LIving.Well Magazine October 17

OCTOBER 2017

LIVING WELL MAGAZINE™

“A DUAL CITIZEN”

WHEN THE DOCTOR BECOMES THE PATIENT A BREAST CANCER SURVIVOR STORY Debra Somers Copit, MD Director of Breast Imaging at Einstein Healthcare Network in Philadelphia

ALTERNATIVE CANCER TREATMENTS: 10 OPTIONS TO CONSIDER The Mayo Clinic

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

LWM TRENDS HAPPY 10TH ANNIVERSARY TO THE APPLE IPHONE X

We've opened the doors & are now scheduling Functional Nutrition consultations!

Call 302.384.7104 or learn more at firststatehealth.com/nutrition Functional Nutrition | Delayed Allergy & Micronutrient Testing Exclusive Supplements | Essential Oils & Bach Flower Remedies Yoga/Mindfulness | Class & Workshops 910 N. Union St., Suite 2 | Wilmington, DE 19805

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Keeping your “Hanger” at Bay Written by, Lauren Sharpe, Dietetic Student, University of Delaware

Definition: [hang-er]

In today’s world we are constantly on the go whether it be running around at work, running around with kids, or just a constant busy schedule that you can’t seem to get a grip on. But, having snacks on hand can always make things go smoother and keep the ‘hanger’ at bay. When choosing snack options a great rule of thumb is to pair a protein or healthy fat with a carbohydrate, this rule will help give you lasting energy throughout your day.

A cross between hunger and anger.

hangry [hang-gree] adjective, hangrier, hangriest. Slang.

1. feeling irritable or irrationally angry as a result of being hungry.

HEALTHY SNACKING Hummus and Veggies

Apple and Nut Butter almond • peanut • cashew

This is a great way to plan a serving of veggies into your day, and hummus is now being packaged in portable servings to make life easier. Go for about a 1/3 cup of hummus with ½ cup of veggies of choice, and you’ll be on your way to almost a 7g protein snack.

A serving of nut butter (2 tbsp.) packs in a 9g protein punch, and when paired with an apple it adds extra fiber for both a high protein and fiber snack. And to make things easier you can purchase single serving packets of nut butter, no more taking extra time to spoon out your servings or carrying around the whole jar!

RXBAR®

Peanut Butter Banana Smoothie

These bars come in a variety of different flavors to satisfy any palate. Most available in at 12g of protein, 15g of natural sugar from dates, and 6 grams of fiber, delicious and nutritious!

For all you ‘sweet-tooths’ out there this is a great option to prepare the night before and have it ready to bring on your busy ventures the next day.

1 medium banana + 1 tbsp. of peanut butter + 1 cup low fat chocolate milk + 1 cup of ice = YUM! All you have to do is blend it up in a blender, and you’ve got a whopping 15 grams of protein just waiting to happen.

Grapes and Cheese You don’t need to be at a swanky wine bar to enjoy this delicious snack.

Grab a cup of grapes and pair with about 1-2oz of your favorite cheese.

Cassandra Umile, R.D., L.D.N, 302-293-6351 Cassandra.Umile@wakefern.com Contact Kenny Family ShopRite’s Dietitian, Cassandra Umile, for more healthy tips!

www.livingwellmagazine.net

October 2017

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words from the editors and publishers:

September was an extremely difficult month for so many people all around the world. Kim Jong-un experimented with nuclear power as though it was merely a toy, and unfortunately continues to do so. We saw the aftermath of earthquakes of epic proportions causing several deaths and devastation in Mexico. We witnessed in real time hurricanes wreaking havoc on several different states and islands leaving them in utter destruction. Since hurricane season is not officially over until November 30th of this year, we can only hope that until then any action stirring up in the Atlantic Ocean stays in the Atlantic Ocean from now until then. Could it be the effects of global warming?

A big thank you to the Brandywine Valley SPCA who continues to be instrumental in saving the lives of several dogs brought to their facilities rescued from hurricane stricken areas, finding many of them new homes already.

This month is National Breast Cancer Awareness Month, and each year LWM recognizes the brave women and men who are breast cancer survivors and remember those who put up a good fight and are no longer with us. In this issue, we are honored to share the story of a survivor entitled, “A Dual Citizen” When The Doctor Becomes The Patient, A Breast Cancer Survivor Story by Debra Somers Copit, MD., following her story continue reading to learn about the technology that helped save her life, the Einstein Medical Center Philadelphia Helps Pioneer Technology to Detect Cancer in Dense Breasts. The Mayo Clinic shares 10 recommended alternative treatments that could be beneficial in helping those diagnosed with cancer feel better.

Recipes are from the newly released book, The Low-FODMAP Recipe Book: Relieve Symptoms of IBS, Crohn’s Disease & Other Gut Disorders in 4-6 Weeks. The Low-FODMAP Recipe Book is written by Lucy Whigham, who is a specialist gut dietitian and can help you take control of Irritable Bowel Syndrome (IBS), functional bowel disorder and digestive distress.This month is the Emile Henry warehouse sale …where you can find some of the best cookware and kitchen tools on the planet. Check out the Emile Henry ad and the Meals On Wheels ad in this issue for details. Pets and Humans will tell how to keep your pets safe at home and especially during the hours of “Trick or Treating” to help insure a happy fun filled Halloween.

To all non-profit organizations due to the defunding of so many significant non-profit organizations that help our community every day, LWM is now offering matching advertising dollars / space. This means that for every non-profit print advertisement that is placed in LWM as a non-profit organization it will automatically generate another one… free. If your advertising dollars only supports a three month ad campaign, we will add three more to give you six and if you really need exposure all year long a six month ad campaign will give you an entire year.

Advertising Inquiries: For the past thirteen years a portion of all advertising dollars from LWM has and will continue to support many non-profit organizations having provided advertising space at no charge to chosen non-profit organizations, as well as donations of auction items for 5K Runs and Silent auctions, and volunteer hours. We would like to thank all of our advertisers both past and present and our readers who have supported them because without them this would not be possible. Thank you! If you represent a non-profit organization and are interested in advertising in LWM please contact sales@livingwellmagazine.net.

—Enjoy & Share Everything! Brian and Diane Strauss

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

Please Welcome

Christine Scarpa Advertising Executive cscarpa@livingwellmagazine.net

Cell: 302.300.2097 Office: 302.355.0929 Sales@livingwellmagazine.net

VOLUME 12 NUMBER 10

Brian Strauss - Publisher

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

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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.

2017 Various Trademarks used By Permission of Their resPecTiVe owners

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Cover: designed by dcstrauss

Ella was born on August 29th 2010. She grew up close to an Army Base (Military Training Area) in Bavaria which makes her immune to fireworks and loud noises.

She a real mommy's girl and lives with a kitty near Frankfurt am Main- Germany.

She loves to explore new walking areas whenever I get her off the couch. She is the most loving puppy and my souldog for sure. You can follow Ella’s antics on Instagram at: www.instagram.com/myotherusernameisbetter_ www.livingwellmagazine.net

September 2017

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

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October 2017

1401 Silverside Road, Suite 1 Silverside Professional Park Wilmington, Delaware 19810 5

inside Mind Mastery—The Final Frontier Part VI Progress, Not Perfection Karen Verna Carlson

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@livingwellmag Taking Your Power Back Suzanne E. Eder

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32 How To Hack Your Motivation And Reap The Benefits!

Dr. Scott Rosenthal

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What Have You Tolerated In Your Life?

Joe White

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humans+pets: Pet Safe

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

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#livingwellmagazine 19

Tech Addicted

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Earth Talk: Green Patent Sharing

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and how it works?

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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 LIVIN G. TRIED

TRUE™ AWARD

Keeping your “Hanger” at Bay Written by, Lauren Sharpe, Dietetic Student, 3 University of Delaware Presented by: Kenny Family ShopRite’s Dietitian, Cassandra Umile What the Heck are Toxins?

A Non-Toxic Explanation that Makes Sense Melissa Crispell

AGAZIN ™ E

&

LL M WE

Sexual Health and Healing: Post-Vasectomy Sex Life: What Men Really Want to Know with Dianna Palimere

FOR POP-UP GIVEAWAYS!

Follow our Instagram page for an up close and personal look. www.instagram.com livingwellmagazine/

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Trick or Treating

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

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19 “A Dual Citizen” 12 When The Doctor Becomes The Patient A Breast Cancer Survivor Story Debra Somers Copit, MD Director of Breast Imaging at Einstein Healthcare Network in Philadelphia Alternative cancer treatments: 10 options to 16 consider

By Mayo Clinic Staff Mayo Clinic News Network

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LWM TRENDS

FYI

www.livingwellmagazine.net

Where’s Valentino?

7 October 2017

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FYI

WHAT DO YOU THINK?

"Toilet Slide for Dogs and Pets": Collects Pet Waste Without Having to Bend and Pick It Up More than three in five Americans or 62% have a pet according to a May 2011 Harris Poll and of these seven in 10 have a dog. While walking and exercising one’s dog is enjoyable owners also must collect and dispose of their pet’s waste even though it is a distasteful job This duty is made simpler, cleaner and easier when using this new tool.

The Toilet Slide For Dogs and Pets is a specially designed animal waste collection device, which extends and retracts at the push of a button, to be easily positioned under an animal's rear end when the animal is about to defecate. The design intent is to provide consumers with an easy means of collecting and discarding animal waste from the source without the need to retrieve it from the ground.

