Health Beat, November 2013 by Health Beat

2 Health Beat November 2013

Psychological abuse is the ﬁrst warning: Run, get out By Dee Louis-Scott

sychological abuse can be as damaging to the psyche as physical abuse can be to the body, yet little is written about this common problem, which is typically the precursor to physical abuse. According to the National Coalition Against Domestic Violence (NCADV), 95 percent of men who physically abuse their intimate partners also psychologically abuse them. Psychological abuse consists of impairing the mental life and impeding mental development. It creates distorted beliefs, taught by the abuser, about the world. Those beliefs become ingrained in the victim’s mind and can interfere with the flexibility that needed to constantly assess the environment and respond

appropriately. Knowing the signs of psychological abuse may save women from the physical abuse that so often follows. I experienced psychological abuse through the eyes of a child – part of the stories I share in “Believe in the Magic: Let the Tenacity of Mattie Fisher Inspire You,” the story of my mother’s remarkable journey. I watched as my father systematically and maliciously attempted to drive my mother crazy. He would constantly move car keys and other items from the places she normally kept them. He would then pretend to find them in odd places, like the refrigerator. After playing the hero for a month

or so, my father would start insulting my mom with degrading remarks. After months of psychological warfare, with her mental state sufficiently weakened, my father would begin the physical abuse. For the rest of her life, my mother was inconsolable and shaky whenever something went missing. Signs of psychological abuse include: • Your partner uses finances to control you. • He often threatens to leave. • He seeks to intimidate using looks, gestures or actions. • He smashes things. • Your partner seeks to control you by minimizing, denying and blaming. {Continued on page 14}

Independent Living

625-1400 Assisted Living

A Continuum of Care...

625-1400

In a Community That Cares www.standrewsplace.org Conveniently Located off Tates Creek Ave., Near Downtown Richmond

Personal/ Nursing Care

626-5200

CONTENTS November 2013 • Issue 11

Ann Laurence ............................................ Publisher

FEATURE

Bill Robinson ................................................... Editor

Follow these tips to stay healthy

Joyce Rose............................................. Composing

Advertising Staff Tom Lone .....................................Media Consultant

during holiday travel Read Christie Green’s column on Page 8

Tim Merlin....................................Media Consultant Perry Stocker..............................Media Consultant Nancy Woodward......................Media Consultant

Who to call To advertise in Health Beat, call 623-1669. To suggest topics or submit articles, email ccurry@richmondregister.com or call Carrie Curry at 624-6695. Health Beat is a publication of the Richmond Register.

ARTICLES 2

Psychological abuse is the ﬁrst warning: Run, get out

Dr. Jack Rutherford on Health & Fitness: Best and worst advice for dieting

Four no-fail tips for successful 21st-century parenting

GROWING UP: Kids can have depression

Serving

Mental Morsels: Four forms of enlightenment behind the wheel

since 1974

What you should know about cataracts

Eye exams can detect, monitor diabetes

Five recipes prove that healthy is the new delicious

Madison, Estill and Powell County

Direct Referral Line 859-626-4509 Accredited by the Joint Commission

4 Health Beat November 2013 DR. JACK RUTHERFORD ON HEALTH & FITNESS

Best&worst advice for dieting

he evidence is quite clear. Popular diet plans aren’t the long-term solution for weight loss. Diet books can, however, offer some good advice from time to time. Most are also guilty of some very bad dieting recommendations. Here’s the all-time best and worst advice from popular diet books.

THE BEST ADVICE Exercise daily Weight loss can be reduced to a mathematical formula – calories consumed vs. calories expended. If you expend more calories than you consume, you lose weight, which is why exercise is critical for a weight loss program to be effective. For example, if you create a daily negative energy balance by burning 120 calories more than you consume, then you are likely to lose approximately one pound per month or 12 pounds in a year. Most of your exercise should be moderate, continuous aerobic physical activity of long duration. Studies show that 60 minutes of moderately paced walking is effective for long-term weight loss. Don’t forget to add some progressive resistance exercise such as weight training as well. Eat fewer processed foods Cutting back on salty, sugary transfat-laden processed foods and replacing them with the good stuff – whole grains, fruits, vegetables and lean sources of protein – is definitely good advice. Loading up with fruits and vegetables in particular will help you lose pounds

and improve your blood fat profile (lower blood pressure, triglycerides and cholesterol).

