Living Well Magazine's 10th Annual Holiday Gift Guide

NOVEMBER 2014

LIVING WELL 2014

Holiday Gift Gui d

™ e MAGAZINE

Give Your Skin That Holiday Sparkle!

5 WAYS YOU

CAN PUT THE THANKS BACK INTO THANKSGIVING

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

JULIE BENZ, Best Know For Her Role In The Showtime Series, DEXTER SHARES HER HOLIDAY RECIPE FAVORITES

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I know that I mentioned this before but November always makes me think of my dad who passed away in 2008, unfortunately he died before his beloved team, the Philadelphia Philly’s won the World Series.

However, he would not have been happy with the team for the years to follow. Anyway let me get back to why November makes me think of my dad even more than I already do. Beginning around the end of October my dad would begin to get excited about Thanksgiving dinner and turkey. His entire conversation up until finally sitting down for the meal was always about “turkey”, along with endless apologies because I am a vegetarian; a vegetarian that is and was always happy about my family’s enthusiasm for Thanksgiving dinner. After being a vegetarian for more than thirty years, I am completely well-adjusted and laugh about my Thanksgiving meal too, Tofurky® or some sort of make believe turkey. Which by the way doesn’t taste anything like turkey because if it did I wouldn’t eat it, it just looks a bit fancier then my average vegetarian choice.

This month’s issue is focused on the holiday gift giving season. We have been working on the 2014 Gift Guide for over seven months searching enthusiastically to bring you what we think are some of the best gift ideas for everyone on your list. Most of the items in the gift guide earned the LWM Tried & True award. This means that most been chosen by our staff; they have been used, reviewed, and or tested earning Advertising Inquiries: have them this distinguished award. The Gift Guide has included a countless variety of gifts with prices ranging from ten dollars to thousands of dollars accommodating everyone’s Brian Strauss -Publisher budget. Each item has either a brief description or a website for more information and/ Sales@livingwellmagazine.net or a location where it can be purchased. We recommend that you try to locate the item first locally, to support local commerce. It won’t take long to figure out that many of 302-355-0929 our “food and alcohol” favorites are unavoidably not the healthiest choices, but that’s because as we have said in the past our philosophy is based on moderation and selfcontrol, lol, because “Man cannot live on diet soda and lettuce alone”. Obviously if you Lita Latham - Account have a medical condition that prevents you from indulging in anything other then what Executive your recommended diet allows we are not trying to dissuade anyone from doing so. In Lita@livingwellmagazine.net my world, an occasional indulgence is a must.This is what keeps me motivated to eat healthy the rest of the time. Our redemption comes from actor, Julie Benz, best known 302-750-0898 for her role in Dexter, who has contributed some of her favorite “healthy” holiday recipes.

Spiked Apple Cider and a Crimson Crush, both low calorie alcoholic beverages, a yummy roasted carrots & parsnips side dish, and a delicious turkey chili, the perfect solution to Looking To Start Your Own leftover turkey.

Next month we will include some stocking stuffers, wine and spirits for holiday Business? celebrations and some last minute gift giving ideas. In the January issue, we’ll help you get You could be a LIVING.WELL back on track and recover from the holidays!

For the complete list of our 2014, Gift Guide picks check us out on Issuu and Pinterest: MAGAZINE ASSOCIATE www.pinterest.com/livingwellmag/ PUBLISHER Editors / Publishers (Look for the 2014 Gift Guide Board) Living Well Magazine is Diane and Brian www.issuu.com/livingwellmagazine Strauss expanding into all areas of Associate Editor: Enjoy! Brian & Diane Strauss the country.

Michael Strauss puppy love™ Creator Business Opportunities are Sean Strauss available: Executive Assistant sales@livingwellmagazine.net Nick E. Daum Resident Artist and Creator of the Valentino caricature.

Liam McWilliams Design and Graphics Diane Strauss

www.livingwellmagazine.net LIVING.WELL MAGAZINE© is a monthly publication distributed regionally. All articles and advertisements are accepted in good faith. Living Well Magazine assumes no responsibility or liability for any claims, conditions, products, services, errors, and/or opinions expressed through articles and advertisements appearing in this publication. Please check with your primary health care provider before making any changes.

Living Well Magazine welcomes your comments and suggestions.

No part of LIVING WELL MAGAZINE™ may be reproduced in any form without permission and written consent. Copyright, All rights reserved. 2014 Various Trademarks Used By Permission Of Their Respective Owners

VOLUME 9 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

puppy love™ A Millie, Sean and Calvin selfie.

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November 2014

Cover: by dcstrauss 3

Join us on

inside

Right Here, Right Now 38

by Suzanne Eder

The Real Legacy You’ve Left Your Children: III

by Karen Jessee

www.facebook.com/ LWMLIVINGWELLMAGAZINE

for facebook fan giveaways and updates!

42

LOOK FOR SPECIAL FACEBOOK GIVEAWAYS THROUGHOUT THE HOLIDAY SEASON!

8

Want Better Health?

Try Asking Your Dog!

by Dr. Scott Rosenthal

6

When You Feel Like Giving Up

by Joe White

41

40

The LWM Staff for the 2014 Holiday Gift Guide: Staff Top Picks: Home Tech Addicted Good Times:Kids,Family, For Him Living For Her Gifts for Good Taste

12 14 16 18 22 24 28

Balancing Act

by Danny Singles, PT, DPT, MA

34

Give Your Skin That Holiday Sparkle!

by Erica Reed

32

Acupuncture for Women

by Dr. Kelly Brown

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LIVIN G. TRIED &

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TRUE™ AWARD

AGAZIN ™ E

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

LL M

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A self-taught cook, Benz is the go-to cooking guru in and out of Hollywood. Just wrapping the buzzed about second season of SyFy’s Defiance (and most known for her role as Dexter’s wife on Dexter), Benz will star in the upcoming thriller, Havenhurst set to premiere in 2015 as a troubled woman who takes residence in a gothic building and must confront a terrifying evil.

WE

Ask The Vet Dr. Rose Dileva

Julie Benz

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.

28 Th e Art of Eati

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Where’s Valentino?

ng 4

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November 2014

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November 2014

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WANT BETTER HEALTH? Try asking your DOG!

If you’re striving for better health and less stress, look to your DOG for answers! Is a trimmer build desired? Want to know what you should and should not eat… yes, the DOG again! Now, your dog may not be all that smart. But, much can be learned from the choices we make for our pets and from their behavior and reactions to the world around them.

The last party I attended contained a mountain of left-over cake.

Its sweet smell and fluffy white flour decadence—topped in a rainbow of artificial colors—still makes my mouth water. Imagine yourself in a similar situation. What would happen if you told the host that she should give the extra cake to Rufus, the family dog? I know what you are thinking and what she would say, “You can’t give a dog cake—it’s BAD for him!”

Another example: Is it acceptable if your dog, Bubba, spends his entire day sedentary, lying around? Month after month, you notice how Bubba is gaining weight while his expanding chest appears more and more barrel-like. His movements slow and stiffen. The only interruption to Bubba’s inactivity is an occasional trip into the back yard to attempt a strained bowel movement.

He doesn’t even greet you anymore at the door when you arrive home! It doesn’t take an opposable thumb or obedience training to be smart enough to realize, “This dog needs to go for regular walks!”

DOGGY LESSON #1 Before you devour what’s in your feed bowl, ask “would I give this to my dog?” If the answer is “NO,” then avoid it for yourself or at least chow it down infrequently (perhaps only on full moons)!

DOGGY LESSON #2 If your dog is overweight, chances are you are not exercising enough! Buy a warm jacket and dry shoes and take both of you for regular walks.

DOGGY LESSON #3 Sorry to have to quote a bumper sticker, but it really says it best: “Wag More, Bark Less!”

