Inspire Health LA- Spring 2021 by Family Resource Group

Thank You,

Healthcare Heroes

SPRING 2021

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contents SPRING

2021

ON THE COVER

5 SUPER FOOD

30 MIGHTY KIDS

Ginger

How to Talk to Your Child About Emotions

7 GARDENING

Seeking Groundcover? Think Herbs

8 NATURAL BEAUTY

How to Eat Your Way to Youthful Skin

34 HEALTHY BODY

It's All in Your Head: How Stress is Affecting Your Weight Loss Plan

36 HEALTHY MIND

10 EXERCISE

Why Walking is the Best Exercise

12 FEATURE

Forget About Memory Loss

14 RECIPE

4 Mindfulness Meditations to Break Your Addiction to Codependent Relationships

38 RECIPE

Penné Pasta with Sausage

Chocolate Peanut Butter Bananas

15 WELLNESS

Rheumatoid Arthritis

16 EAT FRESH

Health Benefits of Pineapple

18 COVER STORY

Our Healthcare Heroes are Our Heroes

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Dr. Alston Dunbar, Our Lady of the Lake Children's Hospital Mr. Edgar H. Silvey, The Baton Rouge Clinic, AMC Dr. Rubin Patel, Patient Plus Edgardo Tenreiro, Baton Rouge General Eric McMillen, Ochsner Baton Rouge Steve Sellars, Premier Health Dr. Barbara Griffith, Woman's Hospital Scott Wester, Our Lady of the Lake Hospital

RHEUMATOID ARTHRITIS

super food

Ginger By Kristy Podruchny

STAYING HEALTHY REQUIRES SOME ROUTINE AND CONSISTENCY. DEVELOPING A HABIT OF BRINGING GINGER INTO YOUR LIFE IS A HELPFUL CONSIDERATION FOR PREVENTING AND TREATING ILLNESS.

inger has enough health benefits and spice to catch the attention of chefs and researchers. Humans have been using ginger to treat various ailments from nausea to arthritis for thousands of years. After learning about all the health benefits this super food offers, you’ll want to incorporate ginger into family meals and make ginger tea daily. Ginger is also great in poke bowls or in a salad dressing for an extra kick. Many of the bioactive compounds found in ginger have antioxidant properties that fight damaging free radicals. Gingerols and shogaols are two bioactive compounds found in ginger. More gingerols are found in fresh ginger than dried, but the shogaols present in dried make up for that loss—so either form is

beneficial. Ginger can be used to alleviate nausea, control pain and inflammation, fight viruses, help control blood sugar, and has been studied for its potential to prevent cancer. Entire books can be written on the health benefits contained in this popular spice. People with rheumatoid arthritis (RA) can look to ginger’s antiinflammatory properties to help battle pain and inflammation from the condition. A study published in the journal Arthritis concluded that though further studies are needed, there is in fact enough evidence to suggest that ginger can also help stop the progression of RA and possibly even reverse damage. A noninvasive RA treatment with no side effects? Ginger truly is a super food that we all need in our cabinets.

People with rheumatoid arthritis (RA) can look to ginger’s anti-inflammatory properties to help battle pain and inflammation. As if ginger hasn’t done enough for us, it has the potential to help our brains, too. A 2020 study published in Journal of Pharmaceutical and Biomedical Analysis found that gingerols and shogaols are able to cross the blood-brain barrier (BBB). This is big news! The research suggests that ginger’s health benefits can cross the BBB to help treat anxiety, Alzheimer’s disease, Parkinson’s disease and epilepsy. However, staying healthy requires some routine and consistency. Developing a habit of bringing ginger into your life is a helpful consideration for preventing and treating illness. Grate some fresh ginger, cut a lemon and add hot water to your favorite mug for a spicy tea. Breathe and enjoy your natural medicine. SPRING 2021

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publisher’s letter Did that really happen? As I sit here reflecting over this past year's events, my brain is running in circles as I try to break down how I, personally, made it to now in one piece. At the end of February 2020, I was in Florida at our yearly conference. We stay a few extra days to take in what was learned, plan and make adjustments for the new year before we return. Little did we know, that was going to be the last trip of the year. March arrived and our state was an overachiever and one of the first in line for a record number of COVID cases. It only grew from there. During that year, so much happened to our families. We were all mentally, physically, and emotionally tapped out. A worldwide pandemic? This is the stuff you are only supposed to read about in history books. While the world was shut down, we all learned to adapt and move forward. My concern is, what permanent damage we may have. We’ve had it rough here in Louisiana the past five years. Most of us are still suffering from PTSD from the flood of 2016, and now, we have our elderly afraid to leave home. It’s a lot to take in. As we remember all the lives lost, it hits you like a ton of bricks at how fast this virus took over the world. We heard about, and sometimes even saw for ourselves, the tragedies that families experienced due to this virus everyday throughout 2020. A year ago, we didn’t know when things would get better. Today, we have a vaccine and a newfound hope that maybe things will return to normal soon. They are pushing the vaccines out as fast as they can, many while still being understaffed at this time. We supported our healthcare workers as much as we could during this pandemic, and through this issue of Inspire Health Louisiana, we honor them. I really enjoyed attending all of the photo shoots for this cover, meeting the top dogs in our local healthcare industry and getting to know them one on one. In this issue, we highlight the facilities they serve, learning more about how they are navigating through the pandemic. They really are heroes. I’m happy to share this new issue of Inspire Health Louisiana with you. It’s been a long year, but I am so grateful for everything our healthcare heroes have done for our community, and I’m incredibly proud to call Baton Rouge my home.