November 2013 Health Beat 5

Eat more lean protein The Paleo Diet suggests we revert back to the way our cavemen ancestors ate, which means eating more meat, fish, seafood and eggs. All are good sources of lean protein. Since the Paleolithic Era was pre-agriculture, this diet prohibits more modern day foods such as cereal grains, potatoes, refined sugar and even legumes and dairy products. While modern-day foods are not inherently non-nutritious, the important take-away message from this diet is to make an appropriate amount of lean protein the centerpiece of the meal. This strategy will result in better health and weight loss. Enjoy healthy fats Not all fats are bad for you. Some healthy fats have anti-inflammatory properties essential for good health. Foods such as olive oil, fatty fish, walnuts, and almonds are good examples. Snack smartly Ditching the fat-free cookies and replacing them with fill-you-up snacks such as grapes, toasted almonds, celery or carrot sticks make the 3 o’clock snack break more effective for losing weight. THE WORST ADVICE Stop snacking to lose weight Contrary to what some so-called diet experts suggest, snacking on healthy, nutritional foods such as nuts, fruit and yogurt is a great way to keep your energy levels high throughout the day while also curbing hunger. This practice means smaller portion sizes and better nutritional choices come meal time, resulting in a slimmer waistline. Load up on the protein Sorry, caveman lovers, eating tons of protein is not the way to healthy weight loss. Your body needs carbohydrates and fats as well. Focusing exclusively on protein deprives your body of essential nutrients, antioxidants and energy-generating foods. All that protein also can mean higher cholesterol and triglyceride levels. And protein powders are just a waste of money. Fast or detox regularly Proponents say you need to cleanse or rid the body of toxins. While there’s some truth to that statement, the body’s kidneys, liver and digestive system already detox the body on a daily basis. There’s no need for special cleanses or juices or the

extreme practice of fasting. Sugar in fruit makes you fat True, there’s sugar in fruit, but it’s unprocessed. Besides, it’s not the sugar Dr. Jack Rutherford in fruit that makes you fat. Actually the fiber in fruit keeps you feeling full with nutrients that nourish your body. Don’t eat certain “forbidden” foods Dieters tend to be “all in” when it comes to dieting. They typically identify specific culprit foods that they eliminate from their diet – pizza, potato chips, French fries and so on. Certainly, you wouldn’t want to consume all three of those foods in the same day, but with careful planning you can enjoy them occasionally. In fact, research shows that moderately indulging on socalled forbidden foods keeps people from bingeing on them later. Dr. Jack Rutherford is a professor and chair of Eastern Kentucky University’s Department of Exercise & Sport Science.

6 Health Beat November 2013

Four no-fail tips for successful 21st-century parenting Raising well-adjusted children is not a game of chance