I am NOT suggesting adopting your dog’s method of greeting other canines when you meet someone! But, I do suggest learning from the decisions you make for your furry companions and from how they react to life. Your best teacher may not be the guru sitting high on a mountain, an expert on TV, or anyone wearing a white lab coat. He may be waiting for you at home desperate to celebrate your return!

I have had dogs my entire life. Their ability to be positive, hopeful and happy always impressed me. No grudges, dwelling in the past, or getting caught up in the story! They exist in the moment.

I used to describe my old labrador, Bruno, as having “happydog syndrome”—a condition I wish was contagious! Few moments existed where his tail could not find some reason to wag. Bruno, by example, provided many lessons for enhancing my emotional state and mitigating the damaging effects of stress.

By now, you may have guessed where this article’s scent trail is leading. Please sniff around and consider applying the below lessons our dogs teach us to improve your own level of health and emotional well-being.

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

November 2014

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Recipes

Julie Benz A self-taught cook, Benz is the go-to cooking guru in and out of Hollywood. Just wrapping the buzzed about second season of SyFy’s Defiance (and most known for her role as Dexter’s wife on Dexter), Benz will star in the upcoming thriller, Havenhurst set to premiere in 2015 as a troubled woman who takes residence in a gothic building and must confront a terrifying evil.

at for dish. e r g A ide s y a holid

Tired of turkey sandwiches.

2 ¼ pd Medium parsnips trimmed peeled and cut into sticks

Turkey Pumpkin Chili

1 ½ pd Medium carrots trimmed peeled and cut into sticks

1 small yellow onion

¼ cup Extra virgin olive oil

1 green bell pepper chopped 2 tbs White wine vinegar mixed with a pinch of sugar 2 garlic cloves chopped 2 jalapenos chopped

1 tbs Minced rosemary

1 pd ground all white meat turkey

Salt and pepper to taste.

1 14.5 oz can diced tomatoes with liquid 1 15 oz pumpkin puree 1 c water 1 tbs chili powder 1 tsp cumin 1 15 oz rinsed/drained kidney beans Directions: Heat oil in large pot over med high heat. Add onion, bell pepper, jalapeño & garlic. Cook approx 5 min.

Add turkey and cook until browned. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil and then reduce the heat to med low and add beans. Cover and simmer for 30 min.

8

Roasted Carrots & Parsnips

www.livingwellmagazine.net

November 2014

Spiked Apple Cider

Julie Benz’s Cocktail Concoctions great for Thanksgiving & Holiday Parties

1.5 oz. Crown Royal 2 oz. Apple Cider 1tsp Agave Âź tsp Angostura Bitters 1 Cinnamon Stick Total Calories: 130

Crimson Crush 2 oz. Makers Mark 1 tsp Agave 1 oz. Fresh Cranberries 1 Cinnamon Stick Splash of Cranberry Juice Splash of Soda Water Muddle cranberries and mix in all ingredients Total Calories: 102

www.livingwellmagazine.net

November 2014

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Home Office Pets Children Elders Karen Carlson

302-777-3964

V

ALENTINO!

Caricature created by: Liam McWilliams

Enter: Where’s Valentino Contest Find Answers Here

W

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

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

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

October was one of Valentino’s favorite months, with the cooler days and bright sunshine Valentino loved to catch some rays and chase anything in his backyard. He also loved Halloween! Lots of kids, extra goodies, more people to bark at. But Valentino always kept an eye out for snakes. If you had a hard time finding Valentino in October, grab that issue and turn to page eleven and look at the ad for the Delaware Musuem of Natural History.

WE DON’T WANT YOU TO MISS ANYTHING. Just $24.00 for a whole year of LWM.

Call us or email us today: 302-355-0929 sales@livingwellmagazine.net

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November 2014

Q:

I have a 13 year old Siamese cat, Kendra. She has started to have accidents in the house this past month. Some days she seems OK, other days she seems to be uncomfortable. What could this be?

Once the behavioral and environmental influences are taken care of and your cat is still eliminating outside the litter box, I would investigate for medical problems. In these cases it is necessary to bring your pet to the veterinarian to get a good physical examination.

Urinating outside the litter box in a senior cat could have Most likely, blood work and radiographs will be taken to evaluate many causes, some which are easy to manage, others that can internal organ systems. Some questions the veterinarian may ask be more serious. It is necessary to determine if this is a medical, you include the frequency and amount of urine produced. Is she in environmental or a behavioral problem. The first thing I would the litter box more frequently? Is she urinating each time she goes in investigate is if there are enough litter boxes. The general rule of the litter box? What is her water consumption like? Is it decreased or thumb is to have one more litter box than the number of cats that increased? Is she vomiting? The history is very important to helping you have. In other words, if you have two cats, you should have three your veterinarian come up with a diagnosis. Some owners are able litter boxes. If you have three cats, you should have four litter boxes, to notice a pink or red tint to the urine (especially if they urinate on and so forth. Additionally, are the litter boxes cleaned every day? a light rug or on the floor). It is possible that your cat has a urinary Some cats become particular as they age and only want to urinate tract infection. In such a case, the veterinarian may want to get a or defecate in a clean litter box. Some cats will not urinate in a litter urine sample, culture it, and perform a full urinalysis. If it is a urinary box that has stool in it. In my opinion, litter boxes should be clean tract infection she will probably be given a course of antibiotics. at least once a day, more often in multi-cat households. Another common mistake made by some cat owners is not to fill the litter In older cats the incidence of bladder stones (uroliths) and bladder box with enough litter. It is best to make sure you keep two to three cancer is higher than at other times in their life. Radiographs inches of litter in the box at all times. Less than that will cause a and/ or an abdominal ultrasound can determine if either of those build- up of excrement and a build-up of odor. Cats, just like us, do is suspected. Additionally, cats with early kidney problems can sometimes urinate outside the litter box. This information can be not appreciate a smelly place to do their business. checked by a urinalysis and blood work. I would advise you to take Cats come in all shapes and sizes. Litter boxes come in all shapes your senior cat to the veterinarian to be checked. A good geriatric and sizes too. It is important to make sure that your cat has litter profile is a good place to start. boxes that fit their body size. Obviously, a litter box that is too small will increase the chances of urinating or defecation outside the litter Dr. Rose DiLeva is a 1987 graduate of the University of Pennsylvania’s school of Veterinary Medicine. She practices alternative and box. Your cat may feel confined or cramped. Many cats want a quiet, conventional veterinary medicine. Dr. DiLeva is a certified veterinary out of the way place, to do their elimination. Place your litter boxes acupuncturist and a certified veterinary chiropractitioner. She can in a location with minimal foot traffic and activity. Additionally, be reached at her Animal Wellness Center in Chadds Ford, Pa. at make sure it’s not close to noisy areas, such as the hot water heater, 610-558-1616 for appointments and telephone consultations. Her furnace or washing machine. The sound or small may frighten them web site is www.altpetdoc.com and www.drrosesremedies.com and make the litter box a negative association.

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November 2014

Medicine Holistic Nursing Massage & Yoga

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LIVING Amish Cutting Board An Amish woodworker crafts these remarkable boards by hand, using no electricity. He makes use of leftover hardwood he collects from furniture makers in his area of Ohio, so no two boards are the same. www.rejuvenation.com

Supersmile Sonic Toothbrush with Professional Whitening System www.neimanmarcus.com

Ronco Ready Grill An indoor, smokeless grill that can cook frozen foods straight from the freezer. The removable Grill Basket and Drip Tray make cleanup quick and easy. Don’t miss that wonderful grilled flavor just because the summer is over...enjoy the taste and comfort of grilling year-round, no matter what the weather is outside. www.ronco.com

Who hasn’t seen a Dyson commercial touting the most futuristic looking and well-designed vacuum cleaner in the world? Even people that hate to vacuum want to be a part of the Dyson Vacuum Revolution.

As someone who would never actually offer to do the vacuuming I find myself a more than willing volunteer. Both the Dyson Animal and the Dyson hand held are so powerful, they do all the work anyway. I’m just the navigator. Technology makes a man do crazy things!!!

