moxie! spring/summer 2015
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contents
spring/summer 2015 Food For Thought Pauline Stevens shares her passion for food and life...................24
on the cover model Pauline Stevens photo by Beth Bizer
24
16
42
28
Health
Nutrition
Life
Healthy You! How to deal with chronic dry mouth ... 8
Healing Honey Nature’s sweet medicine..........................16
Mind Travel Neurobics for your brain .........................28
Your Best Energy What is possible? .......................................10
Healthy Recipe Chevre-Honey Dip.....................................22
The Direction of Your Life Confidently pursue your passion..........38
Fitness Walking for Fitness A plan that’s FIT for anyone....................12
Style Moxie Makeover From rugged to romantic........................32 Tricks of the Trade Caring for your hands and feet..............34 Chic Shots! On the hunt for great style......................36
Moxie Message My Tribes.......................................................42
from the editor
Do you have a vision for your life? Many of us do, but the vision can be a bit fuzzy.
I
n this issue of Moxie! we want to help you get true clarity about what you want your life to look like. Jill Sharp and Margaret Polser can help you get started on your purposeful path with their great advice and list of probing questions you need to ask yourself. See page 10. Marriage and Family Therapist, Mee-Gaik Lim, gives you permission to dare to dream about your life’s vision and provides practical steps to help you get there. Read her article on page 38. We’re excited about a new fashion feature in this issue. Turn to page 36 for Chic Shots! We’re sneaking around with our camera to catch true style in action. Our first “victim” is
Susie Russell, General Manager at Huisache Grill in New Braunfels. I dare you to catch Susie wearing anything that doesn’t reflect her true personality. She has a fun sense of style and willingly shares her tips and tricks with you. And don’t miss our feature story on photographer, Pauline Stevens, by Kristy Hurst (page 24). It’s easy to see what Pauline is passionate about by the images she captures through the lens of her camera. Take time today to focus on YOU! Grab a tablet and a pen and head outside to enjoy the fresh, spring air. Get started on your hopes, dreams and goals. This is your time. Be true. Be you. Be Moxie!
moxie! Editor in Chief: Georgia Williams Design Director: Pete Williams
Writers: Chance Litton, DDS, Margaret Polser, Jill Sharp, Stephanie Chelar, Charlie Agar, Jonathan Smartt, Meredith Patterson, Kristy Hurst, Heather Anderson, Mee-Gaik Lim, Ph.D
Moxie Magazine P.O. Box 310191 New Braunfels, TX 78131-0191
Photographers: Beth Bizer, Charlie Agar, Pauline Stevens, Lisa Haberle
georgia@moxiemagazine.com
Copy Editor: Kelly Williams
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Advertising: Caryn Benson - caryn@moxiemagazine.com 512.627.1020
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HEALTHYyou! An increase in cavities and tooth sensitivity, despite proper oral hygiene, is a common sign of dry mouth. The dryness can affect the lips and tongue causing cracking and a red or white appearance. Secondary fungal infections are the cause of the white presentation. Due to the lack of lubrication, friction and increased bacteria can cause mouth sores, bad breath, and difficulty chewing or swallowing. Management of dry mouth should be tailored to the needs of each patient. A team approach between patient, dentist, and physician is best. Meticulous oral hygiene with brushing, flossing, and alcohol free mouth rinse is always recommended. Identifying the underlying cause of the lack
Xerostomia (Dry Mouth) By Chance Litton, DDS ISTOCKPHOTO/PIOVESEMPRE
“I always keep a bottle of water by my bedside at night to keep my mouth from becoming too dry.”
T
his is a common complaint from those that do not produce adequate amounts of saliva. Dry mouth, known as xerostomia, affects 10% of our population and is more common among women. Saliva is one of those things that is taken for granted. It plays a vital role in keeping our mouths and bodies healthy. It cleanses our mouth, assist in digestion, neutralizes pH, provides lubrication, and helps us taste among other things. Dry mouth can be caused by a variety of reasons. Systemic diseases such as the autoimmune condition Sjogren Syndrome are at the top of the list. Sjogrens attacks salivary and lacrimal glands causing both dry mouth and eyes. 4 million people in America have Sjogrens, 90% of those are women. Side effects of medical treatment and medications are commonly linked to dry mouth. Radiation therapy to the head and neck and chemotherapy patients commonly manifest dry mouth. More than 500 drugs have the possible side effect of xerostomia. Blood pressure medications, antihistamines, antidepressants, diuretics, and NSAIDS are a few of those commonly involved. Physiological causes include dehydration, hormonal changes, and mouth breathing. 8 MOXIE! SPRING/SUMMER 2015
Dry mouth, known as xerostomia, affects 10% of our population and is more common among women of saliva is at the forefront. Physician consultation is indicated if a systemic condition is suspected. Treatment for dry mouth includes trying to replace saliva, stimulating the production of saliva, and a cavity prevention and control program. The most common option for saliva replacement is drinking water. Frequent consumption and misting from a squirt bottle helps maintain lubrication. There are a number of mouthwashes and artificial saliva substitutes that are made to stick to the tissues longer, such as Biotene products. There are prescription medications known as sialagogues which stimulate salivary output. Pilocarpine (salagen) and cevimeline (Evoxac) try to get the healthy saliva producing cells to salivate. I’ve had mixed results with these drugs. They can come with their own set of side effects including headaches and diarrhea. An aggressive cavity prevention and control program should be put in place. The goal of the program should be to neutralize pH and assist with reminerilization of demineralized areas. Daily use of prescription-high fluoride dose toothpaste and gels applied to the teeth helps. As with any condition, it is important to recognize dry mouth early. The prognosis of dry mouth is good if properly managed. Reducing symptoms and complications leads to an improved quality of life. Chance Litton practices dentistry at Litton Family Dental in New Braunfels. For more information visit littonfamilydental.com
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your best energy by jill sharp & margaret polser
What is Possible 29,200. What is significant about this seemingly random number? ...The gift in the answer may be different for each of us; it could represent the number of sunsets we see in our lifetime, the limited opportunities we have to hug someone we care about, or perhaps the precious and brief chance we are given to make a difference in the world as we know it…and that is if we live the 80 years that these 29,200 days represent.