or many parents, having children is the most significant reckoning in one’s lifetime. The birth of Anthony Sposato’s first child made him realize he had not taken full advantage of the opportunities presented to him in life. He had not been raised with the all of the tools for turning opportunity into success, and he and his wife, Carol, determined to give their children a better chance to succeed. “I have heard it said that how your children turn out is a crap shoot. It’s a sad thing to believe that you have nothing to do with how successful your children will be as adults,” says Sposato, whose three sons are now happy, productive professionals. “Like just about all new parents, we had no formal training on how to raise children when our first was born. As a manager and later owner of my own business, I recognized a tragic lack of work ethic in the 20-somethings I worked with. I put much of the culpability on the parents and I used my management skills to help raise my kids.” Sposato, author of “Successful Parenting,” offers four tips for raising well-adjusted children: • Start making necessary changes ASAP. It all starts in the womb; as soon as you know you’re pregnant, it’s time for both Mom and Dad to start adjusting their lifestyle for the baby. That means implementing a consistent routine and forming better habits. If you know you eat poorly, or if you smoke, change those bad habits. They can not only hurt the child while it’s in the womb, he or she will grow up modeling them. • Create a healthy routine for your child. Children crave structure and routine. A consistent routine also takes the guesswork out of parents with busy schedules. This includes bathing, brushing teeth and talking or reading to your son or daughter. Don’t put a television in their room, and do not let them watch excitable programs before bed elsewhere in the house. Consistently eat dinner together at the table with no distractions. • Get control of yourself or you’ll never be able to control your children. The old joke, “Do as I say, not as I do,” simply doesn’t fly when trying to raise well-adjusted children. Children often pick up on what they see and not what we tell them. They are very sensitive to hypocrisy; if you use profanity in front of them, how will they feel when you

scold them for repeating what you’ve said? When telling them what is right and wrong, explain to them why that is so. • Teach your children to question and reason for themselves. Smart adults don’t simply accept the claims of others; they need reason and evidence to agree with any statement. Parents should emphasize to their children the importance of questioning claims and to reason for themselves. This will protect them from manipulation by others and help them better manage other aspects of their lives, including money. “If you have kids, then parenting is your most important job,” Sposato says. “It’s worth going the extra mile to be a better parent, for your child’s sake.” About Anthony Sposato When Anthony Sposato had children, he was determined to provide them with opportunities that he did not have as a child. His three grown sons are among his proudest achievements. One is a software designer, another is an attorney and the third is a senior analyst for Merrill Lynch. Sposato has worked in management for more than 30 years and currently owns a Jan-Pro franchise. He is on the school board of his community and is running for state representative for Pennsylvania in 2014.

A Premier Senior Living Community Featuring:

MaintenanceFree

All-Inclusive Assisted Living

Independent Living

Studio, One Bedroom, & One Bedroom Deluxe, Private Suites

One- & Two-Bedroom Cottages

532 Cady Drive, Richmond, KY 40475 859-624-0022

www.ArcadianCove.com

Call or Come In for a Tour Today!

November 2013 Health Beat 7 GROWING UP:

Kids can have

depression

ally’s teacher pulls her mother aside and says, “I am worried about Sally. She seems to be having difficulty concentrating and never seems to be having fun during any of our class activities. Is everything alright at home?” Sally’s mother has been wondering the same thing about school, as Sally seems to get upset at the smallest things and always seems tired and wants to sleep. She knows that this is not typical for most 9-year-olds but is not sure what to do next. Childhood depression is often overlooked as an issue because it occurs less frequently than adolescent or adult depression. Yet 1 to 3 percent of elementary-aged children suffer from depression, and most do not receive help. This is partly because childhood depression, has a range of symptoms, and no single pattern is unique to children. While Sally is displaying the symptoms above, other children may have changes in their appetite, physical complaints, refusal to go to school, social withdrawal, loss of interest in

Dan Florell, Ph.D. and Praveena Salins, M.D.

activities, and/or increased sensitivity to rejection. Boys and girls are equally affected. While any child may develop childhood depression, specific risk factors make children more likely to develop the disorder. Children with family members who have had depression are at greater risk. In addition, children are at greater risk when they are under stress, have experienced a significant loss or have attention, learning or conduct disorders. If parents see their child exhibiting some of the symptoms mentioned above, or if teachers make comments about changes in the child’s behavior, then it is time to act. This is particularly true if the behaviors have been going on for more than two weeks. The good news is that depression is treatable, as most children who receive proper and early intervention can be helped. The first step is to consult the child’s pediatrician or a mental health professional. A mental health professional can provide a thorough evaluation and help treat the child with counseling. While a child’s depressive episode can resolve on its own, it puts the child at a much higher risk of developing future bouts of depression that can extend through the rest of his or her life. Acting early and intervening can give the child the tools needed to cope when and if the depression returns. Dan Florell, Ph.D., is an assistant professor at Eastern Kentucky University and has a private practice, MindPsi (www. mindpsi.net). Praveena Salins, M.D., is a pediatrician at Madison Pediatric Associates (www.madisonpeds.com).