Review by Sean Strauss

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Folding Hook Rack, 4 hooks www.rejuvenation.com

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November 2014

Bedlight Dual-Sensor Motion Lighting - Two 4’ LED Strips Motion and light activated flexible LED strips. Light the way when getting out of bed in the middle of the night without stubing your toe or waking your partner up by turning on a light in the room. Avail: Brookstone

Novosbed Aria Mattress Give the gift of sleep!

Stadler Form OSKAR Humidifier OSKAR, the Economist!

Automatic off action when the tank is empty reduces energy consumption even further. Practically silent and invisible when dormant, LED control lights that can be dimmed to nightmode. Oskar has a fragrance dispenser to distribute your favorite fragrances.

Brookstone

With the Novosbed Aria Mattress, you can finally afford to take home more than just the pillow. The novosbed Aria is a fraction of the cost and feels identical to that mattress that has been out of your price range for years. After sleeping on the Novosbed Aria I don’t dream about how I could be sleeping better anymore, I dream about the next time I can crawl into bed. This is a bed that dreams are made for. www.novosbed.com

Aquasana’s Powered Water Filtration System is the only water pitcher on the market tested to remove 96% of chlorine and contaminants in tap water, within a few seconds. The Aquasana filters last six months, are recyclable, and retain naturally occurring minerals in your water like calcium, potassium, and magnesium.Aquasana. com, Amazon, Crate and Barrel, Sur La Table, Brookstone and select Costco stores. www.livingwellmagazine.net

Brookshire Spot Resist Stainless OneHandle High Arc Pullout Kitchen Faucet with built in Reflex® system designed to put itself away. When your done using the pull out flexible hose with spray head it fully retracts with ease. www.moen.com We Shone Co Home Depot Bed Bath & Beyond November 2014

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Cloud SmartCam Video Monitoring www.seeing-cam.com WITH SEAN

You already know what this is.

The already incredible iPhone has gone through a growth spirt and it got even better. With a battery life that seems to last forever and the introduction of Apple Pay, a payment solution where you can pay for everything directly from your phone, makes the iPhone in my opinion the best smart phone on the market.

Goldie Plus Charger Goldie Plus power adaptor charges smart phones, tablets, and other USB devices.

Allows you to roll your cord around its fin like design.

Works with many USB devices. Works best with smartphones and tablets under 7 inches. www.nicebydesign.com

Brinno MAC200 Wire-Free Portable Motion Activated Camera Portable and wire-free, 3 capture modes: Motion, Time Lapse or Hybrid. Automatically converts photos into a fast playback time lapse video. www.bhphotovideo.com

Pong Sleek iPhone 6 Case with built in antenna technology. Avail. for iphone 5 & 5s and 6 plus. www.pongcase.com

Decibullz Custom Molded Earphone Adapters www.decibullz.com Hub It Charge and Sync up to 7 Devices at the same time.

Compatible with most devices. www.eggtronic.com 14

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November 2014

HUE Pro - Silver 10000 mAh External Battery junopower.com

Erasable Illuminated LED Writing Board Remote Control and 8 Fluorescent Markers www.pyleaudio.com

The Xbox One is a great gaming console for anyone who enjoys gaming. Tis the season that great new games come out every week, like Sunset Overdrive, Call of Duty: Advanced Warfare, and a new entry in the Assassins Creed series, it is definitely a good time to be a gamer!!!

Xbox One Avail: Microsoft Store Christiana Mall

Vivitar Red DVR 787 HD 12.1MP Action Full HD Camcorder Includes Waterproof Case, ATV and Bike Mount, and Helmet Mount. Remote Control. HDMI Output.

A 2.4� Touch Screen. Full 1080p HD. www.amazon.com

Powerslayer Kit Compatible with iPhone 5|5s|5c|6|6 Plus, iPad Air & Mini, and 5th generation iPod Touch and most Android phones, e-Readers and other electronics.

Comes with everything you need to stylishly and effortlessly charge up on the go. Kit includes: Powerslayer USB Charger, Braided Cloth USB Cable and Travel Case available in 4 different color options. web.velvetwire.com/shop/kit

Fuse Chicken Une Bobine iPhone 6, 6 Plus, 5s, 5, 5c Charge Cable and Stand www.amazon.com

www.livingwellmagazine.net

November 2014

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GOOD TIMES

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The games and toys in this section deserve a visit to either the website and or store listed below. Some even have Youtube videos. Go to either site to link directly to the websites. www.pinterest.com/livingwellmag/ www.issuu.com/livingwellmagazine 1. Little Scholar: A tablet that is just right for children from pre-K through 1st grade. www.schoolzone.com 2. Mensch on a Bench: Created by a Jewish father who wanted to teach his sons about the Jewish holiday. www.themenschonabench.com 3. Battroborg Warrior are motion control battling robots outfitted with interchangeable weapons and armor. us.battroborg.com 4. Nano Falcon The World’s Smallest RC Helicopter www.silverlit.com 5. GeoFlux™ - Amazing Mesmerizing Interactive Spring Toy www.geospaceplay.com 6. NFL Electric Football www.tudorgames.com 7. Beaded Chain Jewelry Kit www.trendiyart.com 8. Candy Chemistry by Thames and Kosmos, Avail: Barnes & Noble 9. Disney Junior Sofia the First: Practice Makes Princess Amazon.com 10. Stow’N Go Kart shop.bkidsfun.com 11. Vortex Add two parts of an empty plastic bottle and discover this whirlwind adventure. A vacuum cleaner. www.make2play.com

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12. Smart Car Robotics Kit by Thames and Kosmos, Avail: Walmart 13. Slime Time (Geek & Co. Science) Build your very own goop-powered clock, Avail: www.fatbraintoys.com 14. 12 Hole Plastic “Wolverine” Tenor Ocarina in C Major www.stlocarina.com 15. Endless Games Name 5 Avail: Target 16. Heli Beast www.flyingtoys.com 17. Sparkler™ LED Jump Rope with Kinetic-Powered Lights www.geospaceplay.com 18. Battle Sheep Ages 7 to Adult • 2-4 players www.blueorangegames.com 19. Groovy Girls Merry Marissa www.manhattantoy.com 20. Motorola Talkabout Mg 160 Two Way Radio Series shop.giantintl.com 21. Endless Games Oddly Obvious Party Game Kmart

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Blacksmith-Labs Bruno Belt Clip Holster for Samsung Galaxy Note 3 Horween Chromexcel in Burgundy Leather blacksmith-labs.com

FOR HIM 1000 Mile Wingtip Chukka Boots A boot that is rugged enough for cargo pants and stylish enough for a suit. www.orvis.com

Yaktrax Run You don’t have to stop training during the winter with the same stability you are accustomed to on dry surfaces. www.yaktrax.com

Windblock Fleece Jacket www.orvis.com Candleschtick Men’s Pullover Hanukkah Sweater in Navy www.geltfiend.com

Driving Leather (Men’s) Touch Screen Gloves www.glove.ly 18

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November 2014

Joco Cups - Glass Reusable Coffee if you have ever knocked your coffee over right onto your lapto...this cup is for you! www.jococups.com

Pax Vaporizer by Ploom Carry Case www.ploom.com

Gladius Short-Sleeve Training Top in Black and Warrior Training Pant in Gunmetal Heather Ryu fits everyone as though they were custom tailored for them. www.ryu.com Endurance Walker with Orthaheel Technology, helping reduce foot and leg pain associated with being on your feet. www.vionicshoes.com

The Mantry Company The Modern Man’s Pantry The image is showing an example of a three month gift subscription. Items may not be the same as pictured. www.mantry.com (Items are “man” oriented)

Optics Series Socks from Strideline (Other designs available) Stunning socks! www.strideline.com www.livingwellmagazine.net

November 2014

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LiteGear Bags™ | LiteGear Absolutely the lightest suitcase I have ever traveled with. And for such a small bag you can pack a lot of stuff into it, including your electronics; and it’s on wheels! www.litegearbags.com

Big Boy’s and Little Boy’s Men’s Argyle Boxer Briefs Boy’s Harvest Snapster Bodysuit www.wearpact.com

Nip and Man Manotox Hydrates, smoothes and refreshes skin. www.nipandman.com

Gameday Flyover T-Shirt Black and Red (available in more colors) www.statetraditions.com

16 oz. Autoseal® West Loop Travel Mug with Easy-Clean Lid www.gocontigo.com Yaktrax Run Yaktraxs are like snow chains for your shoes. Giving you traction to run in almost any weather. www.llbean.com

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November 2014

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Give Your Skin That Holiday Sparkle!

