INSPIRE
Mind, Body & Spirit for Women
Fall 2015
Many uses of SHEA BUTTER for Beauty and Health INTRODUCING
mu CaBerry CamTheu Super
a g o Y s m r o f s n a r T
IG
BUD N Y R H ITH KAT
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LIFESTYLE CHANGES REDUCE YOUR CANCER RISK inspirehealthmag.com ยง #inspirehealthmag
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CALL THE DENTAL ACCESS LINE TO APPLY 757-502-7400 Option 4 For help finding affordable dental services in Hampton Roads, visit our website at www.accesspartnership.org This Program is administered by Access Partnership and is generously supported by a grant from Obici Healthcare Foundation
The Western Tidewater Oral Health Task Force
Access Partnership - Hampton Roads Community Health Center Hampton Roads Dental Center - Horizon Health - Obici Healthcare Foundation R. L. Howell and Associates - Sentara Obici Hospital - Southeastern Virginia Community Health Centers - Western Tidewater Free Clinic - Western Tidewater Health District
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super food
CAMU CAMU Berry-ade
INTRODUCING THE AMAZONIAN SUPER BERRY:
u m a C u Cam
C
By Lynette M. Kokemor, MA-MCMH
amu camu is the newest superfood rock star! Camu camu is a shrub native to the South American rain forests and fields of Brazil, Peru, Colombia, and Venezuela. It produces an abundance of berries that pack a powerful vitamin punch. The leaves and berries of the camu camu have been used for thousands of years by South American natives for medicinal purposes. This small cherry - like berry is nutrient dense, rich in vitamin C and antioxidants.The camu camu berry is available in various forms including liquid, powder and capsule for oral consumption. It is also used in topical lotions and oils. Researchers have discovered it contains high antioxidant properties that aid in skin and eye health, strengthening of the immune system, decreased depression, and lowered risk of arthritis, asthma, and gum disease. Camu camu may also help protect against cancer.
Camu camu is an excellent source of essential nutrients, amino acids, antioxidants and anti-viral properties vital to health and wellness. Along with additional nutrients, camu Camu contains the following essentials: Vitamin C: promotes bone strength, blood vessels, and skin Potassium: enhances nervous system, muscle contraction, fluid balance Leucine: aids in stabilization of weight, lean muscle mass, and cholesterol levels Valine: promotes normal growth, tissue repair, blood sugar regulation, mental function Serine: aids in brain function, central nervous system function Gallic Acid: protects against cancer and neural degeneration Ellagic Acid: used to fight cancer and to treat bacterial and viral infections
Camu Camu is a natural supplement presently unregulated by the FDA. Although this super berry seems to have beneficial health properties, consultation with your physician and caution during use should always be exhibited. As always, anything in excess might be potentially harmful.
Did you know camu camu is reported to have 60 times the vitamin C of an orange? In the heat of the summer, try this refreshing, rich drink. Ingredients ½ tbsp honey ¼ cup of fresh squeezed lemon juice ¼ cup of fresh squeezed orange juice 2 tbsp camu camu powder 1 quart water Instructions Mix ingredients together in a blender and pour into a glass pitcher. Chill before serving.
editor’s letter
“I am woman, hear me roar" “I am woman hear me roar” is the perfect statement to empower the mind, body, and spirit. The mission of our “Empowerment” edition of Inspire Heath Magazine is to give our readers the tools to find strength, balance, and power in their daily lives. The women featured give us both the tools and the inspiration to fight our seemingly endless daily battles, and they also give us the power to conquer the dreadful mountains of fear created by chronic disease. You will be moved by our cover story featuring the brilliant, strong Kathryn Budig. Among other articles, you will find tools to actively “power” weight-loss, inspiration to get your children involved in healthy eating, and exercises to strengthen the deepest muscles in the core with simple movements from Pilates. Our message is to "challenge yourself"! Make the choice to be a woman who faces challenges, conquers battles, and climbs mountains of fear with strength, power and spirit. As Maya Angelou wrote, “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” – Maya Angelou
Tami Charbonnet, Health Editor Help us inspire others! We want to know what inspires you to live healthy. You could be published in the next issue of Inspire Health magazine. Email us at editor@inspirehealthmag.com.
