Inspire Health by Suffolk News-Herald

INSPIRE MARCH | APRIL 2016

Mind, Body & Spirit for Women

GO GREEN

AT HOME

Top 5 Foods to Detox Your Body

STAND UP!

SITTING IS THE NEW SMOKING

MOVES

TO STRENGTHEN YOUR SPINE

DARYL HANNAH Simple Living Fuels Her Environmental Passion inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

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contents Spring 2016

6 FEATURE

Sitting is the New Smoking

8 WEIGHT LOSS

Cleansing for Weight Loss

9 RECIPE

Artichoke and white bean

10 COVER STORY

Simple Living Fuels Daryl Hannahâ&#x20AC;&#x2122;s Environmental Passion

14 FASHION Synergy Organic Clothing

ON OUR COVER DARYL HANNAH ON ENVIRONMENTAL ACTIVISM AND GREEN LIVING

16 MIGHTY KIDS

Find Your Child's Inner Sport

17 RECIPE

Asparagus and Broccoli

18 RECIPE

Coastal Carrot "Fettucine"

20 LONGEVITY

Relaxation for Fibromyalgia

18 RECIPE

Coastal Carrot "Fettucine" With sun-dried tomatoes and pumpkin seeds

21 HEALTH

5 Ways to go green

22 ADVENTURE

Breakfast Smoothie Challenge: Are YOU Up for It?

23 HEALTH

health snacks in a jar

WEIGHT LOSS

Cleansing for Weight Loss

HAHV-065-Comprehensive Campus SKROBISZEWSKI-Ise of Wight_Inspire-Health 8-375x10-875 FINALHR.pdf

3/28/16

2:45 PM

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INSPIRE HEALTH

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editor’s letter

Green

Welcome to the green issue of Inspire Health! Green symbolizes nature, life and renewal. This issue is all about living a natural, eco-friendly lifestyle and taking a closer look at your lifestyle to see where you can make a greater environmental impact. Show Mother Earth some love by incorporating simple eco-friendly practices into your daily life. Go green at home by conserving water and energy. Take shorter showers, turn the faucet off while brushing your teeth and turn the lights out when you leave a room. Walk or bike to work if you live close. Purchase locally grown products and bring reusable bags to the grocery. Remember, you CAN make a difference in the world. As primatologist Jane Goodall once said, “One individual cannot possibly make a difference, alone. It is individual efforts, collectively, that makes a noticeable difference — all the difference in the world!” Caitlin Watzke, 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

Staff

Executive Publishers HAL G. FOX & SUZANNE POLK FOX Section Editors Cover PATRICIA DANFLOUS Health & Fitness TAMI CHARBONNET Fashion & Beauty WHITNEY ALEXANDRA Kids & Family MICHELE ROBERT POCHE Destinations SUZANNE POLK FOX Editor CAITLIN WATZKE Creative Team Creative Director JENNIFER CABALLERO Art Director TRA PHAM Graphic Design GABBI MORAN Digital & Marketing NEAL BOYD Print Production DEBBIE WELDON Sales National Sales CHARLOTTE V. MORRIS National Sales VIVIAN DUGAS National Sales KELLY SMITH National Sales LAUREN CALVE'

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.

inspirehealthmag.com § #inspirehealthmag

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feature

Sitting

is the New Smoking By Caitlin Watzke

he average American sits for 12 to 15 hours a day. That’s four to five times longer than we should be sitting, according to research showing that excessive sitting has negative health effects, even for people who exercise regularly. “This sitting that we all do is like a common meeting point for quite a lot of chronic disease,” says Dr. James Levine, Director of Obesity Solutions at Mayo Clinic and Arizona State University and author of the book

an hour, you have been sitting too long.” Start by setting a timer for 50 minutes or using the ring of the telephone as a reminder to stand up and move around. Ask if your meetings can be held while walking. Dr. Levine says walk-and-talk meetings are becoming more mainstream as big companies create active opportunities for their employees. At its 2013 Annual Meeting, the American Medical Association adopted a policy that encouraged employers to offer fitness balls and standing workstations. “This is coming to an office near you,” Dr. Levine predicts.

Get Up! Why Your Chair is Killing You and What You Can Do About It. Dr. Levine points to a recent analysis that links excessive sitting with 34 chronic diseases, including diabetes, high blood pressure and congestive heart failure. Sitting is also associated with issues like back pain, bad posture, depression, low productivity and even breast cancer. What to do about it Dr. Levine says the solution isn’t going to be a few tips or tricks — it’s going to require planning, individual responsibility and the creation of a culture of movement both at home and work. “The default needs to be up and moving instead of sitting and slouching,” he advises. “If you have been sitting for

So stand up and get moving!

