INSPIRE
Summer 2014
Real Inspiration for Women
Nature’s most refreshing drink
THE 6-IN-1 BEAUTY PRODUCT EVERY WOMAN NEEDS The
Busy
Mom Workout
Stay ENERGETIC During
your fun-filled summer
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
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Dr. Christina McDowell
Expert heart care, close to home.
We’d like to welcome Dr. Christina McDowell to Sentara Cardiology Specialists.
W
hen it comes to quality heart care in Western Tidewater, Sentara Cardiology Specialists has you covered. Dr. Christina McDowell, a board-certified, fellowship-trained cardiologist, joins our network of dedicated heart experts throughout the region, providing everything from advanced testing to diagnosis and ongoing care. As a heart diagnostic expert with a background in nutrition and exercise physiology, Dr. McDowell takes a proactive, comprehensive approach with each patient, developing a care plan to promote a heart-healthy lifestyle.
Sentara Cardiology Specialists | Franklin | Meade Parkway | Sentara BelleHarbour | Sentara St. Luke’s For an appointment, call (757) 925-0759. sentara.com/cardiology
Your community, not-for-profit health partner
R E T AF
BEFO RE
Time for a Mommy Makeover? “I couldn’t take any more people asking if i was pregnant, again — because I wasn’t and I didn’t want to hear “when are you due” ever again”. This beautiful mother of 3 took the time to visit Plastic Surgery Associates of Tidewater (PSAT) to see the difference we could make. Having children is an amazing and blessed event. We are grateful to all who make the personal sacrifices to bring children into this world. The mother’s body, however, pays a physical price and we are here to help put things
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back the way they were . . or better. the physicians at Plastic Surgery Associates of Tidewater have more than 50 years combined experience doing state of the art Mommy Makeovers. Consultation are free and the results of surgery spectacular as this and hundreds of other deserving mothers can attest. Helping you look and feel your best is part of why we are here. So please, “Visit Us and See the Difference” call 757-673-6000 for free consultations, or email jcmmd@infionline.net, or visit www.plasticsurgeonforyou.com for more information.
super food
WATER DOES A GOOD JOB OF KEEPING YOU HYDRATED, BUT WHEN YOU ARE SWEATING HARD IN THE SUMMER HEAT YOU MAY NEED A LITTLE SOMETHING EXTRA. THE NUTRIENTS FOUND IN COCONUT WATER WILL QUENCH YOUR THIRST AND SATURATE YOUR CELLS TO KEEP YOU SUPER HYDRATED.
N
ot to be confused with coconut milk, coconut water is the clear liquid found in young coconuts before they mature. While coconut water is actually 94% water, it is loaded with nutrients like calcium, iron, antioxidants, fiber, energy supplying B vitamins, and electrolytes (potassium, sodium, and magnesium) that help maintain fluid balance. Additionally, the bioactive enzymes in young green coconuts help aid digestion and metabolism, potentially helping promote weight-loss. If that’s not fantastic enough, young coconuts may also keep you young. The Cytokinins, an anti-aging plant hormone, found in coconut water regulates growth and aging. These plant hormones regulate cell division and the rate at which plants age. The good news is this same anti-aging effect benefits human cells and tissues, too. In emergency situations, coconut water has been used as a substitute blood transfusion.This is because coconut water shares the same level of electrolytic balance found in human blood, making it a truly isotonic beverage. Incorporate coconut water into your daily diet as it will keep you super hydrated, regulate your electrolyte balance, possibly help you shed a few pounds, and keep you looking younger. Fresh coconut water is truly natural, void of added sugars, flavors, and artificial colors. Here is how it compares to the popular sports drink Gatorade. COCONUT WATER (8 ounces )
We love HARMLESS HARVEST ® because their coconut water is 100% raw, 100% organic, and comes packaged in a BPA free bottle. Harmless Harvest uses high pressure processing to ensure their coconut water is never heated, helping you attain the raw nutrition young coconuts have to offer. Look for Harmless Harvest at local grocers, cafes, etc. or visit www.harmlessharvest.com to locate a supplier near you.
YOUR SOUL
NATURE’S most refreshing DRINK
INSPIRE HEALTH IS COCO CRAZY! Check out products we LOVE.