Find us online!
www.inspirehealthmag.com
INSPIRE
Executive Publishers HAL G. FOX SUZANNE POLK FOX
Staff
Cover Health & Fitness Fashion & Beauty Kids & Family Destinations
Section Editors PATRICIA DANFLOUS TAMI CHARBONNET WHITNEY ALEXANDRA MICHELE ROBERT POCHE SUZANNE POLK FOX
Creative Director Design Web/Digital Print Production
Creative Team JENNIFER CABALLERO TRA PHAM VICTOR BETANCOURT DEBBIE WELDON
National Sales National Sales National Sales National Sales
Sales CHARLOTTE V. MORRIS VIVIAN DUGAS KELLY SMITH LAUREN CALVE'
ihm@inspirehealthmag.com * www.inspirehealthmag.com © 2015 Jumpstart Publishing, LLC New Orleans, LA All rights reserved Printed in the USA by Fox Print Services igofox.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.
healthy mind
Food Sources of Magnesium (in mg) Cereal, all bran ½ cup 112 Cereal, oat bran ½ cup dry 96 Brown rice, medium-grain, cooked 1 cup 86 Spinach, frozen, chopped, cooked ½ cup 78 Almonds 1 ounce ( 23 almonds) 77 Swiss chard, chopped, By Elisabeth Morgan cooked ½ cup 75 spoonful of milk of magnesia Nutritionist Liz Weinandy, at the Ohio Lima beans, large, immature and an Epsom salt bath— State University Wexner Medical Center, says seeds, cooked ½ cup 63 these old fashioned home that 60% of Americans don’t get enough remedies are the key magnesium. Magnesium deficiency wasn’t a Cereal, shredded wheat for reducing stress and problem before modern food refinement. 2 biscuits 61 inflammation.They are remedies against a Essential minerals came through our water Peanuts magnesium deficiency— one of the key supply and produce; however, now with 1 ounce 48 minerals in our bodies that regulate hormone modern grain refinement, water filtration Molasses, blackstrap production, hydration and over 300 healthy systems, and depleted farming soil, mineral 1 tablespoon 48 biochemical reactions.The lack of magnesium deficiency is common. is accompanied by tightening muscles, fatigue, Taking a magnesium supplement is a way to Hazelnuts 1 ounce and anxiety -- negative symptoms for those make up for the deficiency. (21 hazelnuts) 46 seeking a sense of calm in their lives. “I usually recommend a moderate dose, “I always talk about the benefits of about 200 to 250 milligrams magnesium citrate” Okra, frozen, cooked ½ cup 37 magnesium, especially to assist with sleep,” says Weinandy. “Large doses of magnesium says Geri Brewster, a registered dietician and supplements can cause diarrhea, so more is not Banana nutritionist in New York. “Many people with always better!” 1 medium 32
REDUCE STRESS with this Mineral
A
anxiety and sleep disturbances are producing stress hormones throughout the day, like adrenaline and cortisone.” These hormones require a lot of magnesium, Brewster explains. When we’re leading a caffeinated, sleep-deprived lifestyle, we end up depleting our magnesium supply very quickly. Consequently, we reach for the help of caffeine, which acts as a diuretic and makes us lose even more of the mineral! This creates a cycle of deprivation — when we don’t have enough magnesium to fuel the adrenal glands, we become tired and irritable. This can lead to stress, high blood pressure, and depression.
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INSPIRE HEALTH September § October 2015
The recommended daily dose for adults is between 300-400 milligrams. Supplements can Source: Oregon State University Linus interfere with certain other medications, and Pauling Institute your kidneys must be in good working order. Talk with a doctor before starting a regimen. There are some simple ways to promote magnesium absorption in your body without supplements. Drinking mineral water, taking Epsom salt baths, and focusing on a diet naturally rich in magnesium are useful. “In order to just get our required amount, before we take on any extra stress, we need about a cup of cooked spinach, an avocado, and 2oz of nuts a day,” suggests Brewster.
natural beauty
r e t t u B a ShforeBeauty and Health The MANY uses of
P
By Whitney Alexandra
rotecting your skin and hair by using natural superfoods is the ultimate bounty of goodness you can give yourself for natural beauty and health. Shea butter is one of the most amazing skin care tools and body healers available today. The shea tree has long been considered sacred because of the many extensive benefits it offers. Shea butter is rich in unsaturated fats, essential fatty acids, phytosterols, vitamin E, D and provitamin A, making it beneficial to your skin, hair, and overall beauty. Shea butter is one of the best anti-aging agents for your skin, as it strengthens your skin by simply stimulating the production of collagen. Shea butter is also excellent for “after� sun care by providing extra moisture, nutrients and protection. Due to the extreme moisture that shea butter has to offer, it is also a great tool to use for dry or damaged hair bringing moisture and shine back to the hair. There are many different treatments and ways to apply shea butter to your hair, such as using it as a mask or a conditioner. Remember, your skin and hair are one of the most essential facets of your beauty. While some beauty products can provide immediate and visible results, it is possible they can harm your skin and hair over long time use, due the their chemical components. Keeping products natural and being aware of the power of shea butter will not only protect your skin and hair from harsh toxins, but it will also continue to rejuvenate you and help you to maintain healthy hair and skin naturally for years to come. Buy shea butter in its most natural form! Purchase 100% Pure Unrefined Raw Shea Butter from your local retailer. My favorite brand is Adwi Organics.
