INSPIRE SEPTEMBER | OCTOBER 2020
Empowering Natural Living
It's a Good Day to Have a Good Day! TIPS FOR
ADVERSITY, ADVOCACY AND STRENGTH
e n i v r I y l r e b Kim Defines Purpose for a Resilient Life
ON OUR COVER
KIMBERLY IRVINE STRONG(ER+)
September/October ï‚&#x; 2020
g n i v i v r u S d o o h y p p u P 13 INTERESTED IN PARTNERING WITH INSPIRE HEALTH NORTH DAKOTA? CONTACT US!
ADVERTISING DIRECTOR Elaine Gunderson
4 SUPER FOOD Acai Berry
What Can I Do to Reduce My Risk of Breast Cancer
8 HEALTHY BODY
Weigh-in on Menopausal Weight Gain
How to Use Your Hand as a Portion Guide
14 MIGHTY KIDS
Teaching Kids the Art of Being a Good Listeners
15 HEALTHY MIND
It's a Good Day to Have a Good Day
MINOTDAILYNEWS.COM THEPIERCECOUNTYTRIBUNE.COM INSPIRE HEALTH
y r r e B i a c A super food
By Ann Bloomquist
f you haven’t heard of the benefits of acai berry, chances are you are missing out. This berry looks very much like a grape and is harvested from acai palm trees. These trees are native to the rain forests in South America.
How do you eat acai?
Most health and super food enthusiasts consume crushed acai berries in beverages, like fruit smoothies, juices and energy drinks. However, acai berry is also available in tablet form and in certain food products such as ice What are the health qualities of the Acai berry? cream, jams, and jellies. A teaspoon contains 1 gram The berry has grown in of fiber, six milligrams of calcium, popularity over the years. It is and only 20 calories. The acai becoming increasingly well known berry, though low in protein, for its health benefits, including also contains 19 amino acids and promoting and enabling weight loss, campesterol (helps lower bad lowering cholesterol, improving cholesterol), stigmasterol (lowers erectile dysfunction and promoting risk of cardiovascular disease), a healthy glow to your skin. and beta-sitosterol (helps lower These berries are chocked full cholesterol and improved of antioxidants and fiber and helpful symptoms of an enlarged in mitigating the progression of prostate). arthritis and comes with natural detoxifying abilities. Antioxidants are well-known for their ability to neutralize the otherwise damage caused by free radical cells found throughout the human body.
ONE SUPERFOOD YOU DON'T WANT TO DO WITHOUT What makes Acai a super food? ACAI CONTAINS HEALTHY FATS, TRACE MINERALS AND PLANT COMPOUNDS, INCLUDING ANTHOCYANINS (ANTHOCYANINS MAY OFFER ANTI-INFLAMMATORY, ANTI-VIRAL, AND ANTI-CANCER BENEFITS). ACAI IS RICH IN ANTIOXIDANTS AND CONTAINS THREE TIMES THE AMOUNT KNOWN TO BE PRESENT IN OTHER BERRIES. AS AN ANTHOCYANIN, ACAI CAN HELP COUNTERACT INFLAMMATION AND OXIDATION IN THE BRAIN. THIS CAN MEAN THE LOWERING OF RISK TIED TO DEVELOPING ALZHEIMER’S AND PARKINSON’S DISEASE, WHICH HAVE NO KNOWN CURE.
What does empowerment mean to you? I ask myself that every September when our empowerment issue comes out and it seems that every year it means something different to me. The definition never changes: “The process of becoming stronger and more confident, especially in controlling one’s life and claiming one’s rights.”, but how it applies to me changes rapidly. This year, controlling one’s life and claiming one’s rights seems to be pretty controversial, so I’m going to focus on becoming stronger and more confident like our cover, Kimberly Irvine who battled breast cancer twice and didn’t let that stop her from becoming a best-selling author. Make yourself a spot of hot lemon ginger tea, you can find the recipe on page 19 and find a quiet place to read this issue. There are some interesting articles on Acai Berry, lemons, rosehips and pickle ball. Our feature contains tips for preventing breast cancer and now you can find out for yourself the answer to our research on under wire bras and breast cancer. Take a look at the fashion article to see what your best guy should be wearing this fall and finally, read about how to stay positive in a negative world. From our team to you, Sip, Read, Empower Suzanne Fox
executive publishers Hal G. Fox & Suzanne Polk Fox
managing editor Suzanne Polk Fox
copy editor Chad Ruiz
contributing writers Ann Bloomquist Patricia Fitzmorris Danflous Shirin Mehdi
Help us inspire others! We want to know what inspires you to live healthy. You could be published in the next issue of Inspire Health magazine. Email us at firstname.lastname@example.org.
