Sept17 by Living.Well Magazine

SEPTEMBER 2017

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DISCOVERY OF NEW PROSTATE CANCER BIOMARKERS COULD IMPROVE PRECISION THERAPY KEEPING IT FRESH FROM THE GARDEN TO THE TABLE WHEN LOVE MEETS DEPRESSION SOCCER: SURVIVING TO THRIVING IN THE BEAUTIFUL GAME

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Back to School  Back to Healthy.

nut butter and store in the fridge overnight.

By: Samantha Lampert, University of Delaware 2018

 Omelet in a Mug Breakfast, the most important meal of the day, is even more important for kids. Growing minds and bodies need energy and nutrients to start the day off right and keep them going throughout the school day.

• In a glass mug, mix 1 egg with 1 Tbsp. of milk. Add in low fat cheese and vegetables, and microwave for 1 minute, stir, and microwave for a final minute or until eggs are set.

• Try and make breakfasts the night before • Making breakfasts portable can ease your mornings • Breakfast should be high in protein and low in sugar. The protein will help keep them full until lunch, and low sugar will avoid blood sugar spikes mid-morning. • Hardboiled eggs are a great school breakfast food. They are easily made in bulk, and pre peeled to store in the fridge. If your child’s school allows for snack time, packing something extra can give them a fun pick-me-up, and help dodge the dreaded vending machine. • School snacks should be quick and easy to eat, pre-portioned, not messy, and allergy friendly if necessary. • Healthy balanced snacks can help avoid a sugar rush as well! If your child is a fan of classic crunchy snacks, opt for buying the whole grain version, and adding a fruit on the side. • Tip: Save money by buying snacks in bulk and pre-portioning in the beginning of the week! Throwing together, an unhealthy lunch as the kids are running out to the bus is the last thing you want to be doing during the school year. • Making lunches the night before can help your mornings go by much smoother. You can even get the kids to help. • When making lunch, aim to include at least 3 out of the 5 food groups to ensure balance. • Buying a multi-section plastic container is a great way to get all the parts of their lunch into one place, and throwing this in an insulated lunch box will keep it fresh!

Snack  Antioxidant Trail Mix • Almonds, walnuts, Craisins, sunflower seeds, cheerios, dark chocolate chips  Healthy “Party Mix” • Whole wheat pretzels, whole grain cheez-it’s, multigrain tortilla chips, Chex cereal • Mix together with desired spices and store/serve in air tight bag or container

Lunch  Turkey Sushi • Wrap turkey breast, lettuce, tomato, onion, and mustard in a whole wheat tortilla. • Cut into small bite size rounds to resemble sushi. • Italian Shish – Ka – Bobs • Place cubed chicken breast, cherry tomatoes, and mozzarella cheese cubes on tooth picks. Cassandra Umile, R.D., L.D.N, 302-293-6351 Cassandra.Umile@wakefern.com

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September 2017

Contact Kenny Family ShopRite’s Dietitian, Cassandra Umile, for more healthy tips!

words from the editors and publishers:

September begins to bring us back to reality from summer vacations and festivities. The true lovers of the summer season, will partake in summer rituals long after the Labor Day weekend or until the weather permits. Are you ready for the smells of everything pumpkin wafting through the house, cool evenings and the leaves changing color, right before our eyes? The recipes from The Cookbook Lean for Life are featured in this issue of LWM and will help us move into the new season with some healthier eating, leaving our beach fries behind. Our newest content partner features the world class Mayo Clinic News Network. In this issue, “The discovery of new prostate cancer biomarkers” that could improve precision therapy, and research into pomegranate juice and prostate cancer (warning consult with your doctor before adding pomegranate juice to your diet,it can have an interactions with some prescription medications) both can be found in FYI on P8. Recently,The Mayo Clinic released a new book, entitled “Mayo Clinic, “The Integrative Guide To Good Health, Home Remedies Meet Alternative Therapies to Transform Well-Being” by Brent A. Bauer, M.D., Cindy A. Kermott, M.D., and Martha Millman, M.D., Melissa Crispell, a certified natural health practitioner, certified wellness coach, and certified lifestyle educator with 1st State Health & Wellness’ Integrative Health Center shares a wealth of health benefits that can be achieved from adding bone broth to your diet. Also included is an easy to follow recipe to make it, See her article on P 18 entitled, What’s Cooking: The Health Benefits of Bone Broth. The Emile Henry One Pot, on page 37 might just be the perfect pot for making your bone broth. See the Emile Henry Ad and the Meals on Wheels Ad (benefiting seniors) for dates and times of the upcoming Emile Henry warehouse sale. And as always LWM is packed with more to help you Live Well. —Enjoy & Share Everything! Brian and Diane Strauss

Gumdrop is looking for her “furever” home!

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Gumdrop

livingwellmagazine.net LIVING.WELL MAGAZINE© is a monthly publication distributed regionally. All articles and advertisements are accepted in good faith. Living Well Magazine assumes no responsibility or liability for any claims, conditions, products, services, errors, and/or opinions expressed through articles and advertisements appearing in this publication. Please check with your primary health care provider before making any changes. Living Well Magazine welcomes your comments and suggestions. No part of LIVING WELL MAGAZINE™ may be reproduced in any form without permission and written consent. Copyright, All rights reserved. 2017 Various Trademarks used By Permission of Their resPecTiVe owners

Her name is Gumdrop for a reason- she’s the sweetest treat around! Gumdrop is a loving, good natured 2 year old who could make a great family cat. She loves everyone she meets, and her easy going nature would help her fit into most homes. Not only is she friendly, but she’s absolutely beautiful too. Her stunning coat and unique markings make her the perfect eye-candy to add to any family portrait. She’s photogenic and affectionate- what more could you ask for? Gumdrop is available for adoption at the Brandywine Valley SPCA New Castle Campus (600 South Street, New Castle, DE; (302-516-1000; www.bvspca.org ). www.livingwellmagazine.net

September 2017

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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September 2017

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inside Mind Mastery— The Final Frontier Part V Mental Exercise Fosters Enchantment Karen Verna Carlson

Make a Vow Suzanne E. Eder

SOCCER: Surviving to Thriving in The Beautiful Game Dr. Scott Rosenthal What Are You Waiting For? Joe White

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The Great Cat Debate – Inside vs Outside Caroline M. Wieczorek, VMD

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#livingwellmagazine 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 TRIED

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Keeping it Fresh from the Garden to the Table 11 Melinda Myers

OPPOSITION GROWS: Seismic Testing For Offshore Oil Reserves William H. Funk, Bay Journal News Service

Understanding the Relationship between PCOS and Cancer Dr. Fiona McCulloch

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What’s Cooking: The Health Benefits of Bone Broth Melissa Crispell

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Back to School  Back to Healthy Written by Samantha Lampert, University of Delaware 2018 Presented by: Kenny Family ShopRite’s Dietitian, Cassandra Umile

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38 8 September 2017

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September 2017

FYI

Discovery of new prostate cancer biomarkers could improve precision therapy Mayo Clinic News Network Mayo Clinic researchers have identified a new cause of treatment resistance in prostate cancer. Their discovery also suggests ways to improve prostate cancer therapy. The findings appear in Nature Medicine. In the publication, the authors explain the role of mutations within the SPOP gene on the development of resistance to one class of drugs. SPOP mutations are the most frequent genetic changes seen in primary prostate cancer. These mutations play a central role in the development of resistance to drugs called BET-inhibitors.

ENDANGERED WHALES The North-Atlantic right whale is one of the most endangered of all large whales, with a long history of human exploitation and no signs of recovery despite protection from whaling since the 1930s. Between 300 and 350 individuals still exist, but despite seven decades of protection efforts, no population growth has been observed. The North Atlantic right whale can reach 18 m for females and 12.9 m for males. The species can weigh up to 96,000 kg. See Article on Page 12

BET, bromodomain and extra-terminal domain, inhibitors are drugs that prevent the action of BET proteins. These proteins help guide the abnormal growth of cancer cells. As a therapy, BET-inhibitors are promising, but drug resistance often develops, says Haojie Huang, Ph.D., senior author and a molecular biologist within Mayo Clinic’s Center for Biomedical Discovery. Prostate cancer is among the most diagnosed malignancies in the United States. It is also the third leading cause of cancer death in American men, according to the American Cancer Society. Because of this, says Dr. Huang, improving treatments for prostate cancer is an important public health goal. In the publication, the authors report SPOP mutations stabilize BET proteins against the action of BET-inhibitors. By this action, the mutations also promote cancer cell proliferation, invasion and survival. “These findings have important implications for prostate cancer treatment, because SPOP mutation or elevated BET protein expression can now be used as biomarkers to improve outcome of BET inhibitor-oriented therapy of prostate cancer with SPOP mutation or BET protein overexpression,” says Dr. Huang.