8 Health Beat November 2013 MADISON COUNTY HEALTH DEPARTMENT

Follow these tips to stay healthy during holiday travel We donâ&#x20AC;&#x2122;t have to be hermits to avoid illness

Traveling long distances or receiving travelers raises the risk of infectious disease. Remember to take some sensible precautions to help stay healthy.

he winter holiday season is fast approaching, and many of us, myself included, do a LOT of traveling this time of year. Tagging along with us are oodles of opportunistic germs ready to spread among the crowds of travelers. Bacteria and viruses are ever-present in stores, terminals, trains, planes and other public spaces. The risks of coming in contact with

them increase as we move into the season of larger indoor crowds. However, we donâ&#x20AC;&#x2122;t have to be hermits to reduce our risks of catching an illness, such as a cold or flu, that can take all the fun out of holiday plans. Here are some commonsense principles that you can apply to your traveling routine to help keep your family healthy during the holidays.

Immunize Get those flu shots before travel starts! We typically see upticks in flulike illnesses following periods of major holiday travel. Remember that it can take up to two weeks for your body to build immunity after getting the flu vaccine, so plan to get that taken care of sooner

November 2013 Health Beat 9

rather than later. Help protect those, like grandparents or infants, who receive guests who have traveled long distances to see them. By getting your flu shot, you are reducing your chances of transmitting the flu to someone you love. You also may need a pneumonia vaccine. The pneumonia vaccine is recommended for anyone over age 65, and for people age 19 and older who smoke, have asthma, or have long-term medical conditions such as heart disease, lung disease or diabetes. Talk to your doctor about whether the pneumonia vaccine is right for you. If you are traveling out of the country, you may need other vaccinations to protect against illnesses such as Hepatitis A or B, yellow fever or typhoid. The Centers for Disease Control and Prevention has an interactive tool that helps you decide what vaccinations you should get before you go. Check this out at www.cdc.gov/travel. Sanitize Wash, wash, wash those hands. In crowded public spaces, you are constantly touching surfaces that others may have sneezed or coughed on. Try to avoid touching your eyes, nose, or mouth. Soap and water remain the best way to keep our hands germ-free. When washing, be sure to use enough soap and to pay attention to areas between the fingers, under the nails, around the thumbs and at the wrist. Alcohol-based hand sanitizers are essential travel items for when soap and water are not available. There are also travel-sized packets of sanitizing wipes that come in handy for cleaning spaces that you may be in for a while, like seats on a train or airplane. Wiping down arm rests, tray tables

and seat backs helps reduce the risk of picking up germs from those high-use surfaces. Spreading germs is a two-way street. If you have the misfortune to be ill while traveling, take extra care to cover coughs and sneezes. Of course, washing or sanitizing your hands is still very important. It will help you prevent spreading germs to others. Eat right and exercise It is easy to neglect this last recommendation as we rush through our

Help protect those, like grandparents or infants, who receive guests who have traveled long distances to see them. travels, but a healthy diet and proper exercise are among the best preventive actions we can take to keep our immune systems strong. Good diet and exercise boost immunity, reduce stress and improve sleep, all of which are challenged by travel. Depending on your regular exercise routines, there are many different ways to get in your physical activity while traveling. The most important thing is to plan for it beforehand. Pack the shoes or clothing you’ll need, schedule a time to get in the exercise or plan on doing some physical activity with your loved ones during your visit. If you’re traveling by car, plan rest stops at parks or other places where you can stretch and walk. Eating right is a challenge when traveling, and that challenge gets worse when traveling for holiday festivities. Try to make the best of travel snacks, replacing junk foods with fresh fruits or vegetables. Skip pastries or bagels at continental breakfasts and opt