The Toilet Slide For Dogs and Pets is made of lightweight plastic material and features an elongated telescoping handle that enables the user to compact the device to a fraction of its length when not in use.

The unit operates with a push-button release mechanism incorporated into the design of the handle. When depressed it extends the handle several feet and when again depressed the handle retracts back to the original length. The base of the Toilet Slide For Dogs and Pets has a collection tray framework measuring six inches in diameter that holds a removable plastic bag over the rim of the unit. When attached to the Toilet Slide For Dogs and Pets this disposable bag holds the waste.

Plastic drawstring bags designed for use with this device are included with the initial purchase of the unit and are available in refill packages sold separately. Televised test marketing has recently been completed indicating strong consumer interest in Toilet Slide For Dogs and Pets.

The Toilet Slide For Dogs and Pets is Patent Pending and was invented by John Evans of Country Club Hills, IL who said, “I love my dog and enjoy our walks, but it can be daunting (smelly and messy) to have to bend over and pick up the doggy doo. This tool is easyto-use, it holds and disposes of the waste with ease and the pet is not bothered by it either. It is a valuable tool and it works.”

Note: Development of this product is being handled by Invents Company. For more information about licensing or sale, contact the Licensing Department at Invents Company Operations Center, P.O. Box 1682, Murrells Inlet, SC 29576 800-928-9181 www.invents.com Source: Invents Company www.livingwellmagazine.net

RESERVE YOUR SPACE TODAY FOR THE 13TH ANNUAL HOLIDAY GIFT GUIDE

Stress Free • Food • Recipes Entertaining • Spirits Giving • Joy with gifts from: Discovery Channel Star Wars Drone KuKuRuZa Gourmet Popcorn Product Red Alex & Ani Crated with Love The Spice Lab ARDELL: Looks To Kill lash, eye & lip kit Calendars from Workman Group What Do You Meme? (game) My audiopet.com Emile Henry Giovanni Emilio Pucci illy Art Collection Stand Up To Cancer Love Bubby Little Feminist tee Wild Turkey Masters Keep Decades

302.355.0929 {and this is just the short list}

October 2017

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What the Heck are Toxins?

A Non-Toxic Explanation That Makes Sense Melissa Crispell

The term detox is nothing new. Over the last few years the term has skyrocketed in popularity and the detox definition barely makes sense any more. Everyone has a detox answer and a method that “is the best!” or “it works!” Celebrities are in ads selling pills and powders that helped them shed pounds and feel great. Gyms and trainers are helping you “sweat out the toxins.” The problem is, none of these approaches talk about what toxins actually are and why you want to rid your system of them. How do you know if a detox is helpful or harmful? If you’re not sure what a toxin is, how do you know if your detox plan is doing anything at all?

If we evaluate what we eat, drink, think and do, toxic sources are more easily identified and more effectively addressed.

What Is A Toxin?

According to merriam-webster.com/dictionary/toxin the definition of toxin is: “a poisonous substance that is a specific product of the metabolic activities of a living organism and is usually very unstable, notably toxic when introduced into the tissues, and typically capable of inducing antibody formation.” Simply put, toxins are trouble! They are harmful matter originating from something internal, external or behavioral. How can that be? I eat healthy and I exercise – how do I have toxins? Let’s dig in a little deeper and break down the toxic sources.

 Internal Toxins Internal toxins are created inside our body as a result of natural bodily function. Meaning, it’s how we’re programmed. It’s what our bodies do just to function on a daily basis. We were designed to repair (while sleeping), detox (waste material) and defend ourselves (while awake).

Our bodies are constantly burning energy to keep up with building tissue and replacing worn out/dying cells which means constantly producing waste. Our bodies are really busy without us even being aware. All of the waste created is otherwise known as internal toxins. We then have to breakdown and eliminate the waste. When this waste accumulates, because of food/chemical sensitivities, lack of sleep, lack of nutrient dense foods, poor hydration (or water quality), you’re in for a rough road. Our bodies don’t take breaks to sort out any kind of build up – the system was designed to keep moving. A build up of toxins can wreak havoc on your system forcing your body to spend even more energy just to function.

You may have a build up of toxins if you: Experience gas or bloating after meals Are tired all the time, even after a full night’s sleep Are irritable, moody Have unresolved skin issues Headaches Don’t have regular bowel movements Unexplained aches and pains

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October 2017

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 External Toxins Sometimes we can control these, sometimes we can’t. External toxins are substances outside the body that we breathe, eat, drink or get on our skin. This doesn’t always mean chemicals in the air. It can be your cookware, deodorant, shave cream, face wash, sunscreen, toe nail polish, baby wipes, dog shampoo, the list is endless! Of course I can’t neglect to remind you about eating organic, nutrient dense foods. The GMOs used in creation, chemicals used as fertilizer, pesticides, and preservatives can become part of that toxic build up internally too. Environmental toxins range from smoke and smog, to BPA and phthalates in water bottles and shampoo containers. That moldy apartment with poor ventilation can be a source of environmental toxins leading to mystery illnesses.

People have been known to experience everything from migraines to respiratory issues without any actual illness identified. You can’t control what is floating in the air but you can control how you support your bodies’ repair process. Consider a HEPA filter for your home to reduce the toxic load in your personal space that is designated for relaxation and healing. Always opt for fresh filtered water over tap water.

this is the norm, not the exception, you’re risking your health. Toxins are not only physical. Your actions and behaviors can lead to increased toxins as well. Everyone feels some degree of stress occasionally and we’re resilient enough to tolerate it for short periods of time. It’s the extended periods of high stress that lead to unhealthy eating habits, poor food choices, depression, anxiety, and chronic fatigue. Think about working a full shift at work and your boss asks you to put in a few more hours at the end of the day. You agree. At the end of that extended shift, your boss asks you to put in additional hours. You agree. You arrive home, completely spent! You don’t even want to think about the household chores or other responsibilities you have. This is what happens to our bodies. We keep asking more and more of it when we load it with toxins.

Ultimately, we want to enhance our bodies’ natural ability to detoxify and eliminate. Adding to the workload can quickly become an overload situation. The easiest and most direct way to have a positive impact on your system is to mind what you eat, drink, think and do.

Melissa Crispell, CNS, CNHP, CWC, of the First State Health & Wellness Integrative Health Center, is a certified natural health practitioner, certified wellness coach, certified lifestyle educator, naturopathic candidate, and nationally recognized speaker. She has over 10 years experience as a natural health provider helping clients understand the connection between pH balance, food and chemical sensitivities, physical fitness and their overall health goals. If you’re ready to revitalize your health, visit www.firststatehealth.com, call 302.3847104 or e-mail wellness@firststatehealth.com to schedule a functional nutrition consultation.

 Behavioral I bet this one surprised you! We talked about how waste buildup and chemicals can be toxic, now let’s talk about how behaviors can be toxic.

Chronic stress leads to toxic buildup inside your body that is just as damaging as the chemical buildup. Have you ever stayed late at work to finish a project, gone in on the weekend, brought your work home with you? We’re all guilty of burning the midnight oil once or twice but when

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October 2017

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V Enter: Where’s ALENTINO!

Valentino Contest Find Answers Here

Wow! 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 a chance to be entered to win some great gifts, subscriptions, T-shirts, mugs, cookbooks ,books, videos, etc. 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.

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

REACH NEW CLIENTS ADVERTISE IN LWM

Call 302-355-0929 sales@livingwellmagazine.net

Home Office Pets Children Elders

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 & Phone Number included in your email. Because if you are a winner we can send out your prize!

In September, Valentino, went to visit “First State Health &Wellness Integrative Health Center” (p19) He wanted to learn more about Functional Nutrition after he read about Melissa Crispell’s Bone Broth. Valley Loves bones! If you need a hint you can always email us and ask:) Make sure you follow us on: Twitter @livingwellmag Instagram @livingwellmagazine #livingwellmagazine Facebook.com/ lwmlivingwellmagazine Sign up for our Newsletter at: www.livingwellmagazine.net

LIVING WELL EVERY MONTH  ALL YEAR Just $24.00 for the year! info@livingwellmagazine.net

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October 2017

Green Patent Sharing and how it works?

The idea behind so-called green patent sharing is that researchers, inventors and companies can share the rights to make, use or incorporate certain patented technologies that benefit the environment, theoretically expediting the development of energy efficiency, pollution prevention, recycling, water conservation and other advances for the common good.

The concept of patent sharing isn’t new. Back in the 1850s the four major manufacturers of sewing machines in the U.S. got tired of fighting over patent infringement and joined ranks in a patent sharing pool. Outside manufacturers would have to pay licensing rights to the pool, but otherwise the four partner companies were free to make use of any and all shared patents.

It took another 150 years, though, for green patent sharing to institutionalize. In 2008, the World Business Council for Sustainable Development (WBCSD) created the Eco-Patent Commons, an online exchange of green-friendly patents that can be downloaded and used for free. Eleven companies—Bosch, DowDuPont, Fuji, HP, IBM, Nokia, Pitney Bowes, Ricoh, Sony, Taisei and Xerox—have pledged over 100 different patents to the Commons to try to encourage new innovations in sustainability and conservation.