Research into pomegranate juice and prostate cancer Some research suggests that drinking pomegranate juice may slow the progression of prostate cancer. While those findings are only preliminary, several clinical trials are underway. Learn more from Dr. Erik Castle, a Mayo Clinic urologist. f you choose to drink pomegranate juice, talk with your doctor first. Although pomegranate juice is generally safe, there is evidence that it may affect how your body processes certain prescription medications. Those medications include the blood thinner warfarin (Coumadin, Jantoven) and some drugs used to treat high blood pressure and high cholesterol.

Mutations in the SPOP gene (depicted above and below) can then be used to guide administration of anti-cancer drugs (labeled treatment A through D below) in patients with prostate cancer:

Mayo Clinic News Network 8

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September 2017

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September 2017

Keeping it Fresh from the Garden to the Table

Melinda Myers

You spent the summer weeding, watering and tending to your vegetable garden. Now all your effort has paid off with a bountiful harvest. Maximize the flavor and nutritional value of your homegrown vegetables with proper harvesting and storage. For the freshest flavor, always prepare and serve vegetables immediately after harvest. But let’s face it, most of us are living busy lives and lucky to get the vegetables picked and eventually cooked. Plus, all the extras will need to be shared, preserved or stored for future enjoyment. Here are a few things you can do to keep the flavor fresh. Handle produce with care. Nicking, breaking and bruising the vegetables during harvest decreases storage life and quality. Harvest leafy crops such as lettuce, kale, and collards last as they quickly wilt after harvest. And with the wilting goes the ascorbic acid (Vitamin C). Ideally, vegetables you plan to prepare immediately should be cleaned outdoors. You’ll keep garden soil out of the kitchen sink and in the garden where it belongs. Collect your veggies in an open weave wire or plastic harvest basket like the Mod Hod. Its fold out legs allow the produce to dry before bringing it indoors. Rinse off the soil with the hose, drain excess water and carry your veggies into the kitchen to prepare. Clean your counters and cutting boards before you start slicing, cutting and dicing your vegetables. Trim stems, remove damaged leaves and compost these in the garden or worm bin. They will have a second life as compost in next year’s garden. Wait to wash, trim, and clean the vegetables you plan to store or prepare later. The scraping, cutting and slicing process increases the loss of vitamins and flavor and reduces storage quality. Increase storage longevity by matching vegetables with their preferred storage conditions. The closer you come to this, the longer your produce will last. Store roots crops like beets, turnips and radishes as well as cabbage and Brussels sprouts in a cold, moist condition. A spare refrigerator works great for these. Those in colder climates can store their carrots and parsnips right in the garden. Once the soil gets a bit crunchy, cover them with straw or evergreen boughs for easier digging in winter. Then dig as needed or harvest during the first winter thaw.

Use slatted crates or other vegetable storage solutions (gardeners.com) to maximize storage space and increase storage longevity. These systems provide ample storage space, so fruits and vegetables do not touch. Keeping stored fruit separated prevents rot from spreading from one fruit to the next. Plus, the slatted sides allow airflow to extend storage longevity. A few simple changes in handling your harvest will improve its storage life, flavor, and nutritional quality. Better quality means less waste and more abundance for cooking and sharing. Follow these harvesting tips to enjoy garden-fresh meals throughout the remainder of the growing season. Then continue creating tasty meals reminiscent of the garden season with properly stored produce long after your harvest is past.

Keep potatoes in a cool, humid and dark location like a cool corner in the basement. Sunlight causes the exposed portions to produce green chlorophyll and solanine, a glycoalkaloid toxin. The solanine gives the potatoes a bitter flavor and can cause vomiting and diarrhea if enough green potatoes are eaten. Just cut away any green portions before using. Store winter squash in a cool location as well. They can tolerate a bit lower humidity and last for four months or more when properly harvested and stored.

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

September 2017

Seismic surveys involve powerful airguns blasting the seas at 10-second intervals and measuring the echoes off the sea floor to help map offshore oil and natural gas fields — in the process disturbing, injuring and killing marine mammals and other wildlife.

OPPOSITION GROWS: Seismic Testing For Offshore Oil Reserves William H. Funk, Bay Journal News Service

More state and local officials join scientists in voicing concerns about impacts on marine life Scientists are worried that an executive order issued by President Trump earlier this year that seeks to open large portions of the mid-Atlantic and other coastal areas to oil and gas exploration would harm the endangered North Atlantic right whale and other species that occasionally visit the Chesapeake Bay. Trump’s order, issued April 28, would reverse a 2016 policy from the Obama administration that outlawed drilling in federal waters off portions of the Atlantic, Arctic and Pacific coasts and the Gulf of Mexico. The order also instructed federal agencies to streamline the permitting process to speed approval of seismic testing to locate oil and gas reserves in those areas. But the action is increasingly unpopular with many elected officials along the East Coast. In July, Maryland Gov. Larry Hogan announced his opposition to further offshore exploration. And the attorneys general from nine East Coast jurisdictions — including those from Maryland, Pennsylvania, the District of Columbia and Delaware — submitted comments opposing additional surveys. “The proposed seismic tests are themselves disruptive and harmful,” Maryland Attorney General Brian Frosh said in a statement. “Worse, they are the precursors to offshore drilling that would put the Chesapeake Bay at risk to drilling-related contamination. That contamination would have 12

catastrophic impacts on fragile ecosystems and important economies. This is a foolish gamble with our precious natural resources.” Gov. Terry McAuliffe of Virginia, in August also came out against offshore drilling, after previously offering some support for marine oil exploration. In an Aug. 11 letter to the Department of Interior, McAuliffe said he would oppose offshore drilling because there was not a revenue sharing commitment from the federal government. Coastal Virginians’ unease with seismic tests also appears to be growing. In July, the city council of Norfolk passed a unanimous resolution opposing both offshore drilling and seismic testing, citing threats to marine life, local fisheries and wetlands that offer vital protection from rising seas. The previous month, the city council of Virginia Beach also voted to oppose offshore drilling The seismic testing has raised particular concern because of its potential impact on marine life. The tests are conducted by firing seismic air guns from ships “every 10 seconds, 24 hours a day and seven days a week, at a noise level that would rupture a human eardrum,” according to the Center for Biological Diversity, an environmental group that was among 10 organizations that filed suit May 3 over the executive order. Among the plaintiffs’ contentions is that seismic blasts “could deafen and even kill whales, dolphins and other animals.” The University of Rhode Island, in partnership with NOAA, has created a website called “sound in the sea,” through which visitors can click to hear what seismic air guns actually sound like when heard several thousand kilometers away underwater. Cetaceans — whales and their relatives — use specialized echolocation for almost all of their activities, including hunting, migration, courtship

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September 2017

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and communication, but they are extremely sensitive to underwater sound vibrations, scientists say. Right whales, whose population is thought to number only around 500, could be at particular risk, they say. Last spring, 28 top marine mammal scientists specializing in right whales signed a statement declaring unequivocally that for this species, already facing a “desperate level of endangerment,” widespread seismic surveys may well represent a tipping point toward extinction. To locate new sources of undersea oil, companies employ compressedair guns that blast powerful acoustic waves through the water and into the seafloor. Each seismic test can affect an area of more than 2,500 square nautical miles, raising background noise levels to 260 decibels, approximately equaling the epicenter of a grenade blast. This can go on continuously for weeks or even months, according to a 2013 report released by the international body carrying out the United Nations sponsored Convention on Biodiversity. Scientists say potential harm is not limited to large marine mammals. The testing could also harm zooplankton — microscopic invertebrates that constitute the core of the marine food chain for everything from shrimp to baleen whales. In a June 2017 study published in the journal Nature, a team of marine ecologists found that their air gun tests decreased zooplankton abundance and caused a two–to threefold increase in dead adult and larval zooplankton. The study concluded that there was significant potential for negative impacts on the ocean ecosystem’s functions and productivity. In May, 133 environmental and civic organizations sent a joint letter to U.S. Department of Interior Secretary Ryan Zinke, asking him not to proceed with the Trump administration’s plan to expand offshore oil drilling and related seismic testing, citing “unacceptable risks” to ocean wildlife and ecosystems as well as human populations on the coast. But Zinke followed up on the president’s executive order with an order of his own on May 11, setting the seismic testing in motion. “Seismic surveying helps a variety of federal and state partners better understand our nation’s offshore areas, including locating offshore hazards, siting of wind turbines, as well as offshore energy development,” Zinke said in a statement. “Allowing this scientific pursuit enables us to safely identify and evaluate resources that belong to the American people.”

