Inspire Health January 2020 by The Times

INSPIRE January 26, 2020

Empowering Natural Living

A Supplement to

BRING THE LOVE CREATIVE ACTIVITIES TO CELEBRATE VALENTINE'S DAY

TOP FOODS FOR HEART HEALTH

SUGAR

101 HIGH FRUCTOSE CORN

t n a l p s n a Tr s e m Ga

SYRUP & HEART DISEASE

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contents Januar y 26  2020

BRING THE LOVE

4 EXERCISE

13 WELLNESS

6 HEALTHY BODY

14 PET

7 SUPER FOOD

18 HEALTHY MIND

Refreshed Heart Health Easy Cardio Activating Exercises Help Your Joints with Vitamin D Green Tea

14 RECIPE

Sugar 101-High Fructose Corn Syrup Increases Heart Disease Risk

TOP 5 FOODS FOR

A Pet to Love-Having a Pet Helps You to Live Longer 5 Ways You May be Sabotaging Your Resolutions

Cheesy Cheddar Cauliflower Rice

rT ansplant Games

HEART HEALTH

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exercise

REFRESHED HEART HEALTH

EASY CARDIO ACTIVATING EXERCISES

IT SEEMS A GOOD TIME OF YEAR TO ENCOURAGE US ALL THAT LOVING OUR HEARTS OVER THE COURSE OF OUR LIFETIMES HELPS US LIVE LONGER AND BETTER AS WE STAY IN SHAPE OR IMPROVE THE SHAPE WE’RE IN! LET’S LOOK AT SOME RELATIVELY GENTLE CARDIOACTIVATING EXERCISES THAT YOU CAN DO AT HOME, WHEN TRAVELING OR AT THE GYM. ADDING THESE LOWER IMPACT AND EASY CARDIO EXERCISES MAY BE MUCH MORE EFFECTIVE THAN YOU THINK, AND YOU CAN WORK YOUR WAY UP INCREMENTALLY OVER TIME! CONSULT YOUR DOCTOR BEFORE YOU BEGIN A SIGNIFICANTLY DIFFERENT SORT OF EXERCISE, AND WARM UP YOUR MUSCLES BEFORE YOU START.

GENTLE SKIPPIN’ TO YOUR LOU  With a preferably imaginary jump rope and with your core engaged, alternate between the balls of your feet in rhythmic motion, and circling hands with elbows around waist height, pretend like you’re skipping rope.  Try for one minute, and increase time as comfortable.

MARCHING SLIDE  With your core engaged, lift one knee to a comfortable height while raising the right-angled hand on the opposite side.  In a smooth motion, transition from the position to bring the lifted knee to the side of the body, placing the foot on the ground in a slight bend and side lunge.  Return to standing position.  Repeat steps 1, 2, and 3 with the other leg and arm. (Try 6-10 reps.)

Gentle Skippin’ to Your Lou

HIP SWISH RHYTHM

 With one foot in front of the

Marching Slide

INSPIRE HEALTH | January 26, 2020

other, and elbows bent, swing arms back and forth, frontward and backward while swinging hips side to side for 30-90 seconds. Feet and legs do not change position.  Alternate feet positions, and repeat step 1 for 30-90 seconds.Add weights as desired.

Hip Swish Rhythm

SLOW-TOWN DROP AND RISE  On your back on the floor and with your core engaged, and keeping lower back pressed into the floor, inhale over 4-5 seconds, slowly lifting both straightened legs perpendicular to the ground.  Exhale over 5-7 seconds, slowly lowering legs back to floor.  Repeat steps 1 and 2. (Try 6-10 reps.) You can place an exercise ball or throw pillow between your feet for added control.

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We are pleased to welcome Dr. Santhi Chennareddy to the Department of Internal Medicine. Dr. Chennareddy earned her medical degree at Rangaraya Medical College at Andhra University in Kakinada, India. She completed her Internships at Mclaren Regional Medical Center/ Dr. Santhi Michigan State University in Flint, MI Chennareddy and at Sinai-Grace Hospital/ Wayne State University School of Medicine in Detroit, MI. Dr. Chennareddy is Board Certified in Internal Medicine.