LOUISIANA MEET OUR TEAM AMY PLAISANCE Founder

BRANDON FOREMAN Publisher

AMY L. FOREMAN Associate Publisher

EDITORIAL AMANDA MILLER Managing Editor

MARI WALKER Section Editor

VICTORIA COTEJAR Social Media Coordinator

EMILY DREZ LINDSAY MILLER Editorial Interns

ART/PRODUCTION MELODY TAUZIN Senior Graphic Designer

MADDIE SOILEAU Multimedia Designer

MELINDA JACOB Graphic Design Intern

KLEINPETER PHOTOGRAPHY Cover Photographer

ADVERTISING/MARKETING LAURIE ACOSTA Director of Sales

CRYSTAL BARRETT JO LYNN BURNS CAMILLE MILLER JASON WALL RYN WHITESIDE Account Executives

BUSINESS OPERATIONS TERI HODGES

Director of Community Partnerships

ROXANE VOORHIES Community Outreach

EMMA BENOIT

Administrative Coordinator

Inspire Health Louisiana (Spring 2021) (Issue 8) Principal office: 11831 Wentling Avenue, Baton Rouge, LA 70816-6055. Printed in the U.S.A. For 24 hour service, use our website inspirehealthla.com. You can also call (225) 292-0032. Reproduction in whole or in part without written permission is strictly prohibited.

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 Louisiana. Email us at editorial@inspirehealthLA.com.

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The information contained in Inspire Health Louisiana is intended for educational purposes only. A reader should never substitute information contained in Inspire Health Louisiana for the advice of a health care professional. Family Resource Group Inc. and publishers of Inspire Health Louisiana do not endorse or promote any of the products or services described in the pages of Inspire Health Louisiana, and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health Louisiana. Readers should not use the information in Inspire Health Louisiana for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a health care professional before starting any diet, exercise or supplementation program before taking any medication, or have or suspect they have a health problem.

gardening

Seeking Groundcover? Think Herbs

By Kristy Podruchny

lanting herbs in your garden can not only spice up your plate, they can be used as excellent groundcover. Why not grow a beautiful garden that’s also edible? If you have a spot in your yard available that gets full sun, these herbs will be delighted to grow there. You might even get inspired to make a pizza or perhaps a cup of tea. Oregano Creeping oregano is an aromatic perennial that grows up to six inches and will gift you seasonally with small white flowers. Feel free to prune your oregano down to whatever height you’d like—it’s hardy and doesn’t mind the trim. Take care not to overwater. Thyme Creeping thyme also thrives in a warm climate with full sun and doesn’t require frequent watering. Its stunning purple flowers will look wonderful between stepping stones and anywhere else you’d like to add a pop of low-maintenance color. You can also keep creeping thyme to two inches high, though it can stretch up to 10 inches if left to its own devices! Rosemary Rosemary would complete this low-maintenance Italian herb garden. The same rules for sun and water apply to creeping rosemary. Well-drained sandy soil will keep this herb content to spread through your garden. You’ll love its delicate, light purple bloom. Chamomile The apple-scented Roman chamomile will add a touch of enchantment to your garden with its white petals accented by a yellow center. This relaxing herb will grow in full to partial sun and can grow up to 12 inches. You can let the soil go dry before watering, but give it a bit of extra water after a hot day. Mint Do you have a shady spot that needs groundcover? Consider planting mint. Corsican mint, also known as creeping mint, makes a thick mat that can handle foot traffic well. Take care with mint—it will take over your garden when you’re not looking! Corsican mint will thrive in moist soil and this tiny groundcover will grow up to one inch tall. Let this fragrant group of herbs make every step through your garden memorable. Pruning in your backyard can become a foraging adventure through your own enchanted garden. SPRING 2021

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natural beauty

HOW TO EAT YOUR WAY TO

Skin

YOUTHFUL By Jenni Jacobsen

YOU MAY THINK THAT EXPENSIVE SKINCARE REGIMENS ARE NECESSARY TO ACHIEVE THAT YOUTHFUL GLOW, SO YOU WILL PROBABLY BE SURPRISED TO LEARN THAT THE FOODS YOU PUT INTO YOUR BODY ACTUALLY DETERMINE HOW YOUR SKIN LOOKS. EATING THE RIGHT FOODS CAN HELP MAINTAIN HEALTHY SKIN. IN FACT, THE RESEARCH SHOWS THAT CERTAIN DIETARY STRATEGIES MAY BE JUST AS EFFECTIVE AS THOSE COSTLY SERUMS AND CREAMS. Limiting Sugar We all know that excess sugar isn't good for our overall health, and it probably isn't doing our skin any favors either. A 2016 study in the journal, Biomedical Optics Express, found that when mice ate a high-sugar diet, they didn't gain weight, but their collagen was significantly damaged. The researchers who were leading the study concluded that consuming too much sugar can actually harm the skin by damaging the connective tissue and fat that lies just beneath your skin.