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HAHV-053 Carmel Womens Updated Print_Inspire-Health_8.625x11.125 final.pdf
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schedule your 3-D mammogram today bshr.com/mammogram | 757-687-0135
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INSPIRE HEALTH September § October 2015
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eat fresh
d e r e w o P Protein
s t n a l P Satisfy your body’s
need for protein with fresh foods By Tami Charbonnet
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INSPIRE HEALTH September § October 2015
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INSPIRE HEALTH
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C
ontrary to popular belief, it is absolutely possible to optimize our health by consuming a plantbased diet. We are frequently asked: “How do you get enough protein without eating animal products to build lean muscle mass, sustain energy, and thrive while living an active lifestyle?" The answer is actually quite simple. A plant-based diet can be full of foods with enough protein for us to thrive without eggs, dairy and meat. The typical diet of modern Americans is primarily based upon saturated fats. These are proven to clog arteries, increase risk of cancer, diabetes and numerous other chronic diseases. Unfortunately, it is a common misconception that we need
to eat meat to satisfy the body’s need for protein. What if you don’t like beans? Do you have to eat tofu to get protein? Did you know that every whole food contains protein? This fact may be surprising, but makes it easy to enjoy a plant-based diet loaded with protein, nearly free of cholesterol and high in fiber. I have always found it fascinating to browse through local markets with the intention of diversifying the plants in my own diet. Although each person’s protein needs are different, the RDA recommends 0.8 grams of protein per kilograms of body weight for the average, sedentary adult.
MY TOP 5 PROTEIN POWERED PLANT OPTIONS: 1. Quinoa The king of all grains! Just ¼ cup of quinoa (dry) contains 6 grams of protein and can be eaten alone or paired with broccoli, cauliflower or asparagus for a nutrient dense, protein packed meal. It is also a great source of magnesium, iron, calcium, potassium, vitamin E and zinc. 2. Broccoli One cup of broccoli contains 5.7 grams of protein and is also a great source of folic acid, beta-carotene, zinc, vitamin C and B6. Broccoli also contains more calcium than most dairy products. 3. Spinach One cup of cooked spinach equals 5.35 grams of protein. Spinach is a super-food containing numerous health benefits in including protein. It is an excellent source of vitamin
K, which helps ensure healthy brain function, nervous system and bones. 4. Asparagus Asparagus is the protein king of vegetables. It contains approximately 4.32 grams of protein per cup (roughly 8 spears of asparagus). Asparagus also contains vitamin K, important in the prevention of osteoporosis. It is rich in vitamin A, folate, potassium, vitamin C, and antioxidants.
3 Ways to NATURALLY Boost Your Smoothie’s Protein 4tbs Chia seeds and 4oz tofu 4tbs Almond butter and ¼ cup rolled oats 4tbs Hemp Hearts and ½ avocado
5. Almonds Almonds are rich in nutrients and high in protein. One ounce of Almonds contains 6.3 grams of protein. They are a great snack, are nutrient dense, and aid in weight loss. Almonds also contain calcium, vitamin E, magnesium, iron, phosphorous, zinc and folic acid.