The calendar has barely turned November, but in much of the country, it already feels like winter and there are a number of reasons winter is such an unwelcome season for many of us.

Sure the holidays are fun, and a fresh snowfall can be pretty, but the colder months often wreak havoc on even the clearest complexions. But, our skin doesn’t have to end up as the casualty of snow, dry air and freezing temperatures.

The change of season is always a stress on the skin and body in general. At this time of year, I often see people with flaring skin conditions. Many subtle things can affect your skin. While some of these factors are encountered outdoors, cold and chafing winds for example, even indoor air can leave skin parched. This is due to the lack of natural moisture in the air, which can leave skin tight, dull and flakey. These elements, in combination, with harsh products, hot showers, medications, cocktails and stress (just to name a few) only add to skin challenges.

But we don’t have to submit to all of winter’s indignities. Here is some advice on how to prep and prevent for the upcoming season.

Prepare Your Skin.

Sloughing away dead skin cells is the first step to pampering your dry skin. The clearer the skin, the deeper the moisture can 32

penetrate. Use a mild exfoliant or gentle Alpha Hydroxy Acid, such as lactic acid, to remove cellular build-up. Whether your skin is normal, sensitive or dry, it’s always a good idea to exfoliate 2-3 times per week. However, if you are suffering from severely dry and flakey skin, consult with your specialist prior to making changes to your skin care regimen.

Once you have a fresh, smooth surface, apply a moisturizer.

Coconut oil is a great ingredient for nourishment. Extreme cases of dry skin respond well to thicker creams. These products are more occlusive and keep moisture from evaporating from your skin.

Clean the Right Way. Long, hot showers may feel divine, but they can be damaging for troubled skin. If you’re dealing with “winter skin,” warm up to shorter, lukewarm baths and showers, which will help your body retain its natural oils.

Use a gentle cleanser. Scented and anti-bacterial soaps can be harsh, stripping essential oils from the skin. Fragrance-free products are your best option. One that contains shea butter, is an even better choice.

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Be Aware Of the Sun.

Although the sun’s rays are less intense in the winter, they can still burn and cause damage. In fact, snow is a better reflector than water, bouncing 80% of the sun’s rays back to us, compared to less than 20% for water. So, protect with a minimum SPF 15 that blocks UVA & UVB rays, especially before heading outdoors for winter fun.

Get Your Diet Into the Act.

Coconut oil is good for dry lips and cracked hands. It also smoothes cuticles and stray hairs!

So, even if you love crisp, brisk days, you probably don’t love what they do to your complexion. There’s no need to hibernate, just anticipate! *If you feel as though your condition is worsening or you develop eczema and/or other skin irritations, consult a specialist for treatment.

Malnutrition also plays a big role in the condition of your skin. A crucial element in fighting against dry, itchy, skin is a diet rich in healthy fats (ie Omega-3s). These fatty acids help to make up your skin’s natural, moisture-retaining oil barrier. A lack of these can promote the unwanted winter skin woes as well as the dreaded acne. Omega 3 rich foods are walnuts, flax and safflower oil, for example and can be found in cold water fish such as tuna, salmon, herring, halibut, sardines and mackerel.

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November 2014

33

Balancing

Act

by Danny Singles, PT, DPT, MA Paraphrased from Dictionary.com: “Balance: …a state of equal distribution of weight; a state of bodily equilibrium.” Balance is what keeps us steady and keeps us stable. According to some, it is also the key to life (philosophically speaking). While I will not make any such grandiose claims in this article, there are many other things about balance and its relationship to our body that are worth mentioning.

At a local Delaware high school this past week (go Force!), I gave a talk about Physical Therapy as a profession. When I give this particular talk, I like to end it with some demonstrations to get students up and moving. I call on a student and have them stand up at the front of the room. I challenge them to balance on one leg without moving, maintaining a steady equilibrium. They are usually pretty good at this – they’re high school kids, after all. The crazy part to them is what comes next. I tell them: “Now, close your eyes and keep your balance.” Inevitably, they almost always stay stationary for an instant, then wobble, then wobble more and more, than have to put their foot down to avoid falling. This takes about 5-10 seconds to occur. Why is this?

Our balance system is actually made up of several different systems that all contribute to our overall sense of our body position in space. They also contribute to our ability to maintain positions in space when faced with unstable or changing circumstances.

Just think, what would happen if we didn’t have such a fine tuned system? Well, we would definitely lose many things we take for granted. Things such as walking across grass to get to your kid’s lacrosse game, going up stairs to get to a work meeting, standing and reaching down for that shoe on the floor in the morning, stepping down off the curb to walk to your car in the mall parking lot, and (my personal favorite since I spent most of summer falling off my surfboard while my father-in-law said “Good job, Danny!”) standing up on your surfboard and riding that mammoth 2 foot wave into shore. Actually, pretty much any type of sport would be impossible without a functioning balance system.

equilibrium and position in space? It’s not some mystical force that we need a Jedi Knight from Star Wars to explain, but really just a part of our anatomy. There are three systems that we are going to talk about that all contribute to our ability to maintain balance. We are going to spend the following paragraphs talking about each system and why each is important. Then, we will wrap it up with some suggestions for easy ways to safely and creatively train your balance at home or at the gym.

Ok, the first system is the most obvious, but most of us never think about how much we rely on it. Vision is a crucial part of our ability to balance. For proof of this, try what my high school students did – stand on one foot then close your eyes. Pretty difficult, right? Most of us over-rely on our vision to the exclusion of the other balance systems. This can create some problems. As we over-rely, the other systems get weaker and become inhibited.

Throw in something like age related loss of vision and you’ve got a real problem on your hands. How many times do you look down at your feet to keep your balance to avoid falling? You might be over-relying on your vision if you do it often.

When confronted with challenging balance tasks, one of the first things my patients do is to look down at their feet. But, I am very quick to remind them that their feet will not disappear. Usually I say something like the following: “Please keep your head up.

We’re training balance, not training to walk stooped over staring at our feet because we are afraid they will vanish.” Once they are reassured about their feet’s existence, they bring their head up and take in a different view. Losing that visual feedback on where their feet are in space, however, makes the exercise much more challenging – precisely the point. To ramp it up even further, some patients are also instructed to close their eyes and to eliminate any visual information they could be getting to help them. They can’t see anything which pushes them to rely on their underdeveloped other balance systems – a much tougher task.

So what is this balance system that helps us maintain our 34

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This visual information we receive or don’t receive through sight provides information to our brain to allow it to make sense of our surroundings. It also provides perspective on where our bodies are in space and in relation to other objects. The brain uses this to help generate an idea of how to control our body to allow us to stand on one leg, to walk without falling, to step down off curbs, etc. This control is essential for every activity, both static and dynamic. When joined with the other two systems which contribute to balance, we really have a foolproof, fall proof, fall safe, fail safe way of managing our bodies safely in space.

The second system is the vestibular system. The what? The vestibular system is a system of structures within the inner ear which provide the brain with information on our head position in space.