“Companies are increasingly realizing the value of partnering and sharing expertise on sustainability issues,” says Wayne Balta, IBM’s Corporate Environmental Affairs VP. “The Eco-Patent Commons provides an opportunity for business to share intellectual property that can further sustainable development.”

A few examples of patents available in the commons include; a battery recycling kiosk for consumers to swap out their used batteries for new replacements; a process that eliminates the need for antioxidant

metal coatings in the assembly of microchips and circuit boards; a labdesigned organism that lights up to indicate the presence of pollutants in water treatment facilities; and environmentally superior refrigerants to replace the ozone-destroying fluorocarbons phased out by the Montreal Protocol and other international agreements. These shared patents and dozens more are accessible via WIPO GREEN, an online marketplace for sustainable technology.

The concept of green patent sharing came up recently with the worldwide launch of Al Gore’s new movie, An Inconvenient Sequel: Truth to Power. The film documents a December 2015 phone call that Gore made to try to convince SolarCity CEO Lyndon Rive to be the corporate hero of the Paris climate accord by offering holdout India free use of his company’s photovoltaic patents to ease the costs of, and hasten the country’s transition away from, fossil fuels. Indian negotiators had been complaining that they could not get access to enough credit to pay for the expensive transition to solar on their own.

It isn’t clear by the end of the movie whether Rive extended the offer (he did) nor whether it had any impact on India’s decision to join the rest of the world in eventually signing onto the Paris accord (Indian negotiators say the patent sharing offer wasn’t a factor). Regardless, there’s been no evidence of any intellectual property transfer to date, although SolarCity “formally invited” Indian officials to visit its headquarters in 2016, so the wheels could be in motion.

CONTACTS: WBCSD, www.wbcsd.org; WIPO GREEN, www3.wipo.int/wipogreen/; SolarCity, www.solarcity.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.

www.livingwellmagazine.net

October 2017

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Photo: Debra Somers Copit, MD

“A Dual Citizen” When The Doctor Becomes The Patient A Breast Cancer Survivor Story

The next day, a colleague called to tell me the results of the biopsy. She was crying. I was about to become what a similarly stricken breast doctor called a “dual citizen” of cancer: a practitioner and now, a patient.

Debra Somers Copit, MD

On the evening of Wednesday, March 9, 2011, I sat down with my family to watch television after a typical day at work. I’d performed ultrasounds and examined mammograms that day, as Director of Breast Imaging at Einstein Healthcare Network in Philadelphia, and reviewed some of my research into 3-D mammography. Now it was time to relax and enjoy American Idol with my two sons. My husband was in another room.

When the strap on my camisole slipped off my shoulder, I reached over to put it back – and that simple gesture upended my life. I felt something in my left breast, something I hadn’t felt before, despite the self-exams I regularly performed in the shower. Uh-Oh, I thought. Something’s not right.

I left the room so I could check more closely in private. Yes, something was there. I called my husband to check it, too. Our lives were all about breast cancer. My father was an oncologic surgeon, my husband is a plastic and reconstructive surgeon, and I’m a diagnostician. Was I now stricken with the disease, too?

I promised my husband I’d follow up the next morning, but honestly – I’m not much of a worrier – it lapsed into the back of my mind until the next afternoon when I was doing an ultrasound on a woman in her 40’s who had a lump in her left breast. I was 47 and had a lump in my left breast. I finished the procedure and then had a mammogram, read by my close colleague, who then performed an ultrasound – which showed a mass. I immediately got a biopsy. Then I went back to work with ice packs in my bra.

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I was stunned – but soon found myself comforting my family, colleagues and friends. That was the role I was accustomed to. I also quickly ramped up the quest for more answers. Did I have the BRCA or BRCA2 genetic mutation that raises the risk of cancer? If so, I’d opt for a double mastectomy. Had the cancer spread beyond my breast? If so, I’d need surgery and chemotherapy. I began a hurried round of tests, consults, doctor’s appointments.

I didn’t have the gene. The cancer hadn’t spread.

I was lucky to have found it early, lucky to have needed only a lumpectomy, radiation and Tamoxifen. I was lucky to have survived unscathed enough to continue my life uninterrupted. I missed one day of work after the surgery and none during treatment. I’d get radiation at 7 in the morning and be at work down the hall at 7:30. But I’m not the same person who sat down to watch TV that night six-and-a-half years ago.

The harrowing experience of having breast cancer provoked me to reorder my personal priorities and deepened my appreciation for the work I do. I’m committed more than ever to cancer research and am gratified that the clinical trials I conducted at Einstein into Digital Breast tomosynthesis helped lead to FDA approval and made 3-D mammography the diagnostic tool of choice. I’m now working with 13 other institutions on multi-center trials with half a million women, to show the benefits of 3D technology. And I foresee a future when advancing technology will enable us to individualize breast cancer treatment, based on age, family history, cancer type, and other personal factors.

www.livingwellmagazine.net

October 2017

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And I use my experience to help my patients. I relate to them now with empathy, an intimate step beyond sympathy. I use my journey of recovery to bring my patients hope. My advice to them is considered more authentic because they know I understand the challenges they face. During my treatment, I had a patient who spoke only Polish. She’d had surgery and was terrified of getting radiation, perhaps for fear of being disfigured. I pulled aside my dress and said, “Look, I’m getting radiation every day now and here’s my breast.” Her eyes bulged out of her head. It was a remarkable moment.

I reassured her, through the Polish interpreter, that everything was going to be fine. I checked the next week and she was getting radiation.

Most of the changes have come in my personal life – but they didn’t happen right away. I barely had time to process my diagnosis because our family was in crisis; two of my husband’s best friends were dying of cancer. One of them died within six months of my diagnosis, and the other died a little over a year later. I was so preoccupied with them and their families and helping my husband and children that I didn’t allow myself the opportunity to sit back and reflect. But eventually, I did.

members of the Grateful Dead band. We’ve traveled to Mexico to see them – and we’re going back for their next concert there in February!

Sometimes, I still can’t believe I’m a breast cancer patient. It’s still not easy for me to say those words. But it’s not part of my thoughts on a regular basis even though it’s what I do every day. I think about it more often when I see someone who’s developed a recurrence and I think to myself, that could be me. But otherwise, I never wanted it to control or rule my life. That’s something I’ve tried to teach my patients, too. I don’t look to the future with fear and I don’t perseverate about my history.

Besides, I’m too busy these days riding Dan Dan and planning my next trip to see the Grateful Dead.

http://www.einstein.edu/ http://jamanetwork.com/journals/jama/fullarticle/2516698 https://www.ncbi.nlm.nih.gov/m/pubmed/28523569/ Debra Somers Copit, MD, is a fellowship-trained radiologist who is Director of Breast Imaging at Einstein Healthcare Network in Philadelphia. She’s also an Associate Professor of Radiology at Jefferson Medical College, Thomas Jefferson University. She has been honored as a top clinician, researcher, educator and administrator and recognized for groundbreaking research in the use of three-dimensional mammography, called tomosynthesis, to diagnose breast cancer.

When I was younger, I was – a Deadhead. I was among the rabid fans of the Grateful Dead who traveled all over the country to attend their concerts. And I also loved horseback riding. But those joyful pursuits had been lost to me for many years, swallowed up in the chaos of medical school, marriage and motherhood, in the exacting demands of cancer research and a career in radiology.

The reminder of mortality made me realize how much I missed attending concerts and being an equestrian. So I bought myself a horse -- his name is Danny Boy and I call him Dan-Dan – and I ride weekends and some weekdays, too. And I’ve begun dragging my dear, accommodating husband all over the country and elsewhere to hear the remaining

Photo below: Dr. Copit with her husband Steven Copit, MD, and their two sons Scott (in back) and Robbie.

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Einstein Medical Center Philadelphia Helps Pioneer Technology to Detect Cancer in Dense Breasts Director of Breast Imaging and cancer survivor is the first patient to use it.

Nearly half of all women in the United States have dense breasts, which makes it difficult to diagnose breast cancer. New technology to be used in conjunction with traditional mammography significantly increases early detection of breast cancer among those women – and a prominent Philadelphia breast radiologist recently inaugurated its use at Einstein Medical Center Philadelphia.

Debra Somers Copit, MD, who was diagnosed with breast cancer six years ago, was the first patient to undergo the scan using the LumaGEM® Molecular Breast Imaging system at Einstein. All turned out to be well – for her, and potentially for the many other women with dense breasts.

“The technology is an exciting advance in our ability to diagnose breast cancer and I am so delighted that we have this new tool to offer our patients,” says Copit, Director of Breast Imaging for Einstein Healthcare Network. Einstein is the first hospital in Pennsylvania to use the new technology, and one of the few across the country. Copit’s earlier research helped advance the use of three-dimensional mammography – called tomosynthesis – which is the standard diagnostic method in use today.

cameras which take a series of images. When the radiopharmaceutical is in the bloodstream, it accumulates in the cancerous tissue, highlighting the cancer cells during imaging. This makes it much easier for the radiologist to identify a tumor on the images.

A retrospective clinical study published in the August 2016 issue of the American Journal of Roentgenology confirmed MBI’s high incremental cancer detection rate: Gamma Medica’s LumaGEM Molecular Breast Imaging system was able to detect 7.7 cancers per 1,000 women screened that were not found using mammography. Approximately 85 percent of these cancers were invasive and 82 percent of the invasive cancers were also node negative, meaning they were detected at an earlier stage and presented a better prognosis. MBI is able to identify metabolic activity in these tumors despite breast density, which leads to an earlier diagnosis.