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INSPIRE HEALTH
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ONE STEP AT A TIME
I
n the last three years, Debbie Nunez has rarely missed a day of work or passed up an opportunity to spend time with her five grandchildren. She's laughed and she's shopped for brightly colored scarves, dazzling earrings and an occasional hat or two. The beautiful Suffolk resident has also prayed a great deal and sobbed a few times. Debbie is a breast cancer survivor. "My life never went out of control." she explains, with the positive attitude she has maintained through diagnosis, a double mastectomy, chemotherapy and reconstructive surgery. "Breast cancer and reconstruction is a journey one takes a step at a time, a day at a time, with faith that God is directing you along the way." It was just a few weeks before her regularly scheduled mammogram when she crossed her arms and felt a small knot in her left breast. The routine screening became a diagnostic process that quickly led to a biopsy, ultrasound and cancer confirmation. "The process was 'Bam! Bam!," Nunez recalls. Less than 20 days later she was recovering from a double mastectomy. Two weeks later she was back at work. "I looked like a little boy," she smiles. But the energetic 53-year-old faced her situation with determination, faith and willingness to do exactly what it took to live cancer-free. "My family and coworkers were supportive and all my doctors are amazing," she continues. "The whole process was life changing but I would not change the journey. I was blessed; chemotherapy did not make me sick and although I did lose my hair, I made up for it with long scarves, hats and earrings. Hair and boobs do not define you - it's what is inside that makes the difference." Looking like a woman however, is important and Nunez did not
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INSPIRE HEALTH September § October 2015
Timely insights for women about Breast Cancer
hesitate to continue her journey with reconstructive surgery. It is just a fact - women like to and should look feminine. After the reconstructive process was complete her husband simply said, "Dr. Merrell is an artist." Debbie credits her beautiful feminine figure to J. Craig Merrell. MD, FACS, President of Plastic Surgery Associates of Tidewater. Reconstructive surgery is a process that should not be an overnight quick fix, Nunez explains. "Dr. Merrell takes time to make sure you are prepared and that each step is designed for you to get the best result. Even my nipples were formed from natural tissue and look natural. You would never know that I have had a double mastectomy or reconstruction. I look normal, feel good and have regained my confidence. Today, Nunez continues to thank God, her physicians, her family and friends as she reminds other women about the importance of selfexamination and mammograms. She emphasizes, "If I had not gone regularly,
I might not be here today. And if I had not chosen reconstructive surgery by Dr. Merrell, I would not look and feel like the normal, whole and beautiful woman that I am today." Debbie strongly encourages those who have undergone a mastectomy or who are facing any type of breast surgery to see Plastic Surgery Associates of Tidewater. When you visit Dr. Merrell you will feel you are being treated like family. He offers reconstruction in a comforting, caring environment. Even women who have already had surgery elsewhere and are not completely satisfied can benefit from seeing Dr. Merrell. Feeling good about yourself is important to enjoying a full life. For additional information about any type of breast surgery including: breast augmentation, lifting, reduction, reconstruction or Mommy Makeovers, call Plastic Surgery Associates of Tidewater (757) 673-6000, email jcmmd@infionline.net or visit www. plasticsurgeryforyou.com and schedule a consultation.
recipe
Smiling is Good for Life
APPLE Cinnamon Oatmeal There aren’t many people that don’t like the taste of apples and cinnamon, whether it’s an apple crisp, apple cinnamon cake or apple pie. Here we have these two flavors combined in a delicious oatmeal bowl topped with apple slices caramelized in coconut oil, cinnamon and coconut or brown sugar. Ingredients 1/2 cup quick oats l1 1/4 cups almond, soy or coconut milk l1 Tbs maple syrup l2 Tbs shredded coconut l1/2 tsp cinnamon l1/2 tsp ground ginger l1 apple, peeled and sliced thin l2 tsp coconut oil l1 tsp cinnamon l1 Tbs coconut sugar lTouch of salt lAlmonds for garnishing (can be soaked overnight and peeled) l
Original recipes by Parkash Bains, Global Vegetarian. www.globalvegetarian.ca
Method Step 1 Quick Method: Put oatmeal, milk, maple syrup, cinnamon, ginger and coconut in a heatproof bowl and microwave for 2 minutes. Stir and heat for another minute or so, depending on desired thickness. Take out and set aside. OR Stove Top: Cook in a small pot on medium high heat, stirring regularly until thickened to desired consistency. Remove from heat. Step 2 Put coconut oil in a frying pan on medium high heat. Add apple slices, cinnamon, sugar and salt. Stir to coat apple slices. Caramelize apples for 2 to 3 minutes. Step 3 Place cooked oatmeal in a serving bowl. Top with caramelized apple slices, almonds and any other fruit as desired.
