Inspire Health July 2018 by The Times

INSPIRE JULY 22, 2018

Empowering Natural Living

A Supplement to

Vitamin C:

Providing Protection from Free Radicals

FIND YOUR BALANCE

n o l e m r e t a WSUPER FOOD Whatâ&#x20AC;&#x2122;s Good For The Heart IS GOOD FOR THE BRAIN

Kino Mac Gregor INSPIRES HEALTH THROUGH YOGA BALAN CE, STRENGTH AND SPIRIT

ALWAYS WELCOMING NEW PATIENTS

Since 1981

770-536-8109

www.gastrogainesville.com

YOUR DIGESTIVE HEALTH IS OUR PRIORITY Experience and Expertise Matter

COLON CANCER SCREENING SAVES LIVES GET BEHIND THE MOVEMENT. BE SEEN. GET SCREENED.



WHY?

Colon cancer is the third most diagnosed and second leading cause of cancer death in the U.S. The early stage of colon cancer generally produces no symptoms Screening is one of the most powerful weapons against colon cancer

WHEN?

Adult screening should begin at age 50

 

Due to increased risk, African Americans should begin at age 45

Individuals with family history of colon cancer, polyps or other risk should discuss screening age with a physician



WHAT?

While there are other forms of colon screening available a colonoscopy is given the “gold standard” above other options



Colonoscopy is the only method that has high sensitivity for all polyps and can remove them during the procedure



WHO?

It is highly recommended that your primary care provider refer you to a Board-Certified Gastroenterologist Gastroenterologist complete an additional 3-4 year fellowship in endoscopy training, making them the experts 

* American Cancer Society & ASGE

OUR PRACTICE:

We are an independent practice, dedicated to providing the highest quality of gastroenterology services. We understand the sensitive nature of digestive illnesses and strive to provide an environment that stresses patient comfort, privacy and satisfaction. Our physicians are Board-Certified Gastroenterologists and offer special expertise in treating digestive issues and diseases.

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Choose an experienced Board-Certified Gastroenterologist Gainesville│ Brasleton │ Buford │ Dawsonville │ Demorest

contents

July 22  2018

12 Healthy Mind

WHAT'S GOOD FOR YOUR HEART IS GOOD FOR YOUR BRAIN

Find us online!

INSPIRE

Staff

Executive Publishers HAL G. FOX & SUZANNE FOX Managing Editor Suzanne Fox Copy Editor Chad Ruiz Contributing Writers Courtney Farnet Patricia Danflous Michele Robert Poche Anja Springthorpe Chad Ruiz

Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas

EXERCISE SPREAD Photography Richard Vallon with Orleans Image Consulting

KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA

5 RECIPE

14 PETS

6 EXERCISE

16 RECIPE

8 HEALTHY BODY

19 DISCOVER

Easy Watermelon Cake

www.inspirehealthmag.com

Kool Kino

Find Your Balance Vitamin C

9 RECIPE

Vitamin C Smoothie

The New Family Pet Parmesan Garlic Squash "Fries” Healthy Eating on Vacation??? Yes, It Can Be Done!

n o l e m r e t a WSUPER FOOD

The information contained in Inspire Health is intended for entertainment 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. V9

July 22, 2018 | INSPIRE HEALTH

super food Picking a ripe watermelon may seem daunting, but here are a few simple tricks when choosing a tasty and nutritious treat: • A ripe watermelon feels heavy and provides a deep, hollow sound when tapped.

n o l e m r e t Wa

• Another indicator is the color of the underbelly (the part of the watermelon that did not receive much sun during growth). Avoid white patches and look for watermelons with yellow underbellies.

By: Anja Springthorpe

atermelons are not only a refreshing treat on a hot summer day, but also pack a punch when it comes to nutritional value. They contain more than 90% water as well as minerals, vitamins and electrolytes. This unique nutritional profile makes watermelon juice an excellent way to hydrate. In fact, research conducted by the University of Aberdeen Medical School, found that watermelon juice hydrated more effectively compared to water or conventional sports drinks. Watermelons provide ample nutrition but little calories. One cup contains less than 50 calories, making it a superfood that protects the waistline. According to a study published in The Journal of Nutrition, the amino acid L-citrulline found in watermelons increases fat-burning capacity by 13% and speeds up muscle recovery after workouts. Based on these facts, the juice appears superior for hydration and exercise recovery compared to pricy, sugar-laden sports drinks. Working out in the sun? Watermelons contain lycopene, a carotenoid protecting from damage by ultraviolet rays and premature aging of the skin. Lycopene reduces inflammation and has been found to protect against heart-disease and cancers.

s r as well a 90% wate , vitamins mineralslectrolytes and e

• Once you pick your watermelon, consume as quickly as possible and avoid storing cut slices for long periods. Storage significantly reduces levels of lycopene, vitamins and minerals.