If you want to drink straight from the coconut, you can typically purchase young Thai coconuts (not mature brown coconuts) at your local grocer. And, thanks to THE COCO JACK you no longer have to open coconuts at the risk of losing a finger. The Coco Jack provides a very safe and effective way to open fresh, raw coconuts in just seconds. Inspire Health took this product for a test drive and we absolutely love it. It was fast, easy, and fun to use. We were sipping nature’s sweet water in less than a minute. The Coco Jack comes well equipped with all the essentials (coco tote, safe non-slip pad, coco mallet, coco scoop, glass sipping straw, and a straw cleaner). Visit www.coco-jack.com to order this innovative kitchen tool today!
GATORADE
46 calories 63 calories 8.9 g. carbohydrates 16 g. carbohydrates 1.78 g. protein 0 g. protein >1g. fat 0 g. fat 6.26 g. sugar 16 g. sugar 2.6 g. fiber 0 g. fiber 600 mg. potassium 4.6 mg. potassium 252 mg. sodium 95 mg. sodium Iron 4% Iron 1% Calcium 6% Calcium 0% Vitamin C 10% Vitamin C 2% inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
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editor’s letter
FIND YOUR HAPPY BALANCE
I recently read a survey that reported the vast majority of Americans all desire the same thing--health and happiness. The survey went on to show that this happiness people are seeking is not the result of a large bank account, but is based on enjoying life itself. That means finding happy moments through traveling, spending quality time with family, and maintaining a work-life balance are all important to most. I have to agree with those statements; I want those things, too. It has been my personal experience that healthy living can help you get more out of life. It may even be safe to say that health and happiness complement each other. For many women, preserving a work-life balance and maintaining health creates a major challenge. There is so much to do…always; right? Scheduling, planning, forethought, energy are all components of balancing life. No doubt, meeting the challenge every day certainly requires diligent effort, especially for working moms, but it is certainly worth it. A balanced person has greater peace, calm, less stress, and overall fulfillment. Furthermore, when health is a priority, the whole family benefits from your energetic lead. I hope you will continue to accept the challenge and put forth the effort required to live a healthy, active, well balanced lifestyle, so you can relish in happiness! Peace, Love & Carrots,
Christina Leidenheimer, CPT, CHLC Editor-in-Chief editor@inspirehealthmag.com Help us inspire others! We want to know what inspires you to live healthy. Tell the editor at editor@ inspirehealthmag.com. You could be published in the next issue of Inspire Health Magazine.
Find us online! Follow me on Twitter @christinaleid Like us @ Facebook.com/inspirehealthmag Use #inspirehealthmag to show us what inspires you! See what we’re pinning! Pinterest.com/IHMagazine www.inspirehealthmag.com
The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.
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INSPIRE HEALTH
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Advertiser
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healthy mind 2.
Stop comparison in its tracks
Commit to making your life a comparison free zone. Going on Facebook twenty times per day to check out how your friends seem to do it all isn’t serving you. Life cannot fit into a neatly packaged status update so stop comparing yourself to the highlight reel on your newsfeed.
TRY THIS:
STOP
TRYING TO DO IT ALL -- do this instead By Chivon John - www.chivonjohn.com
IF THE TERM ‘WORK-LIFE BALANCE’ MAKES YOU ROLL YOUR EYES,YOU WOULDN’T BE ALONE. ACCORDING TO THE AMERICAN PSYCHOLOGICAL ASSOCIATION, MORE THAN HALF OF ALL WOMEN SAY THEY’RE “HIGHLY STRESSED”. he competing pressures of work and family often leave us hustling to do it all. It seems that in order to achieve more ease one must expect to endure more anxiety. No wonder work-life balance feels laughable. The chase is exhausting. When you adopt the mindset of trying to have it all, you’ll always come up short - constantly racing to acquire and accomplish more but never able to enjoy where you are. If you find yourself in a cycle of surviving through your days instead of thriving, here are 3 practices to finally burn your superwoman cape.
T 1.
P lay to your strengths
No matter how hard you try, you can’t be a master of everything. Focus on the tasks that play to your strengths and delegate or outsource the rest.
TRY THIS: Need a quick way to figure out if a task needs to get tossed? Here’s the litmus test: If it doesn’t light you up, you’re not the right person for the job. If there is someone who can do it better and faster than you, let it go.
Compare yourself to the person you were yesterday. Keep a journal logging daily wins and accomplishments. What are you doing today that you couldn’t have done one year or even a few months ago? Focus on your growth and how you’ve become a stronger version of you. 3.
Lighten your Load
It’s a sobering reality to admit this but if it’s on your plate, it’s because you said yes to it. That doesn’t mean that this gives you a pass to beat yourself up about feeling overwhelmed.