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SOME SENIORS Find the
‘Donut Hole’ HARD TO
SWALLOW
By Emanuel Myrick, Foundation Board Member and Bethlehem Christian Church Senior Pastor
M
y heart goes out to Medicare recipients who are confused, surprised and cannot afford the high cost of prescription medications. As we age, we tend to rely more on prescription medications to manage chronic diseases and other ailments. The Medicare Prescription Drug plan was implemented in 2011 to help reduce the cost of prescribed drugs for Medicare recipients, but for low-income persons, this financial assistance only goes so far. Older adults in my congregation were alarmed when they first experienced the cost of pharmaceuticals. Drugs seemed to take a disproportionate share of their monthly, household income. Thankfully, Bonnie Dozier, Senior Services of Southeastern Virginia’s MedCare Access Resource Specialist, better informed members at the Bethlehem Christian Church of the realities and dangers of the “Donut Hole” in Medicare Prescription plans. The Obici Healthcare Foundation funds two MedCare specialists in Suffolk. According to Bonnie, “Most plans with Medicare prescription drug coverage (Part D) have a coverage gap - the Donut Hole. This means that after you and your drug plan have spent a certain amount of money for
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INSPIRE HEALTH September § October 2015
covered drugs, you have to pay a high percentage of costs out-of-pocket for your prescriptions in the donut hole up to a yearly limit. Not everyone will enter the donut hole.” Once patients reach their annual expense limit, the Donut Hole ends and the drug plan helps pay for covered drugs at a lesser percentage from that point forward, which places the patient in the “catastrophic” category. Those periods, when patients pay most out-of-pocket expenses, can create a financial hardship for persons on fixed incomes. Before Medicare recipients get to the Donut Hole, they should compare prices of brand-named drugs and generics. There may be occasions when discounted medication offered by the manufacturer will cost less than their generic counterparts. Most
people buy generics because they’re less expensive, but with the 50% discount on some brand-name drugs, they might be cheaper than generics. It’s important for consumers to compare prices. Another piece of shopping advice to save money when buying prescription drugs is to compare prices at various pharmacies, especially those that advertise prescriptions for $4 or less. During Open Enrollment (October 15 – December 7, 2015), Medicare recipients should use that time to compare insurance company pricing for the lowest premium and lowest drug costs. To learn more about Medicare Part D, including the Donut Hole, call Bonnie at 757-449-8706 or Angela Hamblett, MedCare Access Resource Specialist, at 757-328-4217.
Pastor Emanuel Myrick meets with a congregant to discuss insurance options and the “Donut Hole.”
wellness
e l y t s e f i L Changes Reduce Your Risk of Breast Cancer
W
ith 1 in 8 women developing breast cancer during their lifetime, it’s likely the disease will affect someone you care about. While breast cancer diagnoses and death rates have decreased in recent years, it is important to be proactive about prevention. According to the Mayo Clinic, a few simple lifestyle changes have a huge impact in reducing your cancer risk.
a healthy diet full of fresh fruits and vegetables. Exercise moderately for at least 150 minutes. Breast-feeding Mothers who breast-feed not only help give their babies a great start, they also decrease their breast cancer risk. The great news is the longer you breast-feed, the lower your risk.
Perform self-exams Perform a self-exam once a month about three to five days after your period and discuss any changes with your doctor.
Reconsider hormones The 2002 Women’s Health Initiative Study revealed a correlation between hormone replacement therapy and breast cancer risks. Prior to 2000, breast cancer rates increased dramatically, then decreased rapidly as HRT use dropped. Birth control pills have also been connected with an increased risk for breast cancer.
Maintain your weight Studies show obesity increases your risk, so it’s important to follow
Practice moderation Alcohol and cigarettes increase the risk of developing breast cancer. Avoid
smoking altogether, and limit yourself to one drink per day. Avoid radiation and chemicals Women should carefully consider radiation-based medical tests and only risk exposure when absolutely necessary. It’s also important to limit exposure to workplace chemicals, gasoline fumes and vehicle exhaust. Many of these suggestions not only help with reducing the risk of developing breast cancer, but also other conditions such as heart disease, diabetes and stroke. A few changes today could add many quality years to your life.