The procedure takes about 30 to 45 minutes and the radiologist reviews the images while the woman is in the screening room. If an abnormality is identified, a work-up is done the same day, such as a diagnostic mammogram or an ultrasound, in order to identify the problem.

Since dense breast tissue and cancer both appear white on mammograms, it makes it difficult for radiologists to distinguish between the two, so cancer can be masked by the dense breast tissue, resulting in false negatives or delayed diagnoses. Therefore, a secondary screening can be helpful to rule out the presence of cancer..

MBI works in an entirely different way from other diagnostic tools for breast cancer. The screening is done within one year of a woman having a mammogram, so the mammogram and this screening are done on two separate visits. MBI uses nuclear medicine, consisting of an intravenous injection of a short-lived radiopharmaceutical at a very low dose. After the radiopharmaceutical has been administered, patients are seated in front of the LumaGEM Molecular Breast Imaging system and the woman’s breasts are minimally compressed one at a time between two

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Breast Health at Einstein Healthcare Network The Marion-Louise Saltzman Women’s Center at Einstein Medical Center Philadelphia, celebrating its 20th anniversary, is at the forefront in technologically-advanced diagnostic imaging and testing for breast cancer. Since 2009, every woman who comes to the Center gets a three-dimensional (3-D) mammogram (tomosynthesis) which allows radiologists to see through the layers of breast tissue and detect abnormalities that might not be found in traditional two-dimensional mammograms. In addition to the Marion-Louise Saltzman Women’s Center, 3-D mammography is provided at all of the Einstein locations that offer mammography, The Marion-Louise Saltzman Women’s Center and the Women’s Center located across the street from Einstein Medical Center Montgomery are accredited by the National Accreditation Program for Breast Centers; the American College of Radiology (ACR); and by the Commission on Cancer.

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Alternative Cancer Treatments: 10 options to consider Alternative cancer treatments can't cure your cancer, but they may provide some relief from signs and symptoms.

Many people with cancer are interested in trying anything that may help them, including complementary and alternative cancer treatments. If cancer makes you feel as if you have little control over your health, alternative cancer treatments may offer some feeling of control. But many alternative cancer treatments are unproved and some may even be dangerous.

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To help you sort out the good from the bad, here are 10 alternative cancer treatments that are generally safe. Plus, there is growing evidence that these 10 alternative cancer treatments may provide some benefit.

How can alternative medicine help people with cancer?

Alternative cancer treatments may not play a direct role in curing your cancer, but they may help you cope with signs and symptoms caused by cancer and cancer treatments. Common signs and symptoms such as anxiety, fatigue, nausea and vomiting, pain, difficulty sleeping, and stress may be lessened by alternative treatments.

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Integrating the best of evidence-based complementary and alternative cancer treatments with the treatments you receive from your doctor may help relieve many of the symptoms associated with cancer and its treatment. Discuss all of your options with your doctor and together you can determine which strategies might work for you and which are likely to have no benefit.

Work closely with your doctor to determine the right balance between traditional medicines and alternative cancer treatments. While complementary and alternative cancer treatments, such as acupuncture, may reduce nausea or pain, they generally aren't powerful enough to replace cancer medications from your doctor. — continued on next page

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Which alternative cancer treatments are worth trying?

These 10 alternative cancer treatments have shown some promise in helping people with cancer. Talk to your doctor if you're interested in trying:

Hypnosis may be helpful for people with cancer who are experiencing anxiety, pain and stress. It may also help prevent anticipatory nausea and vomiting that can occur if chemotherapy has made you sick in the past. When performed by a certified therapist, hypnosis is safe. But tell your therapist if you have a history of mental illness.

Massage

Acupuncture During acupuncture treatment, a practitioner inserts tiny needles into your skin at precise points. Studies show acupuncture may be helpful in relieving nausea caused by chemotherapy. Acupuncture may also help relieve certain types of pain in people with cancer.

Acupuncture is safe if it's performed by a licensed practitioner using sterile needles. Ask your doctor for names of trusted practitioners.

Acupuncture isn't safe if you're taking blood thinners or if you have low blood counts, so check with your doctor first.

Aromatherapy Aromatherapy uses fragrant oils to provide a calming sensation. Oils, infused with scents such as lavender, can be applied to your skin during a massage, or the oils can be added to bath water. Fragrant oils can also be heated to release their scents into the air. Aromatherapy may be helpful in relieving nausea, pain and stress.

Aromatherapy can be performed by a practitioner, or you can use aromatherapy on your own. Aromatherapy is safe, though oils applied to your skin can cause allergic reactions. People with cancer that is estrogen sensitive, such as some breast cancers, should avoid applying large amounts of lavender oil and tea tree oil to the skin.

Exercise Exercise may help you manage signs and symptoms during and after cancer treatment. Gentle exercise may help relieve fatigue and stress and help you sleep better. Many studies now show that an exercise program may help people with cancer live longer and improve their overall quality of life.

If you haven't already been exercising regularly, check with your doctor before you begin an exercise program. Start slowly, adding more exercise as you go. Aim to work your way up to at least 30 minutes of exercise most days of the week.

During a massage, your practitioner kneads your skin, muscles and tendons in an effort to relieve muscle tension and stress and promote relaxation. Several massage methods exist. Massage can be light and gentle, or it can be deep with more pressure.

Studies have found massage can be helpful in relieving pain in people with cancer. It may also help relieve anxiety, fatigue and stress.

Massage can be safe if you work with a knowledgeable massage therapist.

Many cancer centers have massage therapists on staff, or your doctor can refer you to a massage therapist who regularly works with people who have cancer.

Don’t have a massage if your blood counts are very low. Ask the massage therapist to avoid massaging near surgical scars, radiation treatment areas or tumors. If you have cancer in your bones or other bone diseases, such as osteoporosis, ask the massage therapist to use light pressure, rather than deep massage.

Meditation Meditation is a state of deep concentration when you focus your mind on one image, sound or idea, such as a positive thought. When meditating, you might also do deep-breathing or relaxation exercises.

Meditation may help people with cancer by relieving anxiety and stress.

Meditation is generally safe. You can meditate on your own for a few minutes once or twice a day or you can take a class with an instructor.

Music therapy During music therapy sessions, you might listen to music, play instruments, sing songs or write lyrics. A trained music therapist may lead you through activities designed to meet your specific needs, or you may participate in music therapy in a group setting. Music therapy may help relieve pain and control nausea and vomiting.

Music therapy is safe and doesn’t require any musical talent to participate.

Many medical centers have certified music therapists on staff.

Hypnosis Hypnosis is a deep state of concentration. During a hypnotherapy session, a therapist may hypnotize you by talking in a gentle voice and helping you relax. The therapist will then help you focus on goals, such as controlling your pain and reducing your stress.

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Relaxation techniques are ways of focusing your attention on calming your mind and relaxing your muscles. Relaxation techniques might include activities such as visualization exercises or progressive muscle relaxation.

Relaxation techniques may be helpful in relieving anxiety and fatigue.

They may also help people with cancer sleep better.

Relaxation techniques are safe. Typically a therapist leads you through these exercises and eventually you may be able to do them on your own or with the help of guided relaxation recordings.

Tai chi Tai chi is a form of exercise that incorporates gentle movements and deep breathing. Tai chi can be led by an instructor, or you can learn tai chi on your own following books or videos. Practicing tai chi may help relieve stress.

Tai chi is generally safe. The slow movements of tai chi don’t require great physical strength, and the exercises can be easily adapted to your own abilities. Still, talk to your doctor before beginning tai chi. Don’t do any tai chi moves that cause pain.

Yoga Yoga combines stretching exercises with deep breathing. During a yoga session, you position your body in various poses that require bending, twisting and stretching. There are many types of yoga, each with its own variations.

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Before beginning a yoga class, ask your doctor to recommend an instructor who regularly works with people with health concerns, such as cancer. Avoid yoga poses that cause pain. A good instructor can give you alternative poses that are safe for you.

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Alternative cancer treatments: 10 options to consider

By Mayo Clinic Staff Mayo Clinic News Network

HAPPY 10TH ANNIVERSARY TO THE APPLE IPHONE X

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The future is here as Apple introduces Iphone X for its 10th anniversary of the iphone.

The all-glass front and back on iPhone X feature the most durable glass ever in a smartphone in two beautiful colors, silver and space gray.It also featuring the first OLED screen that rises to the standards of iPhone iOS 11 is redesigned to take full advantage of the Super Retina display and replaces the Home button with fast and fluid gestures, allowing customers to naturally and intuitively navigate iPhone X. Simply swipe up from the bottom to go home from anywhere.

Face ID revolutionizes authentication on iPhone X, using a stateof-the-art TrueDepth camera system made up of a dot projector, infrared camera and flood illuminator, and is powered by A11 Bionic to accurately map and recognize a face.

The new 7-megapixel TrueDepth camera that enables Face ID features wide color capture, auto image stabilization and precise exposure control, and brings Portrait mode to the front camera for stunning selfies with a depth-of-field effect. iPhone X also features a redesigned dual 12-megapixel rear camera system with dual optical image stabilization.

