renovation. A more reasonable and quick solution could look like chairs designed for Yoga activities that are on the ground yet free the knees of the strain of kneeling or lotus position. Some look like lawn chairs with no legs but others are cushions or blocks that the sit bones rest on and the weight distribution of the body is shared minimally by the knees and the knees are in neutral flexion not hyperflexion. If the children are very small I would suggest you look into postures that bring you to their level. Even if you stand erect, if you are looking down with your neck bent, the weight of your head will affect negatively the muscles of your back forcing them to do a long duration, low force straining work. If you flex your body at the waist leaning forward, you strain the capsule of the vertebrae of the lumbar spine directly and inflammation and pain will result. Being mindful now, taking precautions, knowing your body mechanics is key. Focus on stretching in extension rather than flexion being that you are in flexion most of the day, requiring the counterforce of extension to give muscles that are overused, relief. Bend at the knees and hips. Keep the lumbar curve and posture where there is even weight front and back and side to side.

In standing, keep the feet underneath hips, hips under shoulders, head over top shoulders and hips, sternum up, chin drawn back.

In sitting, do the same with the lumbar spine supported. Get down on the kids level intellectually and physically. Teach the kids good posture too!

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

November 2016

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DECISION 2016: SELF CARE Dianna Palimere

Indeed, many Americans may still be suffering from PTSD

(a.k.a.— Post Election Stress Disorder).

I imagine that I’m not the first person to say that I have never experienced a presidential election, like the one we’ve lived through this past year. For many, regardless of political affiliation, this was a traumatic election. It may sound dramatic, but I honestly believe that for millions of Americans, it was indeed traumatic. In fact, we know that one in four females and one in six males, have a history of sexual assault or abuse—and those are just the cases which are reported to authorities. We can assume that the numbers are much higher, given that only a fraction of people will ever come forward to report these crimes.

In the months and then weeks leading up to the election, I was contacted by several clients that I haven’t worked with in years.

Despite “graduating” therapy long ago, the presidential election stirred up aspects of their past that no one could have imagined would have suddenly become thrust to the forefront of their minds again. I don’t need to repeat the accusations of assault, confessions of assault, etc. I’m fairly certain that these are words our country won’t soon forget.

I would guess that anyone paying attention to the details of the accounts of the survivors of sexual assault, who shared their stories, would be absolutely horrified and disturbed by them. Moreover, the perpetrator’s “response” to those women, the response of his supporters, and the media’s seemingly lackadaisical coverage of these disclosures as “unsubstantiated” claims was additionally traumatic. Hundreds of thousands of people took to social media, sharing the intimate details of their own stories of sexual abuse, assault and rape. It has been heart wrenching. For millions of Americans, there was trauma, on top of trauma, on top of trauma leading up to Election Day. Indeed, many Americans may still be suffering from PTSD (a.k.a.- Post Election Stress Disorder).

Given the numbers of individuals who have reached out to me for support, I wanted to offer support to the unknown numbers of others out there, who may still be walking around stunned and not know where to turn for help.

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The only path forward is through self care.

Self care plans include a variety of intentional actions and behaviors with the goal of caring for your physical, psychological, emotional, and spiritual wellbeing. Self care is an integral part of the healing process. In writing this, I hope to provide a wide variety of ideas for self care, as every individual is unique, as are their personal needs. My aim here was to offer a basic framework for how to create a self care plan, which then could be tailored to suit your individual needs.

First things first, I would advise you to distance yourself from further trauma. Listening to news stories, reading articles, and following comments on social media can be re-traumatizing. I would advise you to limit any exposure you have to them. Along with the news, I would also recommend limiting books, television or movies with content related to sexual abuse, assault, or trauma.

I highly encourage you to pay attention to the content of what you’re exposing yourself to, and limit the exposure you have to these kinds of triggers.

Key Components of a Self Care Plan: Physical— The physical aspects of a self care plan include proper nutrition, adequate sleep, physical exercise, and general care for one’s physical health. This includes taking all medications, as prescribed. It may also include taking a daily multivitamin and/ or supplements to support your physical health. Make and keep medical appointments, to support your ongoing healthcare.