A
s we move through the day to day of our lives, the busy, busy, busy makes it easy to ignore the realities of our existence. Life is short, no doubt. Too often we get to a chapter where we realize we have too many of these days behind us, perhaps wondering where the time has gone and fretting over the should haves, could haves, and would haves. Instead of wasting another precious moment grinding about a past that can’t be changed (a huge waste of energy, by the way), we invite you to look ahead and consider an investment with a much more valuable payoff: what is possible for you and for your life? “What is possible” is where this journey starts. Is that a question that has a clear answer for you? Take the time to reflect on your dreams, your hopes, and the people in which you want to invest time and energy; to create that bucket list of things you want to do and exactly how or when you will do it; to come up with ways to show love, kindness, compassion, and gratitude each and every day. We all have different perspectives on what matters and what engages us, but the end game is the same: these are things that have
the power to fill our cup and enrich our lives in ways that nothing else can. Interestingly, the benefits of purposeful living don’t stop at having a great sense of satisfaction and fulfillment (although these are reasons enough, wouldn’t you say?). It has strongly shown to improve physical functioning and sleep and is a very robust predictor of health and wellness, particularly into old age, said Patricia Boyle, a neuropsychologist at the Rush Alzheimer’s Disease Center in Chicago. What specifically have scientists learned? As it pertains to the most feared disease of old age, a study found, after following 1000 people (average age 80 years old) for seven years, that those with a purposeful-living approach to life not only had a 30% lower rate of cognitive decline, but were 2.4 times more likely to remain Alzheimer’s free as they aged compared to those with low scores. Other studies have shown that purposeful people were less likely to develop disabilities, and were likely to live longer. A sample of 1,238 people followed for up to five years (average age: 78) by Rush researchers found that those with high purpose had roughly half the mortality rate of those with low purpose. In other words, your 29,200 days could easily be much more than that – literally and figuratively. As you think about the gift of the minutes and days that lie ahead, what is important to you that you could intentionally invest in, in a meaningful way? What makes your heart sing and the world a better place? You get to choose. To use a powerful quote that we have previously shared
from Michael Josephson: “Living a life of purpose doesn’t happen by accident. It’s a matter of choice. Choose to live a life that matters. “ Pathway to Purpose 1. Grab paper, a pen, and find a quiet, cell phone free space 2. Visualize the day of your funeral (stay with us here!). What do you want your eulogy to consist of? What would your lifetime achievements be? What would matter the most to you at the end of your life? Are you doing those things now? 3. List all things important to you. What do you value? Who and what matters most to you? 4. Scan your paper for reoccurring words or phrases and underline or highlight those. 5. Practice writing sentences or phrases that bring these words to life in the form of specific statements. You may have to revise and rework your thoughts several times as you create these. 6. Ask yourself, what’s one thing you could do today to align who you want to be in the world with what you are actually doing? Jill Sharp is a certified group fitness instructor and personal trainer with over 20 years of experience in the fitness industry. She is also an experienced corporate trainer and performance coach, specializing in the development and delivery of personal and professional performance improvement programs. (jillmsharp@aol.com) Margaret Polser has a master’s degree in education and is a certified personal trainer. She is also a trained and certified Wellness Coach, specializing in physical fitness, nutrition, and stress management. (margaretburns@satx.rr.com) MOXIE! SPRING/SUMMER 2015 11
Walking for Fitness By Stephanie Chelar
The act of walking. It’s such an exciting affair when it happens for the first time in our lives.
H
ow can such a huge life event turn into such a daunting task? We seem to lose the fun and purpose in what we do; drained out by work, family, chores and the other long list of to-do’s and places to be. That’s when it’s time to remember those simple things in life and start to put our focus on the benefits of the healthy choices we make. One small step now leads to big health changes later. Continued...