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INSPIRE HEALTH
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cover story
a g o Y
TRANSFORMS MIND, BODY & SPIRIT
I
by Patricia Danflous
nternationally recognized yoga teacher Kathryn Budig says that practicing and instructing others in the long-revered art of yoga has enriched her life, enhanced the lives of others and earned her respect as an entrepreneurial leader. Author, instructor, motivator, community activist and teacher on YogaGlo. Budig is also a face for Under Armour. She was recently recognized as one of Ford’s Warriors in Pink for her commitment to breast cancer awareness. With a philosophy of “Aim True” as her guiding principle, Budig has also found a branding that reflects her experience, expertise and innovative approach to promoting the benefits of yoga. “Aim True is my ability to embrace my talents and passions, knowing that not everyone will agree or support me, but when I overcome my fears and stay true to my calling, I
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INSPIRE HEALTH September § October 2015
always hit my mark,” she emphasized. “The physical aspect of yoga helps me to burn through my distractions and the stress that I hold in my body. The meditation aspect helps to clear the cobwebs from my mind, so I can see what’s actually going on. Combined, they feed my spirit.” The glowing yoga teacher was not always as strong and rooted in her direction, however. “I grew up in a household where my father brought home the bacon and my mother was a stay-at-home mom. Don’t get me wrong, she was and still is a total powerhouse, but I saw my father go after his career dreams with gusto,” she reflected. “I had plenty of dreams myself, but looking back, I don’t think I believed in my ability to achieve them. Later, I went through a painful breakup with a boyfriend who was really successful. That lit a fire under my tush. I saw him making all of his dreams
come true, and I was so ticked about the break-up that I pushed myself to do even better. I know it wasn’t exactly the healthiest approach, but I am so grateful to him for inspiring me to reach my fullest potential. From that day forward I was on fire.” While a romantic break up sparked her fire, Budig credits life-long inspiration from her father. “He taught me that you can do absolutely anything you set your mind to. He’s the most proficient maker of magic I know,” she said. A University of Virginia graduate in English and Theatre, Budig has enchanted others with on-stage performances. “I acted from the time I was 11 to around 22,” she explained. “I loved slipping into other characters, especially the crazy larger-than-life ones. My favorite roles were playing Sally Bowles in Cabaret and Mrs. Lovett in Sweeney Todd. They’re both so tragic yet magnetic. I’ve always enjoyed these multi-faceted types of characters. The ones you love to hate, but deep down you probably want to give them a hug. “I always had my hands in several different cookie jars when it came to my interests,” she continued. “I was a tomboy who liked to sing on stage but could be painfully shy in real life. In college I learned the art of balancing hard work, studies and having a really good time with friends. I didn’t find true balance until I started practicing yoga and focusing on nutrition.” Work hard, but relax just as intently is Budig’s formula for a balanced life. “My life is a beautiful blend of creativity in my workspace with cooking for my family, relaxing with my dogs and having quality time with my husband and friends. I remind myself that I can’t perform well in the workspace if I don’t maintain my personal
“Life will give you what you need when you need it, and it is often not in the package you expected it to arrive in.”
- Kathryn Budig
KATHRYN BUDIG’S TIPS FOR A HEALTHIER, HAPPIER LIFESTYLE • Work is important, but personal relationships are gold. • Sweat once a day, even if it’s for 5 minutes. • Sleep more! You can’t be your best self if you’re running on fumes. • Drink water! Hydration is key to good health. • Enjoy your food; don’t fear it. Celebrate food by learning to cook for yourself and those you love.
Photo courtesy of Under Armour® inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
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cover story
Stand up. Feet apart. Hands on hips. Shoulders back. Stand straight and without lowering your head, look directly into the eyes of the person in front of you. Feels pretty good, doesn’t it? You have assumed the Wonder Woman Pose! You demonstrate increased confidence as people sense that you are relaxed, in-charge and ready to take on challenges. Arms folded across the chest indicate a “don’t notice me” or “whatever you say” attitude. Hands on the hips or leaning back in a chair suggest authority and leadership. Harvard Business School researcher and professor Amy Cuddy, a specialist in body positioning language, reports that the Wonder Woman Pose helps individuals achieve better performance, better health, abstract thinking and increased tolerance for pain and risk. Start today. Pretend you are Wonder Woman. Don’t worry about the headpiece or that tiny-waisted belt. Just assume the pose!
YOUR SOUL
POWERFUL WOMEN POSE WITH CONFIDENCE
Photo by Andrew Cebulka
“Yoga can change your life.” -- Kathryn Budig
relationships and give myself the daily opportunity to re-charge.” As an ambassador for Warriors in Pink, Budig shares breast cancer messages with all of her audiences. “Education and awareness is the most important thing women need to know about breast cancer,” she said. “Women need to take their health into their own hands and be proactive. See your gynecologist regularly, do monthly self-breast exams, be aware of the ingredients in your food and the products that you use.” When Budig is not traveling, presenting a motivational seminar, working on her next book or filming a session for YogaGlo.com, you may find her cozying up on the sofa with her husband (professional skydiver Bob Crossman) and their four dogs. “We have a house covered in hair, but wouldn’t change a thing. We both find dogs to be the closest thing to pure bliss, and that’s why I co-founded Poses for Paws, my project that raises money for various shelters and organizations that we admire through yoga events and products.”