Physical self care includes being present in your body. Consider a self care regimen that includes a focus on breathing for relaxation, grounding techniques, gentle stretching in the morning and evening; and specific practices, like Yoga, Feldenkrais, Tai Chi, etc.

Psychological— The psychological aspects of a self care plan include paying attention to your mental and emotional health. This includes interrupting critical self-talk and replacing those thoughts with positive self-talk; daily affirmations; selfreflection; journaling thoughts and feelings; reading self-help

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books; attending therapy; finding support groups; finding creative ways to relax; and learning how to ask for help. Consider adding Guided Meditations for anxiety, stress, depression, sleep, etc., to your daily plan. You may also consider aromatherapy, viewing/creating art, and exploring new hobbies.

Free

Spiritual—This means different things to different people, but ultimately, I’m talking about self care for your spirit; however you might define that. This could include spending more time in nature; self reflection; prayer; meditation; finding a spiritual community; finding purpose and meaning; participating in acts of kindness; participating in volunteer work; singing; dancing; and playing. Explore what might feed your soul. Discover what inspires you, what drives you and what fans the flames of passion within you.

vein Screening Thursday, November 10th, 4:00-6:00 PM

Your First Step to Beautiful Legs!

Lifestyle & People—These are very broad categories; however, they include your daily routine, short and long-term goals, friendships, intimate relationships, and family. Foster friendships with people who reciprocate the time and energy you put into the friendship. Limit contact with people who are not supportive; and/or people who leave you feeling tired, depressed, or depleted after your interactions with them. This includes people who seem to “take more than they give” or don’t have very good listening skills. In general, try to spend time with people who are supportive, make you feel good about yourself, etc. Make spending time with these friends/family members a priority.

Be sure to prioritize time for fun, laughter, joy, and leisurely activities with others. If dating or in a relationship, prioritize time for date nights, sexual intimacy, and/or closeness with your partner. Talk with your partner about planning a date night to do something fun. Perhaps try something that is new and exciting for both of you.

Call (302) 690-0933 To schedule your free screening

A solid self-care plan is of the utmost importance, especially at this time. This includes being gentle and kind with yourself throughout this process. If feeling overwhelmed, ask for help lighten your responsibilities. Take or plan to take a vacation. If you have mental health days, use them! Plan something fun. Find something that brings you joy, and take time to soak it all in.

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

She has been working in the field of mental health for the past 15 years, dedicating the past 12 years to specializing in clinical sexuality. She holds a Bachelors degree in Psychology, a Masters degree in Social Work, a Masters degree in Human Sexuality Education, and a PhD in Clinical Human Sexuality. Utilizing a holistic approach to therapy, she incorporates a variety of clinical interventions in her work with individuals, couples, and families. She is devoted to helping people achieve sexual health and healing through her work as a psychotherapist in her private practice in Pike Creek, DE; as well as in her work with local nonprofit organizations. To learn more about her or to schedule an appointment, visit her website: www.SexTherapyInDelaware.com or email her directly at: dr.palimere@sextherapyindelaware.com Join her on Facebook, keywords: Sex Therapy in Delaware. www.livingwellmagazine.net

painless proCedures

302-737-0857

40 Omega Drive, Building G | Newark, DE 19713 www.delawareadvancedveincenter.com November 2016

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Know Your Options!

—Susan D. Lloyd, MSN, RN, President and CEO of Delaware Hospice

Every November, we celebrate National Hospice and Palliative Care Month. During the month, Delaware Hospice strives to raise awareness on how profoundly hospice and palliative care improves the quality of life for those facing a serious illness. Know Your Options! Is the theme for November’s National Hospice and Palliative Care Month 2016.

Throughout November, Delaware Hospice will be working to help build awareness and let people know the impact hospice and palliative care can make on their lives. The benefits that hospice and palliative care provides to a patient and family are improved quality of life as well as medical cost savings.

In a living room, Jerry meets his great- granddaughter for the first time. Later he joins the family for a meal. Moments like these may seem ordinary to most. Would it be surprising to know Jerry is receiving hospice services from Delaware Hospice?