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Scientists writing for a 2011 publication of AntiAging Medicine explained that sugar creates advanced glycation end products (AGEs) which cause inflammation in the skin. Reducing your intake of added sugars can protect the skin's tissues and keep skin looking healthy.

may promote youthful skin. A 2012 study in Anti-Aging Medicine tested the effects of herbal teas on the formation of advanced glycation end products. Results showed that herbal teas reduced the buildup of AGEs and improved the skin's elasticity. The Eat Whole Foods herbal teas used in the study Consuming enough of the contained ingredients such as right nutrients, such as certain vitamins and minerals, bamboo, persimmon leaf and Chinese blackberry, which is also essential for healthier may be useful for helping to skin. A 2009 report in Nutritional Cosmetics explains prevent skin aging. Using nutritional strategies that vitamin E has antioxidant such as drinking tea, getting effects and can protect enough of vitamins C and E, the skin from sunlight and consuming plenty of water signs of aging. The research and avoiding excess sugar can shows that vitamin E may promote skin health and help be especially beneficial when to maintain a youthful, wrinklepaired with vitamin C, which free appearance. Adopting shows strong benefits, these healthy strategies may including preventing damage reduce the need for expensive from the sun and free cosmetics, helping you to save radicals. Some people may opt to money in the process. take vitamin supplements to Herbal teas up achieve an adequate intake ce the build u d e r of vitamins C and E, but d of AGEs an it is possible to promote e improve th . skin health by getting these ticity vitamins in the form of skin's elas whole foods. Citrus fruits and berries and avocados are packed with these vitamins. can relieve skin dryness and leave skin looking more attractive. The authors of the study concluded that sufficient water consumption is equivalent to applying moisturizer to the skin.

Drink More Water Beyond limiting added sugars, consuming an adequate amount of water can improve skin health, especially if you experience dry skin. A 2015 study in Clinical, Cosmetic and Investigational Dermatology assessed water intake among a group of participants and divided them into two: one group with lower water intake and a second group with a higher intake. Both groups were then asked to supplement their usual water consumption. Study results showed that while both experienced improved skin hydration, this effect was greater in the group whose water intake was initially low. If you haven't been drinking enough water, Drink Herbal Tea Drinking certain types of tea upping your consumption

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exercise

WHY WALKING IS THE

BEST EXERCISE By D. B. Virago

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OU ALREADY KNOW THAT REGULAR EXERCISE IS GOOD FOR YOU. THE PROBLEM IS DOING IT CONSISTENTLY. ONLY GOING TO THE GYM ONCE EVERY COUPLE OF WEEKS WILL DO MORE HARM THAN GOOD. IT WOULD BE BEST IF YOU DID SOMETHING THAT YOU WILL BECOME MOTIVATED TO DO DAILY, AND THAT, IN TURN, WILL MOTIVATE YOU. HERE ARE SOME REASONS AS TO WHY WALKING IS THE BEST EXERCISE.  It's Easy and Cheap You don't need a lot of extra time. You don't have to drive to a gym or wait for a class. You don't need a lot of expensive equipment. A good pair of shoes and weather-appropriate clothing is all you need. If you walk indoors, you don't even have to worry about the weather. You'd be surprised at how early your local mall unlocks its doors and how many fellow

walkers you will encounter in the early morning. To go for a walk, all you have to do is stand up and go.  You Already Know How Walking is one of the first things you learned to do as a child and you've been doing it ever since. You don't need to learn how to program a fancy piece of equipment. You don't need to practice how to balance, climb, kick or dance. You already know this. Like the Nike ad said, just do it.  Walking Doesn't Hurt You've been walking your whole life. Your body is adjusted to it. As long as you don't push yourself too hard, you aren't going to come home with sore muscles after a walk. In fact, starting off with walking shorter distances in the beginning will help to prevent any soreness. You won't pull your back muscles or injure your rotator cuff. Invest in a pair of shoes with good support and cushioning, and you can walk every day, injury-free.

It can get your creative juices flowing and has been shown to aid in memory and mental acuity .  Walking is Healthy in Other Ways Besides the physical benefits, walking clears the mind and gives you a chance to focus. It can get your creative juices flowing and has been shown to aid in memory and mental acuity. Walking gets your eyes away from screens and your ears away from phones. If you walk outside, you also get fresh air and vitamin D. If you've been thinking about starting to exercise, think about walking. You can start right now, and you can do it every day. So, get out there and start walking. ■

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feature

FORGET ABOUT

Memor y Loss

By Towny Robinson IT’S SCARY! ALZHEIMER’S DISEASE, PARKINSON’S DISEASE, DEMENTIA, MEMORY LOSS…IT’S SCARY TO TALK, AND EVEN THINK ABOUT. WILL IT AFFECT YOU? YOUR FAMILY? HOW SHOULD WE VIEW THE POSSIBILITY THAT THIS MIGHT AFFECT US OR OUR FAMILY? AND WHAT EDUCATED STEPS CAN WE TAKE TO AGE GRACEFULLY AND NORMALLY REGARDING OUR MENTAL FACULTIES?