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INSPIRE HEALTH | July 22, 2018

y s a E

recipe

WATERMELON CAKE

 Ingredients ® 1 Seedless watermelon ® Berries and mint for decoration

 Directions  Cut the ends off the watermelon.  Stand on one end.  Take a large knife and cut a circle out of the center - make sure your knife is straight.  Remove the rind.  Trim your watermelon cake to the right size and roundness.  Top with berries and mint.  Display on a cake stand.

July 22, 2018 | INSPIRE HEALTH

Find exercise

ife is all about balance. Americans spend too much time balancing work, checkbooks and social lives and too little time working on physical balance— the ability to control body position while moving or stationary. Balance is the key to all functional movements. It controls posture and allows you to walk, run or bicycle without assistance. Balance is important for injury prevention, joint stability, movement coordination and mental health. Yoga balance poses align the body’s center of gravity with Earth’s

YOUR BALANCE gravitational field, placing the body in equilibrium with a fundamental force of nature. To master a balance pose, one must constantly focus and refocus on the body’s position relative to the environment, thus increasing awareness and bringing equanimity to mind, body and spirit. Practice yoga balance poses three or more times per week to lengthen and strengthen muscles of the arms, legs and core. Hold each pose for 30 seconds to one-minute. Focus on relaxing the mind and taking deep breaths in through the nose and out through the mouth.

 MOUNTAIN POSE



(Tadasana) - The foundation of all yoga poses • Stand with feet together, arms relaxed by sides and palms facing forward. • Let bases of the big toes touch and keep heels slightly apart. • Lift the chest. Gently pinch the shoulders back. • Engage the core by drawing the navel inward, tipping the pubis upward and the tailbone downward. • Breathe.

By Courtney Farnet

 WARRIOR I (Virabhadrasana I) • From Mountain Pose, take a three- to four-foot step back with the right foot. Keep heels aligned. • Left foot is turned at a 90-degree angle and right foot is flattened at a 30- to 60-degree angle. • Square the hips and shoulders to the front. • Drop the hips down and check that the front knee is bent directly over the ankle to protect the knee joint. • Lift the arms overhead, palms facing each other and eyes forward. • Draw the abdominals in and breathe deeply. • Hold for 30 seconds to one minute. Repeat on other side.



*Active wear provided by Jill Yoga

INSPIRE HEALTH | July 22, 2018

These and more yoga poses at www.inspirehealthmag.com





 WARRIOR II (Virabhadrasana II)

 WARRIOR III (Virabhadrasana III)

• From Mountain Pose, step out to the side with the right foot. Drop the heel to flatten the foot at a 15- to 30- degree angle. • L eft foot is at a 90-degree angle with the knee directly over the ankle. • Open the hips and shoulders to the side and keep the shoulders directly over the hips. • Reach the arms out, press the shoulders down and feel length and energy through the fingertips. • If able, drop down so the left thigh is parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side.

• From Mountain Pose, take a long step back with the right leg into a high lunge position. Keep the right heal lifted and the left knee slightly bent. • Gently lower the torso over the left knee. • Reach both arms overhead and parallel to the floor. Keep palms facing each other. • Begin to lift right leg as the left leg simultaneously straightens. Drive the left supporting heel into the floor, keep the knee soft and engage the core. • Aim to get arms, torso and right leg parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side.

INTERNAL MEDICINE Brent Archer, MD Scott Barrett, DO Richard Blatt, MD Shane Bussler, MD Paul Chenard, MD Meghan Cook, MD Richard Gomez, MD Hillary Morgan, MD Ryan M. Nadelson, MD Birju B. Patel, MD Mini Shivprasad, MD Sean Sumner, MD Jeffrey Terry, MD Roberto Villanueva, MD ENDOCRINOLOGY Matthey Harris, MD Jennifer John-Kalarickal, MD Eniki Mack, MD Cacia Soares-Welch, MD

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

Same Great Physicians. Same Great Care. For nearly 65 years, the physicians and staff of the Northeast Georgia Diagnostic Clinic have been providing compassionate, innovative, quality healthcare to Gainesville and northeast Georgia. With 32 physicians and other healthcare professionals, the Northeast Georgia Diagnostic Clinic continues to provide exceptional medical care to our community. The Clinic offers care and treatment so that patients receive complete comprehensive care and access to convenient in-office services.