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Many people think that being on hospice means just lying in a bed. Jerry is a patient who proves that this is not the case. Many of his final moments were anything but ordinary, and they would not have been possible without the help of hospice.

Jerry’s experience is not unique. The mission of hospice is to provide specialized care for end-of-life patients and their families. More simply, hospice care supports living one’s life to the fullest with dignity regardless of how much time remains.

Every year more than 1.58 million people living with a life limiting illness receive care from hospice and palliative care providers in the U.S. These services offer more than traditional medicine, not only providing medical support, expert care for relief from symptoms, and expert pain management, but also emotional support. Spiritual care is also offered according to a patient’s and family’s needs and preferences.

Delaware Hospice’s interdisciplinary team includes a medical director, registered nurses, certified nursing assistants, social workers, chaplains, adult and child bereavement counselors, and volunteers. The team works under the direction of the patient’s own physician. One little known benefit of care is the positive impact on the family. This type of care supports the family through help with the activities of daily living, delivery of

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supplies, and education on medications about the illness, and what to expect in the days and months ahead.

Delaware Hospice also has many volunteers that provide extra support to the patient and their family offering companionship, help with errands, and breaks for the family caregiver and more.

Many people only consider hospice care in the final days of life but hospice is ideally suited to care for patients and family caregivers earlier in their illness. A message that National Hospice Month hopes to deliver. In fact, hospice is most effective for patients and their families when families can take full advantage of the range of services hospice provides. Hospice is fully covered by Medicare, Medicaid, and most private insurance plans.

Delaware Palliative brings a similar interdisciplinary team approach, as hospice care does, earlier in the course of a serious illness. It can be provided along with curative treatments still being received from a doctor. The goal is to ease treatment and illness symptoms while improving quality of life.

Both hospice and palliative care are delivered in the home, or anywhere the patient is residing, including nursing and assisted living facilities. A recent Gallup poll indicated that 9 out of 10 adults prefer to be in their own homes at the end of life, one of the very reasons hospice and palliative care improves quality of life. It is not surprising that both hospice and palliative care have been shown to lower health care costs. While the clinical benefits of early palliative care are well known, new research in the Journal of Clinical Oncology also indicates the program can reduce both lengths of stay at a hospital and medical costs. A study by Duke University shows hospice care in America saves healthcare dollars and brings quality care to patients and their families.

Hospice and palliative care also improve patient satisfaction and outcomes such as pain, depression, and other symptoms. Some data suggests that palliative and hospice care, compared with traditional care, prolongs life.

Hospice and palliative care are available to people of all ages with any serious or life limiting illness.

If you or a loved one is facing a serious illness, Delaware Hospice and Delaware Palliative can help you decide which service is best to meet your needs. Living with a serious illness can impact every part of your life as you cope with not only the physical changes, but also the emotional and spiritual effects. If you or a loved one is facing a serious illness, we can help. We offer a vast range of expert guidance, care, and support. Every day, we help people facing serious illness live with comfort and dignity. Our care is focused on improving quality of life. By helping patients manage their illness, we help them regain days that are more fully lived. Together, we’ll develop a plan of care appropriate for you and your family.

For more information about Delaware Hospice’s programs and services, upcoming events, or employment opportunities, call 800-838-9800 or visit our website, www.delawarehospice.org.

By helping patients get the care they need, hospice and palliative care helps avoid unnecessary tests, emergency department visits, and hospital stays. In fact, Delaware Hospice is a recognized leader in Delaware for their success in lowering hospital readmissions.

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Susan D. Lloyd, MSN, RN, President and CEO of Delaware Hospice For over two decades, Susan Lloyd has provided national and regional leadership and support within the hospice community. As President and CEO of Delaware Hospice, she has upheld the organization’s mission and expanded its services, including establishing the Delaware Hospice Center, which offers patients 24-hour specialized care in an alternative setting to a hospital facility.