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INSPIRE HEALTH September § October 2015
an Pose!
der Wom
The Won
Learn more about yoga, clean living, and how to Aim True at www.yogaglo.com, Kathrynbudig.com, or www.facebook.com/ posesforpaws. Her newest book, Aim True will be released through William Morrow/ Harper Collins March 2016.
women
To TAKE CARE of their
W
FAMILIES,
need to
care for THEMSELVES too
omen have many roles in the family, from chauffeur to chef to accountant. Many women also serve as their family’s Chief Medical Officer, the person who makes sure vaccines are received and blood pressure is checked. Women can lead their families to better health, but only if they take time to care for themselves, too. Kiniya Church, DNP, FNP-C Many women ignore Bon Secours Suffolk Primary Care their own health in order to take care of the needs of their families. Though you may take your child to the pediatrician frequently, you may not have seen your own doctor in years. “Yearly check-ups provide valuable information to your healthcare provider through exams and screenings,” says Kiniya Church, DNP, FNP-C with Bon Secours Suffolk Primary Care. “Studies have repeatedly shown that recommended screenings can identify conditions and risk factors early so that you can receive faster, less expensive and less intensive treatment.” Though each woman is different and may have different screening schedules, in general you should receive these screenings according to the U.S. Preventive Services Task Force: • Blood pressure checks at least every two years from age 18 and up
• Pap smear every three years from age 21 and up • Cholesterol test regularly after age 18 if you are at risk for heart disease • Diabetes screening regularly if you have blood pressure greater than 135/80 • Colonoscopy at age 50, then as recommended by your physician • Mammogram every two years starting at age 50 • Osteoporosis screening at age 65 Depending on factors such as your race and family history, you may need to have some of these screenings earlier. For instance, women with a strong family history of breast cancer may need to start receiving mammograms at age 40 or younger. By seeing a healthcare provider yearly, you can stay on top of these screenings as well as any vaccine boosters you may need, such as for whooping cough.Your provider can help you decide when these screenings are necessary and help you find ways to improve your health. These screenings may take only two to three hours out of the entire year to complete. However, if conditions are not caught early, it may result in days
in the hospital or hours of treatment. Though blood pressure pills may cost $4 per month, heart surgery can cost thousands of dollars. As Chief Medical Officer for your family, the best decision you can make is to invest time and money in maintaining everyone’s health, including your own. Though provider visits are important, your day-to-day activities play a larger role in your health. By eating healthy food, exercising and avoiding bad habits like smoking or consuming too much alcohol, you can greatly reduce your risk of many conditions and ensure that you receive a clean bill of health.
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Realestateunder1roof.com
DIRECT: 757-288-8371 leeann@realestateunder1roof.com
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INSPIRE HEALTH September ยง October 2015
recipe
CRANBERRY QUINOA SALAD Cassandra Bodzak
Ingredients 1 cup of quinoa / a little less than 2 cups of water to boil it in 1 head of romanesco ½ apple sliced ½ cup of cranberries ¼ cup slivered almonds 2 cups of baby kale ¼ cup chopped white onion ¼ cup chopped garlic 4 tbsp of coconut oil / macadamia nut oil or olive oil 1 cup of organic apple cider 2 tsp of pumpkin pie spice
SPICED CIDER BALSAMIC GLAZE: 2 tbsp balsamic vinegar 2 tbsp olive oil ¼ cup reduced cider 1 tbsp of dijon mustard salt + pepper to taste Steps Preheat your oven to 425 degrees and lightly grease a baking sheet with some of your oil. Next, take a medium saucepan and fill it with your quinoa, water and a little salt. Keep the pan on medium heat and start stirring the quinoa when water starts boiling. Slice up your romanesco and place it on your baking sheet, drizzle with a little more oil and season however you like. Place that in the oven to roast for around 10-15 minutes while moving the pieces around so that they evenly roast.
In a separate small sauce pan, place your sliced apples, cranberries, apple cider and pumpkin pie spice. Keep it on a low heat and let it simmer as the fruit absorbs the cider and spices and the liquid reduces. Keep checking on the fruit and moving it around the pan for 10 minute or so until the liquid has reduced and saturated the fruits. In a frying pan on another burner, Place the remainder 2 tsp of your oil, your baby kale, onions and garlic and sauté till kale is wilted and onions are clear. When all liquid has evaporated from quinoa, it is done, take it off the burner and place into a medium bowl. Add in kale, roasted romanesco and fruit (with remaining cider drained and put to side for the glaze). In a separate small bowl whisk together the ingredients for the spiced cider balsamic glaze. When combined, drizzle it over your quinoa salad and place into a serving dish. Sprinkle your almonds over the top to garnish and you are done!