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NEPHROLOGY Mark Kats, MD Laura Shepherd, MD Kim Tran, MD PULMONOLOGY Craig Brown, MD Wesley Head, MD Thomas Murray, MD Joseph West, MD RHEUMATOLOGY Sylvia Dold, DO Tracy Lovell, MD Alok Sachdeva, MD AFFILIATED WITH

HEMATOLOGY/ONCOLOGY Andre Kallab, MD Padma Nadella, MD Christina Saurel, MD Saloni Tanna, MD

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healthy body

HELP YOUR JOINTS WITH By Ann Jarema

WHEN NATURAL LIGHT COMES INTO CONTACT WITH OUR SKIN, IT KICK STARTS THE BODY’S NATURAL PRODUCTION OF VITAMIN D. AND WHY DOES THAT MATTER?

itamin D is an essential as they contain vitamin D3 which ingredient to our health. is more powerful than vitamin D2 It protects us from (which you find in other sources inflammation, lowers our including fortified food items such as blood pressure, helps keep our milk and orange juice). muscles strong, improves the function If you aren’t a fish, egg, or of our brain, and could protect against mushroom lover, then you may need cancer. to seek other ways to increase your If you’re not getting enough vitamin vitamin D intake. According to the US D, you are not alone. Over half of Institute of Medicine, your daily intake the world’s population does not get of vitamin D should be approximately enough sun. As a result of this, many of 400 – 800 international units (IU), us are actually deficient in the vitamin. which is equal to 10 – 20 micrograms. The best way to increase your If you have little exposure to the sun vitamin D, if exposure to the sun isn’t or are already experiencing a vitamin an option, is through a few particular D deficiency, you will likely need even foods. Salmon, herring and sardines, more. cod liver oil, tuna, oysters, shrimp, The most beneficial way for you to egg yolks, and mushrooms all get your daily dose of vitamin D is by contain healthy amounts of spending time in the sun. Adequate vitamin D. Of these options, sun exposure is challenging for many the oily fish, fish liver people to achieve. Work, d an l, oil, and oi er Oily fish, fish liv egg yolks our best y e ar egg yolks ain are your option as they cont more is best option ch Vitamin D3 whi in am D2 powerful than Vit

INSPIRE HEALTH | January 26, 2020

academic obligations, geographical constraints, and more can hinder the best of intentions. Even with regular exposure to the sun, it is not uncommon to find that it is still not enough. Increasing concerns about skin cancer from sun damage presents a higher risk for some and may prevent typical sun exposure. If you believe you are not getting enough vitamin D, a supplement may be in order. A great place to start is by having a conversation with your physician about your specific risk factors.Your doctor can help you to put together a specific and personalized plan that will ensure that your vitamin levels get to a healthy level in the easiest way possible. When you correct your vitamin D levels, you will likely notice a very positive change in your mood and bodily function. So why wait? Making some dietary and activity level changes now will help you reap the most long-term benefits.

super food

Green tea

By Kristy Podruchny Green tea has been an important part of Chinese and Japanese culture for a few thousand years and is highly coveted for its health benefits. Western medicine started investigating these benefits and is exploring green tea to see what it does to help human health.

suppress Green tea and EGCG ns inflammatory reactio in our bodies. about how much you consume— especially if you know you’re sensitive to caffeine. Conflicting studies have the scientific community rethinking its stance on caffeine. A 2008 study published in the Journal of Psychological Anthropology showed that caffeine and an amino acid called l-theanine, present in green tea, improve cognition and reduce anxiety. Coffee shops have made matcha

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ondering what makes green tea a super food? Green tea is a super food because of its high levels of antioxidants. Catechins are polyphenols (a type of antioxidant) present in green tea that are responsible for its antimicrobial and anti-inflammatory properties. Caffeine also plays an important role in the health benefits found in green tea. Get ready for it—this is a mouthful. Green tea contains a catechin called epigallocatechin-3-gallate (EGCG) that has been studied for its anti-inflammatory properties. A study conducted by the University of Shizuoka has shown that green tea and EGCG suppress inflammatory reactions in our bodies. Let’s not forget the magic green tea provides for heart health. A study published in the Journal of Biological Chemistry shows that EGCG’s also help break down the plaque that can form in arteries. As you can imagine, our blood needs to circulate efficiently and plaques can lead to coronary heart disease. Combined with green tea’s LDL cholesterol and triglyceride lowering benefits, this tea has proven itself to be an ally to your heart. Though its caffeine content is minimal, be mindful