Lloyd also serves on the National Hospice and Palliative Care Organization’s Board of Directors as the Northeast Geographic Area Director, is a member of the NHPCO Hospice Action Network, and is actively involved on the organization’s public policy committee. In this role, she serves as an advocate to ensure that all Americans have access to high-quality care at the end-oflife. She has served as President of the Delaware Association of Home and Community Care and Delaware HIV Consortium and is the co-founder of the Delaware End-of-Life Coalition. Lloyd secured her undergraduate Nursing Degree from Bloomsburg University, holds her Master’s Degree in Nursing from Villanova University and holds her Certification in Hospice Administration.

November 2016

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THE VOICE

Suzanne Eder

I was talking with a friend recently about the inner voice. Not the still, small voice of wisdom that leads us lovingly along the path of fulfillment, but the harsh, withering voice that convinces us we’re not even worthy of being on the path.

The voice that insists we simply don’t have what it takes to create the successful, fulfilling lives we long to live.

I often refer to that voice as the inner judge. My friend is more direct: she calls it the abuser. I have to admit, that word makes me uncomfortable. It’s just so…dramatic. And yet, I also have to admit that there have been many times when my own inner judge has been, truly and shockingly, abusive.

To be honest, I’ve committed a lot of energy and focus to learning how to respond to that voice, given how prominently and stubbornly it seems to have taken root in my psyche. I’ve also supported countless clients who have tangled with their own inner abuser and have come out beaten and bruised.

And confused. The abuser’s voice is almost ridiculously persuasive. It masquerades as the voice of reason, steeped as it is in the “reality” of our flaws and shortcomings. But the thing we must know about that voice is this: it doesn’t arise from reason at all. It arises from fear. And taking direction from fear is the surest route to a small, hollow and unhappy life.

Yet making our fear wrong is the surest route to perpetual inner conflict, just as acting in retaliation to someone who has hurt 36

us is the surest route to perpetual outer conflict. Playing the fear game always assures more of the same. That’s why the great spiritual masters teach forgiveness, which is an expression of love so great that all judgment – even judgment of our abusers – is dissolved and only love remains. We’re lifted to a whole new level of consciousness and a whole new experience of life.

I aspire fervently to that kind of life. Yet I’ve learned – humbly and sometimes painfully - that I can’t pretend to be more evolved than I am in this moment and that, paradoxically, as I suspend judgment of myself as “not evolved enough,” I free myself to evolve further.

Right now, I’m not yet able to express unconditional love toward my inner abuser. Believe me, I’ve tried. But truth be told, I’m sick and tired of her. I want her gone.

So how can I respond to that abusive voice in a loving, sane and effective way, given where I currently am? In the absence of being able to instantly dissolve the voice with love, what can I do?

In the conversation with my friend about the inner abuser I observed that, if we were living with another person who was abusing us, our first obligation to ourselves would be to get out of the house. It wouldn’t be sane or healthy to attempt to reason – or argue - with someone so clearly disconnected from the sanctity of life.

I’ve learned that the same is true for the inner abuser: it isn’t sane to try reasoning or arguing with it. Please don’t do it. It will only keep you stuck. Very stuck. Because the very act of engaging with

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it arises from a false belief that the voice has a valid perspective which can be debated.

Engagement with the Voice = Validation of the Voice And validation of the Voice means you’ll keep paying attention to it, and paying attention to it entangles you in its web of lies.

You’ve got to stop.

You’ve got to get out of the house.

Obviously I’m not talking about getting out of your physical house. After all, as they say, wherever you go…there you are. With your inner abuser along for the ride, hissing its sour nothings in your ear and doing its best to stop you from being You. Getting out of this metaphorical house means making a clear, firm choice to completely disengage from the voice.

It means saying No. NO. NO! No, you will not speak to yourself that way. No, you will not listen to lies. No, you will not abandon your heartfelt desires. NO!!

This NO is a complete denial of the validity of the voice. It is a YES to your worthiness. It is a YES to exploration and movement.

It is a YES to your right to learn, grow, create and evolve under the wise direction of your heart of hearts.

It is a YES to the very pulse of Life.

And in order for this NO to be a YES to Life, there is a small yet vital element that must be included: you need to keep your heart open as you say it. That’s the crucial element that evolves you toward an experience of unconditional love.