The National Marine Fisheries Service has also proposed authorizing more than 90,000 miles of active seismic blasting which, based on the results of the Nature report, would constitute “approximately 135,000 square miles,” according to the Natural Resource Defense Council. Reflection seismology, as the geophysical exploratory process is called, uses concussive compressed air to send a sudden shock of sound beneath the ocean surface. Oil deposits can be detected by a geological interpretation of sounds, or reflections, that bounce back. Reflections are gathered and collated by floating hydrophones, also called towed arrays or streamers. “When a mammal is exposed to an audible sound of high intensity and long duration,” said Maria Morell, a specialist in marine mammal acoustics in the University of British Columbia’s zoology department. “The sensory cells of the inner ear can suffer mechanical and metabolic fatigue.” This can lead to temporary or permanent hearing loss, she said. The seismic testing, she said, just adds to the cacophony that Atlantic’s marine mammals endure every day, including everything from ship engine noise and military activities to acoustic deterrent and harassment devices. Ingrid Biedron, a marine biologist with the conservation group Oceana, said that Trump’s call for offshore drilling may be difficult to enact under federal law. “Current proposals conflict with the Marine Mammal Protection Act,” she said. “They also conflict with the Endangered Species Act because several endangered whale species use the area proposed for seismic air gun blasting.” Citing a federal study, she said that as many as 138,000 whales and dolphins could be harmed and up to 13 million disturbed if the seismic testing is allowed. The recent National Oceanic and Atmospheric Administration’s Ocean Noise Roadmap recognizes that “sound is a fundamental component of the physical and biological habitat that many aquatic animals and ecosystems have evolved to rely on over millions of years.” William H. (Bill) Funk is a freelance environmental journalist whose work for the Bay Journal centers on wildlife, forestry, rivers, farming and other land use issues in the Allegheny and Blue Ridge Mountains and the Shenandoah Valley. Bill holds both a Juris Doctor and a Master’s Degree in Environmental Policy from Vermont Law School. For Comments or questions email Bill at funk@bayjournal.com

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SOCCER: Surviving to Thriving in The Beautiful Game Dr. Scott E. Rosenthal

Do you love soccer? As a person who has played competitive soccer for 30 years, I want to address all of you—players, coaches, and soccer parents. If I was speaking only as doctor, I may have steered people away from playing soccer due to the injuries that can occur. But, my love of the sport as both player and spectator prevents such an action. Instead, I will issue a cautionary yellow card and offer some damage-control measures that can not only prevent injury, but enhance performance as well. That is the goooooal of the article! The ankles, knees, pelvis, lower back, and neck are the most common sites of injury. Although the obvious mechanism of injury stems from an incident of physical trauma (blunt force from hitting the ball, another player, or the ground), it is the routine wear and tear that brings about most long-term problems. Hours of repetitive twisting, explosive starting and stopping movements and ball contact pounds away at the body relentlessly. Joints misalign and fixate. Muscles stretch, tear, spasm, and weaken. Inflammation, scarring, and dysfunction set in. Players are often subject to an accelerated rate of degeneration that can have serious effects later in life. Such long-term effects of playing soccer are well-documented. Soccer players frequently use their heads for more than thinking. The resulting trauma to the cranium and brain from heading the ball, and injuries to other body parts from play, may not be fully understood and appreciated. The neck is a different story. The force absorbed when heading a ball has been documented in scientific literature and clearly shown to have 14

a deleterious impact on the health of the cervical spine (neck bones). Long-time soccer players were found to have advanced degenerative changes throughout the bones of their neck as demonstrated on MRI and X-ray. The protective bony canal (formed by the stacking of spinal bones) in the neck which houses the spinal cord was abnormally narrowed. It was also revealed that flexibility was decreased among veteran players. 1 In other words, long term soccer players may ultimately suffer from chronic pain, nerve problems in the upper extremities, and other debilitating conditions associated with spinal degeneration and stenosis (the abnormal narrowing of a passage in the body). Chiropractic offers a comprehensive approach for soccer injuries from head to toe. The array of techniques used in chiropractic can profoundly benefit the soccer player and mitigate the effects the game has on the body. From gentle adjusting (realigning) the bones of the spine and extremities to soft tissue and laser techniques on the muscles, ligaments, and tendons, chiropractic can help keep you and/or your child in the game, get you back on the field, and even help improve performance. The recognition of the important role chiropractic offers in helping soccer players and other athletes was best demonstrated when doctor of chiropractic, William Moreau, DC, DACBSP, was assigned as managing director of sports medicine for the United States Olympic Committee (USOC) and chief medical officer for Team USA at the Rio 2016 Olympic Games. Research on the role chiropractic plays in naturally enhancing physical performance has produced findings that would excite players and coaches looking for an edge. A group of athletes under chiropractic care were compared to a control group that received no care. Agility, balance, power, and hand reaction time were all measured. They improved dramatically in the chiropractic group. The following results were found: — continued on next page 1

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Eur Spine J. 2004 Feb; 13(1): 76–82 September 2017

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After six weeks, the chiropractic group had an overall 10.7 percent improvement in athletic ability. The control group had a 4.5 percent improvement. After 12 weeks, the chiropractic group’s improvement was 16.7 percent! The study’s author concluded that: “the [chiropractic] athlete reacts faster, coordinates better, executes fine movements with improved accuracy and precision, amounting to an overall better athlete.”2 What about research specific to improved soccer performance? A study of players from the Regional Premier League in South Africa published in the Journal, Chiropractic & Manual Therapies, showed exciting results:

muscle another. I get to use nearly every technique and method in my toolbox. Perhaps the most exciting role I can play as a chiropractor is not only helping a player recover from injury, but take his or her game to a whole new level as my chiropractor father, Dr. Mel Rosenthal, did for me (many times). To prevent this article from going into overtime, let me conclude. Soccer is an intense sport. The wear and tear on the body is relentless and can have life-long consequences. Winning or losing depends on split second movements. A well-functioning body in proper alignment performs better. Avoid a red card from this doctor and make chiropractic part of your health care team and winning strategy! PS: If any officials from the national men’s or women’s team are reading this article, I’m available.

“There was a significant increase in kicking speed post intervention for all three [chiropractic] manipulative intervention groups”3 When considering how many games are either won or lost based on split seconds and how fast the ball can be kicked into the goal or away from danger, the results of this study will make every coach smile. I have found working with soccer players (both young and old) to be a blast. The types of problems vary so greatly that it is always exciting and challenging. It may be a twisted knee one day, low back or pulled thigh 2 Lauro, B.M. Chiropractic effects on athletic ability. Chiropractic: The Journal of Chiropractic Research and Clinical Investigations, 1991, 6(4), pp.84-87 3

Deutschmann et al. Chiropractic & Manual Therapies (2015) 23:1

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.

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September 2017

humans + pets

#adoptdontshop

A lot of people have (own) cats. Some believe that a cat should be outside since they are “wild”. Some (like the author) believe that a cat should be kept indoors exclusively to protect them from the dangers of the outside world. Some believe that cats should have access to both indoors and outside.

The Great Cat Debate – Inside vs Outside Caroline M. Wieczorek, VMD

I’m a firm believer of keeping our domestic pet cats indoors because they were born inside and do not have the full necessary skills to live outside and defend themselves against the big bad world. (Even the feral kittens “rescued” were essentially raised and domesticated inside.) Inside only cats that escape outside face a lot of problems. Not just from other domestic animals - cats and dogs, but wildlife – raccoons, fox, other wild cats (mountain lions in some areas), bears, and even coyotes and wolves. There are also humans, and humans have vehicles and cats don’t stand a chance against vehicles. Especially in urban areas, 16

the life span of an inside-outside cat is only a few years. The biggest cause of death is “road kill”, having been hit-by-car. Cats also tend to be poisoned more often if they are in-out; they lap up antifreeze puddles due to its sweetness and then go into kidney failure. They try to catch mice that have been poisoned and they get secondarily poisoned. They get grabbed by the neighbor’s dog, never having seen a cat before, and get bite wounds through-out their bodies.

Inside-outside cats— also share the same problems as inside cats

that escape outside. Male cats, even neutered ones, can be territorial and fight to scare off other cats they feel are invading their space, and cat bites create abscesses that can be fatal if left untreated, some cats can get septic. Abscesses are also very painful (I speak from experience from a cat bite). Animal bites need immediate medical attention. It takes about 3 – 5 days after a cat fight to see the swelling of the abscess at the punctured areas. Besides infections, rabies is also spread to our domestic pets through bite wounds. Delaware is a rabies endemic area, as are other areas across the country. Another disease that cats spread through fighting is feline leukemia virus (FeLV). This causes cats to die from lymphoma type tumors, especially young kittens that are infected in-utero from their mom cats. Lastly, cats can spread feline immunodeficiency virus (FIV) through fighting. This is not the death sentence to our cats as we once thought it was because cats can live normal life spans being FIV positive if kept otherwise healthy. It is not spread by casual contact so it is possible to have a FIV positive kitty live in the same household as FIV negative ones and not pass the infection along (unless the FIV cat is a fighter). FIV positive cats should NEVER be allowed outside.