M A G A Z I N E
Juliane Morris Tiffany Towne
Ask A Pro
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What are some ways you can help prevent Find cancer? us online!
Suzanne Fox Claire Thomas
Lifestyle factors can increase the risk of developing many types of cancer, and up to 40 percent of all cancers diagnosed in the US can be attributable to preventable causes. In general, you can reduce your risk of developing cancer by developing healthy habits, such as eating a well-balanced diet,
Dr. Robert Reynolds, Radiation Oncologist, Bismarck Cancer Center
performing regular physical activity, quitting smoking, and using sunblock. The primary risk factors for prostate cancer are a strong family history of prostate cancer, male gender, and advancing age. Since these risk factors cannot be readily modified, the focus for improving outcomes from prostate cancer is instead on early detection of prostate cancer with regular PSA screenings. If you are between 55 and 69 years of age, or older with a life expectancy of at least 10 years, then you should discuss regular PSA screening with your doctor. Early detection of prostate cancer can ultimately lead to better outcomes for patients. Self-exams and screening for various types of cancers- such as cancer of the skin, colon, cervix, and breast-can increase your chances of discovering cancer early, when treatment is more likely to be successful. Prevention is the first step in fighting the battle
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WHAT CAN I DO TO REDUCE MY RISK OF
Cancer - the dreaded word. It changes lives in an instant. While some risk factors, such as family history, can't be changed, there are lifestyle changes you can make to lower your risk. • Limit alcohol. The more alcohol you drink, the greater your risk of developing breast cancer. The general recommendation is to limit yourself to less than one drink a day, as even small amounts increase risk. • Don't smoke. Evidence suggests a link between smoking and breast cancer risk, particularly in premenopausal women. • Control your weight. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause. • Be physically active. Physical activity can help you maintain a healthy weight, which helps prevent breast cancer. Most healthy adults should aim for at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week. • Breast-feed. Breast-feeding might play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect. • Limit dose and duration of hormone therapy. Combination hormone therapy for more than three to five years increases the risk of breast cancer. If you're taking hormone therapy for menopausal symptoms, ask your doctor about other options. You might be able to manage your symptoms with nonhormonal therapies and medications. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you're taking hormones. • Avoid exposure to radiation and environmental pollution. Medical-imaging methods, such as computerized tomography, use high doses of radiation. While more studies are needed, some research suggests a link between breast cancer and cumulative exposure to radiation over your lifetime. Reduce your exposure by having such tests only when absolutely necessary. This and more information on Breast Cancer Prevention can be found at mayoclinic.org.
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EIGH IN ON
Menopausal EIGHT GAIN
Don’t take this the wrong way…but for those of you for whom this applies: Welcome to Menopause.
By Juliane Morris
y choosing to survey the knowledge we have around the unraveling mysteries of menopause, you can weighin on how you want to approach your options. For many women, "the change" brings those hot flashes but also other unwanted biologically driven alterations in sleep, mood, energy and physical capacity, the often-inevitable menopause weight gain and related change of body shape. Lifestyle changes may not always be sufficient to gain control over these changes. You may have tried increasing your hours sweating at the gym; reducing your intake of calories, fat, carbs, alcohol; increasing lean protein, complex carbs, and diversifying your whole food intake of vegetables, fruits and berries, and still not see the desired reduction of your waistline. Here are a few ideas you can use to help you get on the right track. If you try these, and still don't have the desired results you want, check with your doctor.
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LONG-TERM SOLUTIONS REQUIRE LONG-TERM ACTIONS LIKE THESE: MOVE MORE AND EAT LESS. WORK TO RESOLVE SLEEP1. If there’s room for improvement, improve 4 ING ISSUES. your exercise and nutrition habits, thinkPoor sleep, like stress, compounds issues that ing long term routine-building and more vigorous working out that makes you sweat which helps weight control.