You’ve probably heard me talk before about what I call the “openhearted No,” which we can learn to say to others when we’re not genuinely willing to say Yes to their requests or demands. The No is an act of self-honoring; the open heart is an act of openness to Life and to mutually respectful connections with others.

The same is true of the inner open-hearted No: the No is an act of self-honoring; the open heart is an act of openness to Life and to a mutually respectful connection with your true Self.

so effectively as the voice of reason? It’s because you’re probably listening to the words and not paying attention to the underlying Consciousness – fear or love – from which the words arise.

Here is a simple yet common example that may resonate with you. Let’s say you are daring to step forward into your dreams. You are – almost by definition – stepping into the unknown. You’ve never done or experienced or created whatever you now want to do or experience or create.

And so in moments of uncertainty you might say to yourself, “You don’t know what the heck you’re doing!” On the surface, that statement – those words – are true. But when they’re spoken by the inner abuser, the hidden message beneath the words is something along the lines of, “You’re an idiot. You don’t have the talent or skill or experience to pull this off. There is no way you can succeed at this. Quit now before you embarrass yourself or lose everything.”

When the words are spoken from a consciousness of love rather than fear, the message beneath the words is something like this: “Wow, this is really an adventure! You are so courageous to follow your dreams. We’ll figure it out as we go along. I’m with you every step of the way.”

So how do you know whether your “You don’t know what the heck you’re doing!” arises from fear or from love? You can tell by the way you feel. When your inner abuser is speaking, you feel badly about yourself. When your inner heart is speaking, you feel good about yourself.

It really is that simple. But because so many of us have been conditioned to doubt and judge ourselves, the abusive voice has been with us a long time. It feels familiar. And because it feels familiar, we assume it must be true.

Please do not confuse familiarity with validity. Feel your feelings and let them reveal the true source of whatever voice has got your attention. And if your inner abuser is reading from a script written by fear and judgment, you know what to do.

Just say NO. And move on with an open heart.

And so saying NO to your abusive voice is fundamentally a loving act , but it must be firm. Very firm. In a sense, saying NO to the abusive voice is denying its very existence in your reality. That voice has nothing to do with who you really are.

See if you can feel that in your bones. The abusive inner voice has nothing to do with who you really are. It warrants neither your resignation nor your rage, which are reactions to something “real.”

It isn’t real unless you engage with it. It isn’t true. It isn’t valid.

It has nothing to do with who you really are.

So why might you still be influenced by it? How can it masquerade www.livingwellmagazine.net

Suzanne Eder is an award-winning writer, teacher and transformational life coach. She started her professional career as a CPA and enjoyed a highly successful corporate career in both Finance and Human Resources. She is a graduate of the Barbara Brennan School of Healing’s intensive four-year program in mind-body-spirit healing, and was also a fitness instructor for 16 years. She founded Solid Ground Transformational Life Coaching in 2003 to help others awaken to their magnificence and create lives that light them up. Her first book, 10 Ways To Find Peace Rather Than Panic (When The World Has Gone A Little Crazy), earned a full 5-star rating on Amazon. Through her writing, retreats, classes and private mentoring she offers inspired and practical counsel in all areas related to personal growth and transformation. Suzanne can be reached at see@mysolidground.com or 302-888-2138.

November 2016

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RECIPES FROM Moroccan Potato Stew with Saffron Biscuits

Smashed, Mashed, Boiled, and Baked and Fried Too!

By Raghavan Iyer Workman Publishing, New York Cover and book design: Lisa Hollander Cover and Interior photography: Matthew Benson Food Styling: Nora Singley Prop styling: Sara Abatan A collection of “Everything Potatoes” from around the world .Filled with fantastic dishes perfect for the holidays, family gatherings, or just the right comfort foods for any night of the week!

In Morocco, stews slow-cooked in tagines—rich with root vegetables, spices, meats, and legumes—are served alongside plates of pearl-like couscous and dollops of fiery harissa.