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September 2017

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Outside cats— while not a favorite way to keep cats, some

circumstances call for it. Farms need barn cats to keep down the mice populations in their grain stores. Those cats need to live outside. But they are usually protected from some of the other things that an insideoutside cat needs to be wary of because barns tend to be on farms away from civilizations and wildlife. There are some factories/warehouses that are starting to keep cats on their property as mousers; many of those are rescues from trap-neuter-release (TNR) programs. Feral cats are cats that may have once upon a time lived inside but for whatever reason their original owners let them outside (or didn’t look for them if they got out) and after a period of time, their behavior reverted from friendly to cautious and afraid of everything. This kind of behavior is necessary for survival! Because so many of these cats are not neutered (females not spayed, males not castrated), they continue to breed and pass along diseases to each other. They are not current on vaccinations given to our domestic pets and upper respiratory infections are very common in the kittens. Rabies virus is also prevalent, sometimes the first symptom is a young to middle aged cat that just looks “sick” and is slower than the other cats. Rabies can be spread to people without even a bite wound, if you have an open cut and the infected cat’s saliva gets in contact with it, you can get infected! Feral cat colonies can be a nuisance if they are close to where you live. Cats will use your yard and garden as a litter box. Your cats can start to mark in your house because of anxiety due to other cats being outside their house.

TNR Programs— work because a colony of cats can only support

a certain number of animals. If you keep removing animals from the colony and adopt them out, then more cats can come and take their place (more kittens). If cats are trapped and neutered they cannot reproduce, and continue to replace and grow the colony but rather the numbers stay pretty stable and over time the colony should eliminate itself since no new members are able to replace the ones leaving. TNR colonies can be distinguished by the left ear of the cats being cut at an angle (tipped), this is done so that if a volunteer is trapping the cats, they can tell at a glance which cats have already been neutered and released without having to take it back to the veterinarian and sedate it to check. TNR programs will also deworm and administer rabies vaccinations to the cats when they have them to try to decrease disease in the cat population.

paw at to get them to release a few pieces of kibble. Some cat behaviorists even suggest placing food bowls on tops of kitchen cabinets, in closets, on tops of washers, and changing their places daily so they cat has to hunt down its food source! They should also have safe toys to “mouse” while you are not home: pipe cleaners, pom-poms, and ping-pong balls, small fuzzy toys without bells or strings that could be chewed. My cat fetches pom-poms and my brother-in-law’s cat brings him stuffed bats on a daily basis.

For the inside cat that the owner desperately wants to take

outside, there are companies that build outside enclosures (small 10 foot by 10 foot) cages that connect to your windows with a “doggy” door that allow your cat access to the great outdoors. These outside rooms have multi levels, can have grass planted inside them, or be stone floors. They can have kitty hammocks and even a sun roof to protect from the elements so a cat can go outside when it is raining, or have shade when it is very hot and sunny. I don’t like to put cats on a collar or harness and leash because I have seen them escape from them when frightened.

Stray cats—If a cat starts to hang out around your house, DO NOT start feeding it. Word will get out that there is food and soon you will have a small colony you are feeding. Delaware law says that if you are feeding it you are responsible for its welfare, meaning rabies vaccines and other care. If you abruptly stop feeding the cats because of that ruling, then you are guilty of neglect. Check the Delaware lost and found website and or there are several organizations in the area that can help you trap, neuter, adopt, or release if they are feral.

Long live the cat!

Naturalists • Bird Watchers— are against cats being outside

because they are killing song birds. It is what they do instinctively! It is not a wanted behavior in urban areas, even in rural areas. Our domestic kitties are fed regularly so they have no need to hunt for food. Cats can be given a lot of stimuli indoors so they don’t get bored. I’m a big proponent of having cats in multiples (two to four) to keep each other company and to help keep each other out of mischief (since they have each other they do not need to chew up your flowers or sofa). Indoor cats should also have other stimuli in you are away for periods of time: a perching place near a window so cats can peer down on things and watch the wild life play safely, a fish tank with a good solid lid, a TV tuned to a nature channel, a radio. Feeding an indoor cat should also be fun for the cat. In the wild, cats are hunters that stay active and lean. In most homes, cats get fed free feed all they can eat and tend to be heavier than they should be and bored. Cats can be fed indoors with toys they have to

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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

September 2017

What’s Cooking: The Health Benefits of Bone Broth Melissa Crispell Bone Broths are found in culinary traditions around the world. Ever heard the phrase “chicken soup for the soul”? Well it turns out that broth is good for more than just the soul. Like many other traditional foods (fermented vegetables and cultured dairy) bone broth has been used in healing routines for thousands of years. Bone broths are nutrient-dense, easily digested and packed with flavor. All bone broths (beef, chicken, lamb, even fish) were staples in traditional cultures and are the cornerstone of culinary arts. What is Bone Broth? Bone broth is a way of using every part of the animal. Bones, marrow, tendons, and ligaments that you wouldn’t normally eat directly are boiled down and then simmered. The simmering process allows the bones and ligaments to release healing components like collagen and glutamine. Bone broths not only contain minerals our bodies can easily absorb like: calcium and magnesium but also glucosamine and chondroitin, which is excellent for reducing inflammation and joint pain. Benefits of Bone Broth— There are almost too many benefits of bone broth to list in just one article. Dozens of nutrients that aren’t easily found in commonly eaten foods makes bone broth a valuable tool in your healthy regimen toolbox. If you were to choose one, only one thing to add today to feel better and have more energy it should be this! Bone broth is also beneficial in: Treating leaky gut Boosting the immune system Reducing cellulite Healing from food intolerances 18

In order to get real bone broth benefits – you have to use real bone broth. Many canned varieties in the grocery store are lab-produced meat “flavors” in the form of bouillon cubes or freeze dried soup mixes. Monosodium Glutamate (MSG) is also a recognized “meat flavor” but is really a dangerous neurotoxin. For best results you’ll want broth made from grass fed animals found at your local farmers market. Why bone broths are good for you What is it about bone broth that makes it so special? It all boils down (pun intended) to collagen and gelatin. Collagen is found in our bones, skin, cartilage, tendons, and ligaments. As we age or experience wear and tear we can become less flexible and have diminished joint cartilage. Collagen from the animals leach into the broth as it simmers making it more absorbable to us and helps restore cartilage. Collagens best friend gelatin is a key component is restoring the gut lining and combatting food sensitivities. Bone broth is very easily digested and soothing to the digestive system. Eating or chewing the actual animal protein is difficult for the digestive tract to process. Food is really only useful if we have the ability to break it down and absorb the nutrients. A simplified explanation of leaky gut: leaky gut is the result of undigested food particles making their way through teeny tiny openings of a compromised intestinal lining. They then make their way into the bloodstream causing a flood of antibodies because the immune system detects a “foreign invader”. This creates inflammation and can lead to dysfunction all through the body. Collagen, gelatin, and other amino acids found in bone broth seal help seal those tiny openings. Because bone broth is so easily absorbed it is one of the most beneficial foods to use in restoring gut health and ultimately restoring immune health as well. Bone broth also supplies glutathione and sulfur, which are great for boosting our natural detoxifying ability.

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September 2017

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Because bone broth has easy to absorb essential and non-essential amino acids, collagen/gelatin which help form connective tissue, and many nutrients that support healthy digestion, immunity and brain function we could almost call it vitamin broth. What other food do you know of that benefits every part of your body? Who doesn’t want better flexibility, firmer skin, less wrinkles/cellulite and a healthy immune system?

How do I make bone broth? Here’s how to make your own delicious broth at home: Several pounds (5-8) grass fed beef bones. A freezer bag full of cut up vegetables (even scraps): onions, carrots, celery, etc. I don’t recommend brassicas or beets.

Add filtered water to cover and bring to a boil. Once your brought the water to a boil add the vinegar and bay leaves. Turn down the heat and simmer for several hours (10-24). Skim off any foam throughout the cooking process and add water if necessary. When the stock is finished simmering filter through a fine sieve and store in mason jars. The broth will gel - you’ll want to serve this very hot. There will be a layer of fat on the top. This helps to protect your broth. Only discard this when you are ready to have your broth. You can sip this or use for cooking other dishes.

Fresh filtered water. 2 Tbsp. Apple Cider Vinegar (Braggs) and 2-3 Bay leaves. Rinse and clean the bones under clean water and pat them dry. Roast the bones at 400* for about and hour or until the bones are well browned and fragrant. If you don’t roast the bones first you may end up with a sour broth. Add the bones to a large stock pot or large crock pot along with all of your veggies. Garlic, leeks, mushrooms also make a great flavor.

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 302.384-7104 or e-mail wellness@ firststatehealth.com to schedule a functional nutrition consultation.