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It’s amazing how fast your mood can change by doing something good for yourself. The benefits of lacing up and walking are tremendous. From lowering blood pressure and cholesterol, to weight loss, and even improving one’s wellbeing. It’s amazing how fast even your mood can change by doing something good for yourself. Walking as a form of fitness is very low cost; all
you need are proper shoes and the right attitude! In addition, there are so many new fitness applications and trackers out there today, it may seem like a lot of effort to keep up with how many steps you are taking every day. Whether using a fitness gadget or not, finding ways to fit in steps should be a part
of your daily routine. Grab those walking shoes, a friend, (even if it has four legs) and hit the pavement. Whether indoors at a fitness center, outdoors, or just the steps you take at work, they all add up to your daily count. Everyone should strive for a minimum of 10,000 steps a day for a healthy lifestyle, in any combination of forms. While walking, be proud of what you are doing, stand tall, head high, arms swinging in full glory of the good habits you are instilling in not only yourself, but your peers, or anyone else who may take notice. If you are indoors, pay attention to what you are doing and make an attempt to not “zone out” while you are walking. A good book or the TV might be distracting, but you may not realize how much you slow down or slouch. Take the time to put in the effort while you are there. Be sure to take nice deep breaths and drink water as needed, especially if
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you are outdoors. For an extra challenge in the lower body and core, try increasing the incline, but just a little bit at a time. Start small and work your way towards a higher incline as you progress. Other options can be to walk in intervals; increase the speed and/or the incline for 30-90 seconds, and then slow down or back off the incline for 30-90 seconds. Make the intervals longer as you get stronger. Whatever form you choose, the most important choice is knowing that you are doing something for yourself. Make the decision today to start improving your mental and physical wellbeing. Once you get started, it’s guaranteed others will follow and you will continue setting a healthy path for your future! Stephanie Chelar is Programs Manager at Resolute Wellness and Aquatic Center in New Braunfels.
A few Walking Do’s and Don’ts to ensure your walks are safe and fun! DO take small steps to help prevent injury and increase walking speed. DON’T over stride DO let your arms swing naturally from front to back (not side-to-side). Your feet will follow your arms – the faster you swing, the faster you’ll walk. DON’T swing arms too vigorously DO walk with your chest raised and shoulders relaxed. Gaze out about 20 feet ahead of you as yu stroll. DON’T look at the ground DO rely on your own body weight to give you a safe and vigorous workout DON’T carry hand weights or wear weights on your ankles
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Healing Honey BY CHARLIE AGAR
Beekeeper Todd Youngblood has been
stung “just a few times” working the more than 600 beehives he tends across 100,000 acres in and around Frio County, but the pain is worth it as the type of delicious, raw honey from Youngblood’s apiaries might play a vital role in our health. Youngblood cautiously lifted the lid of a buzzing hive recently to check on a colony in the run-up to the busy spring flower bloom. “Sometimes they’re just upset,” he said, eyeing the busy hive.
B
ees in Texas can become “Africanized” when a queen bee mates with an African drone, and many Texas bees are a hybrid of European and Africanized bees, but Youngblood was quick to point out that Africanized bees are hearty stock, surviving with less and more resistant to mites and other blights that are the bane of the beekeeper. “They are very resilient survivors,” Youngblood said. “You can work Africanized bees; the only thing bad about it is their attitude.” Youngblood, wife Tanya and their two sons live on a 20-acre parcel near Pearsall, Texas, just south of San Antonio. Lining the wall of the company office are photos of Youngblood’s forebears in a business his great grandfather opened in 1925. Youngblood Honey produces a unique product from the huajilla flower native to South Texas and Northern Mexico. “If you taste it once you’ll always want to buy it,” Youngblood said with a smile, adding that huajilla honey has a unique, rich flavor. The Youngbloods sell mostly to wholesale clients in food services, such as area coffee shops and New Braunfels Smokehouse, but since 2010 they have been selling direct to consumers at the New Braunfels Farmers Market thanks to the efforts of Sam Elrod of New Braunfels. It was Elrod’s idea to bring honey straight to consumers and each week
he drives to Pearsall to pick up product in an effort that has more than tripled expectations in just a few years. And the good news too is that what Elrod sells in New Braunfels and San Antonio just might make a difference to your well-being. Sweet and Healthy “I’m a major proponent of consuming seasonal honey from your local area,” said Glen Luepnitz, Ph.D., a researcher and nutritional counselor with N4H Research Nutrition in Austin. And bees offer promise for treating a handful of conditions, he said. Luepnitz works at the crossroads where “science and health intersect,” he said. He helps athletes optimize diet and works with people fighting illnesses such as cancer to ensure that their medical treatments and nutrition are aligned. Luepnitz stressed that most of us eat too many carbohydrates in general and he espouses a diet that is “clean,” meaning free of chemicals, pesticides and dyes, as well as “colorful,” with lots of fruits and vegetables, and “complex” with lots of seasonal variation. And honey can be a part of that spectrum, he said. The key is timing. Luepnitz suggests eating local honey produced by bees gathering pollen and nectar in the very season when you have allergies. That means if a person has springtime allergies they should find a local honey produced during spring and eat a moderate dose of that honey – say a teaspoon in morning tea – during the winter months prior to their allergy troubles. Taking in small amounts of pollen from plants that cause allergic reactions has an immunotherapy effect something like getting allergy shots or drops from an allergist, Luepnitz said. For moderate allergy suffers, eating local honey might be enough to quell seasonal symptoms altogether, and for those with a more serious allergy eating honey can augment shots and drops from an allergist, Luepnitz said. But honey has even more medicinal properties, Luepnitz said, and the more we study honey the more we learn about the benefits. A 2014 research study in Britain showed that honey applied to wounds 18 MOXIE! SPRING/SUMMER 2015
expedites healing and prevents scarring, and in other studies patients have benefited from an oral wash of honey mixed with saline solution to fight infection, the effects of the bacteria h pylori, and mucositis, which is inflammation and ulceration of mucous membrane common to people undergoing radiation treatments. “The benefits of honey far outweigh the negative effects,” Luepnitz said. “And I recommend that people utilize local honey companies to obtain their honey.” Where Your Honey Comes From The Youngbloods work against the clock of a very short huajilla flower
bloom season from late March to early April, when the bees will fill their stores with the rich nectar and pollen to make honey. But production each year is fickle, and there are many stresses. “A cold front is the real challenge,” Youngblood said. Unlike a lot of commercial beekeepers, including some of his forebears, Youngblood does not take his hives all across the country to pollinate. “I’m not a traveler. I like to stay put,” he said. Youngblood makes arrangements with ranchers who allow bees on their property for the benefit of pollination and sometimes a small take of the honey produced. After harvesting the huajilla flower in May, he takes some of his hives to East Texas to pollinate tallow trees, and others go to cucumber and watermelon growers in nearby Medina and Zavala Counties. The bees benefit from mesquite and wildflower, such as horsemint, in summer months, and a second cucumber crop in fall.