a household name. Matcha is made from ground up green tea leaves and is known for its beautiful bright green color. It’s often made into lattes because the taste is less bitter than other types of green tea. Matcha contains high levels of chlorophyll, which helps transport oxygen and has been studied for its potential anticancer effects. There are many ways to enjoy this super food. Sip a cup of hot tea, enjoy it iced, try it in ice cream and lattes. When you buy powdered tea like matcha, you can sprinkle green tea and all of its benefits into any food including salad dressings and baked goods. Tea connoisseurs know there’s a difference in taste and texture depending on how the leaves were harvested, where they were grown and how it’s ground. Take care not to over cook your green tea— water temperature and steep time makes a difference in whether or not the polyphenols are available to do their job in your body!

eat fresh

Top 5 Foods For Heart Health By Kristy Podruchny

INSPIRE HEALTH | January 26, 2020

pressure levels in a randomized, controlled trial published in Clinical Nutrition Research. One cup of spinach per day is a helpful, heart healthy serving. Spinach can be gently sautéed, made into a wholesome salad and is easy to add to smoothies. Lastly, let’s address that sweet tooth. Lovers of dark chocolate rejoice! A 2017 meta-analysis published in the journal Nutrients observed that one to six servings (1 serving is between 1 and 2 ounces) of dark chocolate a week has the potential to reduce your risk of coronary heart disease, stroke and diabetes. The antioxidant flavanols present in dark chocolate reduce inflammation and blood pressure. If you are looking for a post-meal healthy sweet snack, look to dark chocolate with at least 72 percent cocoa as your tasty heart health ally.

to consider on your next shopping trip. Get 1 ounce of nuts in your diet a day to boost heart health. Leafy greens make it to many of our lists, but spinach stands out because it’s a food high in nitrate. Nitrates in foods like spinach decrease arterial stiffness and help regulate blood

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Supporting your heart can be as simple as eating the right foods and moving your body daily

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ur hearts are amazing organs. They pump right around 2,000 gallons of blood through your body in a day. Supporting your heart can be as simple as eating the right foods and moving your body daily. We’ve ranked the top five foods for heart health to help guide your next shopping trip. Omega 3 fatty acids have been studied extensively for their heart health benefits. A review published in the Indian Journal of Endocrinology and Metabolism mentions that omega 3 fatty acids have proven useful in lowering triglycerides, blood pressure, regulating arrhythmias and preventing plaque in the arteries. Fish are gems for heart health. Their high levels of omega 3 fatty acids place them at the top of our list. Salmon, tuna, albacore, sardines, mackerel and herring are the fish with the highest levels of omega 3 fatty acids They also mention that you should aim for 500mg of omega 3 fatty acids per day, or two servings of cold-water fish per week. If you’re a vegetarian or don’t like fish, don’t worry—we have just the seed for you and your heart. Hemp seeds contain an ideal ratio of omega 3 and 6 fatty acids while being rich in essential fatty acids overall. They add a lovely crunch to salads and are easy to toss into your morning shake. You don’t need much more than a teaspoon to a tablespoon daily to protect your heart. Incorporate hemp seeds into your diet slowly to avoid digestive distress. A handful of nuts, especially walnuts, should be your go-to snack for heart health. Overall, nuts have consistently proven how valuable they are to our hearts. A 2010 review published in the journal Nutrients reports that nuts decrease your chances of coronary heart disease, sudden cardiac death and high blood pressure while lowering blood cholesterol. Walnuts contain levels of alpha lineic acid (ALA) that surpass all edible plants and are a great option

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GOING FOR THE GOLD WITH NEW HEART By Patricia F. Danflous

mily Traylor has a joy for life. The runway trim, always-on-the-go wife, mom and volunteer enthusiastically approaches each day with a radiant smile, a competitive spirit and a new heart. The 40-year-old Louisiana resident is one of thousands of transplant patients throughout the country experiencing a second chance at life thanks to the generosity of organ donors and their families. “Life is beautiful and I am so thankful to be here,” Traylor emphasized with a smile that fades for just a moment as she recognizes another family’s loss. This summer, she will honor her unknown donor as an athlete in the Transplant Games of America, a multi-sport event for transplant recipients and living donors. The highly competitive event showcases the impact of organ, eye and tissue registration while celebrating life and remembering donors. “Crossing the finish line at the Transplant Games