Christie Green, MPH MCHD Public Information Ofﬁcer

for yogurt, oatmeal and fruit. At lunch, replace fries with a side salad. All these little things add up to a better diet overall, ensuring that you’re getting the nutrients you need to stay healthy. As with exercise, it helps to plan your approach before traveling. That way you will be prepared when the rush prompts you to make unhealthy choices. Wherever your plans take you this season, I hope that you and your loved ones enjoy healthy happy holidays. Maybe these tips will help you avoid the traveling “bugs!” Christie Green, MPH, is the public information officer for the Madison County Health Department.

10 Health Beat November 2013 MENTAL MORSELS:

Four forms of ENLIGHTENMENT behind the wheel

ike everybody, I don’t like dealing with traffic. In fact, a huge chunk of my lifestyle revolves around finding ways to minimize automobile travel, walking when I can. When I started driving on my own, I learned my first hard lessons about the world and about people’s willingness to follow rules.

And I realized how easy it was to die for the silliest reasons. But in our post-recession economy, travel is unavoidable. Our jobs and lifestyles require us to periodically take a deep breath and then submit ourselves to the blur of variables we don’t control, many of which can be frustrating at best, and lethal at worst.

Thomas W. Thornberry, M.A.

I often try to remind myself of a few important lessons for reducing the stress of dealing with traffic: • You never truly get anywhere faster, especially when driving in cities. You might catch an extra green light or maybe you’ll squeak through one on yellow. But almost invariably, you’ll either get caught at the next one, or you’ll end up behind someone who will hold you up about as much time as you saved before. It all evens out. We’ve had encounters with that one driver who insists on zipping between lanes, cutting off others and risking a collision for that extra car length of progress. Watch next time, and you’ll probably roll up to them stopped at the same red light as you. Maybe they’ll sometimes push their way a half mile ahead of you, but that brings us to our next lesson. • Every minute is won by increased suffering. The faster you try to drive, the

CARE. HOPE. DIGNITY. 208 Kidd Drive, Berea, KY

859-986-1500

November 2013 Health Beat 11 slower and more bumbling is the rest of the traffic around you. You get held back more often. If speed, rather than timely arrival, is your goal, then you’re destined to be frustrated when you can’t go as fast as you want. Even if you manage to shave off 15 minutes on a lengthy trip, you’ll be more agitated by the time you get where you’re going. Settling into the legal speed limit and letting go of the need for speed will help you with the next lesson: • Use your time instead of trying to save it. We’re all in a hurry, and it seems so often like there aren’t enough hours in the day. However, investing in your mental health by leaving 10 minutes earlier can be the difference between a decent trip, and hair-tearing frustration. With a bit of cushion, you can shift your attention to plans upon arrival, rather than the next opportunity for a lane change. Or, as I like to do, you can engage in learning opportunities with audio lectures or recorded books. Learning or imagining while driving is made easier with the next lesson, which is to: • Minimize decision making. When we have to react to the highway, it necessitates several exchanges between eyes, spinal cord, brain and muscles. The human brain is able to send a neural impulse at about 2 feet per second. In that time, a 65-mph vehicle has already covered at least 88 feet, enough distance to cause any number of problems for us. To save your sanity, minimize changes in your driving circumstances as much as possible. If you drive the same route to work every day, pick the lane you’ll need on arrival several miles out, and stick with it. Don’t fall prey to the urge to jump lanes each time the traffic in front of you slows down. The more decisions you face, the more you’ll have to react to other fast-moving bodies at a rate that exceeds the human nervous system. Ultimately, don’t rely on luck to keep your peace of mind! Take control of it yourself. Stay put, enjoy your thoughts and play a few more seconds of your favorite tune. You’ll feel better, I assure you. Thomas W. Thornberry, M.A., is a mental health professional who has worked extensively with those suffering lifestyle stress and communication issues. His interest is in language and the power of words to create change. Thomas welcomes your feedback: sirtomas@gmail.com.