In colder months, Youngblood augments feeding to keep the bees healthy, but he avoids any kind of “adulterated honey” and stops the augmented feeding once the natural nectar starts to flow. The outcome is pure, raw honey that has been heated only slightly and strained to remove bee or wax particles, he said. The phenomenon of Colony Collapse Disorder was a major issue from 2007 to 2010, where the effect of mites, GMO crops, and viruses saw major strains on honeybees, Youngblood said. “You’d just find an empty box. We couldn’t account for it,” Youngblood said. But the situation has improved and his hives are strong and healthy. For consumers, local honey is a sweet treat that has ever-increasing medicinal uses. For Youngblood, who quietly examined a budding huajilla flower and eyed his nearby hives, he said it is all about being out in the fields and appreciating the beauty of South Texas. Charlie Agar is a media producer and marketing professional based in New Braunfels, TX. Reach him at info@charlesagar.com.
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moxie! 20 MOXIE! SPRING/SUMMER 2015
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Chèvre-Honey Dip
with fried mint and basil leaves
It’s time for outdoor gatherings and dining al fresco! Chef Jonathan Smartt at Cody’s Bistro & Lounge in San Marcos shares this impressive dip recipe to get your party started. 2 Cups chèvre (goat cheese) ¼ Cup half and half 1Tbsp. lemon juice 1/3 Cup honey 4 Tbsp. mint leaves 2 Tbsp. basil leaves Pinch coarse salt
Pinch coarse black pepper Pinch cayenne pepper For the fried leaves: 10 medium basil leaves 10 medium mint leaves Canola oil
In a food processor, combine chèvre, half and half, honey, and lemon juice until smooth. Rough chop mint and basil and add to mixture in food processor with salt, black pepper, and cayenne pepper. Blend until herbs and spices are well combined. For the fried leaves, heat oil in pan to 375 degrees. Prepare a tray with a paper towel laid on top. Place the leaves in a pan with tongs and fry on one side for 3 seconds. Flip each leaf and fry another 3 seconds. (Be careful to remove each leaf quickly and place them on the paper towel as the residual oil on the surface will continue the cooking process). The dip can be served hot or cold. If a hot dip is desired, place in an oven-safe container and heat at 425 degrees until the mixture begins to bubble in the center. Hot or cold, serve the dip garnished with fried mint and basil leaves with toasted baguette.
Photo by Pauline Stevens
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24 MOXIE! SPRING/SUMMER 2015
Pauline Stevens: Food for Thought BY KRISTY HURST
PHOTOS BY PAULINE STEVENS
Through the lens of her camera, Pauline Stevens’ vision is different than most: She sees absolute beauty in food, where others may simply see sustenance.