TRY THIS: Give yourself the gift of forgiveness and acknowledge that you’re human. Instead of dwelling on the question “What was I thinking?” ask yourself ‘What am I learning?’ Let go of the past and focus on how you can make things better for your future.
natural beauty
THEr o6-N-1 y r e v E t c u d
Beaut y Pan Needs Wom YOUR SOUL
A WOMAN’S BEAUTY BAG CAN CONSIST OF ANYTHING FROM EYE MAKEUP REMOVER, TONER, MOISTURIZER, UP TO SEVERAL OTHER SPECIFIC SKIN CARE PRODUCTS. BUT, ONE ALL-NATURAL BEAUTY PRODUCT CAN QUITE POSSIBLY REPLACE AT LEAST HALF, IF NOT MORE OF THE ITEMS ADDING EXCESSIVE BULK TOYOUR BEAUTY BAG.
INSPIRE HEALTH IS COCO CRAZY! Check out products we LOVE.
Tropical Traditions Organic Expellerpressed Coconut Oil Tropical Traditions Coconut Oil is a highquality oil that is both organic and expellerpressed. This means only organic coconuts are used, so no chemicals or pesticides are found in the oil. Its expeller pressed, never heated so all beneficial elements stay intact. Tropical Traditions gives special attention to processing, so they can deliver a high-quality product to its consumers. Visit www. tropicaltraditions.com to see this and other products they offer.
S
o, what is this multifaceted wonder product? It’s coconut oil, of course! Several people cook with it, but never think to add it to their beauty regimen. But, if you can cook with it, that means it’s completely edible and 100% safe to use topically. It is all-natural and void of petro-chemicals, and other harsh ingredients that could adversely affect skin. Coconut oil is among the most common ingredients found in sun tan lotions, moisturizers, and hair care products, with good reason. Coconut oil is both an excellent moisturizer and skin-protectant, containing a natural skin protection factor (SPF) of 6.The naturally occurring vitamin E, essentially fatty acids, and powerful antioxidants give coconut oil the competitive edge against other common beauty products. Coconut oil compliments your skin, working along with your skin’s natural oils to effectively nourish dry skin and prevent wrinkles.The antioxidants help protect against free radical damage caused by environmental factors—common wrinkle inducers. It even helps keep skin’s connective tissue stay supple, preventing sagging skin. Best of all, coconut oil is long lasting, penetrating deep into the skin, unlike regular beauty products that contain mostly water that quickly evaporates. Coconut oil helps banish the outer layer of dead skin cells, making your face and body appear smoother, contributing to an overall natural glow. Here are 6 ways to nourish, protect, and restore skin’s beauty with coconut oil: EYE MAKEUP REMOVER: Take a dab of coconut oil and massage gently and carefully around eyes, being careful not to get it into eyes. Take a moist microfiber towel and gentle wipe clean.
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FACE WASH: Take a dab of coconut oil and rub into your hands, then gently massage it into your face. Splash your face with lukewarm water, then wipe with a moistened microfiber towel. Pat dry.
3
FACE MOISTURIZER: Take a dab of coconut oil and rub into your hands, then gently massage into your face and neck. Oil will be absorbed in minutes. It will not leave you greasy.
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FACIAL SCRUBS: Coconut oil can be used along with raw coconut sugar and your favorite essential oil as an invigorating body scrub to loosen dry, dead skin. Formulate 1 to 1 ½ parts coconut oil, to 1 parts sugar, and a few drops of essential oil, for the perfect, all-natural body scrub.
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FULL BODY LOTION WITH SPF. After showering, massage your entire body with a light coat of coconut oil. It’s especially good for dry, cracked heels. Massage heels and place socks on your feet.
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HAIR GLOSS. After styling your hair, apply a very thin layer of coconut oil to the palms of your hands then rub onto the ends of your hair.You may also gently massage your scalp with coconut oil, prior to shampooing to help prevent dry scalp conditions. * Be certain to use products that are organic and expeller-pressed.
What’s your natural beauty recipe? Share it with us! editor@inspirehealthmag.com
exercise / inspired to move
y s u B e Th
MomWorkout Fitness Feats: Have you tried any of Inspire Health’s custom workouts? We want to hear about it. Tag Inspire Health in your fitness feats @inspirehealthmag.