CASSANDRA BODZAK is a global meditation + wellness teacher. She’s an author, speaker, TV personality and works with clients one on one all over the world. www.cassandrabodzak.com inspirehealthmag.com § #inspirehealthmag
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Pets
pets
HAPPY HAPPY PEOPLE
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By Mary Tully tullystraining.com
'm a true believer that happiness is something we can cultivate. I find that I am happiest when I'm making healthy choices for myself, my family and my friends.We're all a reflection of what is around us: if our families are happy, chances are we will also feel happy. This theory applies to our furry family members as well! How can you be sure that your pet is happy? How important is it to go out of our way to ensure the happiness of an animal? It's actually pretty simple. Most pets don't need very much to be happy—their needs are simple and often overlooked! Don't forget we engineered our pets to be what they are today: co-dependent companions who fit into our very specific lifestyles. For the most part, our pets just want to be with us. They want to spend time with us, which is responsible for the majority of a dog or pet's level of happiness.They also want to go outside, and they want to go outside with us.Your pet also needs good food and healthy communication with their human family members. As a professional dog trainer, I have the privilege of being invited into people's homes and learning about their families in a very special way.The happiest pets that I meet are not the
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ones with the biggest yards or fanciest houses. The happiest pets that I meet are the ones who are fully incorporated into their families. Give your pet a job Think about what your pet was made to do and then try and figure out where you can fit them into your lifestyle more often.They might "help" mom or dad with the baby all day or be an "expert" gardening assistant. Maybe they go camping on the weekends or for hikes every morning. Make small changes in your day-to-day routine. It's a fact: we enjoy things more when our pets are around! Did you know that when you touch your pet, your brain releases happy hormones (dopamine) into your system? To get your pet more incorporated into your lifestyle you can try some of these small changes: n Train your dog to fetch diapers or some other item you need throughout the day n Take a dog-yoga class n Have your cat be part of your daily meditation n Find out what restaurants
in your area are dog-friendly n Have dog play dates with your friends! Your pet will be better trained, just by default! Training is communication, so the more time you spend with your pet, the more you are interacting with them and therefore the more chances you give the animal to learn how to interact with you. Animals who are out and about are well adjusted and happy! The more mental and physical energy your dog spends while with you, the less they have left over to get into trouble. This means a giant decrease in behaviors like chewing, jumping, leash-pulling, barking, digging, and possibly even anxiety and aggression.
healthy destinations
BIG SKY YOGA RETREATS Cowgirl Yoga™ and
Cancer Kickin’ Cowgirls
T
By Suzanne Fox
he natural beauty of Montana inspires peace and a fresh perspective in a fast-paced world. Clean mountain air, wildlife, and an active, yet relaxed pace all come together at Big Sky Yoga Retreat. This experience is not about escapism, it is about excavating your inner self and finding the tools you need to improve your health and well being. Add a little “yeehaw!” to your namaste with Cowgirl Yoga, a women’s retreat for all levels of yoginis and equestrians. You will have the chance to deepen your personal commitment to choices that support a more sustainable lifestyle, no matter where you live.
We suggest the Winter Wonderland & Wellness Retreat. Winter is not for hibernating! It's a wonderful time to focus on your well-being. You will find amazing workouts: Nordic (cross- country) skiing is a cardio kick-in-the-pants. Warm and lengthen your muscles beforehand with yoga. Savor a cooking lesson emphasizing healthy eating ideas for when it's cold outside, and take a sensory journey through the world of tea. Play in the snow, and afterwards get warm & cozy inside, healthy-style!
CANCER KICKIN’ COWGIRLS A very special retreat; Cowgirls VS Cancer is held once a year for Cancer Kickin’ Cowgirls; women from all walks of life who are recovering from the physical, emotional and financial hardships of breast cancer. The women receive scholarships for this retreat through generous donations of supporters. You can make donations, nominate a survivor or yourself all through the Big Sky Yoga web site. Old Gringo donates boots to some women to wear during treatment as a token for their heroic fight. (bigskyyogareteats.com/ cowgirlcancerboots).
Big Sky Yoga Retreat Margaret Burns Vap, Founder www.bigskyyogareteats.com phone: 406.219.7685 email:§ #inspirehealthmag info@bigskyyogaretreats.com inspirehealthmag.com INSPIRE HEALTH
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Take it from Debbie our friend and wonderful cancer survivor, choosing the right doctor to put things back together makes all the difference in how you look and feel!
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Any woman facing Breast Cancer desrves to consult with Dr. J. Craig Merrell and Dr. Adam Billet when choosing her individualized reconstructive breast surgery.
INSPIRE HEALTH September ยง October 2015
Providing compassionate plastic and reconstructive care for families throughout Hampton Roads since 1983