U
sing an expert eye gained in 15 years as a food photographer, she spends hours on each job working alongside a food stylist, carefully arranging each sprig of rosemary or tomato slice or french fry or fork, examining every detail and play of light, positioning every tiny element to capture the perfect shot. It’s no wonder, then, that her relationship with food is deep and emotional. But Pauline’s profession is just one factor behind her deeply held belief that food is precious and beautiful. Growing up in Mexico, she was taught that no food should be wasted. Even at the end of a long shoot, Pauline is hesitant to throw any food away. She recognizes that it – and everything else we need — comes from the Earth, and she is passionate
about preserving the environment that makes our sustenance possible. The path that brought Pauline to her serene, sunny photography studio on Faust Street in New Braunfels began when she was a young woman in Mexico, where she started out studying business administration but later followed a creative yearning into advertising and discovered a love of photography. Her father gave Pauline her first camera and soon she arrived at the Portfolio Center School in Atlanta, where she spent two years studying commercial photography and went on to an internship as an
assistant photographer in New York. When her visa expired, she returned to Mexico, where she married and spent five years building a busy commercial photography business in bustling Mexico City. But the couple grew tired of the crime and hectic pace, and let it all go to move to a smaller town two hours away, where the community felt more like family. Despite being told that she would never have children, Pauline became pregnant with quadruplet boys, and she carried them to 29 weeks. Those tiny preemies are now 16 years old, and Pauline is just as focused on being MOXIE! SPRING/SUMMER 2015 25
days in her studio now, where sunlight streams through large windows into organized rooms that each serve a purpose. There’s a bright white kitchen and dining area. A prop room filled with vintage and modern kitchen textiles as well as vintage and new kitchen tools, cutlery, glassware, china and pottery of all shapes and sizes. An entire room filled with tables and table tops of a variety of colors and materials. And of course, a large studio room filled with equipment, where Pauline works her magic. There’s also a back room largely devoted to her latest passion: eco-friendly, cotton-flour-sack kitchen towels and aprons printed with her photos of artfully arranged produce and kitchen implements, sold under the brand name Red Bird’s House through the An Artful Arrangement New Braunfels Farmers Market and Pauline spends many pleasant online. These blend a modern esthetic present for them now as she was when she wrangled all of them into one cart for trips to the store when they were toddlers. “They are healthy and are good kids,” she says. “We were blessed and so lucky. But it cannot be just luck. I tell them they have a purpose here.” When the boys were two, Pauline and her husband moved to Texas from Mexico, where she stayed in San Antonio, taking courses at the Southwest School of Art & Craft, and he founded a window coverings company in New Braunfels. One day, when all four boys were miserable with flu and she had finished crying in the corner, she decided it was time for the family to be together full-time, and the six of them have been New Braunfels residents ever since.
26 MOXIE! SPRING/SUMMER 2015
with a natural feel, and provide a creative outlet that’s an escape from the business side of her business. “I have a lot of ideas in my mind that are stuck there. I try to use them,” she says. “When I am not overwhelmed with jobs, I have a chance to be more creative.” Pauline shoots food for small, medium and large companies, businesses, ad agencies, magazines and graphic designers. Clients come to her from across Texas and beyond, knowing that she will take her time and charge a fair price. Some are surprised to learn the amount of work that goes into getting the perfect shot, but once they see the difference that quality photography makes, they come back to Pauline for more. “You might think you are spending a lot to take pictures, but it’s an investment,” she explains. “Companies use
these pictures again and again. A halfday photo shoot of pies can help you immediately start selling more, so you make more money and more margin.” The process can’t be rushed. Pauline and her food stylist can spend hours artfully arranging the items for maximum appeal. And of course, Pauline takes her time to ensure that every shot captures and presents the food in the best possible way, in line with the eventual graphic design and offset by the right props, colors and composition. “It looks easy, but it isn’t,” she says. “If not done well, food can look flat, overexposed, or boring. Every shot is very detailed. You’d be surprised how long it takes. Sometimes we shoot five pictures a day, and that’s it. It’s about people trusting me with my work, and I want to give them the best I can.”
The Absolute Beauty of Food Her work has taken her to farms, where she has seen the work that goes into food production, and her appreciation for these hard-working people and what they produce has grown. “On one of my assignments close to Bastrop, it had rained the day before,” she recalls. “I borrowed some rain boots from the farmer, and at the end of a long day of walking through the farm, I was sore. She was shorter than me, skinnier than me, muddier than me, and never complained. I go to the farmers market, where it might cost $5 for eggs, and I hear people complain. It makes me upset.” She worries about both the quality of food and the waste of food in local schools. She believes every child should spend time at a farm, learning about where good comes from. “We are doing such a terrible job feeding our kids, and
it is sad,” she says. “Food today is so far away from the farm. And we are feeding a pound of beef with 10 pounds of wheat. We are using it wrong.” Looking out the kitchen window of her studio into a backyard flooded with sunlight, she dreams of starting a gardening club, where friends can work together to grow fresh food for their homes, eat right, and enjoy the company of people who love to garden together. Realizing this dream is just another natural step on her journey of following her vision to make the world a more beautiful place. With a constant focus on what’s most important to her – family, photography and food – it’s clear that viewing things through her camera lens helps Pauline see everything in life more clearly. Kristy Hurst is a freelance writer. She lives in New Braunfels with her husband and two children. MOXIE! SPRING/SUMMER 2015 27
Mind Travel: Grow Your Brain by Taking it to New Places By Meredith Patterson
Have you ever arrived at your destination (your office, the grocery store, your child’s school) and wondered “how did I ever get here?” After all, you were thinking about something completely different while you were driving a route you routinely take.