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September 2017

RECIPES FROM:

Ratatouille with Baked Eggs & Goats’ Cheese Serves 4, plus another portion or so of ratatouille for the freezer 4 tablespoons olive oil 4 red onions, sliced 1 tablespoon herbes de Provençe 2 large aubergines, roughly chopped 2 red peppers, roughly chopped 2 yellow peppers, roughly chopped 700g (1lb 9oz) jar of tomato passata 2 x 400g (14oz) cans cherry tomatoes 1 garlic bulb, halved horizontally, skin on black pepper 8 large courgettes, chunkily sliced 4 large eggs

About: The Louise Parker Method: Lean for Life: The Cookbook by Louise Parker The Much-Anticipated Follow-Up To The Sunday Times Bestseller The Louise Parker Method: Lean For Life This year, start a new you eating plan you can maintain for life. Louise Parker shows you how the A-Listers do it. Don't be fooled by vague promises of organic 'clean' eating. Teach yourself to Eat Beautifully And Eat Lean And Transform Your Body Forever. This cookbook not only contains over 120 fuss-free recipes; it arms you with the knowledge to create hundreds of variations so you will never get bored. Praise for Lean for Life 'Louise is the only one out there I trust - she's not holier than thou, yet somehow miraculously gets my reluctant arse into gear and sometimes even keeps it there. I love that her method is NOT a diet - and is genuinely sustainable - so I can have my glass of wine and manage to avoid spending the rest of the week eating cheesy wotsits. She toughens me up without driving me round the bend with kale juice and the more depressing style of sprout. She just gets it. We all use her, because she's discreet and funny and that's really important' - Emma Thompson 'Louise Parker, AKA the figure magician, has worked her magic on actors, athletes, pop stars, politicians and princesses and believes absolutely anyone can have a sensational body.' - Glamour 'Louise Parker is one of the very few weight-loss experts worth the title. A genius method, an unbelievable client list and years of experience.' - Good Housekeeping About the author: Louise Parker has spent 20 years learning, researching, testing and improving The Louise Parker Method. Her clients include CEOs and celebrities too A-list to name, as well as figures from high society and royal family members from around the world. To date, over 11,000 people in more than 28 countries have completed a Louise Parker programme. Many are willing to pay thousands of pounds for the unique plan. Louise now runs the Louise Parker company with her husband Paul, who left his job 4 years ago to help keep up with the ever-increasing demand for The Louise Parker Method. They live in London with their 3 daughters.

200g (7oz) goats’ cheese good handful of basil leaves, to garnish My ratatouille is a great way to use up slightly depressed veggies in the bottom drawer, combining them with a few kitchen cupboard basics. It’s also very little effort and great for batch-cooking and keeping in the freezer. Serve with any leftover meats or fish or – as I love to do, as shown in this recipe – with baked eggs and chunks of creamy goats’ cheese. Preheat the oven to 200°C/400°F/Gas Mark 6. In a large ovenproof pan, over a low heat, heat the olive oil. Add the red onions and keep stirring for 10 minutes until they are soft and begin to caramelize. Add the dried herbs and increase the heat to medium. Add the aubergines, peppers, passata and tomatoes and stir, then tuck in the garlic and season with black pepper to taste. Bring to a simmer, then transfer to the oven, lid off, and cook for 20 minutes. Now add the courgettes and cook for a further 10 minutes. Allow to cool. Now is the time to store the ratatouille you won’t need in handy portion sizes in freezer bags, if you want to. To serve 4, transfer 6 soup ladles of the ratatouille to a baking dish and make 4 hollows in the top. Break an egg into each hollow, sprinkle with chunks of goats’ cheese and bake in the oven until the eggs are cooked through and the cheese melts into the dish. Garnish with basil. Image on next page.

Distributed by Hachette Book Group Mitchell Beazley is an imprint of Octopus Publishing Group

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September 2017

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September 2017

Simple Saigon

Ten-minute Thai Beef Salad

This light fragrant salad is perfect for a light lunch and, as all the ingredients are firm, keeps for a day or so, making a great lunchbox for the following day. (Just don’t add the dressing if you are going to keep it for another day.) I love this recipe with prawns, leftover turkey or calamari, often buying those ready cooked, so I can assemble this salad in a matter of minutes after a long day.

Serves 4

For the salad 1 cucumber, sliced 400g (2 cups) cherry tomatoes, halved 1 red onion, halved and finely sliced leaves from 1 bunch of coriander, roughly chopped, plus a few extra leaves to serve leaves from 1 bunch of flat leaf parsley, roughly chopped

For the salad 4 x 150g (5½oz) skinless chicken breasts, cooked ½ red cabbage, shredded

leaves from 1 bunch of Thai basil, roughly chopped, plus a few large leaves to serve

½ Savoy cabbage, shredded

600-800g (1lb 5oz–1lb 12oz) leftover roast beef, or cooked steak, sliced

12 radishes, finely sliced

2 tablespoons chopped toasted peanuts

3 spring onions, cut in thirds lengthways good handful of coriander leaves

For the dressing

good handful of Thai basil leaves

2 tablespoons sesame oil

good handful of mint leaves

juice of 2 limes

4 tablespoons peanuts, skin on

1 tablespoon fish sauce

4 mild red chillies, finely chopped

2 garlic cloves, very finely chopped or crushed zest of ½ unwaxed lime

For the dressing ½ teaspoon peeled and finely chopped fresh root ginger (or ginger purée)

1 teaspoon (1cm/½ inch piece) peeled and very finely chopped or grated fresh root ginger ¼–½ teaspoon stevia, to taste

1 garlic clove, finely chopped

2 teaspoons reduced-sodium soy sauce

juice and finely grated zest of 2 unwaxed limes

1–2 red chillies, very finely chopped, to taste

pinch of stevia, to taste 1 teaspoon rice wine vinegar ½ teaspoon fish sauce 1 tablespoon groundnut oil Tear the cooked chicken into bite-sized pieces. Build the salad on a platter with the cabbage, radishes, spring onions, and whole leaves of coriander, basil and mint. To make the dressing, simply combine all the ingredients in a bowl and whisk. Add the dressing and chicken to the salad and toss well to ensure everything is evenly coated (don’t add the dressing if making this in advance). Chop the peanuts and toss in a hot wok just until they begin to brown, then remove from the heat. Top the salad with the chillies to taste and the hot toasted peanuts. Image on page 23

This is a great way to use up Sunday’s leftover roast beef… and takes me back to balmy nights on the beach in Koh Phi Phi – from a dreary Monday night in my kitchen – in no time at all. If you haven’t got any leftover beef, fry up a couple of bavette steaks, which are really good value and seriously full of flavour. You eat with your eyes so you can use a mixture of red, green and yellow tomatoes to make this salad even prettier. Don’t assume the kids won’t love it either; add the chilli only to the plates that want it just before serving. Assemble all the ingredients for the salad – except the beef and peanuts – on a large, flat platter. Now make the dressing, by simply whisking the ingredients together until the stevia has dissolved. Do taste and add more chilli if you like more heat or more stevia if you like a bit more sweetness. Arrange the beef in slices on top of the salad and dress the platter evenly with the dressing. Garnish with warm, toasted peanuts and more Thai basil to serve. Image on page 24

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September 2017

Simple Saigon

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September 2017

Ten-minute Thai Beef Salad 24

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September 2017

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Make a Vow Suzanne Eder

I recently led a new six-week pilot class in which we explored different facets of the manifestation process and how they can be cultivated to experience greater abundance – of all forms - in our lives. One of the facets we delved into was the balancing of our masculine and feminine energies, with the deeper understanding that masculine and feminine energies are not opposites – they are not meant to oppose each other. They are two complementary aspects of a seamless whole. That exploration yielded quite a few “aha!” moments for many of us. A deepened insight that emerged for me was this: many people have been walking a spiritual path that isn’t serving them. And when their spiritual path doesn’t serve them, they can’t experience the deep level of fulfillment they long for. What I’m referring to is the tremendous focus, in many spiritual teachings, on the need to transcend ego. Given that most of humanity has been living in a patriarchal society for thousands of years, it makes sense that spiritual teachings were addressed primarily to men. In a patriarchal society that not only separates the feminine from the masculine but also devalues it, male spiritual aspirants would likely have an imbalance of masculine and feminine energies within them. Spiritual teachings guided them to rein in or transcend their masculine energy, which was overused in its separation from the feminine. Healthy masculine energy is, among countless other exquisite attributes, assertive. It is also the aspect of our consciousness that has a clear sense of the value and worth of the individuated self. Healthy feminine energy is, among countless other exquisite attributes, receptive. It is also the aspect of our consciousness that has a clear sense of our connectedness, our Oneness. They are two distinct aspects of a healthy and whole spiritual consciousness, which is the level of consciousness that embraces the paradox of our co-existing individuality and Oneness. Both feminine and masculine energies need to be present for a harmonious balance of self-respect and compassion, as well as countless other harmonious attributes. 26

Masculine energy, without the balancing support of feminine energy, becomes unhealthy. The unchecked assertiveness of what the individual wants and needs morphs from taking what is rightfully ours to overtaking. It becomes what we witness as greed and stealing and coveting and killing. (Several of the Ten Commandments address those very tendencies.) The healthy masculine sense of self-worth can also morph into what we see as egotistical self-importance without the necessary balance of feminine energy. Spiritual masters, teachers and gurus have, for millennia, understood that feminine qualities such as compassion, humility and generosity need to be cultivated into full balance with the masculine qualities of assertiveness and self-respect. And so the teachings have been oriented to foster that. But how do those teachings affect people who already have highly developed feminine energy, especially those who have not fully developed their masculine energy? I’ve seen the answer to that myself, time and again, in working with clients who come to me with a deep longing to create a more fulfilling life, yet do not consider themselves worthy of it. Or they have such an ingrained habit of putting everyone else first that they’ve left themselves with no time or energy to cultivate their dreams. They ignore their longings and their inner guidance because they believe they would be selfish to pursue them. They are amazing, gifted and loving people, mostly women, who aspire to live a fulfilling and spiritually conscious life. But they’re trying really hard to transcend an ego they don’t even have. And that’s because feminine energy, without the balancing support of masculine energy, becomes unhealthy, too. Unbalanced receptivity morphs from a healthy acceptance of the full range of human experience and inspired ideas into an unhealthy allowing of others to walk all over them, or an unhealthy allowing of their own self-judging thoughts to dominate their consciousness. And without the healthy masculine sense of self, the feminine compassion for others morphs into negating their own needs, which then morphs into a feeling of unworthiness.