This is used to help our vision and our as-of-yet-unnamed third balance system to paint a picture of where we are in space. It assists with vision as well as balance and is driven by feedback provided to countless nerve cells in the inner ear. These cells translate head movements into signals sent directly to the brain. The brain reads this information and joins it with the information from our visual system to constantly stabilize and adjust our body’s position. This helps us to keep our balance while doing something like simply looking over our shoulder to utter words of disgust while walking towards the exit at the final Phillies game of the year or something complex like skiing over moguls in Breckenridge, CO.

How do you know you have a vestibular system? Try this: spin around in circles until you are dizzy or shake your head back and forth for 30 seconds vigorously (FYI don’t do this if you have a neck injury, concussion, or otherwise think it might bother you – use common sense please!) and see what happens. Feel the room spinning or your vision take a minute to adjust? Yep, that’s your vestibular system at work. The information from the vestibular system being sent to your brain can’t keep up with the pace of changing head position, the result is dizziness. Sometimes, the nerve cells in our inner ear can get “stuck” in a position keeping them on for extended periods of time. This can send signals to the brain that our head is one place. Unfortunately, our eyes are simultaneously sending visual information that we are in another place. The brain basically goes “Eeeeeeeee!” and can’t make sense of the conflicting information. As a result, we get dizzy. This is called Benign Paroxysmal Positional Vertigo (aka BPPV) and is a common vestibular disorder that appropriately trained physical therapists or other qualified medical professionals can treat. It can feel overwhelming if you have it, but can be a very quick fix.

While it is possible to train this system and address it directly, it is probably the least utilized as we get older. Some people like Lebron James (basketball), Shaun White (snowboarding), or McKayla Maroney (USA gymnastics) have amazing vestibular systems — continued on next page

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because they were born with incredible ability and have developed those abilities from a young age. For the rest of us, if you don’t use it, you lose it. Odds are that even with training, most of us can’t quite pull off a double backflip or 360 degree dunk without getting dizzy – our vestibular systems are just not as good. Fortunately, the body is amazing. While we can train and develop our vestibular system, we also have our visual system and a third system, our proprioceptive system, to help us stay oriented in space.

If the visual system is from the eyes, and the vestibular system is from the inner ears, think of the proprioceptive system as from the limbs.

Specifically, the joints in the feet, ankles, knees, hips, trunk, etc. All of our body contains proprioceptive cells. Their function is to provide real-time immediate feedback to the brain on the positioning of our limbs and joints in space. They are activated whenever we stand, sit, move, etc. While vision is over-utilized, our proprioception (just like our vestibular system) is often under-utilized. Many things we do can cause this system to become inhibited – injury (more on this in the next paragraph), age, sedentary behavior (get up from that chair!), and other things can cause us to lose our ability to listen to the feedback our proprioceptive system gives us. Losing feedback from the proprioceptive cells in our joints causes difficulty maintaining stable upright posture in both dynamic (i.e. moving) and static (i.e. not moving) positions. If you play sports, exercise in high intensity fitness classes, walk to the mailbox, stand and brush your teeth, go up or down steps, or a million other little things, you can see why it is important to have this system.

Injury often causes decreased proprioceptive sense from our joints.

An ankle sprain, for example, is generally not a bad injury. It will heal, sometimes slowly, sometimes quickly. Many people who have ankle sprains are likely to get them again. Why is this? Is it because the first hasn’t healed? No, it is because the proprioception at the joint has not been restored. If the joint can’t tell the brain “Hey I’m in danger in this position you need to control me!”, how can the brain control the muscles and stop the ankle from going into a bad position (i.e. getting sprained)? Nerve cells like proprioceptors heal and recover a bit slower than the sprain itself. It’s imperative to work on them, just as you would a muscle, to regain their function. Want to test your proprioceptive system? Grab a pillow and fold it in half.

Now, do the same test as earlier – stand on one leg, but stand on the pillow so you are standing on an uneven soft surface. The uneven surface will change as you bear weight on it, challenging your proprioceptors to send rapid-fire feedback to your brain about your position. Your brain will either respond, or it won’t. If it doesn’t, you’ll lose your balance. Either way, you will notice it becoming more difficult to balance – this is because you have challenged your proprioceptive system by using an unstable surface.

your other foot off the ground. Vary it up to challenge your various systems – try barefoot vs. wearing shoes, standing on a cushion vs. standing on floor, eyes open vs. eyes closed. Variety is key with all of these to really challenge your balance and not let it get comfortable.

To take it up a notch in difficulty (this is advanced stuff – start with the static stuff then progress to dynamic), try doing a movement added on to the SLS. This could be something like a single leg squat, a T-Reach (or Warrior III pose for you yoga aficionados), or a toe tap in different directions. I try to incorporate this exercise into many different activities – next time you are at the gym, try doing your biceps curls while standing on one leg and maintaining a stable trunk and knee. It will be substantially tougher and you might have to drop down in weight to do it.

Another great way to work balance is with some sort of balance equipment. At my clinic, we really like the Balance Pods (FYI they make a great holiday gift for fitness enthusiasts, athletes, or any kids you might know). This is a semi-circular object available on Amazon. com or at some stores for $15-20. They are squishy and give slightly as you stand on them. We use them at my clinic to do every manner of stance imaginable, from sports postures such as a football lineman’s stance, to SLS (see above paragraph), to active movements like squats, lunges, or T-reaches. They really challenge the proprioceptive system, and by extension, the balance system. We like them because they have the added bonus of working the muscles of the feet, lower legs, hips, and trunk. Other gear like this can also be useful but isn’t necessary. BOSU balls, foam cushions, Dyna-discs, etc. are just a few of them. There’s a lot out there. Ask around and try different things out; what’s most important is to vary it up to constantly challenge your balance system.

Balance is the key in movement and movement equals life. Without balance, we are at an increased risk of falls, increased anxiety and fear with moving, decreased activity levels, decreased participation in sports, exercise, walking, recreation, and many other things. Diversify your exercise and try to incorporate some balance aspects into your workouts, training, or activities with your kids. Encourage your kids to develop their balance as well. This is very important to help lay the groundwork for good movement skills necessary for a healthy active lifestyle. You’ll find that with a little planning, it’s easy to have balance activities overlap with almost anything you do.

Ok, so we have touched upon the 3 balance systems and how they combine (visual, vestibular, proprioceptive). Now, how do you train them? Well, some of the easy do-it-yourself ways we have already done as a test. First, there’s the Single Leg Stance (aka SLS). For this exercise, simply stand on one leg. Keep your knee slightly bent and 36

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

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

November 2014

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November 2014

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LIFE HOLDS INFINITE POSSIBILITIES. Right Here, Right Now I was talking to a friend the other day and the subject of being in the present moment came up. I shared the story of another friend, bestselling author Tom Sterner (author of The Practicing Mind), who had the mind-blowing experience of expanding time in a crazy-busy day when he devoted his attention to the present moment, in every moment. (He provides full details of that incredible experience in his book.)

thoughts about how much you don’t like something, or how little time you have or how much more you have to do, you have no resistance to what is going on right now. A quiet mind rests easily in the present moment, just as it is.

Resistance to the present moment doesn’t feel good. It feels like stress, impatience, frustration or resignation. Your feelings are a key indicator of when you are, and are not, in resistance.

Ah. What, indeed?

True present moment awareness is completely neutral. If it has any feeling at all, the feeling is one of peace. It is without judgment, assumption, or projection of any kind, yet there is an inherent recognition that life is flowing and ever-changing, not static. Those two elements are related: as we release judgment, which is always constricting, we create space for something new to occur. We align with the natural order of things rather than push against it.

That question pretty much sums up the reason why so many of us don’t live in the present moment: we don’t like it. Or we see it as merely a means to an end, in effect judging this moment as “less than” some future moment when we’ll have accomplished something or when we’ll be having fun. Many moments feel like moments to be gotten through, rather than moments to actually live.

Present moment awareness is often described in terms of slowing down and being fully absorbed in the sensory experience of what you’re doing right now, which is tremendously valuable because, when you are fully absorbed in what you’re doing, your mind is quiet. When your mind is quiet, you are not judging. An absence of judgment equals an absence of resistance. Voila! You are in the present moment.