H
ow about using the phrase “I could do it in my sleep”? Now that implies that you are so very, very good at something that you don’t even bother waking the frontal lobes for help. How satisfying to be so accomplished! But there lies the problem with repeatedly doing the same things over and over; the brain gets lazy and dull. It’s bored silly retracing those well-worn neural pathways. What your brain really craves is novelty. It needs big, daily helpings of mental exercise. But not necessarily in the form of crossword puzzles, online games or Sudoku puzzles. Instead, consider trying something called “Neurobics.” I came upon this nifty term in the excellent book, Keep Your Brain Alive, by Lawrence Katz. Dr. Katz describes Neurobics as mental exercises designed to keep one’s brain agile and healthy. As he says in his book, “Neurobic’s aim is to help you maintain a continuing level of mental fitness strength and flexibility as you age.” A neurobic exercise program utilizes novel, non-routine mental exercises, utilizing all of your senses to stimulate neural activity that in turn promotes the formation of new neural pathways. As new neural pathways are established, a nerve-growth related protein called brain derived neurotrophic factor (BDNF) is produced in the brain. In turn, BDNF helps the neurons connect and talk to one another, a process called synaptogenesis. How Memory Works To appreciate the way neural pathways assimilate new information, it’s helpful to understand the complex process of forming and retrieving new memories. To simplify things you can think of memory formation as being a threestage process. First, information from the five senses enters the brain and is routed to the hippocampus, the memory-processing center for the brain. As the hippocampus sorts through the
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barrage of sensory information streaming in from moment to moment, the brain decides to hold on to some of this input for a short period of time. We call this working memory. Studies have shown that most people can only hold between 5 and 9 pieces of information at a time in working memory, so the hippocampus has to make a decision on what to save for longer term memory and what to discard. It has to do this pretty quickly too, because new information is pouring in constantly. Think of working memory as the brain’s scratch pad.
T
he hippocampus chooses certain bits of information it decides are important enough to save in a process called encoding. Once a piece of information has been encoded, a neural pathway is created to the prefrontal cortex – where higher level thinking takes place. This is the second stage of memory called consolidation or storage. At this point, the memory exists in both the hippocampus (short-term memory) and the prefrontal cortex (long-term memory). Now a memory isn’t really a memory until it is retrieved, and that is the third stage of memory formation,
It has been shown that the more times a memory is retrieved, the more resilient that memory becomes. retrieval. It has been shown that the more times a memory is retrieved, the more resilient that memory becomes. In other words, if you mentally practice something over and over, you dig a stronger groove for the mental pathway that is involved. And of course retrieval can be difficult, even awkward – what do you think those senior moment jokes are all about? Here is another strange and marvelous thing about these neural pathways of memory. We know now from mouse studies that the rehearsed firing of neurons doesn’t just take place while we are awake – but are consolidated while we are sleeping! That’s why you may learn something more effectively by practicing it before bedtime and then “sleeping on it.” 30 MOXIE! SPRING/SUMMER 2015
Getting Started with Neurobics Effective mental exercises that benefit the brain must be “novel” or non-routine exercises. I part company with people who insist that they are working out their brains because they do the crossword puzzle or play solitaire on the computer every day. With daily practice, these people become more accomplished with the crossword puzzle or solitaire game. But when the activity gets too easy, the brain zones out. A more effective exercise is to try something different where you are at a novice level. This might mean learning to introduce yourself in Japanese, following a Zumba instructor through some complicated moves, or spelling your street address backwards while your eyes are closed. Yes, you are going to have to really concentrate and even experience some frustration in the process. But remember, the point of the exercise is to do something hard, if just for a few minutes! Another important approach to neurobic exercise is to try and utilize as many of your senses as possible by “blunting” one of the senses. For example, try blunting your sense of vision by wearing a blindfold and the try to identify various objects by touch, or smell or taste. Do this exercise with a partner (somebody you trust) who can pick objects for you to identify while blindfolded. Another example is to also hold your nose while blindfolded and try to identify different foods by taste. It’s very difficult because the sensation of taste relies heavily on your sense of smell. Practice, Practice, Practice “How often do I need to practice my mental exercises to see a benefit?” The answer is similar to the advice given when asked about physical exercise - as often as you can, but at least three times a week for 30 minutes or more. Here are some Neurobic examples from Keep Your Brain Alive: • Write your name with your non-dominant hand, as if you were signing a check. • Take a different driving route to work, church, the gym. • Shop for your groceries in a different order (for example, instead of starting in the produce section, start from the dairy aisle). • Sit in a different seat at the dinner table or classroom. • Change the radio stations you listen to during the day and listen to different types of music. • Instead of cruising through the drive-through, park the car and go in for your coffee, engage with the barista and smell the delicious aromas. • Brush your teeth with your non-dominant hand. To make it extra-challenging, stand on one leg while you do this. Watch out for that toothbrush! From the forthcoming book, The Brainstorm Guide to Brain Fitness. For more information, go to brainstormmindfitness.com
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makeover Patty Smithers, age 64, was nominated for a makeover by Dr. Sheri Boyd at New Braunfels Cardiology.
Patty has a deep family history of heart disease. Both her mother and aunt passed from a heart attack at an early age. Patty, herself, suffered a near fatal heart attack in 2009. Luckily, her active lifestyle, positive attitude and committment to exercise have contributed to her health. Most days you will find Patty on a horse, in a river, or on a mountain. We wanted to give her a softer look...and she is stunning!
Michelle McAskill at CosMedical Esthetics It didn’t take Patty long to find the perfect outgives Patty an IPeel treatment to reduce the fit at D&D Texas Outfitters. The flowy top and pigmentation in her skin. white jeans are fresh and pretty.