The TrueDepth camera brings emoji to life in a fun new way with Animoji. Working with A11 Bionic, Available as an iMessage app pre-installed on iPhone X, customers can record and send Animoji messages with their voice that can smile, frown and more.

Screen display is an all-glass design with a beautiful 5.8-inch Super Retina display, A11 Bionic chip, wireless charging and an improved rear camera with dual optical image stabilization. iPhone X delivers an innovative and secure new way for customers to unlock, authenticate and pay using Face ID, enabled by the new TrueDepth camera. iPhone X will be available for pre-order beginning Friday, October 27 in more than 55 countries and territories, and in stores beginning Friday, November 3.

The glass back design enables a world-class wireless charging solution. Wireless charging works with the established Qi ecosystem, including two new wireless charging mats from Belkin and mophie, available from apple.com and Apple Stores.

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Taking Your Power Back Suzanne Eder I’ve noticed an interesting phenomenon that often occurs when people devote themselves to continuous self-improvement, whether in the arena of health, career, success, relationships or money: they lose themselves.

They abandon their inner wisdom, their genuine longings and their inspired impulses and, instead, place all of their trust in the formulas and processes taught by outside experts.

In effect they give away their power, which is why I often think of it as abdicating the throne. They’re stepping down from the throne of their own life and following the path of another.

This is actually a culturally-sanctioned habit in a world that reveres research, systems and formulas. We’re actively encouraged to turn to outside experts rather than learning how to recognize and develop our own inner genius.

We devalue our intuition and deep inner knowing. We conclude that others who have succeeded in an area where we haven’t must have all the right answers.

And while it’s true that those who have succeeded have gained tremendous insights and knowledge, and we can learn wonderful things from them, it’s important to remember that many “experts” are expert at what works for them, and we owe it to ourselves to become expert at what works for us.

Of course, when we want to thrive in an area where we’re not yet thriving, we’ll need to learn things we don’t already know from other people. In fact, we thrive in the very process of connecting with others and allowing ourselves to be supported by them.

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But there’s a crucial difference between enlisting support or being willing to learn and giving your power away to others’ ideas, programs or formulas.

That’s your crown: your inner power and authority to create your success, your way.

Wearing your crown and choosing to take in someone else’s advice is saying, “Wow, this is just what I need right now to help me get where I want to go!” Not wearing your crown and following someone else’s formula is saying, “If I don’t do this the right way I’ll fail.”

One arises from a sense of empowerment, enthusiasm and inner alignment.

The other arises from fear.

And operating from fear will never lead to fulfillment.

I remember a long-ago conversation with my former coach, Tama Kieves.

I was wrangling with some advice I’d received from a marketing guru and trying to sort it out with her. To put it more bluntly, I was actively resisting the expert’s advice. It just didn’t feel good to me. But, hey, she was the expert making gazillions of dollars and I…wasn’t making gazillions of dollars.

With a heavy heart I’d concluded that I would just have to force myself to do this thing I didn’t want to do. I thought Tama could help me work through my resistance to doing it. And she did, but not in the way I’d expected.

She said to me, “There is nothing you have to do to succeed.”

Whew! I felt immediate relief. She was, in effect, giving me permission to

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do what I wanted to do, which was to ignore that particular advice. So there was nothing to resist! That was easy.

I know what you’re probably thinking: But then what? How did you learn to market?

She and I didn’t sort that our in our conversation. The truth is, I’m still learning. I’m learning what I’m willing and not willing to do, and I’m learning what works for me. And in the years since that session with Tama, I’ve come to appreciate what she was really saying: True success in any endeavor doesn’t come from doing all kinds of distasteful or burdensome things only to reach a certain milestone and declare our accomplishment. It comes from a sense of being true to ourselves and growing in ways we genuinely want to grow. It comes from courage and a willingness to own our dreams. It comes from a sense of aliveness. It comes from living in this moment rather than putting off living until some future date.

In Tama’s elegant words, “Success comes in the middle or not at all.”

Of course we’ll be challenged to learn new things as we grow. But the impulse for growth comes from within, and we need to stay connected with that inner impulse in order to grow in ways that are true to us. We honor ourselves – we retain our power - by listening deeply within and heeding our own counsel.

You have that power, too. Pay attention to how you feel as you move through whatever self-improvement process you have taken on, whether it’s to create work you love or find a life partner or lose weight or become more prosperous. Actually, see if you can stop thinking of it as selfimprovement and see it as the area in which you’re ready to grow into new levels of fulfillment. The less you see yourself as “needing improvement,” the more empowered you will feel.

Let your feelings of frustration, resignation or resistance guide you to pause and check in with yourself. Have you given your power away to someone else’s formula for success that doesn’t feel good to you? Is there an impulse you want to follow that you’ve been ignoring? Have your needs or desires changed? Or perhaps you feel good about the approach you’ve taken, but you need some support in moving through your fears.

Be curious and willing to explore. Those uncomfortable feelings are indicators that you’ve somehow given your power away and they’re calling you to take it back. They’re reminders that there is always another opportunity and there is always another choice. Choose with love as best you can right now, and keep listening within as you move forward.

Wear your own beautiful crown. You are more powerful than you know.

As soon as we think we “have” to do something or else we will fail, we’ve abdicated the throne. We’ve given our power away to the experts. And it’s not even about the specific thing they’re suggesting. We could choose to do that same thing and still be standing in our power. It’s about our reason for doing it.

Feeling forced or resigned to do something because of a belief that it’s the only way to avoid negative consequences saps our energy. It’s like pushing a big rock uphill, and we continue to push out of fear that if we stop we’ll be crushed. This is hardly the recipe for a fulfilling, empowered life.

Choosing to do something from a genuine sense of willingness or courage is empowering and self-validating. So is choosing not to do something because it feels inauthentic. The power is in knowing we have a choice, and trusting that there is never just one “right” way to create or experience the essence of what we want. There are countless ways, and countless opportunities. There will never be a time when opportunities for fresh choices simply dry up.

Without the fear-based pressure that we have to make the “right” choice, we can relax into exploring what feels like the right choice for us, right now - knowing that we can choose differently as we evolve.

I’ll be the first to admit this isn’t always easy. There have been plenty of times when I felt the weight of the world – my world – rested on making a particular decision and getting it exactly right. I gave my power to the “thing” I was deciding about, rather than remembering that I had the power to choose again and again. And I had the power to customize my own solution rather than merely deciding between two less-than-appealing options.

NOTE: This article was originally published in the September, 2014, issue of Living.Well Magazine, with the title, “Abdicating the Throne.” It resonated with a lot of readers and so we decided to share it with you one more time. Please read it again - or read it for the first time - with fresh eyes and an open heart. Maybe now is the time to recognize how powerful you really are.

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 mindbody-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.

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Mind Mastery— The Final Frontier -Part VI Progress, Not Perfection Karen Verna Carlson

I hope you are having a life experience that pleases you most of the time. If you are, mind training will definitely enhance your enjoyment.

If you’re not, mind training will definitely enhance your enjoyment.

At first, counting each exhale in a series up to four, while alternating with a simple inhale mantra, “I’m breathing in” is an easy strategy to gently, kindly encourage mental order amidst chaos. Think of a school bus full of rowdy children settling into a sing-along.

S urvival, Relief and Foundation Increasing my own daily meditation practice 20-30% these past five months has gradually improved my inner state amidst a confluence of tumultuous life challenges. My mind was overwhelmed with fear and anger, which generated streams of catastrophic thoughts draining my energy and hampering constructive action. I’ve survived this mental hurricane with mind training. Much more than temporary relief, meditation has been a foundational investment that pays ongoing dividends to strengthen and ground me as I progress further into my eighth decade.

Progress, not perfection is my focus.

Constructive Activity Count four sets each from one to four, four sets from four to one, four more sets begin at one, then another four descending back to one, etc. My mind was soooo hyperactive for awhile that each exhale had to

be filled with its number quickly repeated to tightly fill the entire length of that breath. Inhaling to the thought, “I am breathing in,” then exhaling, “one, one, one, one, one…” as many times as would fit until I began the next, “I am breathing in,” followed by, “two, two, two….” The idea is to give my rowdy mind something constructive to do without resorting to suppression with violence or drugs.

B ig Picture Shows Progress Mind training, mindfulness, and meditation are similar descriptions among many others for a journey towards wholeness, unity, fulfillment, grace and love. We continue to move in that direction until our earth body expires (and probably after that as pure consciousness). On this journey mistakes and successes are both instructive. Like planets in retrograde, we may appear to be moving away from that direction of integration at times, but the big picture is one of progress.

E ncourage Mental Order Travelers become more conscious in stages, by degrees as they journey. Breath counting is a convenient bridge towards inner freedom which expands with experience.

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Portable and Adaptable This is a quick fix for any distress. And it has added benefits of life affirming skill development. This breath counting is an intervention that makes you stronger and smarter and more integrated. This strategy is a foundation upon which you progress to build a better quality of life. It can be done with eyes open or closed. Breath counting can be done sitting, standing, moving. Do it during hours of insomnia or minutes until the red light turns green. It can be done alone, in silent concert with others, in an airport, in sickness, and in health. It is totally portable, totally adaptable to any situation.