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healthy body

h foods Vitamin C-ric low are generally t high in calories bu l for in fiber—vita weight loss.

By Anja Springthorpe

t is well known that vitamin C is found predominantly in plant foods such as fruits and vegetables. What is less known is that some living organisms can in fact produce their own vitamin C. Because of evolution, we humans and a few other mammals, along with some fishes and birds have lost this ability, therefore we must ensure adequate intake of dietary vitamin C. Vitamin C is essential for health. Without it, immune cells work less efficiently, increasing the risk of viral or bacterial infections. It is needed to produce collagen, the structural component of skin and connective tissue. Lack of sufficient collagen results in loss of skin elasticity and firmness, the main culprits for wrinkles

and premature aging. Vitamin C also is a major antioxidant, providing protection from free radicals. Toxins, chemicals and other environmental pollution can lead to high levels of free radicals causing damage to skin cells and other tissues. Researchers found that protection from free radicals reduces the risk of chronic diseases, cancers and cardiovascular diseases. It does not stop there. Vitamin C also has been associated with weight loss. Vitamin C-rich foods are generally low in calories but high in fiber—vital for weight loss and to produce the amino acid carnitine which enables burning of stored fat for energy production. Vitamin C deficiency is more common than you think.

Vitamin C is a major antioxidant, providing protection from free radicals.

It’s usually caused by a lack of adequate dietary intake of fresh fruits and vegetables. Smoking and alcohol consumption also significantly reduces vitamin C levels. Signs of vitamin C deficiency include easy bruising, frequent infections, gum disease, slow wound healing or low resistance to stress. Experts suggest a daily intake of 70-90 mgs of vitamin C per day. This is the equivalent of half a cup of sliced bell pepper, one large orange, two kiwi fruits or one cup of fresh strawberries. While fresh food is always superior, supplements are readily available at relatively low costs. However, keep in mind that some digestive systems can be sensitive to vitamin C supplements. Choose a buffered vitamin C product. These are gentler on the stomach, reducing the risk of diarrhea or nausea.

C O M P R E H E N S I V E E Y E C A R E F O R PAT I E N T S O F A L L A G E S

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INSPIRE HEALTH | July 22, 2018

0214 GEA InspireMag.indd 1

4/4/18 5:08 PM

recipe

C n i m Vi t aSMOOTHIE  Ingredients ® 1 cup orange juice ® 6 large ice cubes ® 1 cup frozen strawberries ® 1 inch piece of fresh ginger ® ¼ red bell pepper ® 1 TBSP Swerve, Confectioners Sugar  Directions Add all ingredients to a high powered blender. Blend for 45 seconds. Enjoy!

Nutrition Facts Serving Size: 1 (418g) Servings 1

YOUR Health. OUR Specialty.

Amount Per Serving

Calories 170

Calories from Fat 10 % Daily Value*

Total Fat 1g

Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg

Sodium 5mg

0% 0%

Total Carbohydrates 48g

16%

Dietary Fiber 5g Sugars 28g Protein 3g

20%

Vitamin A Vitamin C Calcium Iron

25% 390% 6% 6%

* Percent Daily Values are based on a 2000 calorie diet.

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Makes 1 serving

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One family of providers.

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cover story

Kool Kino

KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA By Chad Ruiz

Miami native Kino MacGregor creates a beautiful, successful career from her passion, love and commitment to the practice of Ashtanga yoga.