“We need to create this culture. The default needs to be up and moving instead of sitting and slouching.” - Dr. James Levine Get Up! Why Your Chair is Killing You and What You Can Do About It by James A. Levine, MD, St. Martin's Griffin (July 2014), $17.99

Sitting by the numbers

94%

female participants’ likelihood of dying

during an American Cancer Society study (1993-2006) if they were inactive and sat longer than 6 hours a day compared with those who were active and sat less than 3 hours a day Source: American Cancer Society

INSPIRE HEALTH

March § April 2016

2 years

the time you could add to your life by sitting for less than 3 hours a day Source: Dr. Peter T. Katzmarzyk, BMJ Open

500 calories

the number of additional calories you could burn per day with activities like walk-and-talk meetings, walking during lunch and doing housework while standing Source: Dr. James Levine

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weight loss

CLEANSING

for Weight Loss By Tami Charbonnet “To cleanse or not to cleanse” is an increasingly trendy question asked by women searching for the ultimate key to weight loss and increased energy. The answer: cleanse! What is your plan when inevitable temptations arise? Following strict dietary restrictions of a cleanse may help you lose weight. However, adding back restricted toxins may lead to metabolic confusion and extreme frustration as you quickly return to your pre-cleansing weight. Cleansing is a motivating experience, and it is a healthy way to detoxify your body. But, before you cleanse for weight loss, be sure to make a plan or schedule an appointment with a registered dietitian.

However, be aware that ridding your body of toxins such as caffeine, alcohol, nicotine, processed food and animal products is only a baby step toward long-term weight loss. In order to lose weight and keep it off permanently, you must decide to change your overall lifestyle – permanently. Both before and during your cleanse, implement serious long-term goals. Make a list. Start a journal. What is your focus? Are you determined? Why do you want to lose weight?

Start your day drinking water with freshly squeezed lemon and peel.

In a study from the Journal of the National Cancer Institute, participants who consumed the most vitamin E – about 15 almonds per day – showed a 40 percent lower risk than those who consumed less.

Top 5 detoxifying items for daily cleansing

White tea

the ultimate fat blocker

Collard greens

fight high cholesterol

Wild salmon

aids in healthy blood flow and rich in antiinflammatory omega-3

Citrus

rich in antioxidants that help flush out toxins

rich in vitamin E, which is linked to a decreased risk of liver cancer

The best detoxifying cleanses to jump-start weight loss:  Candice Kumai’s Clean, Green, Healthy and Lean for Life: htwww.candicekumai.com  On Juice™ Vitally Healthy: onjuice.com

INSPIRE HEALTH

March § April 2016

Almonds

recipe

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424 Market Street., Suite 104 Suffolk, VA (757) 925-3711 | Hours: Mon-Fri: 9 am - 4:30 pm Browse our web site www.companionoflove.net INGREDIENTS 2 15-ounce cans white beans, rinsed and drained l 1 14-ounce jar artichoke hearts (packed in water, not oil), drained and chopped l 1 celery stalk, finely diced l 1 red bell pepper, seeded and diced l 3/4 cup chopped black olives l 4 green onions, sliced l 1/4 tsp. red pepper flakes Recipe from l 1/2 tsp. ground fennel seeds THE PLANTPURE l 2 Tbsp. chopped fresh basil NATION COOKBOOK l 1/4 cup chopped fresh parsley by KIM CAMPBELL. l 2 Tbsp. lemon juice Photo by Brian Olson. www.plantpurenation.com l 1/4 cup red wine vinegar l 1 tsp. Dijon mustard l 1/2 tsp. sea salt l 1/4 tsp. black pepper 3. In another bowl, mix together the lemon juice, DIRECTIONS vinegar, and Dijon. Add 1. Place the beans and vegeta- this mixture to the beans bles into a large mixing bowl. and vegetables and stir to 2. Add the dry seasonings combine. and fresh herbs and stir to 4. Add salt and pepper, combine. more or less to taste.  l

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cover story

Simple Living Fuels

DARYL HANNAH’S Environmental Passion

Passion, persistence and performance are qualities defining the most talented thespians. Actress Daryl Hannah understands the passion to entertain, the persistence to pursue a role and the dedication to flawless performance that has marked her stellar film career from Blade Runner and Splash to her current Netflix series Sense 8. She brings similar traits to her campaign for a cleaner and more sustainable world. Arrested more than once in front of the White House protesting the Keystone pipeline, Hannah is not one to work quietly behind the scenes. Acknowledging that she takes some pride in being “the odd man out,” she has led or joined protests championing causes ranging from climate change to protecting urban farmers. In this issue of Inspire Health, Hannah shares thoughts on her personal pledge to healthy living in a healthier world.