INSPIRE HEALTH | January 26, 2020

is a feeling of triumph in your renewed life as well as deep gratitude to your donor,” said Traylor who ran track for Team Louisiana in 2018. This year she enters the swimming competition, an event that has special meaning for her. “I was swimming backstroke during a race for my high school team when my body just stopped,” she recalled. “I felt dizzy, couldn’t breathe and my heart felt like it was going to beat through my chest. I didn’t think much of it then, but I never swam competitively again. I am not sure why, but I think my body knew something was seriously wrong way before I did.” Born with Familial Dilated Cardiomyopathy defined as an enlarged and weakened heart, she had no idea that she had the condition. “I am adopted,” she explained, “and my parents did not have my medical background. Fortunately, a biological aunt contacted the adoption agency that women in her family had passed away from cardiomy-

opathy in their 20s. I was 19 when the agency notified us.” A cardiologist confirmed what her body had already signaled– yes, she had Familial Dilated Cardiomyopathy. Surrounded by her parents and boyfriend, now her husband, the next blow hit hard – if she survived to celebrate her 23rd birthday she would need a heart transplant. “Hearing that diagnosis was scary,” she confirmed. “But for some reason, I knew I was going to be okay.” With heart-preserving medication, a pacemaker and defibrillator, she made it well past 23. “I loved my career as a Pre-K teacher and got married at 24. We bought our first car, our first house and best of all, adopted a son. Life was great.” Traylor lights up when she talks about her son Brayden. “I always wanted to be a mom and honestly, knowing that I would not be able to carry a child or take the chance that I could pass a disorder on to a daughter,

was the hardest thing about accepting my heart condition,” she added. “One of the best days of our lives was finding out we could adopt.” Brayden’s arrival demonstrated the Traylors' ability to share their love and live a fairly normal life. “As our son grew, his energy grew, too,” Traylor laughed. “I kept up because of the immense love for children and family that keeps women moving. I lived exhausted. Traylor thought she was a typical, tryingto-do-it-all young mother until a few years ago when she noticed significant changes. “I was extremely fatigued, pale, losing weight without trying and had a hard time breathing.” she said. “Something is wrong,” she whispered as she walked into her cardiologist’s office with no appointment, little breath and difficulty speaking. Excessive night sweats, shortness of breath and constant coughing had persisted for too long with no improvement. “Oh, my God, you look terrible, I’m admitting you,” was her doctor's immediate response. “I knew I was dying when the diagnosis of end stage heart failure came in, but didn’t tell anyone. I still had a little fight in me and a son to raise,” she said. While the cardiology team worked on a plan of action,Traylor was discharged in time to take her son Trick or Treating as a way to create happy family memories. Focusing on Thanksgiving and Christmas holidays to generate more memory moments,Traylor went through an extensive transplant qualifying process. A few days before Thanksgiving she was placed on the waiting list. “We celebrated the holidays that night, buying a Christmas tree so I could decorate with my son and the rest of the family even though I didn’t have much energy.” “On December 12, 2016, I was admitted to wait for my heart,” she continued. “I was terrified, but ready to live, not just survive. I focused on getting a healthy heart and going home. I wanted to see my son grow up.” A week into the waiting, a potential heart was available. “I called all my loud-Italian family who rushed up to my itty bitty hospital room to celebrate life,” she said. “There were tears because someone else died, but INSPIRE HEALTH

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o d o r ouet xpo 2020

smiles because I was going to live. That is a lot to absorb. Grieving for your donor is an entirely different kind of grief. There are no words to adequately describe the feelings involved.” The heart was not a viable organ. “How do I tell my son who is sitting beside me on my hospital bed holding my hand, how do I tell my mom, my husband, my entire family who is in my hospital room?” she questioned. “I couldn’t. I just stared at the ceiling for hours. The next day. I regrouped and had a long talk with God. After that, I had such a feeling of peace, and I knew that no matter what happened, I was going to be okay.” She observed Christmas in the hospital and New Year’s Eve 2017 with an emphatic resolution – “no matter what, it is going to be a great year.” She was right. A new heart was on its way and she entered surgery at 2 a.m. January 6, 2017. “A successful transplant means you can continue to live and look forward,” she explained. “At the same time there is grief. My prayers for my donor continue to be, ‘Thank you for saving my life. I am grateful to have such a strong, beating heart and honored to carry on your legacy. God knew that we would work better as a team and I won’t let you down. This is the first day of my new life and our new journey together. Who knew that two strangers would one day share a heart, an organ, a life? You are a hero. Thank you for the gift of life and for the gift of hope.” Since the transplant, Traylor holds fast to a commitment to health and fitness and support for organ donor awareness. She runs track, swims, does CrossFit and rounds baseball bases with her son. “I’ve done 5Ks and more. I have walked the mountains of Utah,” she said. “ I am here to see my son start high school. I spend every single day thankful that I am alive and honoring my hero’s legacy with a healthy body.”