oga is introspective. It forces us to look inward, to linger and meditate upon our thoughts, emotions, weaknesses and strengths. And while doing so, our inner radiance glows brighter, eventually mending internal and external conflicts. When Miami-native Kino MacGregor practiced yoga for the first time at 19 years old, something sparked. “When I finished my first yoga class, a deep feeling of peace washed over me. After that I knew I wanted to keep practicing,” MacGregor said. She dove head-first into it, reading books and practicing techniques on her own. It wasn’t until several years later, when she joined her first Ashtanga class, that MacGregor found her calling. “It was out of a period of deep searching that I decided to dedicate myself to the practice of yoga,” particularly Ashtanga yoga. Since then, MacGregor has authored four yoga books, opened the Miami Life Center (a holistic health

and yoga studio) and most impressively, received her certification to teach Ashtanga from its founder, teacher Sri. K. Pattabhi Jois at the Ashtanga Yoga Research Institute in Mysore, India. “Within a year of Ashtanga yoga practice I was traveling to India to meet Sri K. Pattabhi Jois, Guruji, and it was really this meeting that changed the course of my life,” MacGregor said. With less than 100 certified Ashtanga yoga instructors in the U.S., and even fewer receiving certifications from Guruji, MacGregor is elite. What’s so special about Ashtanga yoga? According to the Yoga Journal, it’s physically demanding and generates “an internal heat designed to purify the body” as you quickly change between poses. Yes, it strengthens the core and tones your muscles but MacGregor focuses on the deeper benefits of yoga. “Yoga has the potential to establish health in the physical body, healing in

the emotional body and high levels of awareness in the spiritual body. Each individual posture has documented positive impacts on overall health and well-being and yoga poses can in fact be used therapeutically.” MacGregor knows firsthand the healing power of yoga. “Depression has been my biggest medical roadblock. I’ve struggled through periods of depression since I was nine years old,” she said. “The practice gave me the foundation of a calm and clear mind. Meditation, yoga, a good therapist and a daily connection to God are my keys to healing depression.” Yoga for Beginners If you’re trying out yoga for the first time, MacGregor says to “start where you are” and focus your thoughts “on the inner experience.” “While the physical poses of yoga are the foundation, they are not, in fact, the goal,” she said. “You have to learn to believe in yourself and your own sense of worthiness. As

I always say that when you practice yoga, you can change your world one breath at a time.

you commit to taking the practice into your life with as little as five minutes a day, you will feel the essential nature of your spirit infusing every moment of your life.” MacGregor believes with regular practice, you’ll begin to “feel renewed, restored and reborn.” The first step is to believe you can do it. “When I was younger, I never believed I could do it, that is, live my dreams. But looking back now, I can see all I was missing was faith. If you have faith, then the world changes.” Healing Power of Yoga In addition to the internal healing provided by yoga, the practice has numerous physical advantages too. There are copious types of yoga exercises, but most, if not all, concentrate on breathing, meditating and contorting your body into various postures. These actions, according to the American Osteopathic Association (AOA), stretch and flex muscle groups and aid the “body’s natural tendency toward health and self-healing.” “The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” stated Natalie Nevins, Doctor of Osteopathic Medicine, a board-certified osteopathic family physician and a certified Kundalini yoga instructor. Yoga also protects against injury, improves cardio

and circulatory health, sheds excess fat, increases muscle strength and flexibility, improves breathing and maintains a healthy metabolism. Additionally, the government-backed National Center for Complementary and Integrative Health (NCCIH) reported that one “study of 90 people with chronic low-back pain found that participants who practiced lyengar yoga had significantly less disability, pain and depression after six months.” And another study funded by NCCIH involving several hundred adults “suggested that 12 weekly yoga classes resulted in better function than usual medical care.” “Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind,” states the AOA. Dr. Nevins reaffirms MacGregor’s healing message, stating that “regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration.”

MacGregor says Ashtanga yoga is a powerful blend of movement, poses and breathing. “Every practice is built on the unique synergy between breath, posture and focal point. My personal style of teaching is about empowerment. Without my daily discipline, meaning, without getting on the mat and practicing every day, there is no way I could be the person that I am.” Ashtanga is so powerful, MacGregor says, that when performed correctly and religiously, it can replace your other exercise routines. MacGregor plans to continue teaching her students and her one-million-plus social media followers how they too can use yoga to change their lives.

w e N e h

pets

FAMILY PET By Patricia Danflous and Michele Robert Poche

Why did the chicken cross the road? You don’t have to think twice to answer that age-old riddle, do you? More than likely that’s the first riddle you remember learning.

here are hundreds of chicken jokes and riddles laying around and cracking people up. But there’s no laughing about it when it comes to raising chickens in your backyard.