INSPIRE HEALTH

March § April 2016

Photo by: Eric Ray Davidson/Netflix

By Patricia Danflous

When and how did your environmental passion emerge? I think when one is empathetic and curious, discovering how cruel and unethical humans can be, it's quite a shock. My uncle

“My mantra is ‘love life,’ because I believe people protect what they love.” Haskell Wexler is quite an amazing activist and filmmaker who has made many film entries about human rights issues and dangerous energy practices. Learning about his work as a young teen was probably what sparked a lot of my moral outrage and spurred my self-education and early activism. I held the boom microphone for him on a few documentaries dealing with protests of nuclear power and other human rights issues. Similarly, was there a specific inspiring incident that fostered your passion for the environment? Honestly, it just seems

like common sense to live in concert with your surroundings. I had always admired simple ways of living and the tremendous wealth of indigenous knowledge. Who are your heroes and heroines in the environmental arena? My heroes have always been those who are willing to go beyond their comfort zone to take a moral stand. People like Martin Luther King in the past, and contemporaries like Julia Butterfly Hill, Tim DeChristopher and Somaly Mam, who helps girls out of slavery, or what Malala has done for girls’ education. There are so many heroic souls, but I'm just as influenced by the people I meet when participating in these struggles. I see all these issues as connected. What fuels your passion as an environmental advocate? Do you have discouraging moments? It can be incredibly overwhelming and discouraging when you recognize the

magnitude of the environmental crisis we face; that we are in the midst of the sixth mass extinction, that the oceans are acidifying, the water crisis, etc. But those moments are never more powerful than the love that drives one to protect those things. What we’re up against is primarily the monetary concerns of corporate controlled governments. And in truth, there are more of us than them, that’s why information is so crucial. People need to be deeply informed, not simply distracted, and then they will be motivated into action. Witnessing this awakening happening is giving me great encouragement. Author Kurt Vonnegut said: “I really wonder what gives us the right to wreck this poor planet of ours,” and “We could have saved the Earth but we were too damned cheap.” What is your mantra? I love Kurt Vonnegut. My mantra is “love life,” because I believe people protect what they love.

DARYL plays the metaphorical mother to the 8 who make up the cast of hyperinterconnected characters in the hugely popular metaphysical Netflix series Sense8. The show centers on eight characters from different countries, different racial, economic, and social backgrounds and even different sexual orientations as all discover they can connect through their senses and that they are being pursued because of it. The first season of the series written and directed by the talented Wachowski siblings is already out and Season 2 begins production this spring. Check Netflix for more information about Sense8. inspirehealthmag.com § #inspirehealthmag

Photo by: Murray Close/Netflix

Your commitment to a plant-based lifestyle and promoting an ethical, sustainable world began at a young age. Can you tell Inspire Health readers what prompted you to follow a plant-based lifestyle? My shift to a vegetarian diet came at the age of seven and it wasn't a decision that I made because of the environmental or health ramifications. That is a terrific bonus I learned about much later. My change was borne from a purely emotional reaction. I was vacationing with my parents when we stopped at a restaurant, which I did not like so I asked to stay in the car. After some time I got bored and went for a walk around the parking lot. I came upon a truck filled with baby calves. I made friends with one calf in particular kissing him through the truck's grate. When the driver came out, I asked him the calf's name and he said “veal, tomorrow morning at seven.” That was it for me. I could no longer disassociate the food on my plate from the animal it had been. Gnawing on the flesh of these creatures was just too visceral and gnarly for my sensitive young self.

INSPIRE HEALTH

cover story

“Be mindful and get informed and then let your voice be heard. Never stop.”

first homemade attempt to create a one-stop-shop site that answered those questions, inspire people and get them engaged and empowered. Do you have any advice about simple ways in which our readers can begin to make their own lives and homes more eco-friendly? Be mindful and get informed and then let your voice be heard. Never stop.

Photo by: Chip Comins Hannah with the Cowboy Indian Alliance protesting the proposed route of the Keystone XL pipeline.