ortunately, there’s hope. There’s new information on how to assess risk with proven prevention strategies that gives you the best chance to prevent abnormal mental aging. There are also natural, proven “Medical Food” remedies available to address nerve cell inflammation, oxidative stress, protein plaques and tangles. This prevents or arrests brain cell death and successfully treats the symptoms of memory loss and cognitive dysfunction, helping to restore lost brain tissue and connectivity. More than 100 billion nerve cells make up your brain. As you age, your brain wears thanks to factors like environmental stressors, toxic exposure, trauma, disease and heredity. And silently, beginning in your 40s, the Pre-clinical Stage of Alzheimer’s disease can begin to occur as plaques and tangles choke nerve cells and deteriorate your brain. All of the leading medical experts in this field now recognize

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that these diseases develop slowly and silently over 20-30 years. This period is the time to treat and prevent the possible dementia that can occur in your late 60s. Let’s take a trip deep inside the brain to the hippocampus, the area where much of your memory is stored. Besides being loaded with more than 10 billion nerve cells which store memory, it also contains nerve stem cells or what can become potential new nerve cells. For people who have certain risk factors, these cells begin to clog inside and outside with stickers called plaques and tangles. Because these stickers are foreign bodies, the areas around them become inflamed and eventually, the nerve cells die. This is called apoptosis. What’s more, the inflammation prevents new cells from growing and replacing the dead cells. If this death process is allowed to continue, it leaves the hippocampus area and can infect all the areas of the brain, killing cells and creating holes in brain tissue that lead to the memory loss

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dementia of the Alzheimer’s disease process, along with a host of other mental issues. Obviously, we need to stop this process early before these cell deaths. Science has identified a group of natural ingredients that work together and are clinically proven to prevent, arrest, treat and restore the Alzheimer’s disease process, memory loss and cognitive dysfunction at the cellular level. All these ingredients are contained in a non-prescription, FDA regulated “Medical Food” called LUMA TC. Experts and the clinical data suggest the use of LUMA TC once per day as part of a breakthrough natural treatment plan that should also include a healthy diet, eight hours of sleep, exercise, stress reduction, staying engaged socially and learning new things. To learn more and order LUMA TC, visit LumaForLife.com or call Direct Value Dispense at (985) 629-5742, or you can call me, Towny Robinson, CEO JayMac Pharmaceuticals LLC, Inventor LUMA TC at (337) 351-6721.

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recipe

Nutrition Facts Per Serving Energy 116 kcal 5% Protein 2.81 g 5% Total lipid (fat) 2.98g 6% Carbohydrate 21.31 g

CHOCOLATE PEANUT BUTTER

BANANAS

By Amber Marie Arevalos

imple desserts are the best kind of desserts. This recipe is minimally processed and healthy. It's kid-friendly and can be created in a variety of ways, so get creative and make different types of this great recipe. Bananas are an excellent food that can be taken for

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a quick snack on the road and usually upholds well in a lunch. They create little to no mess and provide vitamin C, B and potassium. There is also a good dose of manganese and fiber. They are known for their blood sugar regulation and have even been linked to weight loss.

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Nut butters are a great way to get rich, beneficial fats in your diet. It contains vitamins, minerals, fiber, and in two tablespoons of peanut butter, you can get up to 8g of protein. The amount of fiber helps to keep us regular and also keeps our gut in check. It will help us stay full, and as with bananas, helps regulate blood sugar. INGREDIENTS 4 large bananas 1 /3 cup peanut butter 1 /2 cup melted chocolate 1 /2 cup crushed peanuts or nut of choice

12 wooden skewers or lollipop sticks DIRECTIONS  Slice bananas into slices about 1 inch thick.  Spread peanut butter onto a slice and sandwich two slices together.  Stick one wooden stick in each sandwiched banana.  Place on wax paper on a cookie sheet and freeze until solid, at least an hour.  Melt chocolate in microwave* and remove frozen banana bites from freezer. D ip each banana pop in chocolate, roll in peanuts if desired and place back on wax paper. Freeze for another hour. T ransfer and keep in an airtight container in the freezer for up to 2 weeks. * Melting chocolate in a microwave–use 50 percent power and stir every 30 seconds until completely melted. ■

wellness

ids Omega-3 fatty ac ideal found in fish are allies in the battle ation. against inflamm

R h e u m a to i d WHEN IT COMES TO CHRONIC INFLAMMATION, NATURE HAS A LOT TO OFFER. RELIEF FROM RHEUMATOID ARTHRITIS (RA) OFTEN COMES FROM NATURAL REMEDIES—IN FACT, 60-90 PERCENT OF PATIENTS WITH RA SEEK ALTERNATIVE MEDICINE TREATMENTS ACCORDING TO A 2014 REVIEW PUBLISHED IN ARTHRITIS. RA is an autoimmune disorder that causes severe joint pain as a result of an inflammatory response to the tissue that surrounds joints. The confused immune system attacks the person’s own tissue. What causes RA is still a mystery, but genetics and environmental triggers can play a role in developing the condition. As of now, there is no known cure or treatment to reverse the damage caused by RA, but there are treatments that can help alleviate pain and inflammation. Though there’s mystery surrounding RA, one way to look toward prevention is to focus on