And then, of course, there are those really unwelcome moments when we feel sick or defeated – moments of dealing with physical, emotional or financial distress. Those are the moments we most wish to avoid. Who wants to be in a moment when the only experience to be had is one of pain or struggle? Who in their right mind would want that time to expand?

Right now, I’m pausing to feel the warmth emanating from my plugged-in laptop. I’m listening with curiosity to the erratic rhythm of my fingers tapping the keys, and appreciating the crispness of the clicking sound they make. I’m breathing more consciously and realizing that it’s been raining for quite some time now. I’m noticing that my legs are crossed and sensing I need to shift position. There, that’s better.

My friend-in-conversation listened with more than a hint of skepticism. But rather than challenging my assertion that time had actually expanded, he posed a question instead: “What if you don’t like the present moment?”

I’ll cut to the chase here: present moment awareness isn’t about wanting or liking something. It is about being with the fullness and flow of life rather than resisting it. In the absence of resistance – in the absence of judgment – there is simply the experience you’re having. And that experience will morph into the next, and the next, and the next…and all of that will happen more smoothly if you don’t resist the moment you’re in.

So being in the present moment is, fundamentally, about releasing resistance. And as with most things worth mastering, releasing resistance requires intention, awareness, willingness and practice – what I refer to as the four portals of transformation. First you intend to live more and more in the present moment without resistance, and with that intention you become more aware of when you’re not. As your awareness expands, you find more opportunities to willingly practice different ways of shifting your focus to the present moment.

Here are two simple keys to expanding your awareness of when you may be resisting the present moment: Understanding that resistance is created by thought. Without any 38

Just before the pause, my focus was all over the map. I kept looking at the clock and wondering if I could possibly finish this article on time. I fast-forwarded to an upcoming client appointment and tried to remember what we’d discussed in our last session.

And I was distracted by an email I just received with some disappointing news. Pausing to shift my focus toward the sensory experience of this moment, rather than allowing it to linger on all the thoughts swirling through my mind, helped me to move forward, calmly, and to feel genuine appreciation for this quiet writing environment I’ve created for myself.

So I shifted from anxiety to appreciation in a matter of minutes, and I can tell you that’s a shift worth making, time and time again.

Yet you don’t need to focus exclusively on sensory experience in order to release resistance. The key, really, is in making a conscious choice about where to focus rather than allowing your attention to be absorbed in your habitual thoughts. You can focus very specifically on something, such as your immediate sensory experience (as I just did), or you can soften and expand your focus so that it becomes pure awareness. After all, this moment includes

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far more than what you can perceive through your senses, so being present to it doesn’t necessarily mean narrowing your focus to sensory experience. Your expanded awareness acknowledges the nonphysical aspects of your experience as well, including whatever thoughts and feelings you are having, yet it doesn’t attach to them. It simply allows and expands, without judgment.

In my ongoing example of being present to this moment, as I notice distracting thoughts intruding again, I can pause, take a deep breath and close my eyes. I acknowledge that these thoughts are present. I notice a feeling of mild anxiety and breathe gently into it. I notice how my mind latches onto the disappointing news and starts creating unhappy future scenarios with it. I keep breathing, feeling and allowing, without buying into any of the thoughts that are present.

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I begin to experience the spaciousness of this moment, and I remember that, no matter what is showing up right now, it is temporary. There are countless ways things can unfold because Life holds infinite possibilities. I breathe into that sense of possibility, notice that I’m no longer feeling anxious, and come back to my writing. I shifted this time from anxiety to peacefulness – another shift worth making, time and time again.

A present moment purist might point out that the very fact of my “remembering” something means I wasn’t in the present moment.

But the deeper truth is that “moment” is not the same thing as “minute,” or any finite measurement of what we experience as linear time. The present moment is a gateway to the eternal Now, which encompasses all time and all possibilities. As my focus softened and expanded into simple awareness, I had access to a kind of knowing that is beyond my regular habits of thought. You might even call it wisdom.

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That’s the beauty of cultivating present moment awareness. You become wiser, more grounded and more peaceful. You may also, if you’re willing to lighten up about all this, develop a real sense of humor about the countless ways your habitual thought patterns throw roadblocks in your path. And you become appreciative of how powerful your focus and attention truly are.

So to my friend I say, “So what if you don’t like the present moment? You’ll love what becomes available when you make friends with it anyway.” And so will you.

Suzanne Eder is award-winning writer, teacher and transformational life coach, Suzanne Eder started her professional career as a CPA and enjoyed a highly successful corporate career in both Finance and Human Resources. She is a graduate of the Barbara Brennan School of Healing’s intensive four-year program in mind-body-spirit healing, and is a former fitness instructor who taught aerobics, body sculpting and yoga for 16 years. She has also been initiated in Divine Openings, an extraordinary evolutionary process which powerfully supports clients in awakening to their magnificence. Through her writing, classes and workshops she offers inspired and practical counsel in all areas related to personal growth and transformation. Suzanne can be reached at see@mysolidground.com or (302)888-2138. www.livingwellmagazine.net

November 2014

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

Q:

Ann is an award winning writer,teacher and speaker. Ann is the personal body worker of Her Holiness “Sai Maa”. practicing osteopathic physical therapy helping 1000’s of patients. Ann is also an expert on the use of healing foods, homeopathic and herbal consultations and therapeutic horseback riding. Ann treats her patients in a beautiful country setting which enables her to utilize all of her learned skills as well as some of the healing properties that only Mother Earth can bestow .Ann is available by appointment and can be reached 302-656-7882. The farm is also available for birthday parties, women’s circles, and retreats.

After 4 osteopathic and homeopathic treatments for a head injury I am feeling much better. My personality, my memory and my ability to play pool and seem to be improving. For over 20 years I have also had a ringing in my ears, it is also improving. How can a symptom that old be affected by a treatment for a recent injury?

A:

It is truly fascinating how often an injury can reoccur in someone’s life. There becomes an energetic storage of shock and force when congestion and restriction due to injury; impairs flow or fluidity of the body. Flow meaning, flow of energy, flow of nutrients, flow of hydration, flow of excretion. Physical scars and trauma create these restrictions to flow. The restrictions affect quality of movement and they become irregular. Irregular movements become habitual motion or patterns. Patterns can be created or affected by ones belief systems as well as stuck energy from the injury. Posture and flow can influence the energetic body of a person. It is possible the body keeps creating injuries, to bring attention to an old unresolved injury. Injuries can be unresolved for a few reasons. One, is that our habitual patterns serve us quite well.

We get to a comfortable plateau, that actually cocoons our senses and desires. This shielding, becomes rigidity, thought forms and in reference to physical movement. In involved trauma it is important to come to terms with energetic and emotional insults that correspond with the injury to be fully recovered. Full restoration and freedom of movement occur within the mind, as well as, the corresponding freedom is reflected in the bodies ability to move. Creating a possibility in your mind that healing can occur in totality so that you can be left with a life functioning better than before the injury. Where it is possible for old injuries to be accessed as the layers of repeated patterns are unveiled in an osteopathic fashion. The other reason we don’t heal completely is if you have not been matched with the appropriate modality or practitioner. These unresolved issues form layers of restrictions, which form patterns of motions that make you vulnerable for reinjury. Proper treatment will lift the layers which overlap until there is full restoration provided your practitioner can guide you through addressing emotional and energetic aspects of trauma. New injuries may appear as long as there are old unresolved injury patterns or fascial memories until treatment goes deep enough to get to the core. The core can be a very old injury, possibly even from the time of birth. I would say you are getting to the roots of your patterns. Maybe you will not be energetic predisposed to further head injuries with full resolution.