INSPIRE HEALTH | January 26, 2020

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H Sugars in fruit are accompanied by fiber, water, and many other nutrients that are good for you and your heart. The body and brain run on glucose, so feed it sugar in a natural form, which is found in whole fruits, vegetables and grains.

wellness

eart disease is the number one cause of death in America. It is common knowledge that diets high in saturated fat and cholesterol lead to heart disease. But did you know that added sugars, like high fructose corn syrup can also increase the risk of heart disease? Researchers at University California, Davis conducted a study on the impacts of heart health and sugary drink consumption. Test subjects were given varying levels of added high fructose corn syrup in their drink and then had their blood tested hourly for heart disease risk factors, such as triglycerides. They found that 10 percent of added sugars were enough to lead to an increased risk for hearth disease. When excess sugars are consumed, they are converted into fat in the liver and then enter the bloodstream. In a way, consuming excess sugar is like eating high amounts of fat. High levels of fat in the bloodstream can clog arteries. When arteries become clogged, there is high risk for heart attack and stroke. Foods with the highest amounts of high fructose corn syrup are obvious - soda,

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many juices and candy. It is not always simple to avoid foods with added sugars. Many foods that are promoted as healthy, are actually made with high fructose corn syrup. Yogurts, salad dressings, canned fruit, and many bottled sauces and marinades are sweetened with high fructose corn syrup. Reduced fat foods often use the processed sweetener to make up for the lost flavor that occurs when fat is removed. To avoid common foods that can lead to heart disease, read the label carefully and watch out for unnecessary sweeteners. Is it better to eat foods sweetened with sugar instead of high fructose corn syrup? Actually, no. Table sugar and high fructose corn syrup are both made up of similar amounts of glucose and fructose. Consuming excess of either sweetener will have the same negative effect on heart health. To keep your heart healthy, it is best to avoid added sugars in your diet. Although you should watch out for added sugars, you should not be afraid of natural sugars in fruit and other whole foods.

HIGH FRUCTOSE CORN SYRUP INCREASES THE RISK OF HEART DISEASE By Crissie Mergogey

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pets

e v o L o t t e P A HAVING A PET HELPS YOU LIVE LONGER

By Ann Jarema

ver 60 percent of households in the United States have a pet, and this is with good reason. Pets provide families with countless hours of cuddles and laughter. Owning a dog or a cat, whether that pet is a rescue or straight from a reputable breeder, pets bring lots of happiness into our lives. Aside from the cuteness and the cuddles, pets can bring a wide variety of health benefits. Most notably, pets help to improve self-esteem in their owners. As pet ownership requires more physical activity, especially with a dog, it means that there is a need for regular exercise. That daily walk with Fido can help both human and dog in countless ways. Not only can you make cardiovascular improvements to your body, but the sheer act of getting outdoors draws out the endorphins, which make you feel happier. And, when 14

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when Dogs can sense re their owners a nd feeling down a need extra love you feel happy, your self-esteem inevitably rises too. Pets can also help to reduce feelings of loneliness. Cats and dogs help to fill a void that those who live alone often experience. That unconditional love can help pet owners to live a more meaningful existence. And though pets can’t necessarily keep up with a two-way verbal dialogue, they are significantly intuitive and can sense when their owners want to play, or when they are feeling down and need some extra love. Though it takes work to own and care for a pet, pet ownership can help reduce feelings of stress. In fact, countless organizations all over the world that promote the use of pets

for those that are experiencing grief. Dogs are often brought to hospitals, retirement communities, and even funerals so that people can pet them as a way to help themselves feel calmer. The simple act of petting a dog can create a sense of calm and peace and can make it easier to get through difficult times. Of course, the majority of people like pets. So, one of the biggest benefits of a pet is that they help us to become more social. When out with your dog for a walk, it isn’t all that uncommon to get into a conversation with a passerby. Perhaps the conversation will start by focusing on the dog, but over time, who knows where that conversation might go? Dogs can help us to make new friends! A pet in your life can create benefits in a myriad of ways. From both physical and mental health benefits, our pets love us unconditionally and can support us through the highs and lows of life. And all they ask of us is to be loved in return.