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Soften and Settle My thinking, thinking, thinking began to soften and settle after a couple months’ practicing twice daily for 15 -20 minutes seated, eyes closed. (I was extremely distressed, so you will probably experience positive results much sooner.) Adjunctive practice fit conveniently into daily activities for varying amounts of time while washing dishes, mowing the yard, eating, waiting in line, walking through a parking lot. After awhile I didn’t need to recite each number so many times. My calmer mind wasn’t intruding obsessive thoughts into the spaces between numbers. I truly enjoy those quiet nanoseconds, which gradually expanded. When thinking resurges, I gently increase frequency of counting to regain serene order.

Calmness Becomes Peacefulness The calmness that results from breath counting opens to the next stage of practice—conscious breathing. Direct your attention to your nostrils and the sensation of the air coming in and going out. Notice your chest expanding and releasing as well as subtle movements in your abdomen. Recite mentally, “Breathing in, I know I am breathing in; Breathing out, I know that I am breathing out.” Vietanmese monk Thich Nhat Hanh (Peace Is Every Step; The Path of Mindfulness in Everyday Life, Bantam Books, NY, 1991 ) suggests, “You don’t even need to recite the whole sentence; you can use just two words: ‘In’ and ‘Out.’ …As you practice, your breath will become peaceful and gentle, and your mind and body will also become peaceful and gentle.”

Breathing Links Body and Mind Nhat Hanh continues, “Our breathing is the link between our body and our mind. Sometimes our mind is thinking one thing and our body is doing another, and mind and body are not unified. [SOMETIMES?!?] By concentrating on our breathing, ‘In’ and ‘Out,’ we bring body and mind back together, and become whole again….we become quite refreshed [with practice]. We recover ourselves, and we can encounter the beautiful things around us in the present moment. The past is gone, the future is not yet here. If we do not go back to ourselves in the present moment, we cannot be in touch with life. [Ponder that for a moment.]

Celebrate Progress “When we are in touch with the refreshing, peaceful, and healing elements within ourselves and around us, we learn how to cherish and protect these things and make them grow,” he affirms. That’s the nature of this journey, to grow our conscious connection with life. I invite you to let go of perfectionism as you travel and to celebrate your progress as well as the progress of others.

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.

She has received international recognition for holistic healing and educational work, an honorary degree, silver medal, and Who’s Who listing. She’s appeared on TV and radio and has been featured in professional publications and mass media. kvc@livingwellmagazine.net Phone (302) 777-3964 www.livingwellmagazine.net

Who Is Thich Nhat Hanh?

Pronounce his first name “tick.” He’s Vietnamese, 91, an ordained Buddhist monk since 16, author of nearly 100 publications in English, French and Vietnamese, and “a cross between a cloud, a snail, and a piece of heavy machinery—a true religious presence,” according to American Buddhist Richard Baker-Roshi, director of the San Francisco Zen Center and teacher of Arnold Kotler whose editorial introduction to Peace Is Every Step cites TNH’s Nobel Peace Prize nomination by Martin Luther King, Jr. as well as TNH’s other admirers like Catholic mystic Thomas Merton and the Dalai Lama. Kotler recognizes TNH “as one of the great teachers of the twentieth century. In the midst of our society’s emphasis on speed, efficiency, and material success, TNH’s ability to walk calmly with peace and awareness and to teach us to do the same has led to his enthusiastic reception in the West. Although his mode of expression is simple, his message reveals the quintessence of deep understanding of reality that comes from his meditations, his Buddhist training, and his work in the world.” For a catalogue of books and tapes by Thich Nhat Hanh, or a current schedule of Thich Nhat Hanh’s lectures and retreats worldwide, please contact Parrallax Press, P.O. Box 7355, Berkeley, CA 94707.

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“Eat less sugar, you are sweet enough already.”

How To Hack Your Motivation And ReapThe Benefits! Dr. Scott E. Rosenthal We’ve all heard plenty about computer hacking intended to sway your thoughts, opinions, and actions. But, what if hackers could penetrate farther than your hard drive and enter your brain? What if the hackers were doctors, exercise and nutritional gurus, and psychologists? The good news is that‘s not actually possible, because it sounds super creepy.

But this article will teach you how to self-hack your own brain and take hold of the reins that steer your motivation and willpower.

As you likely have heard many times before, the majority of diseaserelated deaths are preventable. Every choice you make either prevents death or contributes to its likelihood. Although warnings and fear tactics are not particularly effective in producing lifestyle changes, bear with me while I share a few chilling facts. This will set the stage for why hacking your motivation is so important.

According to the Centers for Disease Control, “at least 200,000 deaths from heart disease and stroke each year are preventable.”1

The secret to hacking your motivation is to create behaviors and ways of thinking that produce the desired action and outcome without focusing on what you need to do or have been failing to do. Please do not be fooled by the simplicity of the below tactics. They do not represent a complete list, but can get you started and prime your creative pump to add more of your own later. Adopt them without judgement or overthinking. Start today with at least one and add another in a day or two. Keep this article handy and visible where it will be seen as a daily reminder.

Brush and floss your teeth soon after dinner This hack utilizes the power of your laziness. In order to resist the hassle of redoing this tedious nightly activity, you will avoid that late night calorie-ridden snack.

Make this your exercise mantra: “I am good at driving to the gym.”

Don’t think about exercising regularly, but just think about the activity that sets it up. Once you arrive at the gym, the rest is easy. Just grab your sneaks and keys and go!

Make this your dietary mantra: “I am really a great grocery shopper”

Poor diet is a major contributor to the leading causes of chronic disease and death in the United States, including heart disease, diabetes, increased fat in the blood, and stroke.2

It doesn’t matter if you are a horrible eater, if you are an excellent shopper. After all, if it’s not in your house, how will you eat it?

The Centers for Disease Control and Prevention’s Behavioral Risk Factor Surveillance Survey revealed that less than 25% of Americans consumed the recommended amount of fruits and vegetables and equally few were as physically active as recommended.3

Breathe deeply and let it out slowly

As revealed by CNN, “Harvard researchers say, inactivity caused an increase in deaths from coronary heart disease, type 2 diabetes, breast and colon cancers caused more than 5.3 million deaths in 2008 worldwide.”4 1 https://www.cdc.gov/vitalsigns/heartdisease-stroke/index.html 2 Ann Intern Med. 2010;153:736-750 3 http://www.medscape.com/viewarticle/769218 4 http://www.cnn.com/2012/07/18/health

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Before facing any stressful situation (work meeting, important talk with your partner, debate team, etc.), tell yourself that at the first sign of getting roused you will take a deep breath in and slowly let it out before doing anything. Then you can continue.

Timing Like the earlier example about brushing your teeth, the timing of when you plan to do something determines if you actually do it. This is particularly important when it comes to exercising. Put it in your schedule either before you start the day or before you get home from

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work or school. Once you are home after a long day, laziness hacks your brain… and, we all know what happens (or doesn’t) then.

Do it for him, her or them Considering what your health and vitality means to a partner, child or good friend, motivation comes much easier. You are loved and one of the best ways to show your love back is to take care of yourself. I have a Father’s Day card hanging in my closet that my youngest daughter gave me years ago. It has colorfully written on it, “Eat less sugar, you are sweet enough already.” Although she was not concerned that I had an overactive sweet tooth, I liked the unintended message and continually use it for motivation.

The buddy system The power of having a friend or family member teaming up with you to perform health-promoting activities such as eating well or exercising is one of the best hacks! Partners keep you on course and off the couch.

Your motivation also exponentially increases when you have to play the role of drill sergeant.

Take your dog’s advice Before making any food choice (within reason), ask, “Would I feed this to my dog?” The next question should be, “Why won’t I feed it to my dog?” I once heard a doctor say, “If your dog is fat, you are not exercising enough.” Dogs want to get outside and walk no matter what the weather is, what’s on TV, or how lazy you feel. Listen to Fido and get some exercise, sunshine and fresh air.

SEX THERAPY IN DELAWARE

Just ask yourself Ask if it supports your health and happiness or leads to misery? Simple but direct questions of yourself can break the trance that guides you into dark alleys. Don’t sugar-coat it. Be tough and hold yourself accountable.

Lack of motivation is like a wild horse that needs to be tamed. Take the reins by using the above hacks and a few of your own. If you are still feeling doubts and your pony is running rampant, keep reading this article from the start (over and over again) until you’ve been hacked.

Dr. Scott E. Rosenthal is a second-generation Doctor of Chiropractic and a past president of the Delaware Chiropractic Society. He graduated with honors from Life University in 1993. Dr. Rosenthal has an undergraduate degree in nutrition and he is a Registered Yoga Teacher. Dr. Rosenthal is an expert in the field of health and wellness and a member of the Delaware Chiropractic Society, American Chiropractic Association and International Chiropractic Pediatric Association. He practices stateof-the-art care with modern forms of chiropractic and is the first to offer the Koren Specific Technique and Biotensegrity Restoration Technique in Delaware. Also offered are chiropractic pediatric and prenatal techniques (including Webster Technique certification). Dr. Rosenthal practices in Wilmington, Delaware where he took over his father’s practice which was founded in 1965. www.livingwellmagazine.net

Dr. Dianna Palimere, PhD, LCSW

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What Have You Tolerated In Your Life?

Joe White

What we tolerate in our lives becomes our life. Now think about what you just read. Actually, read it again.

Now, think about what does it really mean to you?

Nine simple words, but now feel for a minute the impact of those nine words.

What is the impact that it has on your life?