At William Edge Salon, Imedge Designer Danielle Hidalgo colors Patty’s hair a rich auburn with blonde and red highlights.
Justine Hollingsworth gives Patty “hair with attitude”! She cuts a little length off Patty’s hair and cuts fringes around the front to accent her cheekbones.
Patty is thrilled with her soft, romantic look! “My husband loves the new me and I’m excited to know how to recreate it on my own!”
32 MOXIE! SPRING/SUMMER 2015
Makeup Artist Alicia Canon enhances Patty’s beautiful facial features using blush and bronzers. A natural eye and pop of orange on the lips complete her look.
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Tricks of the Trade By Heather Anderson
Tips for improving and maintaining your hands and feet. We use them every day. Show them some love!
1. Long and strong nails, inside and out
What we put in our bodies shows on our skin and nails, from the food we eat to the vitamins we take. Biotin is a great supplement for nails, hair and skin. For a topical treatment, give coconut oil a try. Massage a little into your hands and around your cuticles each day. I have seen this work on my closest friend and business partner, Sarah Rector. A massage therapist, she recently switched to using coconut oil for massaging. She has seen major improvement in her nail growth and strength. Now they’re growing too fast! Not a bad problem to have.
2. Tame those cuticles!
The perfect time to push back your cuticles is while you’re in the shower or bath. While your skin is softened, gently push each cuticle back with a washcloth or a fingernail. If your cuticles need a little more work after your shower/bath, trim away any that may be sticking up with clean implements.
3. No snags
Filing your nails weekly will help them from getting snags. Use a soft to medium-grit file, depending on how thick your nails are. Follow up with a buffer to make them smooth to the touch.
4. Protect
Your skin is exposed to the sun more than you realize. Even while driving your car, your hands on the wheel are exposed to sunlight and are prone to sun spots easily. Use a sunscreen daily on the tops of your hands and arms. Also, applying sunscreen before your gel manicures will protect them from the UV bulbs used to cure the gel.
5. Exfoliate the winter away
Scrubbing off those dead skin cells will help lotions and oils absorb better and keep your skin glowing! You can create your own scrub to use at home. Mix brown sugar or salt with olive oil or coconut oil. If you want to get fancy, add your favorite essential oils and scrub away!
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6. Calluses be gone!
Scrubbing calluses on your feet with a pumice stone daily while in the shower will keep rough spots at bay and smooth your skin. No more catching them on your sheets!
7. Polished to perfection
In a hurry and can’t make it to your manicurist? When polishing your own nails, don’t skip that base and top coat! The base coat will protect your nail from staining and will adhere the color coat, while the top coat will protect and seal in the polish, keeping it shining and longer lasting. Heather Anderson is an Esthetician and Manicurist at Naturally You in New Braunfels.
34 MOXIE! SPRING/SUMMER 2015
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Chic Shots! You know her. She’s the girl who always looks so put-together, from head to toe! You’re dying to know how she does it… where she shops, who does her hair, where she got that great sense of style. We want to know too, so we’re getting answers! We’ll feature a new “victim” in each issue of Moxie!
SUSIE RUSSELL General Manager Huisache Grill, New Braunfels Mother to 5 girls and 1 boy. “Gigi” of four How would you define your style? Hmmm… that’s a tough question. When I shop, or if I am just walking through a store, I don’t like to look for anything in particular. If I see it and like it, I will buy it. I don’t worry about what it might go with since I tend to change things up. I never wear the same shirt with the same bottoms. It makes it seem like I have more clothes in my closet than I really do! I try not to buy too many items with patterns so you can’t tell I wear them over and over. Accessories are the key. I just change up my necklace and earrings…and voila, a whole new look! And, of course, I LOVE shoes! Where are your favorite places to shop? I adore our shops in downtown New Braunfels! Princess Be, Lot 59, Nash Brothers, the Crossing, Blue Artichoke, Dancing Pony, and many more. They usually only carry a few of each item so I don’t see myself walking down the street! And supporting the small businesses makes me feel proud, as well. They all work so hard and have incredible taste. What is your favorite go-to outfit? Right now it is an oversized long-sleeved black “t-shirt” and my favorite black jeggings! I can wear it with boots and a scarf, or sandals and a long necklace! Or even dress it up for the evening with heels! I couldn’t be happier that oversized long tops are in style. It makes life so easy!!! I never leave home without…? Way too much! My entire make-up bag, hair spray, and an extra pair of shoes, because you just never know!! On a personal note… I am very honored that Moxie thought of me and to be the first for this article. And it’s so much fun that it was completely unannounced, yikes! So be ready ladies, you might be next!
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How to confidently
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go in the direction of your dreams By Mee-Gaik Lim, Ph.D, LPC-S, LMFT-S The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart. — HELEN KELLER
Historically, women have been programmed to put their spouse, children, and family before themselves.