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recipe

CHEESY CHEDDAR

r e w o l f i l u Ca Rice Servings: 4

By Amber Marie Arevalos

Sunday, February 16 through Saturday, February 22, 2020

FlightRW.com

auliflower is a keto dieter's go-to “carb.” Since cauliflower is very low in carbohydrates and very versatile, it is a great for replacing rice, pasta and potatoes. 1/2 cup of cauliflower has only 1.5 grams of carbohydrates. With 1 full cup you can get 3 grams of fiber, 77 percent of your vitamin C, 20 percent of vitamin K, 11 percent vitamin B6 and 14 percent folate. We all know that bacon has been around for centuries! It’s one food that so many people love. There are recipes for chocolate covered bacon, candied bacon and even fruit wrapped in bacon. I would say that out of all foods bacon is a favorite! This recipe gives bacon the chance to really put some flavor into cauliflower. Bacon alone has some nutritional value, by providing 12 grams of protein. Although high in sodium and fat, on a keto diet we get a small pass to enjoy a serving of this delicious side dish! INGREDIENTS  4 cups riced cauliflower  1 tablespoon butter  1/2 teaspoon seasoned salt  3 tablespoons cream cheese  2 cup shredded cheddar cheese  salt and pepper to taste  6 pieces of bacon  2 tablespoons green onions DIRECTIONS  In a large pan, melt butter and stir in riced cauliflower on medium heat. Add salt and pepper. Continue to cook the cauliflower for 7-8 minutes until the cauliflower is of rice texture.  Turn down heat to medium low and stir in cream cheese and cheddar cheese until melted.  Add green onions and bacon. Serve immediately! INSPIRE HEALTH

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BRING THE LOVE CREATIVE ACTIVITIES TO CELEBRATE VALENTINE'S DAY By Ann Jarema VALENTINE’S DAY WILL BE HERE BEFORE WE KNOW IT. DON’T WAIT UNTIL THE LAST MINUTE.THOSE WHO TAKE THE TIME TO PREPARE NOW WILL BE FAR MORE LIKELY TO PLEASE THEIR LOVED ONES. WITH SO MANY THINGS TO DO AND PLACES TO SEE, THERE ARE SO MANY OPTIONS OTHER THAN THE TYPICAL HUM-DRUM DINNER OUT.

INSPIRE HEALTH | January 26, 2020

Want something unique that will be sure to win some brownie points this Valentine’s Day? Consider these 14 unique suggestions.

Take a dance lesson –What better to do on Valentine’s Day than to twirl around your loved one and have them end up in your arms? Go to a winery and take a wine lesson –A little wine is sure to warm you up and bring a blush to your cheeks. Attend a poetry reading– No poetry readings in your area? Then head to your local library and look up some poems from a romantic poet like Wordsworth, Keats, or Blake. Then, end the night by writing your own love poem together while enjoying a glass of rosé. Paint a picture together– We’re not talking about those classes where everyone paints the same thing (though those are cool too). Why not get your own canvas and paints, lay out some plastic sheeting, and get crazy together? Go on a winter hike–If you are in the north, bundle up in your favorite parka, boots, and hats and hit the trail. If in the south, look for a unique trail that you have never visited before. Get a couple’s massage, spa service or pedicure– Nothing like relaxing while tantalizing the senses! Start your day early by enjoying the sunrise–Who says a Valentine’s Day activity needs to wait until the evening? Why not start your day with a trip to the best place in town to watch the sunrise? Then, why not partake in a hike together followed by a breakfast at a