Everything that we have collected in our lives, our memories, our feelings, and our experiences; paints the current picture of our life. The good and not so good, all create the life we witness. It is the collection of our life. But how accurate is it?

In life, we need to do a spring cleaning for our lives. Examine the key areas of our lives. From the emotions that we feel, to our memories, to whom we spend time with consistently. We need to evaluate what we are keeping around and ask ourselves, “Does this still serve me?” and “Does this help me to create more love, happiness, success in my life?” If the answer is no, then we must toss it and make way for the new.

Sometimes life becomes like a sharp knife that over time becomes dull and blunt. In other words, we tolerate too much crap in our lives that has no business being a part of our lives. We must make the things that matter to us unacceptable not to experience or have. We have accepted what should be unacceptable, and we must make what we desire unacceptable nOT to have.

Now think for a moment, what don’t you see? What experiences are you missing? Forgotten?

Life is too short to live in lack, in fear, in disappointment, in regret, and not happy. But happiness is a choice. We must clear away what clouds our vision of the life we want and deserve.

Do you focus on the pain and misfortunes or do you see more happiness and success? Disappointment and fear or gratitude and laughter? The truth is, our lives are filled with all, but not all are represented in the picture. It is simply a sample of our lives. Kind of like a highlight reel.

Imagine parting the clouds, so that the sun, or in this case the happiness and fulfillment shines through.

I wish you a month of love and passion.

When springtime came around, my mom would do a “spring cleaning.”

She gave everything in the house a good ol’ cleaning. Then we went through my closet, put all the winter clothes away and brought out the spring and summer clothes. We looked at what was too worn, too small, or perhaps too outdated, we threw away or donated all the clothes that we no longer wanted. Then we went shopping to pick up anything that was needed. They were fun memories with my mom and in hindsight very resourceful. Imagine now, if we never did this? I would be wearing a sweater in July, worn clothes with holes and parachute pants that were long out of style.

dream for your life

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October 2017

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humans + pets

Pet Safe Trick-or-Treating

Halloween can be a very frightening evening for pets. The doorbell mysteriously keeps ringing and strange looking people dressed in unusual clothing appear at the door. Food is sitting near the front door which is not the norm and of course, pets want to investigate but keep getting told to leave it. Some pets are even taken on long walks up and down the block with their small humanoids being exposed to all sorts of even stranger things. Small dogs and cats are at a high risk of accidentally sneaking out or mistakenly being let out while answering the door all evening.

Halloween really is not a good time for our pets. Foolish superstitions put black cats at risk during the month of October and generally, more cats disappear during the Halloween season than any other time of year.

I would recommend that cats be kept inside in a closed room with no access to an open door during trick or treating. If you own a black cat and normally allow it to go outside you should consider keeping them inside not just on Halloween, but rather the entire month of October.

Dogs can benefit from being crated or confined to an inside room of the house too. Because when opening the door relatedly only to reveal an unusual looking person or group of persons unusually it’s impossible to predict what kind of behavior your dog might display. If he or she feels threatened or feels that you are threatened, they could exhibit unfamiliar aggressive behavior.

Even our own houses pose a hazard to our pets. The especially the “odd” pieces of clothing items (costumes) pose a threat. Your pet isn’t used to seeing these things around the house and may be tempted to play with them or chew on them. Cats especially like ribbons and small pieces of accessories to play with and these can cause a choking hazard or even a blockage in the gut if the cat (or dog) tries to eat them.

and theobromine) which dogs are extremely sensitive to and will react much differently than their human counterparts if ingested. All varieties of chocolate are toxic and should never be given to pets. Milk chocolate is not nearly as toxic as baker’s chocolate, and dark chocolate has more toxins than milk chocolate which is important to know if your dog should accidentally consume chocolate. Signs of toxicity include vomiting, diarrhea, increased breathing rate and increased heart rate, increased body temperature, seizures, and coma leading to death. Dogs also tend to eat the wrappers the chocolate is wrapped in which can cause intestinal blockage (and mean surgery to fix the problem).

Another toxin your pet may come across in candy or gum is xylitol, a sugar alcohol that is used as an artificial sweetener. Xylitol in dogs can cause vomiting, low blood sugar, loss of coordination, seizures, and even liver failure.

Hang or place decorations out of your pets reach and keep costumes hanging up away from pets. Keep candy, gum and other treats off the floor and safely placed in a drawer or cabinet.

Keep your pets safe and have a happy Halloween!

In the event of an emergency contact: Contact your veterinarian and contact the Pet Poison Helpline (855-213-6680) can help you and /or your pet’s veterinarian determine the toxicity of your pet and the best method of treatment.

Once the doorbell stops ringing and your pets are given freedom, there is all the tasty, oh so good smelling snacks that appear stockpiled around the house. Most dogs like the taste of chocolate but chocolate should never be given to them. Chocolate contains methylxanthines (caffeine www.livingwellmagazine.net

About the author: Caroline M. Wieczorek, VMD is a graduate of the University of PA School Of Veterinary Medicine. Dr. Wieczorek is the owner of House Call Pet Doctor, a mobile clinic offering annual examinations, vaccinations, and routine medical and dental care. Providing in home supported hospice care and end of life services for your pet.

Convenient fully equipped on board pharmacy including flea, tick, and heart worm supplies. Dr. Wieczorek can be reached at: 302-234-7848.

For more information visit: www.housecallpetdr.com October 2017

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only affects the sperm; which account for approximately 2-5% of all of the fluid released in a typical ejaculate. It is such a small percentage that it has little to no effect on the volume, color, or consistency of one’s ejaculate.

Q: What will happen during the procedure?

A: There are several vasectomy options, as different surgeons use different surgical techniques (e.g., Conventional, No-Scalpel, Laser, Open and Closed-ended, Vasclip implantations, etc.). I recommend researching the techniques and choosing the option that seems most comfortable for you. I also recommend spending some time to find the right surgeon. In general, you should look for a surgeon who has many years of experience and a very high success rate, with whichever technique you’re choosing.

Post-Vasectomy Sex Life: What Men Really Want to Know with Dianna Palimere I’ve received a lot of questions over the past several weeks about whether or not a vasectomy affects a man’s sexual functioning or desire. There seems to be a bit of confusion about what exactly occurs during a vasectomy procedure, and how it may or may not impact one’s sex life.

So, this month I’ve put together a Q & A of the most common questions about sex and intimacy, post-vasectomy. One question I’m not able to answer is: Why have I been getting so many questions about vasectomies over the past several weeks? I’m not sure. Perhaps parents sending their youngest off to school inspires couples to have more frank discussions about family planning? That’s my best guess (I also considered the changing of the seasons or pumpkin carving…but those seemed a bit too eccentric).

Q: How long after a vasectomy until it’s “safe” to have sex?

A: With regard to physical healing, most doctors will recommend

that you don’t have sexual intercourse for one to two weeks after the procedure. If you’re asking about sterility, it generally takes approximately two to three months before there are no longer sperm in the ejaculate, so birth control methods should continue to be used.

Most urologists report that it typically takes 15-20 ejaculations to clear all remaining sperm out of the cut vas deferens (still connected to the urethra). According to Dr. Marc Goldstein, an internationally renowned urological surgeon, “80% of men will be sterile after 15 ejaculations or 6 weeks after a vasectomy. It is important to have a semen analysis at that point to confirm absence of live sperm before stopping contraception” (www.vasectomy.com). If sperm remains, doctors will typically have the patient come back for a semen analysis every couple of weeks, until the test results show zero sperm in the analysis.

Q: How does it affect ejaculation? Will anything come out?

A: The semen produced during ejaculation is comprised of sperm, fluid from the seminal vesicles and fluid from the prostate gland. A vasectomy 30

The majority of the techniques will result in cutting, cauterizing and/or blocking the vas deferens (hence the term vasectomy). As you can see from the illustration below, the area where I’ve put arrows is where the surgical procedure will take place; on both the right and left sides (only one side is shown in the diagram). It is a minimally invasive surgery; and most vasectomies are completed within 10-15 minutes, using a local anesthetic.

Q: Will orgasms/ejaculating feel different afterwards?

A: No. There are rare exceptions to this; however, in those cases there is typically a complication which has occurred and needs further medical attention. In general, research studies have found that post-vasectomy, men’s sexual desire, sexual pleasure, and sexual functioning (i.e., erectile function) are all just as robust as they were before the vasectomy. In fact, some men have reported increased feelings of sexual satisfaction in cases where they were previously experiencing anxiety or worry around getting their partner pregnant.

Moreover, if one’s partner was experiencing symptoms of anxiety around the possibility of pregnancy, she may notice an increase in sexual desire and sexual pleasure post-vasectomy, as she will no longer have those preoccupations during sexual activity.

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

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October 2017

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

Q:

I am approaching 60 and I keep very active.

Recently, I sprained my ankle and wrist but now I have neck and back pain. I feel toxic when I take medication and seem to have every known side effect. I eat fairly healthy and I want to stay active what else can you recommend?

A:

Lets start with eating fairly healthy. The first line of defense for your joints is what you put in your mouth. It may be a blessing that you are sensitive to medication because that is one poison you will not have to detox from. If you are not drinking pure, clean water in glass, that is one place to start. Organic food is great for your body on a cellular level, a great place to create a good foundation. Eating plenty of fruit and vegetables decreasing carbonation, meat and dairy is healthy for your cells as well. Supplementing your diet with healthy oils not combined with your fruits also supports the bones. Gelatin, vitamins and minerals are very healthy for the bones and joints. To increase eating food that improves cellular health and decreasing food that hinders cellular function is of great baseline importance.