This version incorporates both regular and sweet potatoes, punctuated with assertive spices. But what makes the presentation sing is the dollop of saffron biscuit batter atop each portion that puffs and bakes with a sunny glow. Not native, but you won’t complain! Serves 6 1 pound Yukon Gold potatoes

2 tablespoons canola oil 1 cup finely chopped yellow or white onion 4 medium-size cloves garlic, finely chopped

4. Stir the spice blend into the onion and garlic. The heat of the pan’s contents is just right to cook the spices without burning them, barely 15 seconds. Quickly pour in the tomatoes, water, and chickpeas. Drain the potatoes and add them to the mélange. Bring the stew to a boil. Lower the heat to medium-low, cover the pan, and simmer, stirring occasionally, until the potatoes are tender when pierced with a fork or knife and the stew is slightly thick, about 25 minutes.

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1 teaspoon cayenne pepper 1 teaspoon coarse sea or kosher salt ¼ teaspoon ground turmeric 2 cups canned diced tomatoes (including any juices) 2 cups water 2 cans (15 ounces each) chickpeas (garbanzo beans), drained and rinsed

Saffron Biscuits (optional; recipe follows) 1/2 cup finely chopped fresh cilantro leaves and tender stems

About 4 tablespoons (½ stick) salted butter, melted, for brushing the biscuits

1 teaspoon cumin seeds

3. Meanwhile, grind the coriander, cumin, and cinnamon in a spice grinder (or a clean coffee grinder) to the consistency of finely ground black pepper. Tap the spices into a small bowl and stir in the sweet and smoked paprikas, cayenne, salt, and turmeric to create a potent and highly aromatic blend.

1 teaspoon smoked paprika

1/2 cup thinly sliced scallions (green tops and white bulbs)

2 tablespoons coriander seeds

2. Heat the oil in a Dutch oven over medium-high heat. Once the oil appears to shimmer, add the onion and garlic and stir-fry until they are light brown around the edges, about 5 minutes.

1 teaspoon sweet paprika

1 pound fresh baby spinach leaves, thoroughly rinsed and dried

8 ounces sweet potatoes

1. Peel all the potatoes and give them a good rinse under cold running water. Cut them into 1-inch cubes and pile them into a medium-size bowl. Cover them with cold water to prevent them from oxidizing and turning gray.

1 stick (3 inches) cinnamon, broken into smaller pieces

If you are making biscuits to top the stew, now is the time to prepare them.

5. As the stew simmers, position a rack in the center of the oven and preheat the oven to 475°F. 6. Once the potatoes are tender, add the spinach and cover the pan again. The steam will wilt the leaves in 3 to 5 minutes.

Add the cilantro and scallions and give it all a good stir. You can serve the soup as is or continue on to Step 7 if serving it topped with biscuits.

7. Leave the stew in the Dutch oven or ladle it into a baking dish. If you transfer it to a baking dish, place the dish on a cookie sheet to catch any spills when the stew is in the oven.

8. Cover the top of the stew with the prepared unbaked biscuits. Brush the tops of the biscuits with melted butter.

Place the lidless Dutch oven or baking dish in the oven and bake until the biscuits are sunny brown with an orange-yellow hue and slightly crusty, about 25 minutes.

9. Serve the stew hot from the oven.

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(Image and recipe for saffron biscuits on next page).

November 2016

Africa MOROCCAN POTATO STEW WITH SAFFRON BISCUITS

Saffron Biscuits

Although you can serve the potato stew without the biscuit topping, why would you? These are so easy to prepare and are the crown on this queen of stews. akes 6 or 7 biscuits 1/2 cup heavy (whipping) cream 1/2 teaspoon saffron threads 2 cups cake flour 2 teaspoons baking powder 1/2 teaspoon coarse sea or kosher salt 4 tablespoons (½ stick) salted butter, cut into slices and chilled 1 cup buttermilk

Unbleached all-purpose flour, for dusting 1. Warm the heavy cream in a small saucepan over medium heat or in a microwave-safe bowl. (No need to bring it to a boil.) Stir in the saffron threads.

The warmth of the cream will allow the threads to unleash their beautiful aroma and sunny orange-yellow disposition. Transfer this to the freezer to chill it quickly.