12 Health Beat November 2013

What You Should Know About Cataracts

William T. Reynolds, O.D.

brim to block ultraviolet sunlight • Don’t smoke • Eat green leafy vegetables, fruit and other foods with antioxidants.

What is a cataract? A cataract is a cloudy area in the normally clean lens of the eye. Depending on its size and location, it can interfere with normal vision. Clouding of the lens occurs because of changes in the proteins and lens fibers. Who is at risk for cataracts? The risk of cataracts increases as you get older. They usual develop in people over age 50 but occasionally can be found in younger people, including newborns. Other risk factors for cataracts include: • Certain diseases such as diabetes • Smoking and alcohol use • Prolonged exposure to sunlight. What are the symptoms? Cataracts generally form very slowly. Signs and symptoms of a cataract may

include: • Blurred or hazy vision • Decreased ability to perceive colors • Increased sensitivity to glare from lights, particularly when driving at night • Increased difficulty seeing at night • The feeling of having a film over the eyes. In age-related cataracts, changes in vision can be very gradual. Some people may not initially recognize the visual changes. However, as cataracts worsen, the symptoms tend to increase. How can I prevent cataracts and protect my vision? There is no treatment to prevent or slow the growth of cataracts. However, there are several things you can do to benefit your vision and overall eye health. These also may help delay cataracts. • Wear sunglasses and a hat with a

What is the treatment for cataracts? Treatment of cataracts is based on the level of vision problems they cause. If a cataract affects vision slightly, or not at all, no treatment may be needed. Patients may be told to watch for increased visual symptoms and follow a regular check-up schedule. In some cases, a change in eyeglass prescription may provide temporary improvement, and increasing the amount of light used when reading may be beneficial. The use of anti-glare coating on glasses’ lenses can help reduce glare for night driving. When a cataract starts to affect a person’s ability to do normal everyday tasks, surgery may be needed. Cataract surgery involves removing the lens of the eye and replacing it with an artificial lens. These requires no care and can significantly improve vision. What happens after surgery? Following cataract surgery, some patients will have cloudy cells that can cause blurred or hazy vision. They also may experience glare problems when driving at night. This common condition can occur months or years after surgery for up to 40 percent of patients. This can be treated with a simple out-patient procedure using a laser in your eye doctor’s office.

November 2013 Health Beat 13

Eye exams can detect, monitor diabetes November is National Diabetes Awareness Month

loss in adults ages 20 to 74. Each year, 12,000 and 24,000 people in America lose their sight because of diabetes. By the year 2020, the number of people suffering from diabetic eye disease is expected to nearly double. However, monitoring and maintaining control of diabetes through regular visits to the doctor along with adherence to the doctor’s instructions can lower one’s risk of developing diabetic eye disease by as much as 76 percent, according to the American Optometric Association. “The key to successful eye care is to monitor the disease, including vision, which is why it is especially important that people with diabetes have a dilated eye examination annually,” Abney said. “Changes in vision may not be noticed, so early detection is critical in maintaining healthy vision.” To find an optometrist in your area, visit www.kyeyes.org.

ovember is National Diabetes Awareness Month, and the Kentucky Optometric Association (KOA) urges Kentuckians living with diabetes and diabetic eye disease to schedule dilated, comprehensive eye exams on a yearly basis. Not only do eye exams help monitor diabetes, they can actually help detect it, and early detection can help prevent complications, such as kidney and heart disease. This is especially important in Kentucky, which ranks in the top 10 nationally for percentage of population with diabetes. “During a dilated exam, an optometrist will look at your retina for early signs of diabetic eye disease, such as leaking blood vessels, swelling and deposits on the retina,” said Dr. Brett Abney, an optometrist in Leitchfield and president of the Kentucky Optometric Association. “Optometrists often serve as the first line of detection for diabetes, because the eye is the only place on the body that blood vessels can be seen without having to look through the skin.” Studies show that diabetes is responsible for 8 percent of blindness, making it the leading cause of new cases of vision