What inspired you to create your website, DH Love Life? When I first tried to get off the grid when I was

building my home I had a very difficult time finding information and resources. Then once I did it, I was inundated with questions

about what type of energy, fuel and food was the most sustainable, ethical, accessible, reliable, etc. My website dhlovelife.com was my

You once owned a Chevy El Camino that ran on biodiesel. How do you get around now that you’ve sold it? I had found another diesel El Camino before I sold my first one - so I still drive the El Camino that runs on straight hemp oil or biodiesel from waste. 

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D I G I T A L

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Healthier living should be enjoyable, not a sacrifice! Published four times per year.

Keep on an EYE S

kin cancers do not develop overnight. Generally speaking signs and symptoms progress over a period of weeks, months, or even years. A change in the size, shape, color, or thickness of a skin blemish or mole may be significant. Symptoms of itching, burning, and especially bleeding can indicate a problem. You can reduce the risk of developing skin cancers by avoiding excessive sun exposure - we recommend using a broad spectrum SPF 50 on exposed areas. We must also warn about the hazards of tanning lights that can also cause radiation damage. Some things, like your basic skin type, you can’t change. Your risks also increase if you have already had a skin cancer or if there is a family history, especially of melanoma. The most important thing to remember about skin cancers, however, is that they are almost always curable when detected early - hence the importance of skin cancer screening. We do not recommend scraping or freezing skin cancers but use a more thorough approach. Our six year experience with the Fotofinder® Computer system has helped catch cancers at the earliest stages. When you have a concern you should always seek qualified medical evaluation from someone with the experience and tools to diagnose and treat cancer including reconstruction when necessary. ~ Dr J. Craig Merrell, M.D., F.A.C.S

E L O M

Pre-melanoma changes in mole found using the Fotofinder® inspirehealthmag.com § #inspirehealthmag

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esign inspirations drawn from traveling overseas are what triggered the beginning stages of Synergy Organic Clothing. Owner Kate Fisher was attracted to the textiles and fashions she explored during her travels to Asia. Over time, she began buying textiles and clothing overseas that she later sold upon her return to her home in the United States. Little did she know that this would be the segue to Synergy, which emerged from a spirit of adventure and the symbiosis of design influence from from both Eastern and Western cultures. Today, Kate operates Synergy with her husband, Henry Schwab. They have merged Kate’s talent in clothing design savvy with Henry’s experience with GreenPeace and as the co-founder of Phish’s touring division of The Waterwheel Foundation. Together, they have created a business

that is a personal reflection of their organic roots and adventurous spirits. Synergy has successfully taken organic fashion to another realm, fusing a modern yet timeless design. Synergy is sustainable and gentle on Mother Earth, using Indian organic cottons and low-impact dyes. In accordance to fair trade practices, all of their clothing is handmade in Nepal. The future of Synergy looks exceptional, as the brand explores the world to gather inspirations from both natural and urban landscapes. While cultural influences are the root of Synergy, it is also their goal to create styles that look and feel great. Designed to flawlessly fit the natural curves of a women, their pieces capture all aspects of the wearers’ lifestyle. Synergy’s collections focus on everything from dresses to active yoga wear. No matter what your plans are for the day or night, Synergy has something for you!

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INSPIRE HEALTH

March § April 2016

By Whitney Alexandra / Photos: Bri Johnson / Model: Jennifer Stosz / Hair & Makeup: Carey Duprey

fashion

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mighty kids

FIND YOUR CHILD'S

INNER SPORT By Michele Robert Poche

etc.). Sometimes this answer can be obtained simply by asking your child. However, when she is unsure, you can derive your conclusions from observations made from exposure as well as discussions with her teachers, especially those of physical education.

“Sports teaches you character, it teaches you to play by the rules, it teaches you to know what it feels like to win and to lose – it teaches you about life.”– Billie Jean King

ow’s his balance? How’s her handeye coordination? Does he like to finish things quickly? Can she stay focused during lengthier activities? Does he prefer to fly solo or does she soar highest when part of a team? The answers to these questions are not only important to your pediatrician, they’re also great indicators in determining the best sport for your child. How can you help your kids find their inner sport?

INSPIRE HEALTH

March § April 2016

 Expose her to as many forms as possible. Yes, television and computers are the easiest way, but bringing her to live events will produce a more salient response. It can be anything from a college softball game to a community volleyball league. She needs to see the players in action so you can gauge her understanding and enthusiasm at different events.