2. Combine the flour, baking powder, and salt in a medium-size bowl. Add the chilled butter and cut it in, using a pastry cutter or a fork, until you end up with pea-size pellets. Pour in the www.livingwellmagazine.net

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buttermilk and chilled saffron cream and stir them in with a wooden spoon.

The batter will be quite wet.

3. Cover a cookie sheet with wax paper or parchment paper. Dump some allpurpose flour into a medium-size bowl.

Flour your hands. Scoop out about a ¹⁄³cup portion of the batter into the bowl of flour. Gently roll it around to coat it completely with flour. Shape it into a biscuit with your floured hands and place it on the prepared cookie sheet.

Repeat until all the biscuits are formed (you should have 6 or 7). Refrigerate while you wait for the stew to be ready for its biscuit topping.

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The World ULTIMATE MASHED POTATOES

(Recipe on next page).

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Ultimate Mashed Potatoes The secret of perfect mashed potatoes lies in the right floury potato (the russet), a potato ricer, and of course indulgent fats like cream and butter. Singlehandedly the most comforting of foods (no wonder it was touted as an effective cure for hangovers), this cloud-soft fluff is the perfect bed for any and all kinds of herbs, spices, sauces, meats, and even vegetables. Serves 6

For Serving: MASHED POTATOES AROUND THE WORLD

2 pounds russet potatoes

The cloud-soft texture of mashed russets is the perfect bed for a world of flavors. You may want to try any or all of these

1/2 cup heavy (whipping) cream

combinations.

4 ounces cream cheese, cut into chunks

Swirl 2 tablespoons finely chopped fresh rosemary and 2 tablespoons finely chopped fresh mint leaves into the justheated cream.

4 tablespoons (1/2 stick) salted butter 1 1/2 teaspoons coarse sea or kosher salt 1 1/2 teaspoons coarsely cracked black peppercorns 1/2 cup finely chopped fresh chives 1. Peel the potatoes and give them a good rinse under running water. Cut them into quarters, place them in a medium-size pan, and cover them with cold water. Bring to a boil over medium-high heat. Lower the heat, cover the pan, and gently boil the potatoes until they fall apart quite easily when pierced with a fork, 20 to 25 minutes.

2. While the potatoes cook, pour the cream into a small saucepan and add the cream cheese, butter, salt, and peppercorns. Simmer over medium heat, uncovered whisking occasionally, until the cream bubbles, the cheese softens and becomes smooth, and the butter melts, 5 to 8 minutes. Keep the cream warm over very low heat until the potatoes are done.

3. Drain the potatoes in a colander and give it a gentle shake to remove excess water. Return the potatoes to the pan. Dry them out over low heat until the surface appears dry, stirring occasionally so they don’t stick to the bottom of the pan.

4. Working in batches, if necessary, transfer the potatoes to a ricer and press them through into a serving bowl. (If you don’t have a ricer, use a potato masher and fluff them very thoroughly with a fork when completely mashed.) Pour the pepper-speckled cream over the potatoes and sprinkle with the chives. Fold together with a spatula just until the liquid is incorporated.

Don’t overmix it.

Add ½ cup finely chopped fresh basil leaves just before you fold the liquid into the potatoes.

As you boil the potatoes, add 3 or 4 large cloves garlic and a small onion, coarsely chopped. Rice them all together for an earthy base.

For Serving: Toast 3 or 4 dried red chiles (such as chile de arbol; stems discarded and seeds left intact) and a tablespoon of coriander seeds in a tablespoon of oil in a small skillet over medium-high heat. Once the chiles blacken slightly and the coriander seeds are reddish brown, 2 to 3 minutes, transfer them, oil and all, to a mortar and pound the mix to an intoxicating but simple blend. Fold this into the cream as it simmers instead of the peppercorns.

Toast a jalapeño or two over an open flame, holding them with tongs and turning them around to blister the skin on all sides. Discard the stems and add the chiles to the potatoes as they boil. Do not discard the seeds from the jalapeños; mashed potatoes are an excellent medium for modulating the heat of the capsaicin in the chiles. Rice the potatoes and chiles together for a pleasant green color and some smoky heat.