Next, to balance your activity with stretching, breathing exercises and meditation is also very well received by the joints. It is important to be as long as you are strong. Yoga is very complimentary for those who are active. Positive thinking and enjoying what you are doing is very high on the list of priorities. Please be careful to change up your workout, have a variety of activities so your body does not get into repetitive or compensatory patterns. Getting an osteopathic adjustment monthly and a massage twice a month would be a great combination to keep space and health in the joints and muscles. Make sure you are having fun with

your workout and that it is serving you well socially, mentally, physically and spiritually. Once I was told "the fastest way to your soul is through sweat."

Q:

I slipped but did not fall. Catching myself may have been worse than actually hitting the ground. I feel wrenched deep in my pelvis. Who can help me with this?

A:

Sometimes not falling feels so hurtful. It is possible to stress deep fascia and rotate large joints affecting you in ways you may not be aware of for weeks. When I do something like this, I take Arnica immediately and or rescue remedy repeating the doses every hour at first. I keep active but gracefully and rest a great deal. I stretch lightly in the whirlpool or pool or hot bath with epsom salts. An osteopathic adjustment is imperative for me especially if the pelvis is involved because they really do know most about the fascia of the pelvis and craniosacral system. If you need further adjustment you will know so. Myofascial treatment, Massage and Manual traction of my limbs is necessary. Never underestimate the injury of an almost fall as it is even possible to get whiplash and even possible concussion and never even hit your head. An inversion table and remedy adjustment may also be helpful.

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.

Cell: 302.383.5500 Email: ellynh@rcn.com

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RECIPES FROM: Eggplant & Harissa Sauté Preparation time: 15 minutes Cooking time: 10 minutes Serves: 4 1/4 cup sunflower oil 11/2lb baby eggplants, thinly sliced 4 tomatoes, chopped 1 teaspoon ground cinnamon 1 teaspoon finely chopped fresh cilantro leaves 2 tablespoons Low-FODMAP Harissa Paste (see below) salt and freshly ground black pepper

The Low-FODMAP Recipe Book: Relieve Symptoms of IBS, Crohn’s Disease & Other Gut Disorders in 4-6 Weeks

cooked basmati rice, to serve

The Low-FODMAP Recipe Book is written by Lucy Whigham a specialist gut dietitian andcan help you to take control of Irritable Bowel Syndrome (IBS), functional bowel disorder and digestive distress.

Dietary management is the key to managing IBS and other gut disorders. The most successful diet for bringing relief for symptoms such as bloating, abdominal distension, diarrhea and other digestive issues is the low-FODMAP diet, which has been medically proven in rigorous clinical trials to improve symptoms in up to 75 per cent of people with IBS. The low-FODMAP diet is helpful in identifying food intolerances, including lactose and fructose, and may also be used to help those who are suffering from Inflammatory Bowel Disease (IBD), Crohn’s Disease and functional symptoms following gastrointestinal surgery.

This book is an easy guide to why and how the low-FODMAP diet can help, and includes tables of what foods need to be avoided for the elimination phase and beyond.

FODMAPs (Fermentable Oligosaccharides, Di-saccharides, Mono-saccharides, and Polyols) are naturally occurring sugars that are found in a wide range of everyday foods. They are not fully broken down during digestion and therefore cannot be completely absorbed by the body. Instead, they travel through the gut where they are fermented by the bacteria that live in our gastrointestinal tract. In susceptible people (those with a sensitive gut), this fermentation can lead to excessive gas, bloating, pain, cramping. FODMAPs also draw water into the gut, which can lead to diarrhea and frequent bowel motions. Cutting out foods that are high in these fermentable carbohydrates and following a low-FODMAP diet can help you to regain control over your digestive symptoms and thereby improve your quality of life.

Once your symptoms are under control you can start to re-introduce FODMAPs to help you identify your individual intolerances and threshold levels. In this way you are empowered with the knowledge of exactly which foods cause you problems, putting you in the driving seat and letting you control your symptoms rather than have them control you.

Lucy Whigham (née Goddard) trained at the University of Nottingham, UK, where she achieved a Masters in Nutrition and Dietetics. She has worked at a leading NHS Trust for over 10 years and also works in private practice at a prestigious clinic in London’s Harley Street. Lucy sees patients for a variety of conditions but specializes in nutritional gastroenterology and disorders of the gut, and has seen a great number of people, both in her NHS and private practices, benefit from using the low-FODMAP diet to gain control of their gastrointestinal symptoms.

Lucy has developed group sessions for sufferers of IBS on how to manage their symptoms using the low-FODMAP diet, speaks about gut health at healthy-living events and blogs regularly on gut healthrelated topics. @thegutdietitian

Heat the oil in a large skillet over high heat and add the eggplant slices. Fry for 2 to 3 minutes, then add the tomatoes, cinnamon, cilantro, and harissa. Stir-fry for 3 to 4 minutes, or until the eggplant slices are tender.

Season to taste and serve with basmati rice.

Low Fodmap Harissa Paste Ready-made harissa paste contains garlic and is off-limits for those following the low-FODMAP diet. This homemade alternative is delicious and easy to make.

In advance of making the paste, soak 8 to 10 dried red chiles in water for 2 days. To make the paste, dry-fry 2 teaspoons each of cumin and cilantro seeds in a heavy skillet over medium heat for 2 to 3 minutes, until they release a nutty aroma, then grind them to a powder using a mortar and pestle. Drain the chiles, chop off the stems, and squeeze out most of the seeds.

Discard the stems and seeds and coarsely chop the chiles. Pound the chiles with 1 to 2 teaspoons of sea salt using a mortar and pestle.

Add the ground spices and pound again, then beat in 3 tablespoons of garlic-infused olive oil.

Transfer the paste to a sterilized jar and top off with another tablespoon of the oil. Seal securely and store in a cool place or in the refrigerator.

Use within 2 months.

Image on next page.

Photo credit: Will Heap

Distributed by Hachette Book Group Aster is an imprint of Octopus Publishing Group

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Eggplant & Harissa SautĂŠ

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Chicken Roasted with Lemon, Olives, & Saffron pinch of saffron threads 1 tablespoon boiling water 4 skinless chicken drumsticks 4 skinless small chicken thighs 1 lemon, halved 2 tablespoons maple syrup 2/3 cup dry white wine 3/4 cup green olives salt and freshly ground black pepper 2 tablespoons coarsely chopped flat-leaf parsley, to garnish To serve cooked new potatoes cooked green snap beans (limit each portion to 3oz) Chicken Roasted with lemon, olives & saffron Preparation time: 15 minutes Cooking time: 25 minutes Serves: 4 Preheat the oven to 425°F. Soak the saffron threads in the measured boiling water in a small bowl.

Cut a couple of slashes across the top of each piece of chicken and season with salt and pepper. Spread out the chicken in a large roasting pan or ovenproof dish and squeeze the juice from the lemon halves over them. Drizzle with the maple syrup, pour the saffron threads and soaking water over them, and add the white wine.

Roast for 20 minutes, basting with the juices occasionally.

Add the olives and cook for a further 5 minutes, until the chicken is cooked through.

Scatter with the chopped parsley and serve with new potatoes and green snap beans.

Photo credit: Lis Parsons 34

www.livingwellmagazine.net

October 2017

Preparation time: 20 minutes Cooking time: 30 minutes Serves: 4 Preheat the oven to 350°F. Cook the potatoes in a large saucepan of lightly salted water for 6 to 7 minutes. Drain and set aside to cool slightly.

Meanwhile, place the white fish and salmon in a deep-sided skillet. Pour in the hot milk and bring to a boil. Reduce the heat and let simmer gently for 3 to 4 minutes, until the fish is just cooked. Strain the milk into a pitcher and transfer the fish to an ovenproof dish.

Put the butter and flour into a saucepan and over very low heat to melt the butter. Stir for 2 minutes to cook the flour.

Easy Fish Pie with Crunchy Potato Topping

Add the reserved milk to the saucepan a little at a time, stirring well to incorporate it. Stir for a further 2 to 3 minutes, until thickened, then remove from the heat and stir in half the cheese, the lemon juice, and the chives, and season to taste. Pour the sauce over the fish, add the shrimp, if using, and stir gently to coat.

1lb 10oz potatoes, unpeeled 9oz white fish fillet (such as pollock or haddock), cut into bite-sized pieces 9oz salmon fillet, cut into bitesized pieces 13/4 cups hot lactose-free or plant-based milk (limit soy to 1/4 cup per portion), or standard milk if you know you tolerate lactose 1/2 stick butter

Wearing rubber gloves to protect your hands from the heat, grate the potatoes coarsely and scatter the grated potato over the fish. Scatter with the remaining cheese and bake for 15 to 20 minutes, or until the topping is golden and crispy.

1/2 cup gluten-free flour 1 cup grated Cheddar cheese, divided 2 teaspoons lemon juice 2 tablespoons snipped chives 31/2oz small cooked shelled shrimp (optional) salt and freshly ground black pepper www.livingwellmagazine.net

October 2017

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October 2017

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