I
n addition, as the relegated nurturer, women tend to family needs before their own. The concept of self care and putting self first is relatively new to most women. With this prescribed role expectation, women commonly put their professional aspirations and dreams on hold. It is common for women to struggle with balancing these two major demands. The ongoing debate is to live a wholesome, fulfilled life that encompasses family needs but also carve out time to pursue personal dreams and aspirations. To begin to be in charge of life’s journey and be proactive about defining goals and dreams, you may want to examine limiting beliefs and
gender roles that have defined you. If raised in a family where women are teachers, one may sub-consciously and unquestionably remain loyal to this career tradition. Hence, we are confined to restricted goals as prescribed by earlier generations. As Helen Keller once said, “The only thing worse than being blind is having sight but no vision.” Following prescribed professions may cause us to perpetuate the family script that was defined for us. It is also common for women to
Sometimes we have the faulty notion that with minimal effort, we should be able to reach our dreams... live in the shadow of their spouse. While this may be a comfortable position, it prevents us from stepping out of our comfort zone to define ourselves. It also prevents us from taking risks and claiming our perMOXIE! SPRING/SUMMER 2015 39
40 MOXIE! SPRING/SUMMER 2015
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sonal path in life. Another common issue is that some women assume a passive role and can easily fall into the habit of waiting for someone, like Prince Charming to solve her problems or define her aspirations. Sometimes we have the faulty notion that with minimal effort, we should be able to reach our dreams as we meander through life. With luck and good looks on our side, the dream job, the dream house, the dream retirement will magically appear. We become a product of our circumstances if we depend on some external entity to transform our state in life. We have to be mindful of the fact that to get to the pinnacle of our aspirations and to leave a significant foot print behind, we have to persistently pursue our dreams and aspirations. Thoreau suggests that we ought to “go confidently in the direction of your dreams; live the life you have imagined.” A life of fulfillment does not usually happen by chance, but by design. Give yourself permission to revisit this vision daily and do something weekly to stretch your comfort zone. Motivational speaker, Jim Rohn reminds us that “either you run the day, or the day runs you.” Keep your vision alive. Such a significant part of our life should not be relegated to good luck or fate or being at the right place at the right time or even to a potential Prince Charming. As you proactively create a purposeful script to define yourself, draw from your source of strength. Put forth efforts to maximize your abilities and talents. Do not focus on perceived constraints and personal limitations instead, explore creative ways to reach your desired goals and aspirations. Are you a person that inspires others or are you a person that has limiting beliefs about self and the world around you. Shift your limited thinking from “it’s difficult... to I would like to…” or “I do not have skills…, to I plan to……”
Allowing yourself to explore your deepest desires and passion can be very frightening because you are breaking out of a comfortable mold. Family and friends may question your new motives and may be
Have a dream and vision that is greater than yourself... quick to offer discouraging advice. Jack Canfield, author of Success Principles states that “we are an average of six to eight people we hang out with.” Hence, reach out to friends and surround yourself with supportive people that embrace your dreams and decisions. Explore the possibilities of
what you want out of life. Consider all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth. Proactively take steps to get closer to your goals and dreams daily? When making a decision, ask yourself if your choice leads you closer to, or further away from your vision. How are you persistently pursing your passion? Have a dream and vision that is greater than yourself–one that will leave this world a better place. Have a big vision beyond your capabilities. Michelangelo once said, “the greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” As you define yourself, clearly state your intentions, summarize your values, and demonstrate your commitment to living up to your personal goals and values. With renewed energy and passion, let your personal journey be driven by your personal hopes, dreams, and aspirations. Mee-Gaik Lim is a Marriage and Family Therapist at Central Texas Professional Counseling in New Braunfels.
MOXIE! SPRING/SUMMER 2015 41
While channel surfing recently I came across a PBS Special that caught my attention.
My Tribes By Georgia Williams
It was called “Glorious Women Never Age” with Christiane Northrup, MD. As a women’s health expert, Dr. Northrup has authored several books and has outlined the “7 Steps to Agelessness”.
M
ost of the steps pertain to the physiologic aspects and psychological attitudes of aging. But it was step number seven that got me to thinking. It stated, “Establish a Subculture of Agelessness.” In other words, “get a good tribe” recommends Dr. Northrup. She states that friends and family greatly influence your habits, good or bad, so surround yourself with people who inspire, motivate, support you, and make you feel young! I thought about my own tribe, and realized I have several. My Family Tribe I’m glad I started my family when I was young. My five kids, and five grandkids, help me stay current on today’s music and fashion trends, and do their best to help me keep up with modern technology. My Friends Tribe I have a small group of friends that I keep close to me. It includes my brothers and sisters and a handful of girls who are always there to share a laugh, an idea, or a dream. My Work Tribe My Moxie! tribe is a creative group who are inspired and motivated to share their talents with me, and with you, our readers. My New Tribe This Spring I joined a book club and am just beginning to make new friends with this tribe. They include a hair stylist, two artists, a chef, a graphic designer and a sales executive. This eclectic group is motivating me to take a break from the neverending to-do list and get lost in a good story. What fun it is! My Dog Tribe One of my favorite tribes is my dog tribe. Girlie, Tyler and Chloe and I are members of the mutual admiration society. They make me laugh, force me to exercise, fight over me, and are great for a cuddle anytime. It is true love! Think about your tribe(s) and follow the good doctor’s advice – make it a good one!
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