Choosing a chicken as a family pet is chic, trendy, productive and egg-citing! Imagine the benefits and fun in cooking with eggs less than a few hours old. Wouldn’t one of those creatively constructed chicken coops add some distinction

to your yard? Hatching chicks, raising chickens and gathering eggs is a good, interactive introduction to urban farming that also provides an educational experience for the family. Lessons in responsibility come with raising chickens, too. You will be col-

lecting eggs daily and cleaning the waste on a regular basis. So, what comes first, the chicken or the egg? Let’s start with incubating fertilized eggs to hatch. If you don’t have any chickens or a rooster yet, visit a hatchery or search for fertilized eggs online.

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INSPIRE HEALTH | July 22, 2018

601 S. Enota Drive, Ste A Gainesville, GA • 770.534.4150 Monday-Friday 9:00am-5:00pm

5890 Bethelview Rd., Ste 10 Cumming, GA • 770.205.5776 Monday-Friday 9:00am-5:00pm

You will need an incubator, preferably one with a turning feature or a brooding hen who will keep the eggs warm. The incubation process takes 21 days before the baby chicks peck their way through the shell. Within three or four hours after hatching, the newborn chicks will be fuzzy, dry and ready to move on to a brooder, a heated enclosure, for about six weeks. A cardboard box, heat lamp and shavings may be all you need for an effective brooder. While the baby chicks are growing, concentrate on getting their next home ready. Design and build your own coop or buy one already assembled. As the backyard chicken craze continues to expand, there are an increasing number of coop designs. It's important to do your homework first. Use these tips to get started.

Research the laws in your area. Many communities have rules against or guidelines for keeping chickens. It’s important to be fully informed before you take on any expenses or, for that matter, chickens. (Pro Tip: The presence of roosters is often prohibited.)

Decide on your number of feathered friends because each chicken requires a minimum of four square feet of living space if they roam during the day and at least 10 square feet if they are always confined. Water and feeder accessories should sit about 8 inches above the ground.

Design your coop. A perfect opportunity to create something uniquely yours, the project doesn’t have to be complicated. Using one of the countless, free blueprints available online and a few household scraps, you can build your coop for often less than $100.

dust themselves with dirt to control external parasites. For tamer pets, visit with them often.

Keep your chickens safe. Elevate the facility and choose quality latches to keep predators out. (Pro Tip: Before use, your coop can be tested for security by leaving raw meat locked within it a few nights to determine if intruders can break in.) There is much more to learn about incubating and raising chickens as well as making sure that you have considered health concerns for your family. Detailed information is available from the USDA, local hatcheries, and websites such as mypetchicken.com.

If you’re raising chickens in cold climates, you know that keeping water in open areas from freezing can be a problem. The solution? Put a few ping pong balls in the water. The slightest breeze will blow them around and create waves in the water to keep ice from forming.

Keep your chickens healthy. Insulate and ventilate the henhouse to keep everything inside warm and fresh. And be sure your structure is humanfriendly with access If you have questions about doors and/or drawers so Medicare, give me a call – you can get in there to I’ve got answers! clean it thoroughly.

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Keep your chickens happy. Include ample perching areas for roosting and nesting boxes for egg production. Provide a dust bathing area where they can dig holes and

Work with an agent who lives in your area!

Laura Chastain

770-884-8121 July 22, 2018 | INSPIRE HEALTH

recipe SERVES: 4 • SERVING SIZE: About 3/4 cup • PREP TIME: 15 minutes • COOK TIME: About 45–50 minutes

Parmesan

GARLIC SQUASH

"FRIES"

ake this recipe for people who don’t think they like squash, just don’t tell them that these are squash fries. Call them “Garlic Parmesan Fries” instead—soon they’ll swear by them!  Ingredients ® Olive oil spray (propellant free) ® 1 butternut squash (at least 2 1/2 pounds; not all will be used for this recipe) or 1 pound crinkle cut butternut squash sticks ® 2 teaspoons extra virgin olive oil ® 1/4 cup shredded Parmesan cheese (preferably natural) ® 1/4 cup finely chopped flat leaf parsley ® 2 tablespoons freshly minced garlic

INSPIRE HEALTH | July 22, 2018

COOK’S NOTES ® 1/2 teaspoon ground paprika ® 1/8 teaspoon sea salt ® Crinkle cutter  Directions  Preheat the oven to 325°F. Line a large baking sheet with nonstick foil. Lightly mist it with spray.  Cut both ends from the squash, then peel it, making sure to remove both the very outer layer of peel and the inner bit that is much lighter than most of the squash. Cut the squash in half lengthwise. Using a large spoon, scrape out the seeds. Cut the top portions just above the seeds off both halves (reserve the area with the seeds for another recipe). Using a crinkle cutter, cut 1/2 inch thick by approximately 4 inch long fry like pieces

from the top portions until you have 1 pound of “fries” (reserve any excess with the bottoms).  Transfer the fries to a medium mixing bowl. Drizzle them with olive oil then sprinkle the cheese, parsley, garlic, paprika, and salt over top. Gently toss them until the fries are evenly coated.  Place the fries on the prepared baking sheet so they don’t touch. Bake them until the fries are caramelized and tender throughout, about 20–25 minutes per side. Enjoy immediately.