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September 2017

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As I reflected deeply on this several weeks ago, I felt inspired to craft a brief set of principles for energetically sensitive people who have highly developed feminine energy but have not fully understood the need to further develop their masculine energy, with its clear sense of self. I initially started thinking in terms of the Ten Commandments for women, or for all highly sensitive people, but wanted something that felt more loving and sacred. So the principles evolved into vows, and I’d like to share them with you now.

The Seven Vows I fully acknowledge and embrace my worthiness to live a deeply fulfilled life. I accept only those thoughts about myself that are kind, supportive and helpful, and I firmly disallow thoughts about myself that are damaging, diminishing or doubting. I extend the fullness of my caring and compassion to myself. I dedicate myself to the ongoing discernment of my true inner guidance. I honor my true inner guidance and act on it with loving conviction. I understand that in honoring my true inner guidance I am serving the highest good for all concerned, because true inner guidance arises from our Oneness. I stand in the center of my life with an open heart, saying Yes when I need to say Yes and No when I need to say No. I could have written many more such vows, but these flowed from me quickly and easily and, after reviewing them, I felt they provided an essential starting point. They arise from the work I’ve done with clients to help them shift the commonly held misperceptions that arise when a healthy sense of self is not fully developed. I would love for you to reflect deeply on them and consider the possibility of making these sacred vows to yourself, for yourself. You might also feel inspired to modify them or write your own, which would be tremendously empowering, or simply to consider your own balance of masculine and feminine energy and see what insights arise from that contemplation. This is particularly illuminating when you consider an aspect of your life in which you haven’t yet created what you want. Might you benefit from bringing more of the under-expressed energy into your thoughts, choices and actions? The energies don’t need to be “equal” - most of us naturally express one of them more than the other – but they need to be balanced and harmonious in a way that supports you fully. Remember, your masculine and feminine energies are not opposites of each other. They are distinct and complementary aspects of the amazing Whole that is you. Vow to honor and express your amazing wholeness.

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

September 2017

Mind Mastery— The Final Frontier Part V Mental Exercise Fosters Enchantment Karen Verna Carlson

When was the last time you enjoyed a few moments gazing up at a star-filled night? Jane Goodall spent many mindful nights doing just that in Gombe, Africa during her life with wild chimps.

As I’ve stated in previous months, the term mental training is interchangeable with others—mindfulness, focused awareness, meditation, restorative relaxation, restful alertness—characterizing a paradoxical state of both diffused and laser-like attention in the whole of this present moment. Mind training is a right-brained “time-in” connecting with universal beneficence giving the left brain a restful time-out. As there are many labels for this work, there are many more approaches and techniques both religious and secular. The secular ones often involve nature connections that unlock deep spiritual experiences. Spiritual Awareness

Mystery, Awe, Wonder, Humility In her memoir Reason for Hope (Warner Books, Inc., NY, 1999) one evening she mused, “How sad it would be, I thought, if we humans ultimately were to lose all sense of mystery, all sense of awe. If our left brains were utterly to dominate the right so that logic and reason triumphed over intuition and alienated us absolutely from our innermost being, from our hearts, our souls. I watched as, one by one, the stars appeared, the brightest first and then, as the sun’s light faded, more and more until the sky was studded with brilliant, flashing points of light. Albert Einstein, undeniably one of the greatest scientists and thinkers of our time, had sustained a mystical outlook on life that was, he said, constantly renewed from the wonder and humility that filled him when he gazed at the stars….The forest,” she wrote, “and the spiritual power that was so real in it, had given me the ‘peace that passeth understanding.’ 28

Diffused and Laser-like Attention

Jane Goodall is one of a minority for whom these practices seem to manifest naturally through her genes (her uncle was a surgeon, grandfather a minister) and her upbringing—“Like most children before the age of TV and computer games, I loved being outside, playing in the secret places in the garden, learning about nature. My love of living things was encouraged, so that from the very beginning I was able to develop that sense of wonder, of awe, that can lead to spiritual awareness….How would I have turned out, I sometimes wonder, had I grown up in a house that stifled enterprise by imposing harsh and senseless discipline. Or in an atmosphere of overindulgence, in a household where there were no rules, no boundaries drawn. My mother certainly understood the importance of discipline, but she always explained why some things were not allowed. Above all, she tried to be fair and consistent.”

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Formal Mind Training

we’ve been having. These are wondrous and awesome and delightfully mysterious.

Augmenting such a blessed foundation, Jane was drawn to take some courses in Theosophy when she was nineteen (1953-54) citing one teacher who, “constantly emphasized the need to stop what she called ‘circling thought’ so we could become aware of things going on around us.” Jane did engage in formal mind training then which fostered an even more profound meditative lifestyle that expressed as jungle research with chimpanzees and then as very public ecological activism. Mental Exercise Is Simple For me, mind training is as simple and about as much work as physical calisthenics. Unlike the latter, mental exercise can be done right here, right now. If you are breathing and have enough brain power to understand these words, you can practice mindfulness, or meditation, or focused awareness, or restorative relaxation, or whatever you want to label it. In previous columns I have described how simple it is to pay attention to breathing and counting as a basic technique.

Practice, Practice, Practice My recent months’ endeavors to practice mental training more frequently have paid those exciting dividends and many more I will share in future columns. I know this absolutely, positively without a doubt. As nights arrive earlier such enchanting experiences are increasingly available even in the ambient light of Wilmington. Practice mind training with your eyes open while star gazing, while waiting in a queue, while folding laundry, while walking across the parking lot. Practice with your eyes closed while seated for 10, 15, or 20 minutes twice a day every day. I guarantee you will experience enchantment, as did nineteen-year-old Jane when she wrote the following poem:

THE OLD WISDOM Consistent Practice is Work

When the night wind makes the pine trees creak

The consistent practice, however, is extremely challenging partly because the great rewards—and I mean huge, mind boggling benefits described by scientific studies cited in earlier columns—manifest slowly. It takes a month of practice for insomniacs to stabilize sleep patterns. Meditating prisoners practiced for more than two months to maintain 40% lower anxiety levels. Nine months’ mind training have reduced alcohol and cigarette use more than 50%. In 22 months non-prescribed drug use dropped to 12% for pot, 7% for hallucinogens, 1.2% for narcotics, 1.2% for amphetamines, and 1% for barbiturates.

And the pale clouds glide across the dark sky, Go out, my child, go out and seek Your soul: the Eternal I. For all the grasses rustling at your feet And every flaming star that glitters high Above you, close up and meet In you: the Eternal I.

Enchantment Increases Sophistication Sure, pharmaceuticals professionally prescribed can produce those stats in much less time, but that approach doesn’t make our minds or bodies wiser. Dr. Larry Dossey emphasizes, “Insofar as any health intervention does not increase our psychophysical sophistication and our internal wisdom in dealing with perturbations to our health, it is an inferior therapy.” (Space, Time and Medicine, Shambhala Publications, Boston, 1982). Mind training evolves mind and body to a higher level of sophistication. This is what I consider enchantment, which characterizes the dividends of meditation.

Yes, my child, go out into the world; walk slow And silent, comprehending all, and by and by Your soul, the Universe, will know Itself: the Eternal I.