A r th r i ti s By Kristy Podruchny

maintaining a healthy immune system with a healthy diet and an active lifestyle. Treatment for RA usually includes non-steroidal anti-inflammatory drugs (NSAIDs) and injectable steroids. It’s common for patients to develop stomach ulcers from the NSAIDs and adrenal issues from the steroids. Despite this, there’s good news that can clear some of the fog surrounding an RA diagnosis—we’ve been provided a seemingly endless source of anti-inflammatories from nature’s medicine cabinet. The goal is to reduce as much inflammation as possible to relieve pain and stiffness. Omega-3 fatty acids found in fish are ideal allies in the battle against inflammation. The eicosatetraenoic acid (EPA) and docosahex-

aenoic acid (DHA) from omega-3 fatty acids contain anti-inflammatory properties to reduce pain and swelling while helping support healthy immune function. They work by blocking inflammation pathways. All of this from the humble fish! Curcumin, a polyphenol found in turmeric, gets a lot of attention for its potent anti-inflammatory properties. It does this by blocking inflammatory cytokines to disrupt the signaling process that is necessary for inflammation to occur. If you add turmeric to your food with the goal of drawing out its medicinal properties, don’t forget to increase its bio-availability by adding a healthy fat and pepper to the mix. Ginger and turmeric are close relatives in the Zingiberaceae family, so it shouldn’t come as a surprise that ginger comes with a

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long list of health benefits. Ginger not only helps combat inflammation associated with RA, it soothes the GI tract, which can help treat stomach ulcers caused by NSAIDs. The anti-inflammatory properties in ginger come from phytochemicals like gingerols and shogaols, which inhibit genes from being activated to produce an inflammatory reaction. Acupuncture, massage and hydrotherapy may offer some relief from the pain and swelling from RA. Find practitioners who know how to gently work with you. These treatments help increase circulation and release endorphins. Lifestyle changes are encouraged in people who are diagnosed with RA. It’s important to always stay active and eat healthy. Smoking, inactivity and an unhealthy diet can trigger symptoms of RA and should be avoided. Replacing those habits with meditation, food prepping and time in nature will pave your way to healing and relief. ■

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eat fresh

HEALTH BENEFITS of

PINEAPPLE

PINEAPPLE IS A DELICIOUS TROPICAL SUPER FRUIT THAT BLENDS PERFECTLY INTO SMOOTHIES, ADDS A TANGY SWEETNESS TO FRUIT SALADS AND IS A PERFECT SNACK BY ITSELF. NOT ONLY IS THE PINEAPPLE DELICIOUS, IT IS PACKED WITH MANY NUTRIENTS THAT BOOST IMMUNITY, REDUCE INFLAMMATION AND IMPROVE DIGESTION.

By Crissie Mergogey

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BONE AND JOINT HEALTH Pineapple contains an enzyme called bromelain, which has many health benefits. This mighty enzyme acts as an anti-inflammatory compound that can help with tendinitis, arthritis and other muscle and joint issues. Manganese and potassium are minerals in pineapple that are essential for bone density and connective tissue strength. Pineapple contains 75 percent of the daily recommended value of manganese, which makes it a powerful agent for bone and joint health. IMMUNITY & REDUCED CANCER RISK The enzyme bromelain also acts as an antioxidant, meaning that it reduces cell damage caused by free radicals and other toxins in the body. Pineapple is also packed with other antioxidants, such as vitamin C and beta-carotene. One cup of pineapple will give you all the vitamin C you need in a day. Because of its high amounts of antioxidants, pineapple can help improve your immune system and reduce the risk of cancer. HEART HEALTH In addition to being beneficial for bone health, potassium is also necessary for a health cardiovascular system. Potassium is a mineral that helps lower blood pressure and is needed for a normal heart beat. Pineapple also contains copper, a mineral that is vital for healthy red blood cells. When blood cells are healthy, they are more efficient at bringing oxygen to all your cells to help your

Choose fresh pineapple m for maximuatory m anti-inflam idant x o ti n and a benefits.

organs do what they need to do. DIGESTIVE HEALTH Pineapple is high in fiber and water, which are necessary for good digestion. The beneficial enzyme bromelain also contributes to digestive health by breaking down protein faster which can reduce bloating and constipation. Eating more fiber on a daily basis can help reduce the risk of type 2 diabetes and lower cholesterol. CHOOSING A RIPE PINEAPPLE AT THE STORE CAN BE DIFFICULT. HERE ARE 5 SIGNS TO LOOK FOR TO CHOOSE A RIPE PINEAPPLE:

Check the color. Pick a pineapple with green healthy leaves. The shell color will range from green to yellow. Shell color is not a way to tell if it is ripe.

HOW TO PICK A PINEAPPLE The best and most nutritious way to enjoy a pineapple is fresh. Canned pineapple and pineapple juice do not have the same number of nutrients as fresh pineapple, meaning they do not carry the same health benefits. Canned fruits are lower in fiber and the juice is mostly devoid of fiber, because it is filtered. The canning process destroys many nutrients, including half of the vitamin C and all of the bromelain. The bottom line, choose fresh pineapple for maximum anti-inflammatory and antioxidant benefits.

Gently squeeze it. The shell should be firm, but should give a bit when squeezed. A solid hard pineapple is not ripe.

Smell the base. A ripe pineapple will smell sweet, like a pineapple.

Pull the leaves. If the leaves can be pulled out easily, the pineapple is likely to be ripe.