 Match the activity to his body type. Taller children often gravitate to basketball, children with more physical bulk are inclined to play football, and those with leaner physiques frequently excel at track. Of course, these suggestions are not inflexible, but they can generally help determine a child’s level of success and proficiency in various athletic disciplines.  Determine whether she wants to compete individually (swimming, tennis, etc.) or as a team (soccer, cheer,

 Work with him independently. Together, you can develop his skills in areas like throwing, catching, kicking, hitting, running, dodging, etc. You’ll not only spend some quality unplugged time with your child, you’ll also be able to identify his strengths and weaknesses firsthand to determine what you need to work on and where he might best be suited athletically. In any event, know that there is a sport for everyone. It could be anything from pitching for the school baseball team to playing Frisbee with the dog.The important thing is finding the activity that best builds self-confidence and coordination, releases stress and provides a fun, relaxing outlet of exercise for your child. 

ASPARAGUS AND BROCCOLI QUICHE INGREDIENTS • 1 12-oz. ready made sheet of shortcrust pastry • 4.7 oz. chickpea flour (gram flour) • 15.2 fl. oz. non-dairy milk • ¼ cup nutritional yeast • 2 tsp. vegetable stock powder • Florets of one small head of broccoli • ¼ cup peas • 3-4 green asparagus, sliced in half lengthwise • Sea salt and black pepper DIRECTIONS  Preheat the oven to 400 degrees F.  Lightly grease a 10-inch loose bottomed, fluted tart

Makes 1 10-inch quiche Serves 3-4

tin. Gently line the tin with the pastry, easing into the base & trimming off any excess from the outer edge.  Lightly prick the base with a fork and line the pastry case with foil, shiny side down. Fill with baking beads or dry beans and bake in the preheated oven for 15 minutes.  Carefully remove foil and beans and bake for a further 4-5 minutes until the pastry is pale golden. Remove and set side at room temperature.  To prepare the filling, in a food processor combine the flour, non-dairy milk, nutritional yeast, stock powder and a generous grind of sea

salt and black pepper. Process this mixture to create a smooth batter.  Place the broccoli and peas in a large mixing bowl and pour over about two thirds of the flour batter. Stir well to combine, and pour the mixture into the pastry case.  Use the remaining third of the batter to top up the quiche (you may not need all of it).  Arrange the asparagus slices on the top and scatter

over the vegan cheese.  Bake the quiche for 20-25 minutes or until golden and softly set. When cooked, remove from the oven and lest rest at room temperature for 4-5 minutes before serving.

Recipe courtesy of KaleKitchen, a whole-food, plant-based recipe app

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recipe

COASTAL CARROT “FETTUCCINE” WITH SUN-DRIED TOMATOES AND PUMPKIN SEEDS

SUN-DRIED

TOMATO SAUCE MAKES 2 CUPS

INSPIRE HEALTH

March § April 2016

INGREDIENTS:  1 large red bell pepper  3 cups water  ½ cup sun-dried tomatoes (not packed in oil)  1½ cups diced grape tomatoes  ⅓ cup chopped red onion  2 Tbsp. finely chopped fresh basil  2 Tbsp. finely chopped fresh flatleaf parsley  1 Tbsp. golden raisins  1 garlic clove  ¼ tsp. paprika  ¼ tsp. sea salt  ¼ tsp. freshly ground black pepper DIRECTIONS: ❶ Roast the bell pepper by holding it with tongs over a medium flame on a gas stovetop, rotating it for 7 minutes or until charred. Alternatively, cut the pepper in half, lay it on a large rimmed baking sheet, and

smash it until flat. Broil on high for 7 minutes or until charred. Let cool for 2 minutes, and place the pepper in a brown paper bag, secure it with a rubber band or twist tie, and let the pepper steam for 10 minutes. Remove from the bag and rub the charred skin off with your fingers. Discard the seeds and chop the pepper into large chunks. ❷ In a medium saucepan, combine the water and sun-dried tomatoes. Cover and bring to a steady simmer. Simmer for 20 minutes. Drain the tomatoes, reserving 1 cup of the soaking liquid. ❸ In a food processor, combine the roasted pepper, soaked sundried tomatoes, grape tomatoes, onion, basil, parsley, raisins, garlic, paprika, salt, and black pepper; puree until smooth. Add ¼ cup of