ARE YOU A BUSY MOM STRUGGLING TO CRAM THE GYM INTO YOUR DAILY SCHEDULE? LET’S FACE IT, SOMETIMES GETTING TO THE GYM REALLY IS IMPOSSIBLE. HOWEVER, YOU CAN STILL BE A FIT MOM BY WORKING OUT WHENEVER AND WHEREVER YOU CAN…EVEN IF THAT MEANS HAVING A LITTLE AUDIENCE TO CHEER YOU ON. Children love to watch and learn. If they see you working out, they’ll know it is important. If you stick to a workout routine, they’ll know what to expect. Sometimes, they will even want to join in. Let them! Kids can take the seriousness out of working out, and encourage you to have fun. Besides, when they join you, you are motivating them to be active, too. This can benefit their health now and in the future. Steal only 20 minutes a day to do 3 sets of these 7 exercises.They can all be performed using your own body weight or items around the house.This exercise routine is certain to keep your body tight and toned during your active, busy summer. Moms that are active: have energy throughout the day. perform household chores with ease. have healthy self-esteem. tend to have a positive disposition. are setting a positive role model for kids.
Kids that are active are: less likely to become overweight as adults. less likely to develop type 2 diabetes less likely to have high blood pressure more likely to have good self-esteem. less likely to suffer from depression and anxiety.
Models (adult) Elizabeth Turner from Monster Training Athletics (child) Julia Leidenheimer Photography by Bobby Lecompte.
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ROCKING HORSE
Stand in a pliĂŠ squat position. Sink as low as you can. Toes should be pointed outward, keeping knees in safe alignment with toes. Upper body should be erect, stomach pulled in. Flex your biceps and form a 90 degree angle with each arm. Contract your right side abdominals (oblique muscles) as you bend at your side to bring your right elbow to your right thigh or right knee. Continue this rocking side bend back and forth from your right side, then back to center, and then to your left side for 15-20 reps total.
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MARCHING FRONT PLANK
Get onto the ground in a front plank position.Your weight is supported by your toes and forearms. Keep your body in one straight line. Lift your right foot about 6-8 inches off the floor and then return to starting position, quickly alternating to lift your left foot off the floor. Continue this marching pattern to complete 15 reps. total.
ALTERNATING BICEP CURLS
Stand with your feet shoulder-width apart. Hold one gallon of water (approx. 8.35 lbs) in both hands. Curl your right arm up and then release back down. Keep your shoulder and elbow in alignment throughout the movement. Repeat on left side. Alternate for 15 reps. total.
See more great workouts on our website www.inspirehealthmag.com
exercise / inspired to move
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RUSSIAN TWIST
Sit on your butt. Hold one gallon of water with both hands and bring in front of your navel. Lift your feet 12-24 inches off the floor. Lean back slightly and balance. Begin twisting from your waist while moving the gallon of water from right to left. Complete 15 reps. total. (Beginners, this movement can be performed with your feet on the ground.)
PLIÉ SQUAT
Get into a pliĂŠ squat position. Legs are very wide, toes pointed outward, keeping knees in safe alignment with toes. Hold one gallon of water with both hands between your legs. Keep your shoulders back to maintain good posture throughout the movement. Begin squatting down into a deep squat. Hold for 3 seconds at the bottom of the movement, and then rise to starting position. Complete 15 reps total.
TRICEPS DIPS
Sit on the floor with your knees bent toward the ceiling. Feet are pressed to the mat. Place your palms beside your buttocks, then lift your butt from the floor. Bend your elbows to create a near 90 degree angle bend, while lifting one foot off the ground and pointing that leg straight out. Perform 10 reps. total on the right side, then switch to the left.
INSPIRE HEALTH
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DEAD ROW WITH STATIC LUNGE Place a gallon of water in your left hand. Get into a deep lunge position with your right foot forward and left leg stretched straight back. Be certain that your knee does not extend over your toes. Place your right hand on your right thigh for support if needed. Lean forward slightly. Keep your chest forward and your back flat.The water is extended toward the floor. Bend your arm up and back to bring the water up to your waist line. Hold, then return to starting position. Complete 15 reps total on each side.