5. Serve hot. A guaranteed crowd pleaser!

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November 2016

41

South American LLAPINGACHOS ECUADORIAN FILLED POTATO CAKES WITH PEANUT SAUCE

(Recipe on next page).

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www.livingwellmagazine.net

November 2016

Llapingachos Ecuadorian Filled Potato Cakes with Peanut Sauce This Ecuadorian classic is an adaptation of a family recipe that came to me via Jaime Sierra, a sous chef who trained under me at a restaurant I consulted at briefly years back. It showcases potatoes in their simple form. This recipe is nothing short of a showstopper. Even though the name is difficult to pronounce, these potato cakes are easy in their execution.

They house salty Cotija cheese and smoky paprika—definitely a lively filling. And a mellow peanut sauce, dairy-rich and pungent with onion, is perfect to cloak each bite of this wellbalanced starter to any meal. Makes 12 cakes

1. To make the shells, peel the potatoes and give them a good rinse under cold running water. Cut them into large chunks.

Place them in a medium-size saucepan and cover them with cold water. Bring to a boil over medium-high heat. Partially cover the pan, lower the heat to medium-low, and simmer briskly until the chunks are tender when pierced with a fork or knife, 12 to 15 minutes.

2. Lay out a large sheet of wax paper or parchment paper on the counter. Drain the potatoes in a colander and return them to the pan. Set it over medium-low heat and stir the potatoes once or twice to dry them out, about 1 minute. Working in batches if necessary, transfer the chunks to a ricer and press them directly into a medium-size bowl. Sprinkle on the potato starch and salt and stir them in while the potatoes are still warm, until the dough is satin smooth. Once the dough is cool enough to handle, divide it into 12 equal portions and set them on the wax paper.

3. To make the filling, lay out a smaller sheet of wax paper or parchment paper on the counter. Combine the cheese, cilantro, scallions, and paprika in a small bowl. Divide this into 12 equal portions as well and set them on the small sheet of wax paper.

For the Shells 1 1/2 pounds russet potatoes 3 tablespoons potato starch

4. One at a time, shape each portion of dough into a disk about 3 inches in diameter. Place a portion of the filling in the center and fold over the dough to cover it. Reshape each halfmoon into a cake roughly 2½ inches in diameter and ½ inch thick. Return each to the wax paper while you finish flattening, filling, and shaping the remaining cakes.

1 teaspoon coarse sea or kosher salt For the Filling 2 ounces Cotija cheese, crumbled 2 tablespoons finely chopped fresh cilantro leaves and tender stems 2 tablespoons thinly sliced scallions (green tops and white bulbs) 1/2 teaspoon smoked paprika For the Sauce

5. To make the sauce, bring the milk and onion to a boil, uncovered, in a small saucepan over medium heat. Lower the heat to medium-low and simmer the milk, uncovered, stirring occasionally, to allow it to absorb some of the onion flavor, about 5 minutes. Fish out and discard the onion pieces (a slotted spoon works well). Whisk in the peanut butter and salt and continue to simmer the sauce, stirring occasionally, until it thickens, about 2 minutes. Cover the pan, remove from the heat, and keep the sauce warm while you pan-fry the cakes.

6. Set a wire rack over a cookie sheet and place it in the center of the oven. Preheat the oven to 200°F.

1 cup whole milk 1 small yellow onion, cut into ½-inch pieces 1/4 cup chunky or smooth natural peanut butter 1/4 teaspoon coarse sea or kosher salt Canola oil, for pan-frying

7. Heat 2 tablespoons of oil in a medium-size nonstick or castiron skillet over medium heat. Once the oil appears to shimmer, place 6 of the cakes in the pan. Fry them until reddish brown and crispy on the underside, 3 to 5 minutes. Flip them over and fry on the other side, 3 to 5 minutes more. Transfer the cakes to the rack in the oven to keep warm as you finish pan-frying the remaining cakes. Add more oil to the pan as necessary.

8. Serve the cakes warm, drizzled with the peanut sauce and topped with avocado. Pass around any extra peanut sauce for those wanting a bit more of that nutty goodness.

For the Topping 1 large ripe Hass avocado, cut into ¼-inch cubes

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November 2016

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November 2016

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