Serves 4 INGREDIENTS:  2 Tbsp. extra-virgin olive oil  1 garlic clove, minced  ½ cup grape tomatoes, quartered  2½ Tbsp. finely chopped fresh basil, divided  3 large rainbow or orange carrots, peeled  1 cup Sun-Dried Tomato Sauce  ¼ tsp. sweet paprika  ¼ tsp. sea salt  ¼ tsp. freshly ground black pepper  2 Tbsp. pumpkin seeds, toasted, for garnish DIRECTIONS: ❶ In a large skillet, heat the oil over medium-low heat. ❷ Add the garlic and saute until soft and fragrant, about 30 seconds. Add the tomatoes and 2 tablespoons of the basil and saute until the tomatoes burst and release their juices, about 5 minutes. ❸ Meanwhile, slice the carrots into ribbons, using either a spiral slicer (aka spiralizer) or a vegetable peeler (this is easiest when you hold the carrot down on a flat surface).  Add the carrots, Sun-Dried Tomato Sauce, paprika, salt, and pepper to the pan, and cook until the carrots are tender, about 10 minutes. Sprinkle with the remaining ½ tablespoon basil and the pumpkin seeds before serving.

the reserved tomato soaking liquid to thin the sauce. If the sauce is still thicker than desired, add more soaking liquid 1 tablespoon at a time. Serve immediately or freeze in a sealed container for up to 1 month.

TOMATO SAUCE TIP Less acid, more flavor: Tomato sauces can be a little too acidic for sensitive stomachs. To lower the acidity and add nutrients, add shredded carrots, zucchini, or chopped kale when sautéing onions in the beginning of the saucemaking. If needed, add a touch of honey, too, to even out the flavor.

Whole Health Action A Management: MAKIRNEGNCE DIFFE

By Brandon Roberts, BS, Administrator of Program and Service Development

hat comes to mind when hearing the word “wham”? This noun is used to describe “vigorous impact.” The Western Tidewater Community Services Board is implementing a national best-practice program, through an Obici Healthcare Foundation grant, that is having a vigorous and positive impact on the lives of severely mentally ill (SMI) individuals. “Whole Health Action Management (WHAM) is a training program and peer support group model. It is designed to encourage increased resiliency, wellness and self-management of health and behavioral health among people with mental illnesses and substance use disorders,” said Darlene Rawls, Director of Community Integration and Rehabilitation Services. “WHAM has been a great opportunity to energize and introduce a new dimension of wellness to the SMI population,” she added. WHAM participant Dorothy can attest to the vigorous impact of the program. She is now eating more vegetables and fruit and losing weight. Dorothy stated, “I learned how to take care of my physical and mental body. My teachers were great! They made it not just something to do, but something I learned about.” Typically, persons experiencing SMI have difficulty managing chronic diseases, advocating for themselves,

knowing when to seek care and unbehaviors and use tools for shared derstanding medical terms. This popdecision making. ulation dies an average of 25 years Peer Support Specialists assist indiearlier than the general population. viduals in achieving or re-gaining skills Johnny achieved his goal of quitting and confidence needed to re-enter/ smoking during the 10-week sessuccessfully remain in the community. Robert, who sion. “The group "... a national best achieved his helped me to make a decision practice program that is weight loss goal, the senfor myself, and I having a vigorous and echoes timents of other haven’t smoked since.” Johnny adpositive impact on the WHAM partici“I learned mits to being very lives of severely mentally pants. how to control proud of himself ill (SMI) individuals." my portion sizes. for achieving his I really like the goal, and “it was positive reinforcement from the great having a best friend to teach instructors and the other members of and support me in reaching my goal.” the group.” Peers are trained in person-cenFor more information about tered planning and will be able to WHAM Programming please contact identify strengths and supports, write Brandon Rodgers at (757) 419-9670. a whole-health goal with weekly action plans, facilitate 8-week WHAMpeer support groups to change health

WHAM group participants Robert (l) and Johnny (r) partner with Western Tidewater Community Services Board Peer Support Specialists, such as Adam Burton (c), to help participants better understand chronic disease self-management techniques.

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longevity

Relaxation for Fibromyalgia By Dr. Michelle Clay, DO, CHHC, CCN

increase a sense of well-being, which may dampen the sensation of pain and decrease pain flare-ups.  A counselor or therapist can teach strategies for stress management. TAI CHI may also be a helpful intervention. It combines meditation with a series of movements performed in a slow, graceful manner accompanied by deep breathing and relaxation. These movements are thought to move qi, or vital/life force, throughout the body in a smooth and balanced flow along pathways called meridians. Research supports that tai chi increases a sense of calm, peace, stress reduction and quality of life for fibromyalgia patients. For those suffering with fibromyalgia, incorporating relaxation techniques can improve quality of life. Committing to a relaxation routine is a declaration of self-love and self-care. We all should have the courage to love ourselves enough to commit. 