Large Selection Women’s & Men’s

14 Health Beat November 2013 Psychological abuse {Continued from page 2}

â&#x20AC;˘

A tendency to live in the future, e.g., â&#x20AC;&#x153;Everything will be great when/after ...â&#x20AC;? â&#x20AC;˘ A desire to escape or run away â&#x20AC;˘ If you answered yes to even one, you may be in an abusive relationship. Get help! In Madison County, call the Hopeâ&#x20AC;&#x2122;s Wings Domestic Violence Shelter at 623-4095. You also may call the National Domestic Violence Hotline at 1-800-799-SAFE, or the National Sexual Assault Hotline at 1-800-656-HOPE. About Dee Louis-Scott Dee Louis-Scott is the author of â&#x20AC;&#x153;Believe in the Magic: Let the Tenacity of Mattie Fisher Inspire You,â&#x20AC;? (www.mattiefisher.com), the story of her motherâ&#x20AC;&#x2122;s remarkable journey. Louis-Scott retired after working 30 years as a federal employee. She has a bachelorâ&#x20AC;&#x2122;s degree in business administration. Scott has co-chaired the Black Family Technology Awareness Associationâ&#x20AC;&#x2122;s Youth STEM Fair for nine years; its mission is to encourage studies in the Science, Technology, Engineering and Math curriculum in urban communities.

'RXJODV * 2ZHQ 0 ' ) $ & 6 (\H &DUH IRU <RX DQG <RXU )DPLO\

,CUQP &TKXG

5[NXKC &TKXG 'ZKV '-7 $[RCUU

+ +PVGTUVCVG

0 9

' 5

6TCHĹżE .KIJV

You are continually criticized, called names and/or shouted at. â&#x20AC;˘ He emotionally degrades you in private, but acts charming in public. â&#x20AC;˘ He humiliates you in private or public. EďŹ&#x20AC;ects of psychological abuse on the victim, from the Center for Relationship Abuse Awareness: â&#x20AC;˘ A distrust of his or her own spontaneity â&#x20AC;˘ A loss of enthusiasm â&#x20AC;˘ An uncertainty about how she is coming across â&#x20AC;˘ A concern that something is wrong with him â&#x20AC;˘ An inclination to review incidents with the hope of determining what went wrong â&#x20AC;˘ A loss of self-confidence â&#x20AC;˘ A growing self-doubt â&#x20AC;˘ An internalized critical voice â&#x20AC;˘ A concern that she isnâ&#x20AC;&#x2122;t happier and ought to be â&#x20AC;˘ An anxiety or fear of being crazy â&#x20AC;˘ A sense that time is passing and heâ&#x20AC;&#x2122;s missing something â&#x20AC;˘ A desire not to be the way she is, e.g., â&#x20AC;&#x153;too sensitive,â&#x20AC;? etc. â&#x20AC;˘ A hesitancy to accept her perceptions â&#x20AC;˘ A reluctance to come to conclusions

'XCPU 6KTG

â&#x20AC;˘

VQ +TXKPG 4QCF

'CUVTKFIG 2NC\C 5WKVG

November 2013 Health Beat 15

Five recipes prove that healthy is the new delicious Holistic chef provides foolproof recipes for taste, nutrition By Shelley Alexander, CHFS