inspirehealthmag.com ยง #inspirehealthmag
INSPIRE HEALTH
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LACEY’S
recipe
SUMMER SALAD By: Lacey Knuttila
WHAT YOU NEED: 2 heads of romaine lettuce 2 cups of arugula 2 large carrots 2 large vine ripened tomatoes 3 large radishes 1 whole English cucumber 1 cup of spring onion 1 cup of snap peas 1 whole yellow bell pepper 1/4 cup pomegranate seeds WHAT YOU DO: 1. Finely chop the two heads of romaine, then rinse with water and strain. 2. Rinse the arugula, then strain. 3. Add romaine plus arugula into a large serving bowl. 4. Peel and cut the cucumber in half length-wise, then cut the cucumber into
eighth-inch slices and sprinkle over lettuce. Do the same for the carrots. 5. Finely chop two to three spring onions until a cup is filled (may vary based on size of onions) and place those on the salad. 6. Thinly slice the snap peas and place those on the salad. 7. Wash, de-seed, and cut bell pepper into quarter inch pieces. Toss those on the salad. 8. Wash the radishes. Cut off the long green stems, and then very finely slice the radishes by hand or use a shredder. 9. Wash the tomatoes and cut them into small slices. Arrange them nicely on top of the salad. 10. Peel pomegranate and remove pom seeds. Spread seeds atop salad. 11. Drizzle your favorite salad dressing atop or enjoy it without any dressing. 12. Serve and enjoy!
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*First in Hampton Roads to offer TearLab™ Dry Eye Testing.
Did you try this recipe? Tag us in your photo #inspirehealthmag
Our Aging Eyes W hen we are young, it is easy to take our health, our teeth and our good vision for granted. As time goes on, however, we may notice that some of these things are not quite what they used to be. For seniors, decreasing vision is a common experience. The error is in believing that losing one’s sight is ever “normal” or “expected”. Routine eye exams, in combination with modern medical and surgical treatment of eye disease, should result in an expectation of good vision throughout our life. Decreased vision and other eye-related symptoms should always be investigated. Adults who are not experiencing symptoms need regular exams as well. The value in these “routine” exams is to identify and treat early eye disease before it causes vision loss. Several eye conditions, including cataracts, glaucoma and macular degeneration, are significantly more common in older patients. For this reason, eye health exams become more important as we get older. Yearly exams are recommended for everyone 55 and over. Cataracts are the most common cause of decreasing vision for seniors. Cataracts are a clouding of the normally clear lens of the eye. Symptoms include the need for brighter lights to read, diminished color perception, difficulty reading road signs and glare from oncoming cars. One cataract patient told me that he had to go out onto his front porch each day to tell if his socks matched. Fortunately, cataracts are one of the most treatable causes of vision loss. Surgery can normally restore clear vision. Glaucoma is a condition in which the optic nerve, which carries the images we see to the brain, is damaged. There are usually no symptoms of this damage in the early stages. The condition is usually controllable, but existing damage is not reversible. Therefore, early diagnosis through routine exams is the key to preventing blindness. African Americans are particularly susceptible to glaucoma and should be screened yearly after the age of 40.
Chesapeake, Va
Macular Degeneration, in its most common form, results in slow progressive deterioration of our central vision. It is much more common in smokers and tends to run in families. While there is no good treatment yet to reverse this disease, early detection is important. Studies have shown that certain vitamins can slow down the process. Poor vision can have a significant impact on the quality of life for seniors. It can impact the ability to drive, the enjoyment of recreational activities and even the simple everyday tasks that we all take for granted. The good news is that most of the vision problems affecting seniors can be treated effectively with the proper eye care. For patients with a medical issue that affects their eyes (such as glaucoma or diabetes), the doctors at Southside Eye provide comprehensive care. Most laser and surgical procedures are done on location, providing premier outpatient results achieved in a fraction of the time. Only procedures that require an operating room are done outside of the practice location. Even in that case, patients are not asked to travel across town for their surgery. Southside Eye’s physicians utilize Harbour View’s “The Center for Sight”, an outstanding eye surgery facility located just down the street from the practice. To keep a positive experience throughout the process, Southside Eye’s Optical Shoppe is located within the practice and makes its products surprisingly affordable. The Optical Shoppe works with most major insurers, and discount promotions to help with a family-focused budget. Hundreds of frames are stocked on location. Best of all, the price of every frame automatically includes a warranty. Even for people who don’t need corrective eyewear, the staff stresses the value of protecting healthy vision with UV-blocking lenses. A person need not be a vision patient to benefit from the clinical knowledge and premiere products at Southside Eye.
Plastic Surgery Associates of Tidewater
Visit us and see the difference
Hampton Roads families choose Dr. Merrell and Dr. Billet for their plastic surgical care, emergency treatment for cuts, removing skin cancers, treating unsightly scars, J. Craig Merrell, MD, FACS Adam Billet, MD, FACS 757-673-6000 breast health care including reconstruction, or 757-547-0047 mommy makeovers, body contouring and www.plasticsurgeonforyou.com Providing compassionate plastic any other cosmetic surgical needs. and reconstructive care to families throughout Hampton Roads since 1983