Practice Increases Enchantment Dividends from mind practices fall into two categories: increasing desirables and decreasing undesirables. Clarity, as in being able to see the big picture while aware of component details, leads to easy problem solving. That same clarity opens my heartfelt appreciation for tender connections with others. Synchronicity has increased so dramatically that scheduling has a soft flow amidst very full lives. Telephone tag is one of those undesirable experiences that has disappeared, not to mention the great reduction of misunderstandings. Enchanted moments have sprouted as prolifically as mushrooms after these luxuriant rains www.livingwellmagazine.net

—Jane Goodall

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 September 2017

Polycystic Ovarian Syndrome [is an endocrine disorder that] affects over 7 million women. That’s more than the number of people diagnosed with breast cancer, rheumatoid arthritis, multiple sclerosis, and lupus combined. —Louise Chang, MD www.pcosaa.org

Understanding the Relationship between PCOS and Cancer Dr. Fiona McCulloch, author

point. The study did find a minimal increase in ovarian cancer in younger women with PCOS, but the increase wasn’t significant.

of 8 Steps to Reverse Your PCOS Many women with PCOS are concerned about cancer, in particular ovarian and breast cancer. Although it is a far more minimal risk compared to metabolic risks such as insulin resistance, type-2 diabetes, and cardiovascular disease, it is helpful to be aware of this, as the types of cancer in PCOS are among the most preventable. The main cancer of concern is endometrial cancer. When cycles are long, estrogen has relatively longer periods of time to act on the endometrial lining, causing it to thicken. If ovulation doesn’t happen, there is very little progesterone to change the structure of the lining and allow it to shed. As such, some women with PCOS have a thickened endometrial lining, called endometrial hyperplasia. If this is allowed to go on unchecked, it is associated with an increased risk of endometrial cancer. A 2015 Danish study found that there was a fourfold increased risk of endometrial cancer in a group of 12,070 women with PCOS.8 It’s important not to panic, however, as the vast majority were type 1, which is low grade, slow spreading, and often treatable. It’s also important to note that although there was a fourfold increase in endometrial cancer, only sixteen of the 12,070 women had it, as opposed to the typical statistics for endometrial cancer, where we would expect four women to be affected. This would mean that your chance of getting endometrial cancer would increase from 0.03 percent to 0.13 percent. Not a huge amount, but something to be aware of, as you can detect this early and treat it. As such, for women who don’t ovulate regularly, it is important to have a pelvic ultrasound and endometrial biopsy annually to check the health of the lining. It is generally a good idea as well to induce a period every three months if you tend to go long periods of time without menses. An exception to this is after stopping birth control or having a baby. In these situations, it can take some time for things to kick back in for women with PCOS, and in many of these instances, estrogen levels are on the lower side. In any case, if you haven’t had a period after six months of stopping the birth control pill, and you have PCOS, it’s advisable to request an ultrasound and hormonal bloodwork, including LH, FSH, estradiol, and progesterone.

However, PCOS was associated with increased risks of colon, brain, and kidney cancers—a surprising finding for the researchers. In the end, they attributed the risks of both kidney and colon cancers primarily to increased body mass index and insulin resistance and not inherently to PCOS itself. With respect to brain tumors, these were mostly located in the pituitary gland. This is in alignment with previous research associating benign microadenomas in the pituitary with PCOS. These growths can secrete prolactin and can cause hormonal imbalances, but they are almost always benign. It’s been found that up to twenty-two percent of people have pituitary adenomas, and the vast majority are unaware of them. The bottom line is that you want to watch your endometrial lining carefully and be sure you don’t go for long periods of time without periods. When it comes to other cancers, we can focus on nutrition and lifestyle factors, and it’s likely that these will reduce our risks, since most of them are metabolic in nature. And of course, environment is very important when it comes to any form of cancer, given that many environmental toxins that are problematic for PCOS can also contain risk for cancer. As an example, BPA can induce the growth of endometrial cancer cell lines and has been associated with ovarian and breast cancer risk. Fortunately, by reading this article, you are already on the right track to take the right precautions to protect yourself from cancer, cardiovascular disease, and type 2 diabetes. So, even if your periods become regular naturally as you get older, working on this program will help you to live a healthy, happy, and long life.

This way, you can get an idea of how your ovaries and lining are doing. The same Danish study also investigated other cancers and their link to PCOS. The study found no association between PCOS and breast or ovarian cancer, which is in line with the majority of evidence at this 30

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Fiona McCulloch, N.D., author of 8 Steps to Reverse Your PCOS and founder and owner of White Lotus Integrated Medicine, is a naturopath practitioner having worked with thousands of people seeking better health over the past fifteen years. She is a datajunkie who specializes in evidence-based therapies for PCOS, thyroid health, autoimmunity, weight management and infertility among other unique conditions that can all benefit from a system reboot. Dr. McCulloch is also a medical advisor for IVF.ca: Canada’s premier fertility community and is on the medical advisory committee for the PCOS Awareness Association. As a woman with PCOS herself, she is dedicated to increasing both awareness and research of this important condition that has far reaching effects on the lives of so many women. She is married and the mother of three boys. She can be reached on Facebook, LinkedIn, and Twitter. September 2017

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

doctor and therapist. Homeopathy in conjunction with the manual therapy has allowed for steady improvement and more so when patients participate in their rehabilitation process. Do not allow the medication or desire to win a law suit, or anyone elses agenda dictate your recovery.

I have chronic pain it started with back pain. Now, I I have a burning in my mid to low back constantly. I have neck and leg pain too. I have been under my doctors care work in construction and I am a musician. The pain is getting for heat, exercise and medicine, as I am directed. I have been worse. I can’t quit my job and I don’t want to stop playing doing this for one year? How do I know if the physical therapy music. I am doing is working?

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

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If my patients do not report to me that their radicular, or radiating symptoms are decreasing within the first three treatments, I change my plan. Most of my patients have multiple complaints and most often the last symptom to resolve is the back. Once pain is in the center of the low back, it is easier to fix. When symptoms radiate into the arms and legs from the spine than you need more than heat, massage and exercise. You should see your posture improving and have a sense of lengthening and ease in correcting your posture with every treatment. You should feel expanded and leave with a sense of hope that better days are coming. You should be decreasing the amount of medication you need to take as treatment progresses almost immediately. Take control of your body and manage your health care. Often people become complacent from medication. Manage and take control of your treatment plan rather than manage pain or allow your insurance plan to manage you. Do Yoga and meditation and eat well. All this helps your

If you apply physics to your body, the most significant finding here is the amount of bending required for you to do your work and your play. Both involve a flexed posture. You must counteract that posture. It certainly would not hurt to have osteopathic alignment or manipulation as well as Yoga could be very effective in helping introduce your body to the extension part of your world again. Before attempting to manipulate you, I would first lengthen fascia and muscles so that the alignment would happen almost on its own. The Yoga exercises would keep you mobile and strengthen your postural muscles. Reposture yourself and stretch now before symptoms get worse and you get talked into invasive interventions. Know your body and treat it well so it can do construction and play music for a long time. Hydration and diet are also extremely important especially when your work is physical labor.

There are several ways to know if your body is doing better in a therapy regime. If you are asking yourself this question after one year, it sounds like you may need a change in your program. When you have symptoms involving the spine there is a term centralization. This term implies that symptoms are moving more towards the center of the body or more towards the original site of pain when treatment is successful. So if you came to your therapist with leg and back pain and you now after one year only have back pain you are getting better, albeit rather slowly. If you came with back pain and you now have leg pain too, you are getting worse.

appointment today

September 2017

What Are You Waiting For? Joe White

The scene is from the movie Rocky II, Adrian is in a coma, Rocky, Mickey, and Paulie all are at her bedside. Rocky should be training for his fight against Apollo, but he can’t focus on anything other than his wife who is in a coma after giving birth to their first child. Adrian finally come out of the coma, asks Rocky to come closer and tells Rocky, “Win, Win.” Mickey yells, “What are we waiting for”? Cue Rocky Music... We want to wait for life’s perfect moment to begin life. We want to wait for life to settle down, to have all of our ducks in a row before we start to move forward. But if I can be honest, that is just an excuse. A story we tell ourselves to explain why we are not making changes. There is an old quote that I heard a long time ago, “The road to someday leads to a town called nowhere.” Waiting for a moment that may never come is just wasting away life. Someday may never come, and it usually doesn’t. How often do we trade our dreams away? Allow other people to tell us why you can’t do what you desire? Or just give up? In Rocky, he had Adrian to tell him it was time to get going but in real life, that voice usually must come from within you. One of my tattoos is a quote that has always spoken to my soul. It is in latin, but in translation it is.,”Fortune’s favor the brave.” Nothing is ever achieved, great love, wealth, health, without taking action. The time is always now to get on with living your life. The only things that are left when we don’t follow our dreams are regrets and excuses. I leave you with a quote from the TV actor Michael Landon after his diagnosis of pancreatic cancer, “Somebody should tell us, right at the start of our lives, that we are dying. Then we might live life to the limit, every minute of every day. Do it! I say. Whatever you want to do, do it now! There are only so many tomorrows.” Until next month, I wish you a month of love and passion. Live Free!!

Joe White is the President and founder of Get Life Coaching. Get Life Coaching is the leader in personal and professional development since 1999. Joe recently was named 2016 North DelaWHERE Happening Winner Top Life Coach and the 2016 DSBC Blue Ribbons award “Best Markteting of the Year”nJoe can be contacted at: 302-832-3424, or email him at: doitnow@getlifecoaching.com or check out: facebook. com/getlifecoaching Follow Joe on @getlifecoaching

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September 2017

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Image: Snap Power Duplex Guidelight Single in white

Snap Power (The new generation in cover plates.) Available in: Snap Power GuideLight—Lights the way with each one that is in place throughout your home. SwitchLight—Adds a dimmable night light cover plate to your light switches. USB Charger—Easily replace traditional coverplates with cover plates that will give you a charge by simply pluging in your USB cable SafeLight —turns any outlet into a child proof night light. All of the SnapPower cover plates are a low profile design and arecan be installed in seconds with no wires or batteries. Visit the website for color options. www.snappower.com

autoXscape Vehicle-mounted Lifesaving Flashlight The chances of actually having to use the autoxscape are slim but why not take it along for the ride just in case? Because safety experts estimate you have about 30 seconds to escape.