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local bakery? Take a cooking class –Love to cook? Or not good at cooking? Sign up for a cooking class hosted by a professional chef. Cook a meal together –Not into the cooking class idea but you’re both self-proclaimed foodies? Why not find a new recipe, head to the local grocery store to pick up fresh groceries, and then head home to cook the meal together? Be sure to enjoy it by candlelight when done! Visit a psychic for a tarot card reading–Try something completely new. It doesn't matter if you are into astrology or mysticism. If anything, the experience will make for a great conversation starter. Spend the evening in a historic hotel–We’re not talking about the Hilton or Marriott located downtown. Do some homework and look for a hotel with a story to tell. There are hundreds of unique hotels located across the country that have some amazing history–find one, book the room and enjoy your night. Go skydiving or ziplining– Nothing will take your breath away quite like the exhilaration of a

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Why not start your day with a trip to to the best place in town watch the sunrise? zipline tour across the tree-tops or jumping out of an airplane. Create a scavenger hunt– Feeling like something unique, adventurous and sexy? Plan a scavenger hunt for your partner that has you making some pretty fun stops around town (you can even make it a day-long activity and build in some of the before mentioned suggestions). End the day with something sexy and romantic, or coordinate your activities to prepare for a long, romantic, intimate evening. Renew your vows (or relationship)–Why not jet-set across the country to Vegas and renew your vows? Look for the craziest opportunity possible so that you can enjoy the actual renewal, but also get some great giggles out of the experience. Or, set up a twinkle light romantic evening for a private vow renewal in your backyard. Write your own vows to each other and renew that kindred spirit.

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healthy mind

5 WAYS YOU MAY BE S AB OTAG ING YOUR R E SOLUTIO NS By Dr. Bradley Nelson

o matter our goals, sometimes we end up making choices or acting in a way that undermines what we really want, even with the best of conscious intentions, we often allow this self-sabotage to creep in and prevent us from reaching our goals. Here are 5 ways people sabotage their goals and what to do about it:

FOCUSING ON FAILURE What to do: The people who succeed may actually have more failures in their lives because it’s those failures that lead to the skill and wisdom to succeed the next time. Rather than feeling defeated when you fail, look for the lessons and the things you’ve done right that you can build upon. NOT CELEBRATING SMALL VICTORIES What to do: When you’re working on a goal, it usually helps to break it down into smaller milestones. The same concept can be applied to the celebration of those milestones. Don’t wait to pat yourself on the back until you’ve

reached your goal. Celebrate the minor victories you achieve along the way.

PROCRASTINATING What to do: Procrastination may result from feelings or Trapped Emotions of fear, dread, or insecurity. Resolving the emotions that may cause you to put things off can make a world of difference in your success.

FAKING IT What to do: Ever found yourself putting on a fake smile when you really feel sad, angry, or resentful? Releasing these negative emotions may be as quick and easy as using The Emotion Code™ to rid yourself of that energy. It has helped thousands of people release negativity and experience the joy and motivation that keeps them moving toward the things they really want.

IMPOSTER SYNDROME (feeling you are not worthy of success, happiness, love, etc.) What to do: Take stock of your accom-

If you can do these five things, chances are you’ll be better equipped to stop sabotaging yourself and start achieving your goals. 18

INSPIRE HEALTH | January 26, 2020

putting on Ever found yourself u really feel a fake smile when yo ful? sad, angry, or resent plishments – write them down. And don’t just focus on the big things. After all, the small stuff is what adds up to make you the person you are. Hold on to your list. Add to it at every opportunity. Use it to fuel positive affirmations about who you really are and what you’re capable of.

Summary:

• Learn from your failures. • Celebrate small victories. • Resolve feelings that cause procrastination. • Rid yourself of negative energy. • Note your accomplishments. About Dr. Brad: Veteran holistic physician Dr. Bradley Nelson (D.C., ret) is one of the world’s foremost experts on natural methods of achieving wellness. He has trained thousands of certified practitioners worldwide to help people overcome physical and emotional discomfort by releasing their emotional baggage. His best-selling book "The Emotion Code" provides stepby-step instructions for working with the body's energy healing power. A newly revised and expanded edition of "The Emotion Code" is now available (May 2019, St. Martin's Press). For more information and a free Emotion Code Starter Kit, visit www.emotioncodegift.com.

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Wednesday, February 26th • 9AM-NOON

HEALTHY AGING EXPO

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The event will feature: • Demonstrations FREE • Entertainment TO & Health Screenings ATTEND Megan Lewis 770-535-6371

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INSPIRE HEALTH | January 26, 2020