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A:

A large component of treatment is to be structurally balanced and when the trigger points are eliminated and fascial restrictions released by a knowledgeable professional. Many people run off at this point singing praises and enjoy life with less or no pain. However too often, a client forgoes the other half or even two thirds of treatment. Ironically, it is the aspect where they take responsibility for keeping their pain away that may slip by the wayside. Taking their physical body to a higher level of wellness and strength are the easiest part to gloss over. Most people will keep on going until they have a re-injury or need a tune up.

Low back patients must know that we spend too much time in flexion.

Once pain free they must counterbalance the amount of flexion they are subjected to on a daily basis. I insist they go one step further and use an customized self mobilization routine to keep the sacrum and hips free. If the sacrum and hips are free the lumbar spine will not have to compensate for a lack of range in these areas by over stretching to make up the difference. The final principle that may be most helpful requires a moment to moment mindfulness. My Budokon Instructor Cameron Shayne insists “the way we do anything, is the way we do anything”. I try to activate an understanding in my patients where every movement is like a Yoga exercise.

When you become proficient in yoga, you are aware of so many subtleties of the body and you perform the motions slowly! Breathing and with a focused awareness. I have created a “Yoganomics” so to speak. A yogic way of moving, lifting and changing positions that will strengthen and perhaps stretch your body, while you are dealing with your daily chores and activities.

There is also a thought process that engages not only gratefulness for your health and strength but a mindfulness with each activity. An awareness of concise and energy efficient motion and perfection of posture for lengthening, stretching, leverage and functionality. These principles can be applied consistently throughout your day no matter what daily activity you are performing. This is a new skill set and will serve you well .

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November 2014

When You Feel Like Giving Up Change is difficult and hard. I tell those who come to me for coaching that in the beginning you may not like me at times but in the end, you will love me. Why? In the beginning of any journey of change and transformation the road seems most steep. We are out of our comfort zone the most, we have more head trash saying we should just give up. It feels like a struggle and someway the old pattern, even though it causes us unhappiness, it calls to us telling us to return to what is familiar.

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Doctor of chiropractic Award Winning Columnist

I must admit that I have fallen back on my goals and dreams.

I too have quit when it seemed too hard or difficult. I have listened to the lies in my head and have forgotten what is in my heart. I know that feeling and it hurts but it does not always need to be that way.

We must understand that all real success stories contain stories of failure. Failure and setbacks are par for the course. I know at the time they seem crippling. It seems as if it is never going to end ...wave upon wave. I am here to tell you that there is hope.

Victory is near.

Our past defeats do not guarantee today’s failures.

We have the ability to change what we do, what we attempt and how much we play full out. We can change life’s trajectory by taking back control of our thoughts, focuses and beliefs.

We must first understand that the process is never easy. Anyone who says it is, is lying. But just because it is hard does not mean that you are doing something wrong. I have built my business Get Life Coaching from scratch. I scratched and clawed my way to success. I had moments of doubts and uncertainty but I have never given up.

No matter how hard it is don’t give up. Remember this: people don’t fail, they just give up. Don’t let others steal your dreams or tell you what you can and cannot do. Shut the head trash down and pay attention to what you want; not what you don’t.

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November 2014

41

The Real Legacy You’ve Left Your Children: III (This is the third of a four-part series about downsizing within the family) The E-mail: “Dear Karen, “I am inquiring on behalf of my parents without their knowledge. They are both retired and in their early 70’s. The family home that I once knew as clean, organized, and well kept has become a complete mess and a horrible embarrassment.

“My mom will not get rid of anything because she feels that she may need it one day. She keeps saying she’s going through things but this has turned into a slow process of her moving things from one area or box to another. The house has become overrun with boxes and general clutter.

“My father has basically given up which has led to some marital discord. I have tried, as have my siblings, to talk to her or offer assistance but we get pushed back with excuses. They want to declutter and move to a smaller home but the task is well beyond their ability at this point.

“I am at a point where I don’t know what else to do to help them and I think its time for professional help but don’t know how to get them to accept it. Hoping you may have some answers or guidance? Thank you in advance...Phyllis”

“Here’s what I know. I can come in for a consultation with your parents, and ask the very same questions and say the very same things all the siblings have said. Your parents will look upon me as a professional with very good ideas; I will be the voice of reason and truth. They will continue to look upon all of you as annoying children with an agenda who were nagging. I’ve been through this before.

Do not assume that they will now act upon my advice. I will leave, the door will close, there will be some discussion, and then it just may be business as usual.

“May I suggest that you share September’s article with your parents and then have them give me a call. This is still your parents’ home and their things; they have to want my help as much as you do.”

Phyllis’ Reply: “Good morning Karen, “I spoke with my mom this morning and gave her your article to read. I was met with excuses (No time) and some defensiveness at first but I was eventually able to get her to at least ponder the idea of getting outside help. She just texted me and said she is absorbing the information and thinking about it so that is slight progress. I am going to give her some time to think and then ask her to call you. Fingers crossed....”

A month has passed.

My Reply: “Dear Phyllis,

She has not called.

“You have my sympathy regarding this situation. Trust that you are not alone in your dilemma. I am sending you a copy of September’s article that addresses the very issues that are 42

frustrating your family.

Some Truths If you remember your family home as once neat and tidy, you might also remember your parents as logical and intelligent

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people who could make numerous logical and intelligent decisions when you were growing up. However, when it comes to the business addressing cluttered rooms and years of accumulations, those ships have sailed. Conversations will become confusing and circular; excuses will be pulled magically out of the air. You will amazed and bewildered as you wonder who these once-upon-a-time reasonable, rational, always-incharge people have become.

The Real Beginning Here was another recommendation for Phyllis and anyone else in this situation: think bigger.

If your parents are talking about moving to a smaller place, help them look for and find that smaller place. Once they see their future, once they get familiar with the idea that they’re really moving on, once they’ve answered the big question of “where do we go from here,” they will look differently upon all the little things that are consuming their lives and their present home. Downsizing, letting go, giving away, will all take on a new meaning and purpose. They will have a floor plan in front of them that will show them what “smaller” really means so they can make better decisions.

Right now they’re just looking at stuff and things and have no way to judge what is and what is not important. The floor plan of any new living environment where a 4-bedroom home is reduced to half or a quarter of the space will help them see the difference.

“Given the distances we had to travel and the small spaces from whence we came, we were unable to take home anything that we would have deemed personally valuable from our childhoods.

There was nothing pleasant about any of this.”

Reality If you are the parents and are leaving these things “for the children and grandchildren” please remember that times change. Your granddaughter can outfit a kitchen from the Dollar Store and a whole house from an auction, a charity store, or that popular Swedish furniture store. She has a credit card, she knows how to use it, and she can shop from her computer and the television. Your children are grown and have their own established lives. There is simply no room for your garage and basement in their home. Saving a few valuable items or heirlooms for the family is kind; expecting the family to leave their own lives and jobs to clean out the whole house after 40 or 50 years …not so much.

I remind everyone again of the most important issues: have your paperwork in order. Have the will, the living will, the powers of attorney, phone numbers, account numbers and passwords where the executor can find them.

Take comfort in knowing this; for everything else and for all that stuff, there are numerous businesses and people who can help you get to where you want to be. Next month, I’ll introduce you to Elliot, his basement, his toys, his frustrated daughter, and the services that will ease her mind. See you in December.

I don’t guarantee that this will be easy; I do guarantee it will be time consuming. But at least you will have pointed the whole project in the right direction.

James “My siblings and I gathered to clean out my parents’ house after they passed away. I counted well over 100 garbage bags I took to the curb, and then I stopped counting. We had to sort through everything to make sure we weren’t pitching out something of relevance or value. The occasional $10 bill would show up inexplicably in a book, a forgotten secret stash of a mother who was waiting for the next Depression.

“When we got around to the bulk, we ordered the largest dumpster available, filled it, and then ordered two more. All this came from a simple 2-story, bare-basic summer home that had been converted to year-round use. It took us more than a year of meeting every other weekend to finally clear out that house.