Fibromyalgia is a disorder characterized by diffuse pain in the muscles accompanied by tender points on various places on the body, such as the neck, shoulders, back, hips and extremities. Patients often describe the pain as a constant dull ache. The condition may be accompanied by fatigue, sleep apnea, restless leg syndrome, abdominal cramping and headaches.

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TREATMENT Pharmacologic treatments have their place in the pain management of fibromyalgia, but the best philosophy is to treat the root cause, not just mask the symptoms. Since chronic stress is one of the most common precipitating factors, stress release and relaxation strategies are paramount in the treatment of fibromyalgia. “We should be cautious about overmedicating patients and keeping them on continued medications. We worry about the side

March § April 2016

effects. Non-pharmacologic therapies have no risks," states Dr. Mary-Ann Fitzcharles, a rheumatologist at McGill University in Montreal. MIND-BODY THERAPIES such as meditation, massage, yoga and deep-breathing exercises are non-pharmacologic therapies that can be helpful relaxation techniques for treating fibromyalgia. Interventions such as intentional or mindful breathing exercises and movement may decrease anxiety and depression, as well as

“Relaxation strategies are paramount in the treatment of fibromyalgia.”

discover

5HOME WAYS TO

GO GREEN AT

By Michele Robert Poche The average American generates nearly 5 pounds of garbage per day. That’s almost a ton of garbage per person per year. These numbers are twice what they were 50 years ago. And 75 percent of that waste is eligible for recycling, but only 30 percent is actually recycled. WHY? • “I don’t have time.” • “It costs money.” • “If it’s biodegradable, can’t I just throw it away?” • “I’m just one person. What’s the point?” Sound familiar? The fact is conserving our planet takes no longer than a few minutes and no more than a few dollars. Recycling is the fastest, most effective method of preserving our resources. One person can make a difference because recycling has a ripple effect. Set an example for someone else by getting started today.

HOW?

Call your local recycling agency. Request a receptacle(s) and ask about guidelines and pick-up days. In most cases, aluminum, paper and plastic are all accepted. In some cases, glass is also accepted. Many cities have moved to single-stream recycling, enabling you to store everything together in one bin, and they don’t always require pre-washing anymore. Now, that’s progress!

Strategically position your containers. Find a convenient spot for your bin(s). If you have to walk to the garage every time something needs recycling, you might not do it — unless, of course, you’re trying to get in extra steps on your fitness routine. Then it’s a great idea! (You heard it here. Recycling burns calories.)

Don’t have a lot of space? Consider mounting bins vertically up a wall to take up less space in a closet or utility room. Or, if it’s convenient, set everything up outside near one of your home’s exterior doors for easy access. Just remember that any receptacle for paper should be lidded, as wet cardboard can clog up the sorting machines at recycling centers.

There are three Rs in the slogan “Reduce, Reuse, Recycle.” Most people jump ahead to the last one. You can reduce the need for recycling by using your own canvas grocery bags, cloth napkins and refillable water bottles, and you can reuse items by donating them to charity or breathing new life into them with fresh paint, upholstery or other repair.

Purchase goods made from recycled materials. We’ve all seen the recycling logo with three interlocking arrows arranged in a triangle, right? The first arrow represents the collection of recyclables, the second the manufacture of goods from those recyclables and the third the purchase of those recycled goods. It’s called completing the loop. Why not give it a try?  Source: U.S. Environmental Protection Agency

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adventure

BREAKFAST SMOOTHIE CHALLENGE

How did it go? With these ingredients, I made multiple batches of two distinctly different smoothies, and they were both delicious (recipes below). More than once, my daughter actually jumped out of bed in the morning when I mentioned her smoothie was ready. She even asked if we could take By Michele Robert Poche the challenge longer than just seven days. I can think of no better endorsement. Oh, and before I forget, while I was at the grocery, I was approached by a beet juice salesman. I tried his product, loved it and bought it on the spot. So “30 Days on Nothing But Beets?” Not so scary anymore. What’s next?

ARE YOU UP FOR IT?

Photos by Richard Vallon

few months ago, I put myself out there in one of our editorial meetings. “I want to try a few challenges for one of my columns,” I said. “Challenges?” they said. “Yes, challenges. Like eating this or doing that for seven days. Or ten days. Or whatever. Depends on the challenge. Know what I mean?” Looking around the table, I could see that they liked the idea. I swallowed nervously, imagining ar ticles entitled “30 Days on Nothing But Beets!” and “Sleep! Who Needs It?” My worries melted away the moment we established the first challenge:

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March § April 2016

Have a smoothie for breakfast every morning for seven days. Sounds easy enough, right? Except that these wouldn’t be just any smoothies. They wouldn’t come from a commercial juice bar or “smoothery,” nor would they come from ready-made kits found in a frozen food section. The challenge smoothies would contain 100 percent all-natural ingredients with at least one super food per recipe. Oh, and I would be serving them to my daughter, so they had to be good. Challenge accepted. I left that meeting, picked up my daughter from school and drove straight to the grocery to purchase the ingredients.