Weigh it. If the pineapple is heavier than it looks, it is likely to be juicier and ripe.

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OUR HEALTHCARE WORKERS are our

Heroes.

They have been on the frontlines throughout this pandemic, putting aside all of their needs in order to protect and serve our community. Days have been long and hard and we are forever grateful for their service. We are happy to highlight them in this special section of Inspire Health Louisiana. Due to the safety measures and COVID-19 restrictions in place, the individuals featured on the cover actually participated in separate photo shoots in order to create the final look. We feel especially lucky to have them take the time to help us capture this moment. We are honored to have them featured in this special issue and want to specially thank all of our healthcare workers for their hard work, selflessness and dedication to our community during this global pandemic.

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FROM OUR

MAYOR-PRESIDENT

To all of our healthcare workers, we genuinely appreciate your service to East Baton Rouge Parish. Over this past year, our community could not have navigated this pandemic without you. I understand the dedication and sacrifice you face being away from your loved ones and family to care for others. As medical professionals, you have put the well-being of our community ahead of your own, spending countless hours away from your families to care for others. Being a healthcare professional comes with great responsibility–we thank you. Throughout the pandemic, I have relied on our local medical professionals to guide me in my decision making. For my part, I encouraged our community to protect our healthcare system during this time by practicing social distancing and enacting a mask requirement. I can speak for all Baton Rouge families by saying we are forever grateful for your dedication. There are many who have recovered because of your efforts, and we see the path to recovery now that our community has access to COVID-19 vaccines. When we come to the end of this, we will have many survivors, and it will be because of your work. I am keeping our medical professionals in my prayers through this time. I’m confident that our medical community will continue to protect us through this journey of healing and recovery.

Sharon Weston Broome Mayor President City of Baton Rouge SPRING 2021

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mighty kids

HOW TO TALK TO YOUR CHILD ABOUT

s n o i t o Em By Stefanie Ady

ealing with emotions is a part of everyone’s skill set. Parents, teachers and other caregivers have an added challenge of helping children to navigate around any bends in life’s daily road that may affect their well-being. The road map of emotional intelligence includes friends, family and school relationships. We can help our children through confusing feelings by purposefully talking

about different emotions they may experience and ways to cope. A child might come home from school feeling frustrated, tired or ready for a snack. Here are a few ways you can check in with them emotionally: ß “Tell me about school/grandma’s/ daycare today.” Inviting children to participate in a narrative about their day will give far more insight than simply saying “How was school?”

Creating an en vironment that openly h andles emotions mod els to a child that they are capable of handling em otions and that they hav e support. 30

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ß“Who did you sit with at lunch/play with at recess?” This will inform you of some key people in your child’s daily interactions, and allow you to gauge whether they are making connections with others in a positive way. ß“What are you feeling good about? What do you wish could have been different today?” These questions help create a reciprocal conversation with the child as you can share about your day with them, too. “Pretty much as soon as they’re verbal, children can be taught to identify and communicate their feelings,” says clinical psychologist Dr. Lisa Firestone with Psychology Today. We need to deliberately teach children to handle the emotions stemming from social interactions at an early age. ■

STEPS TO INCREASE THE EMOTIONAL INTELLIGENCE OF CHILDREN

Identify what the child is feeling and give it a name. Is she feeling sad, mad, a mix of both? Is she feeling excited or nervous? Is she content? Try to find an accurate label for the emotion.

Discuss different options for how to react to a feeling or situation. Show empathy and tell them about some healthy ways you deal with difficult emotions. There is always a “next right thing” to do, whether you’re feeling good or bad.

Give the child a few minutes to be alone or reset after your conversation. Ask what she needs. Listen to music, play a game or simply let her watch television to decompress.

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healthy body

IT'S ALL IN YOUR HEAD HOW STRESS IS

Af f e c t i n g YOUR WEIGHT LOSS PLAN By Samantha Harrison

STRESS IS A DIFFICULT CONDITION TO TREAT BECAUSE IT MANIFESTS ITSELF DIFFERENTLY IN EVERYONE. SOME PEOPLE MAY REACT TO STRESS BY SPENDING MORE TIME ALONE, AVOIDING SOCIAL INTERACTION. OTHERS MAY REACT IN THE EXACT OPPOSITE BY GETTING OUT AND PURSUING THEIR GOALS MORE AGGRESSIVELY. Regardless of the way you react to stress, chances are, it's not helping your weight loss plans. Stress has a number of effects on your emotions, hormones and well-being that makes fitness goals difficult to achieve. If you're set on losing weight but you feel like you're falling behind, take a step back and acknowledge some of these facts about stress. Stress Causes a "Fight or Flight" Response Your body has a natural stress response that acts as an alarm

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system for your body. When you encounter a stressful experience, your body reacts by releasing cortisol, adrenaline and other hormones from your adrenal glands. Adrenaline increases your blood pressure, boosts your body's energy supply and increases your heart rate, while cortisol suppresses functions that are unessential in a fight-orflight situation such as your digestive system and immune system. You'll experience a sudden burst of energy and alertness, but as the adrenaline subsides, you'll crash. When this happens, you're more likely to feel fatigued, restless and hungry, causing you to fall back on your weight loss routine. Fatty and Sugary Foods Reduce Stress "Stress eating" is not just something people have made up, it's a scientific fact. According to Harvard Health, high insulin levels combined with high cortisol in the body increases your appetite for fatty, sugary, and otherwise,