ith adventurous food tastes and concerns ranging from personal health to ethical agriculture and livestock practices, more people are exploring alternative diets. But that’s not always easy – or palatable. “You have paleo and primal diets, pescatarian and raw foods, vegetarian and vegan, and they all have wonderful merits, especially when compared with the processed foods many Americans continue to eat,” says holistic chef and certified healing foods specialist Shelley Alexander, author of “Deliciously Holistic,” (aharmonyhealing.com). “My focus is on easy-to-follow healing foods recipes that make delicious, completely nourishing meals. Some will appeal to those who adhere to a strict diet, such as vegan, and all will make people feel noticeably healthier without sacrificing any of the enjoyment we get from sitting down to eat.” Alexander offers five recipes that can be used for any meal of the day or night, including: • Portobello mushroom and grilled onion burgers (vegan): Marinade for the mushroom is essential – 2 tablespoons balsamic vinegar; 1/3 cup extra virgin olive oil or avocado oil; 1 tablespoon wheat-free Tamari or organic Nama Shoyu soy sauce; 1/8 teaspoon smoked sweet paprika; 1 peeled garlic clove (grated or minced); 1/8 teaspoon cayenne pepper; 2 teaspoons organic maple syrup – grade B. The burgers include 4 large Portobello mushrooms – cleaned and patted dry; 1 large white onion (peeled and cut into thick slices); olive or avocado oil to cook mushrooms and onions; 2 sprouted whole grain hamburger buns –toasted; Dijon mustard; ¼ cup baby romaine lettuce – washed and patted dry. Marinate mushrooms and onions for 30 minutes. Drizzle with oil and cook on medium heat for 15 minutes, turning mushrooms halfway through. Serve immediately. • Wild blueberry smoothie (raw, vegan): 3 cups vanilla Brazil nut milk (there is an additional recipe for this); 2 cups fresh or frozen wild or organic blueberries; 1 peeled banana – organic or fair trade; 2 to 3 cups organic baby spinach; 1 small avocado – peeled and pitted; one-quarter teaspoon cinnamon; (optional) a preferred protein powder or superfood. Blend until creamy. Blueberries are an amazing fruit packed with antioxidants, vitamins, minerals, fiber and phytonutrients.

• Raw corn chowder (raw, vegan): 4 cups organic corn kernels (best during summer months); 2¼ cups unsweetened almond milk; 1 clove peeled garlic (remove inner stem); 2 teaspoons fresh lemon juice; ½ teaspoon smoked sweet paprika; 1/8 teaspoon pure vanilla extract; half avocado (peeled and seed removed); unrefined sea salt and fresh black pepper to taste. Blend ingredients and strain; top with corn kernels and diced organic red bell pepper. Among other nutrients, corn provides lutein – an important carotenoid that protects eyes from macular degeneration. • Dijon honey chicken wings: 1/3 cup Dijon mustard; 1/2 medium peeled lemon – remove all the white pith; 1/4 cup raw honey; 1 teaspoon unrefined sea salt; 2 large, peeled garlic cloves – grated; 1/8 teaspoon fresh ground black pepper; 12 whole chicken wings – rinsed and patted dry; 1/2 teaspoon paprika. Preheat oven to 400 degrees. Blend ingredients in a blender, except for wings and paprika, until smooth. Add salt and pepper to taste. Remove tips of cleaned wings and store in freezer for future stock. Place wings on lightly greased baking dish, sprinkle lightly with salt and pepper, place in oven. After 30 minutes baste wings with juices from pan, then brush mustard sauce all over wings, sprinkle with paprika and continue baking for an additional 25 to 30 minutes. Wings should have internal temperature of 165 degrees when done. These are a healthy and tasty alternative to deep-fat-fried wings. • Mango chia ginger granola (raw, vegan): 2 ripe mangos, peeled, cored and sliced in one-inch cubes; 2 cups Living Intentions chia ginger cereal; 2 cups nut or seed milk. Put ingredients in a bowl and enjoy! The cereal is gluten-free, nut-free, and raw- and vegan-diet friendly, and extremely nutritious. Preparation takes five minutes or less and is hearty enough to satisfy appetites the entire morning. The ingredients can be substituted for dietary needs or preferences. About Shelley Alexander, CHFS Shelley Alexander has enjoyed a lifelong love of delicious, locally grown, seasonal foods. She received her formal chef ’s training at The Los Angeles Culinary Institute. Alexander is a certified healing foods specialist, holistic chef, blogger and owner of the holistic health company, A Harmony Healing, in Los Angeles.