“It was also on the stage of drama that seems to take place in many families where unmet expectations of two sisters and their brother begin to play themselves out. We were not enjoying each other’s company. It was a long, difficult year where conversations were often tinged with resentments. We said little except to make essential decisions.

www.livingwellmagazine.net

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

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

Karen is a public speaker on these topics. Visit her website at: www.nowsimplyorganized.com November 2014

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Acupuncture for Women

Period Discomfort

Traditional Chinese Medicine is focused on balancing the energy of the body or Qi [chee]. When this energy is imbalanced many problems can arise. The energy can be stopped in an area causing pain and other maladies. Through acupuncture, the Qi will become balanced, reducing pain and discomfort of the body, improving digestive function and helping difficult problems such as insomnia.

Many women have pain and difficulty before and during their menstrual cycles. Symptoms such as cramping, headaches, migraines, irritability, bloating and other complaints can accompany menses each month. This can be a source of regular concern and worry for every woman. Acupuncture balances the whole system as well as the Qi and blood of the body. Stagnant or “stuck” Qi can be the source of these period symptoms.

Acupuncture is able to influence the Qi so it is able to become “unstuck” and give a woman relief from her monthly complaints.

Women’s health is important to well-being at home and in society.

Women can have various concerns in reproductive health as well as symptoms of menstruation and later, menopause. Complaints such as infertility, nausea during pregnancy, painful periods, hot flashes, and night sweats can be helped with acupuncture. Chinese medicine, by balancing all aspects of the mind and body, is able to improve concerns a woman may have about her health.

Infertility When a woman is failing to become pregnant, she can feel anxiety, stress, and pressure to get pregnant. Studies have shown that high stress can actually decrease a woman’s chance of conception.

Acupuncture is a fantastic way to decrease stress, improve proper blood flow and increase a woman’s chances of conceiving.

In addition, all aspects of fertility such as basal body temperature, cervical mucus, and cycle regulation can be addressed with acupuncture.

During Pregnancy Pregnancy can be a fantastic experience. Sometimes, however, discomfort, nausea, and other adverse symptoms can accompany child-rearing. Acupuncture is well-known for its ability to decrease nausea, and this is especially useful during the first trimester of pregnancy. Later trimesters can be difficult for some women who experience headaches, back pain, and even sciatica.

For centuries, acupuncture has been used for pain relief. Its use is also very safe during the prenatal period. Relief of pain, nausea, and other discomforts can help a woman to maintain the wonder and joy of pregnancy.

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Headaches and migraines are often debilitating, even when they come at specific times each month. Acupuncture is able to influence the channels of the head in order to decrease headache frequency and severity. Whether headaches are a constant worry or a monthly problem, acupuncture is a fantastic way to reduce their influence on your life.

Menopause Aging can be uncomfortable, but when hot flashes, night sweats, and other complaints accompany aging, it can become unbearable.

With the help of acupuncture, there can be a reduction of night sweats and heat in the body. A woman can go through menopause without suffering and losing sleep! Even other symptoms including vaginal dryness can be addressed with acupuncture.

Balancing temperature, body fluids, and Qi will help to decrease menopausal complaints. Age gracefully with acupuncture to improve your daily life.

Acupuncture for Health Promote a healthy lifestyle with the drug free approach to wellness through acupuncture!

www.livingwellmagazine.net

Dr. Kelly Brown is a chiropractor and acupuncturist with Pure Wellness. She received both a Doctorate in Chiropractic and a Masters in Acupuncture from New York Chiropractic College in Seneca Falls, NY. Dr. Brown is a life-long resident of DE and is glad to be back in the area serving the community.

November 2014

Five Ways You Can Put the Thanks Back into Thanksgiving By Patricia Damery As Thanksgiving approaches with all the tensions of holiday expectations, there are five things that you can do to enhance the gratitude (and enjoyment!) quotient of the day. Current research underscores the importance of doing so.

each other and the earth we live upon, even in the stressful situation of a Thanksgiving dinner with some difficult family members? Here are five suggestions:

Gratitude is bonding and allows us to meet difficult situations with less stress. In fact, difficult situations may stimulate gratitude. A post 9/11 survey revealed1 Americans reported a surge in feelings of gratitude. University of California, Davis professor and gratitude researcher Robert A. Emmons attributes this to gratitude’s ability to buffer us against stress, reducing post-traumatic stress. Gratitude allows families to develop a sense of belonging, and maybe especially in the face difficult situations.

squeeze shopping and meal preparation between your usual tasks. Take breaks with a cup of tea or coffee and enjoy yourself!

Remember, you are involving a blessing in the meal you are preparing!

New research shows that gratitude is important not only for mental health, but for physical health as well. “Gratitude enhances our resilience, strengthening us to face disturbing information,” Joanna Macy, eco-philosopher and Buddhist scholar says. Emmons and fellow researcher, Dr. Michael E. McCullough of the University of Miami, have shown that gratitude increases optimism and makes people feel better about their lives2 Individuals who practiced writing about gratitude also did more physical exercise and had fewer visits to physicians. A study by University of Utah psychology professor Lisa Aspinwall, PhD, showed that optimistic law students responded to the stress of the semester with higher numbers of blood cells that protect the immune system than those students who were more pessimistic. Positive emotions also have affect on heart health, hypertension, and in reducing sudden death by congestive heart failure and coronary artery disease. 3 Gratitude opens doors in our hearts. As Emmons has stated, “It is gratitude that enables us to receive and it is gratitude that motivates us to return the goodness that we have been given. In short, it is gratitude that enables us to be fully human.” 4Gratitude is a blessing that connects us to each other and to the earth. The late Irish author John O’Donohue stated, “When a blessing is invoked, it changes the atmosphere. Some of the plenitude flows into our hearts from the invisible neighborhood of loving kindness.”

1. Make your holiday food preparation an event in itself. Don’t

2. Shop the local farmer’s market for food grown by local

Biodynamic or organic young farmers who work is not only to grow food but also build soil. This food is a blessing to eat, and your support of local farmers is a blessing to them! “We need people who are conscious about the spiritual dimensions of really good food,” says Biodynamic teacher and philosopher Dennis Klocek. “Food allows us to develop consciousness. Dead food feeds the corpse. Living food allows the soul to see the spirit.”

Make sure the food you feed your family is “living food” that connects you to your community.

3. Begin the meal with a blessing. Ask each person to say one

thing that brings joy to him or her or that he/she is grateful for.

Hold hands in the circle of the table. It matters that you begin the meal in reverence and gratitude.

4. Remember your favorite Thanksgiving. After dessert, hand out

pens and paper and have everyone write a short paragraph about their favorite Thanksgiving memory. Read these aloud to each other.

5. As you clean up, review the meal and the conversation.

Dishwashing can be a time to concentrate on gratitude for those dear friends and family in your life who shared Thanksgiving.

So how can we learn to foster an atmosphere of gratitude, blessing 1.

2.

3.

4.

www.webmd.com/women/features/gratitute-health-boost greatergood.berkeley.edu/article/item/pay_it_forward www.ncbi.nlm.nih.gov/pubmed/7484873). greatergood.berkeley.edu/article/item/pay_it_forward

www.livingwellmagazine.net

Patricia Damery is the author of Farming Soul: A Tale of Initiation. She is an analyst member of the C.G. Jung Institute of San Francisco and in private practice. With her husband Donald, Damery has been a Demter certified biodynamic organic farmer for ten years, where they grow grapes, raise goats, and grow and distill lavender and other aromatic plants. Her articles and poetry have appeared in the San Francisco Library Journal, Jung Journal: Culture and Psyche, Psychological Perspectives, and Biodynamics: Working for Social Change Through Agriculture. For more information, www.patriciadamery.com.

November 2014

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Jurdy Green

by Jenifer Jurden.

Jurdy focuses on engaging humans worldwide on the topic of green and helping them to “get grinning, get greening.” See Jurdy now at two websites!: www.jurdygreen.com and www.jurdy.com

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November 2014

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