Ceramic Coated Fry Pan Set / 8” and 10” High-performance nonstick fry pan that features Kyocera’s proprietary ceramic nonstick coating technology that has been proven to outperform and outlast other leading brands. The ceramic coating provides superior non-stick performance that is safe, scratch resistant and very easy to clean. The heavy gauge aluminum base clad with a stainless base provides excellent thermal conductivity resulting in quick and even heat distribution. The durable riveted stainless handle is comfortable in hand and enables the pan to be oven safe up to 400 degrees F.

autoXscape is an emergency multi-tool that can help you survive, in three steps:

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1. Slash: cut through the jammed seatbelt with the integrated cutter blade made of hard highcarbon steel. 2. Bash: break the side window using either one of the two steel window punches. A much more reliable solution than spring-loaded alternatives that may fail to load in a life or death situation. 3. Flash: signal for help with the high-powered flashlight that includes an SOS mode. The autoxscape comes with a mount to secure it anywhere in your vehicle so you always have easy access. Amazon.com

Winner of the 2014 Good Design Award from the Chicago Athenaeum, an independent museum of architecture and design. kyoceraadvancedceramics.com www.livingwellmagazine.net

September 2017

When Love Meets Depression Dianna Palimere, PhD, LCSW

Over the years working as a therapist, I have seen the many, many faces of depression. I can say with a fair amount of certainty that the majority of people I’ve treated who were suffering from Major Depressive Disorder didn’t look or outwardly seem like what most people think of as a “depressed person.” This can be confusing for individuals who enter into a relationship with someone who suffers from chronic/recurrent episodes of depression, especially if they met during a time when the person wasn’t actively experiencing symptoms. In all likelihood, they met during a time when the person wasn’t at a “low point” and was able to connect and engage with others; enjoy a variety of activities; and seemed happy and energetic. Of course, after some period of time, the person will experience another episode of depression. Without support or education, partners experiencing this may be ill-prepared to stay in a loving relationship with them. It’s my hope that this might serve as an introduction, for those who may need it. How just a few of the symptoms of depression look in a relationship… Feeling sad, empty, lonely, hopeless- in a relationship, this can cause them to experience a lot of negative feelings about their partner, their relationship or the future of their relationship. While most people experience some negative feelings from time to time, someone who is in a depressive episode may have exaggerated levels of negativity and pessimism about their partner and their relationship. It may also prevent the person from being able to see any of the positive things that are present in the relationship. During a depressive episode, the person is likely to experience a much more distorted version of themselves, their partner, and their relationship. 34

Others may have a different, but equally as difficult experience. For some people who suffer from depression, the worst part is that not only do they struggle with intense feelings of sadness, emptiness, numbness and hopelessness—but they frequently have the insight and awareness to be able to acknowledge “no particular reason” for having those feelings. For example, I typically hear something like, “I’ll just be driving down the road and become tearful, for no reason at all.” Or, “Everything in my life is actually going pretty well, but I just can’t get out of this funk. No matter what I try to do, I still feel sad and alone in the world.” In the grips of depression, one of the biggest barriers is trying to manage their negative thoughts (also called cognitive distortions). The work of changing negative thought patterns is difficult enough for anyone who is thinking negative things about themselves. The work is tremendously harder when they are also fighting negative thoughts about someone else. After years of suffering from untreated depression, those kinds of thoughts have the potential to destroy one’s self-esteem. In Guy Winch’s Ted Talk: Why We All Need Emotional First Aid, he notes, “We know from dozens of studies that when your self-esteem is lower, you are more vulnerable to stress and to anxiety; that failures and rejections hurt more, and it takes longer to recover from them.” Thus, it becomes a cycle of depression, negative thinking, low self-esteem, increased stress and anxiety; which eventually leads into another episode of depression. For partners, they may have a really difficult time trying to understand how the person they met, who was once confident, happy and energetic; could “turn” into someone who seems to be “the complete opposite.” Without any guidance or understanding of the nature of depression, this has the potential to lead to feelings of anger or resentment—feeling the person misrepresented who they were before.

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Decreased interest or pleasure in activities that used to be pleasurableObviously, this can cause problems both in an outside of the bedroom. As time passes, this can cause problems in a relationship when their partner begins to feel like things that used to be shared interests or hobbies are no longer of interest to the person struggling with depression. For many people with depression, approximately 75%, this includes sexual activity. Without a good understanding of depression, this could lead to feelings of rejection, resentment, etc. Unfortunately, in some cases, it may cause some partners to come to the false conclusion that they are no longer sexually compatible (or never were; or lost the spark; etc.). In Stephanie Buehler’s book, Sex, Love and Mental Illness, she notes, “One symptom of depression is anhedonia, or a lack of pleasure in things that were once enjoyable; sex is often one of those activities in which a person loses interest. Add to that fatigue, lethargy, and a tendency to want to be alone and there are plenty of reasons for depressed persons and their partners to experience a decline in their sex life” (pg. 21). Sadly, without adequate support, such chronic feelings of anger and resentment can become so intense, that a break-up or divorce seems like the only answer. Weight loss or decreased appetite or significant weight gain (defined in the DSM-V as a change of more than 5% of body weight in one month). This can impact relationships in numerous ways. For couples who were “Foodies,” partners of someone struggling with depression might feel like they aren’t able to enjoy or connect over that interest anymore. Changes in weight may also negatively impact their body image. This not only has the potential to affect the person’s self-esteem, self-worth and self-confidence; but it may also lead to feeling unattractive and/or questioning if their partner still finds them to be attractive.

feelings of worthlessness would be harmful in any relationship. However, speaking specifically with regard to its presentation from someone with depression, it typically presents such that the person reports feeling “unloveable,” “unworthy of being loved,” or even “undeserving of love.” In cases where this occurs, even if their partner is trying to be loving and supportive, the “walls” built may prevent them from being able to take in any acts of love or kindness from their partner. And in turn, that may cause their partner to feel like their efforts go unnoticed or don’t matter. Diminished ability to think or difficulty concentrating- Communication is the foundation of any healthy relationship. For the person dealing with depression, it can be very difficult to listen and process what their partner is saying. If someone is unable to think clearly or focus on the words coming out of their partner’s mouth, it will inevitably lead to a communication issue. Partners can struggle with not feeling heard or it may seem like their loved one “just never listens” to them. What Can You Do? Seek professional help, including talk therapy and explore the possibility of whether or not you may benefit from medication. Talk to your prescribing physician about pharmaceutical options with the least known sexual side effects. Additionally, seek the help of a therapist who can help you recognize the signs of depression, learn how to combat and diminish cognitive distortions, and how to work on behavior changes that will help you to develop more sophisticated coping mechanisms to manage symptoms of depression.

Additional Resources:

Insomnia or hypersomnia—Getting adequate sleep is critical to our cognitive functioning. This cannot be overstated. There is a reason why sleep deprivation has been used as a wartime military tactic throughout history. When humans go days without adequate sleep, it can cause serious impairments in cognitive functioning, including impaired judgement or decision making. If it continues for extended periods of time, it can even cause hallucinations, memory lapses, and difficulty separating thoughts or dreams from reality. The thoughts and feelings of someone who is depressed and not sleeping can become riddled with distortions.

When Depression Hurts Your Relationship: How to Regain Intimacy and Reconnect with your Partner When You’re Depressed, by Shannon Kolakowski. Sex, Love, and Mental Illness: A Couple’s Guide to Staying Connected, by Stephanie Buehler. Depression Fallout: The Impact of Depression on Couples and What You Can Do to Preserve the Bond, by Anne Shefield. https://blogs.scientificamerican.com/mind-guest-blog/ the-warning-signs-that-depression-is-affecting-your-relationship/

Fatigue or loss of energy, nearly every day- For some individuals, they may be able to “do the bare minimum;” which includes going to work, eating, sleeping, washing themselves…basic activities for survival. For others, their symptoms may be so debilitating that the person simply can’t get themselves to get out of bed or off of the couch, no matter how much they may know they want or need to. In a relationship, this could be mistaken for “laziness” or not doing ones fair share of the household responsibilities. Partners may struggle with feelings of resentment in cases where they have to do more to compensate and experience long periods of inequitable division of labor at home. In some ways, this may be harder for the person who is able to still go to work and “do the bare minimum” because it’s harder to see (from the outside) how much energy it takes for them; and that they truly have absolutely nothing left at the end of the day.

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.

Feelings of worthlessness or excessive or inappropriate guilt- Clearly, www.livingwellmagazine.net

September 2017

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September 2017

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September 2017

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