This recipe calls for a squash that is at least 2 1/2 pounds so you can handle it with ease. You will have a hearty portion of the squash leftover to use in another recipe. But if you buy a smaller squash, it will be very difficult to get even, fry like pieces. CHOICES/EXCHANGES 1 starch, 1/2 fat

PER SERVING 110 calories 4 g fat 1 g saturated fat 0 g trans fat 5 mg cholesterol 190 mg sodium 435 mg potassium 15 g carbohydrate 3 g fiber 3 g sugars 4 g protein 45 mg phosphorus

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healthy mind

WHAT’S GOOD FOR THE HEART IS GOOD FOR

The Brain By Anja Springthorpe

ith an ever-growing older population, the prevalence of dementia and Alzheimer’s disease is rising. These conditions have a profound impact on quality of life and experts are eager to identify how to prevent onset of cognitive decline. The brain is fundamentally difficult to study and much of its functions remain a mystery. However, data indicates that dietary and lifestyle factors that prevent heart disease also reduce the risk of diseases of the brain. The brain is a powerful organ that requires sufficient oxygen and nutrients. At any given moment, our brain holds around 20 percent of our total blood volume which verifies the need for a strong heart and healthy blood vessels.  EAT SMART It is well documented that consuming vegetables, whole grains, lean protein and unsaturated fats such as olive oil protects heart health. Avoiding sugar and saturated fat while eating less processed foods further reduces our risk of disease. In a nutshell, this eating pattern is comparable with the traditional Mediterranean diet, which focuses on healthy ingredients and preparation rather than reducing portions or counting calories. Studies confirm that the adherence to this diet also reduces the risk of cognitive decline. Go to Mediterranean Diet for Heart Health at www.mayoclinic.org.  EXERCISE To keep blood vessels strong and healthy, exercise is a must. Aerobic exercise raises the heart rate, keeping heart muscles strong and powerful. Exercise also triggers the release of anti-inflammatory substances that protect the brain from damage.  AVOID STRESS Stress has long been recognized as a major culprit for heart disease. Research found that stress also has profound impacts on brain health. Stress triggers a cascade of hormonal activity in the brain. Long-term exposure to these stress hormones is associated with mental decline and increased risk of disease.

INSPIRE HEALTH | July 22, 2018

g n i t a E y h t Heal ON VACATION? Yes, IT CAN BE DONE! By Michele Robert Poche

Love having bananas for breakfast? Keep them from ripening too quickly in your hotel room with this handy, little trick. Break them apart carefully and wrap each stem individually with plastic wrap to hinder the release of ethylene gas. It can help them last as much as five days longer.

 Customize your order. “Hold the cheese,” “on the side” and “mustard instead of mayo” are your new best friends. Use them often.

discover

 Allow one daily splurge. Strolling through Paris? Indulge in a crepe. Visiting the Big Apple? Grab a New York slice. Be realistic so you don’t crash and burn.

VACATIONS. They expand our experiences and broaden our horizons. Unfortunately, that’s not all they expand and broaden. What is it about traveling that makes us abandon our healthy lifestyle and eating habits? Let’s take a look at a few ways we can better stay on track.  Halve your meals. Share an entrée or order a kid's portion. Or box half your meal for later the second it arrives.  Drink water. Aim to drink half of your weight (in pounds) in ounces of water. Ex. if you weigh 150 pounds, drink 75 ounces of water daily.

 Five a day rule. Make getting five daily servings of fruits and vegetables the top priority. You’ll displace some of your other eating and get the vitamins, nutrients and fiber you need.  Plan ahead. Previewing restaurant menus and “calorie tracking” with apps like MyFitnessPal helps avoid making bad decisions in the moment.

July 22, 2018 | INSPIRE HEALTH