MY SHOPPING LIST: • almond milk • bananas • cherries (frozen) • chia seeds • coconut oil • Goji berries • mango (frozen) • raspberries • spinach (raw) • Stevia sweetener • tart cherry juice

Green Goodness • 1½ cups almond milk • 1½ bananas • 2 handfuls raw spinach • 2 cups mango, frozen • 1 Tbsp. chia seeds • 1 tsp. coconut oil Cancer Kicker • 1½ cups almond milk • 1½ cups raspberries • 1½ cups cherries, frozen • 2 Tbsp. Goji berries • 1 Tbsp. tart cherry juice concentrate • ½ tsp. Stevia sweetener (optional) To create either recipe, place all ingredients in blender, add desired quantity of ice, and blend on high until smooth. Enjoy! Recipes by Christina Leidenheimer

recipe

CHOCOLATE AVOCADO PUDDING INGREDIENTS • 1 avocado • ¼ cup cacao or cocoa powder or melted dark chocolate chips • ¼ cup sweetener of choice: maple syrup, honey or agave nectar • 1 teaspoon vanilla extract • ¼ cup coconut or almond milk • ½ banana (optional) • Toppings of choice: nuts, fruits, chocolate chips

Healthy Snacks In A Jar

VEGETABLE TRAY IN A JAR INGREDIENTS • Wide mouth pint jar • Whole carrots • Celery sticks • Cucumbers • Cherry tomatoes • Party picks • 2 Tbsp. Annie’s Naturals Cowgirl Ranch Dressing (no preservatives, gluten free) or hummus PREPARATION ❶ Wash new jars and vegetables. ❷ Add ranch dressing to bottom of jar. ❸ Peel carrots, cut off stem, cut in half, then quarter each half lengthwise (to fit in jar). ❹ Remove stems from celery, cut in half, then half lengthwise. ❺ Peel cucumbers, cut in half, then quarter lengthwise. ❻ Put cherry tomatoes on party pick skewers. ❼ Seal and refrigerate.

PREPARATION ❶ Cut open the avocado, remove the pit and scoop into a blender. ❷ Add the cacao/cocoa/ melted chocolate chips, sweetener, vanilla, milk and banana. ❸ Blend until well mixed and smooth.  Taste test and add more or less of each ingredient to your liking.  Scoop into jars, refrigerate and serve cold. Top with fruit, nuts, chocolate chips or toppings of your choice.

VERY BERRY YOGURT

INGREDIENTS • Wide mouth quart jar • 2 Tbsp. Annie’s Naturals Balsamic Vinaigrette Dressing (no preservatives, gluten free) • Chopped romaine lettuce •All natural marinated artichoke hearts in a jar, not from a can • Roasted pumpkin seeds • Fresh grated Parmesan cheese • All natural kalamata olives • Grape tomatoes, sliced

INGREDIENTS Wide mouth pint jar ½ cup plain or vanilla yogurt per jar ¼ cup strawberries per jar ¼ cup blueberries per jar ¼ cup granola, reserved PREPARATION ❶ Wash new jars and fresh berries. ❷ Add to jar in the following order: yogurt, strawberries and blueberries. ❸ Add granola right before eating ❹ Shake and eat!

ITALIAN PUMPKIN SEED SALAD

PREPARATION ❶ Wash new jars and fresh vegetables. ❷ Layer in jar in this order: dressing, grape tomatoes, kalamata olives, artichoke hearts, pumpkin seeds, Parmesan cheese, and romaine lettuce. ❸ Do not allow the lettuce to touch the dressing until you are ready to eat. ❹ To eat, shake and pour onto a plate.

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Plastic Surgery Associates of Tidewater

Informed families choose Dr. J. Craig Merrell to remove unsightly cuts and scratches, skin lesions, and for all their other cosmetic surgery needs. 24

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March ยง April 2016

J. Craig Merrell, MD, FACS

757-673-6000

www.plasticsurgeonforyou.com Providing compassionate plastic and reconstructive care for families throughout Hampton Roads since 1983.

Visit Us and See the Difference!