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unhealthy foods that lead to weight gain. What's more, high insulin levels are typically associated with obesity–meaning people who are already overweight are more likely to reach for sugary and fatty foods when they're under stress. Stress Affects Sleep Patterns Restful and adequate sleep is essential if you want to achieve your weight loss goals. When you wake up feeling alert and ready to take on the day, you’re more likely to follow through with your diet and make it to the gym for your workout. According to the National Institute of Neurological Disorders and Stroke, about 40 million Americans have a sleep disorder and another 20 million experience other sleep problems. Many of these are either caused by or exacerbated by stress, anxiety disorders and depression; most of which are preventable. Sleep is one of the most important and complex functions of the body, so it's important that you do everything you can to help it along. When you get better sleep each night, your stress levels decrease and your fitness goals will become much more manageable. Weight loss shouldn't be a difficult or frustrating experience. If it is, you may be suffering from stress, high anxiety or depression. If you want to accomplish your goals, it's best to solve these issues before continuing your fitness routine. If these problems persist, don't be afraid to ask for help from your doctor or by reaching out to a friend or loved one.

People who spend more time preparing meals are more likely to have healthier diets, according to a study published in the American Journal of Preventive Medicine. They eat more fresh fruits and vegetables.

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healthy mind 4 MINDFULNESS MEDITATIONS TO BREAK YOUR ADDICTION TO

t n e d n e p Code RELATIONSHIPS By Beverly Conyers IF YOU’VE FOUND YOURSELF IN A CYCLE OF CODEPENDENT RELATIONSHIPS, REST ASSURED THAT THERE IS A WAY OUT. LEARNING HOW TO OVERCOME CODEPENDENCY WILL TAKE SOME DEEP INNER WORK, BUT WITH THE HELP OF MINDFULNESS MEDITATION, THIS PROCESS CAN BECOME MUCH EASIER. Mindfulness, and mindful meditation, can help you recover from anything and everything in life. Whether that’s combating self-sabotaging behaviors, healing shame, and reaching emotional sobriety, or battling addictive tendencies and releasing trauma, I offer mindfulness meditation techniques that can help. Many of these practices can be applied to codependency

recovery too. But first, what is mindfulness? The definition of mindfulness is: “The practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.” And, what is codependency anyway? Codependency is most often rooted in childhood; becoming a learned behavior that affects relationships. A codependent relationship typically forms with a romantic partner, although it can happen with a friend or family member. The definition of codependency is: “A psychological condition or a relationship in which a person is controlled or manipulated by another who is affected with a pathological condition (such as an addiction to alcohol or

Beverly Conyers is a mother of three grown children. She began writing about addiction when she discovered her youngest daughter had become addicted to heroin. Through her books, she hopes to reduce the stigma of addiction to help families and friends develop effective coping strategies, and to offer support, strength, and hope by sharing fact-based information and real-life stories of struggle and recovery.

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heroin) broadly: dependence on the needs of or control by another.” When it comes to romantic relationships, codependent partners tend to put their needs aside in order to support, help, or "fix" the person they’re in a relationship with. The codependent partner typically believes that they will only receive love from their partner if they sacrifice themselves in this way. Also, they often gain a sense of identity, self-confidence, and value from how they help their partner. In many cases, a codependent partner may stay with someone who is abusive or has a substance abuse problem or addiction. This way, they feel needed and can work to gain their partner’s love. A codependent person draws so much of their own self-worth from their partner that they develop a sort of relationship or love addiction that keeps them in a codependency

cycle. Have you been asking yourself, “Am I codependent?” Here are a few signs. A FEW SIGNS OF CODEPENDENCY INCLUDE: • Valuing others’ approval more than your own approval. • Having difficulty making decisions for yourself. • Fears of abandonment. • Poor self-esteem. • Having a severe dependence on relationships, often to your own detriment. • Having an inflated sense of responsibility for what other people do. • People-pleasing behaviors. • Care-taking behaviors.

Learning how to stop being codependent is crucial for finding the love and intimacy in a relationship that you truly deserve. With these meditation techniques, you can learn how to practice mindfulness in a way that can help you heal and overcome your codependent behavior. Here are a few meditations that can help.

Feel the pause (Connect with your thoughts) Codependent people lose touch with their own wants and needs. One of meditation's benefits is that it forces you to quiet your mind and be alone with your thoughts.

Codepende n most often cy is roo in childhoo ted d; becoming a learned behavior th at af relationship fects s.

For this meditation, you can develop your concentration by paying attention to natural pauses in your breathing. Start by sitting or lying down in a comfortable position and close your eyes. Take a moment to notice the physical sensations, sounds, smells, thoughts, and feelings that come up. Be aware of what’s happening in the moment but don’t try to do anything about it. Breathe as you normally would. Learning how to be mindful of your own thoughts and feelings gives you the chance to explore what you want. This takes the focus off of what your partner needs, and puts it back onto your own.

Letting go of thoughts (Stop worrying about others’ approval) If you struggle with codependency, it’s likely you deal with intrusive and negative thoughts. What will others think? Does my partner love me? Am I doing enough to earn their love? Am I letting others down? One of the benefits of mindfulness is the ability to let these thoughts come and go. For this meditation, begin by lying or sitting down in a comfortable position. Close your eyes, settle in and start to breathe normally. Bring your attention to your breath and notice how it moves into your nose and out of your body. Notice how it feels as it leaves your body. Softly say “breathe” to yourself at the beginning of every inhalation and exhalation. If your mind wanders,

recognize those intrusive thoughts as “not breathe.” Without judgment, let the thought go and bring your attention to your breathing. Continue this until you finish your meditation. Can you let your thoughts fly away like birds? By learning to let intrusive thoughts come and go, and accept them for what they are, you can learn how to manage the negative thoughts that keep you stuck in your codependent behaviors.

Relearning your loveliness (Learn self-love) A lack of self-confidence and self-love is one of the biggest reasons people cling to their relationships. You may be dependent on the love and approval of your partner because you are not able to give that love and approval to yourself. Practicing mindfulness can help you get in touch with yourself and harbor the self-love you deserve. For this meditation, get into a comfortable position. You can close your eyes or focus on a point in the distance. When ready, quietly chant or think these phrases:

By learning to love yourself, you will no longer need the approval of others. You will no longer need to be needed by your romantic partners, so you can offer yourself the love you crave.

Change your life (Find self-compassion) Having compassion for yourself is vital if you want to break free from codependency symptoms. By extending compassion to yourself, you can convince yourself that you are worthy of love and deserve to have your needs met. For this meditation, try journaling to explore this concept of self-compassion. To start, find a quiet place where you can be alone for 10 to 15 minutes. Use a computer or a pen and paper and fill an entire page with your thoughts on

self-compassion. Consider these ideas to get started: What negative self-talk would you need to give up in order to be more self-compassionate? What does self-compassion mean to you? How can moments of self-compassion improve your life? How can you practice self-compassion today? By offering yourself some self-compassion, you are recognizing that you are worthy of love and acceptance. You can give this to yourself without needing the approval of others to feel this way. If you’re finally ready to break the cycle of codependent relationships by getting to the root cause of the problem, mindful meditations can help. These mindfulness techniques can help you get in touch with your thoughts, needs, and emotions.

-“May I be free from fear.” -“May I be free from suffering.” -“May I be happy.” -“May I be filled with loving kindness.” Choose the phrase that means the most to you and repeat them over and over for two to three minutes. Do this even if you don’t believe them, even if you don’t think you are worthy. Plant these seeds of self-love so they can grow and blossom within you over time. SPRING 2021

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recipe

asta is an easy meal that the whole family can enjoy. This recipe adds plenty of servings of veggies and protein for a complete nutrient meal. Although you can use any type of protein, Italian sausage really makes this recipe authentic. One link of Italian sausage holds 16g of protein, 35g of fat and .7g of carbohydrates. Traditionally, Italian sausage is made from pork, but if you are unable to tolerate pork or

want the recipe to be healthier, go for a sausage made of chicken or ground turkey. There are also meatless Italian sausage options. Adding the zucchini to this recipe adds so many beneficial nutrients. Zucchinis are packed with vitamin C, potassium and folate. It also contains plenty of vitamin A and manganese. All of these nutrients are linked to having healthy hair, skin, nails and heart. By Amber Marie Arevalos

Nutrition Facts Per Serving Calories 446 kcal 20% Protein 24 .22 g 44% Total lipid (fat) 26.18 g 54% Carbohydrate 28.63 g 12%

DIRECTIONS

PENNE PASTA WITH SAUSAGE 38

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INGREDIENTS • 1 lb penne • 3 tablespoons olive oil • 1 large yellow onion, chopped • 1 lb Italian sausage (mild, sweet, or spicy will work) • 5 cloves garlic, minced • 3 tablespoons tomato paste • 1/2 cup cherry tomatoes, halved • 1 cup chicken broth • 2 medium zucchini, diced (optional) • 1 teaspoon salt • 1/2 teaspoon black pepper • Handful fresh basil, chopped • Freshly grated Parmesan cheese

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1. Bring a large pot of water to a boil over medium-high heat. 2. Add oil to a large, wide pot and bring to a simmer over medium heat. Add in the onion and cook until the onion is translucent, about 10 minutes. Add in the sausage and break it into small pieces. Cook until sausage is brown and cooked through. 3. Add in the garlic and cook until aromatic. Stir in the tomato paste. 4. Add in the tomatoes and stock, and season with salt and pepper stirring occasionally, until the tomatoes begin to soften, about 10 minutes. Stir in the zucchini and cook for 5 minutes. 5. Add the penne into the boiling water and cook for 9 to 10 minutes, or until al dente. 6. Drain the pasta, reserving a 1/2 cup of the pasta water. Toss the pasta immediately into the pot with the sauce and stir well to combine. Add in some of the reserved cooking water, if needed. Finally, stir in the basil. 7. Remove from heat and divide among serving bowls. Top with Parmesan, a little chopped basil and serve.

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Inspire Health LA- Spring 2021

Articles inside

RECIPE

HEALTHY MIND

HEALTHY BODY

COVER STORY

FEATURE

RECIPE

GARDENING

EXERCISE

EAT FRESH

NATURAL BEAUTY

WELLNESS