ADD TO YOUR STRENGTH 2. TRAINING. Because women begin to lose muscle mass after menopause, it’s
important to try to reverse the loss through weight training, which also naturally increases your basal metabolic rate -- a measurement of the energy your body needs to keep idling when you're not actively moving. So yes, incorporating weight training twice a week or more increases your burning calories baseline.
TRY TO REDUCE YOUR 3. STRESS LEVELS. Midlife can bring new stressors to lives like providing care and
support to one’s own children, aging parents, career changes and more. Stress-reducing strategies include supportive social circles, mindful exercise like yoga, meditation and prayer, and improvements in communication and resolution.
lead to weight collecting around the midline. Try to keep a regular sleeping routine. Remove electronic screens from the bedroom at least one hour before bedtime. Consider not eating after 6:00pm or 7:00pm, taking a warm bath or shower a couple hours before bedtime and even massaging your calves 30 minutes before bedtime.
Massaging your calves before bedtime has been known to improve sleep and boost serotonin.
HOW TO USE YOUR HAND AS A
e d i u G n o i t Por
feature = 1 oz. meat or cheese
• Your FIST is about the same size as one cup of fruit or pasta.
• Your THUMB ( tip to base) is the size of one ounce of meat or cheese. • Your PALM (minus ﬁngers) equals three ounces of meat, ﬁsh or poultry.
= 3 oz. meat
• Your CUPPED HAND equals one to two ounces of nuts or pretzels.
1 Tsp =
= 1 Tbsp
= 1 cup
All measurements are approximate, depending on the size of your hand.
= 1-2 oz. nuts
e n i v r I y l r e b m Ki
ADVERSITY, ADVOCACY AND STRENGTH By Patricia Fitzmorris Danflous
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YOUR MOM HAS BRAIN CANCER. YOU ARE THE PRIMARY CARE PARTNER. YOU ARE 31 AND DIAGNOSED WITH BREAST CANCER. YOUR CHILDREN ARE SIX AND FOUR. FOUR YEARS LATER, YOUR PHYSICIAN ONCE AGAIN SAYS “BREAST CANCER.” If adversity makes you stronger, Kimberly Irvine is Wonder Woman. While a first meeting projects her delicacy and beauty, it takes less than half a minute to discern her strength, determination, resilience and purpose. Irvine is a strong woman who built muscle by becoming a powerful advocate for herself. She continues to sculpt muscle by guiding others to do the same. Twelve years after first learning the ache in her breast was something to worry about, she is Kalli and Tyler’s mother, cancer survivor, patient advocate, entrepreneur, consultant, motivational speaker, philanthropist, an Athleta ambassador and model, and a fiancée. The Chicago native, who once defined herself as a stayat-home mom, recently added “author” to her life’s journey list. In STRONG[ER+] she details the cancer battle, the challenge of raising young children in between chemotherapy treatments, the emotional drain of divorce and the energy required to start a business. It’s a story of struggle and survival. More, it is a lesson in hope and gratitude and a guide to finding purpose. Irvine’s decision to direct proceeds of her book, which hit Amazon’s Best Seller New Release and Best Seller lists
"As she says in her memoir, STRONG[ER+}, “I had, and still have, moments of weakness. At the end of the day, though, I am not merely surviving in this life, I am thriving. And you can, too.” within weeks of publication, demonstrates her commitment to purpose and her generosity. Funds raised from book sales are directed to the Conquer Cancer Foundation of the American Society of Clinical Oncology. “We should all be advocates for ourselves, for patients with cancer, and for the doctors working to care for us all,” said Irvine. She added that funds raised will also include the awarding of a grant to an early-career researcher with a focus on breast cancer. “God has a purpose for me,” Irvine reflected with conviction. “I gave up a career to focus on my kids and knew that staying at home was what I wanted, but I also recognized that I had a purposeful passion to help others.” “During the time I was a stay at home mom you watched Oprah Winfrey,” she said, laughingly referring to the celebrity’s focus on living a purposeful life
as a spark to action. But it was her mother’s brain cancer diagnosis, treatment and survival that is her fuel for success. “To see how my mother fought the magnitude of her seizures was inspiration. My strength today comes from her. Today, her purpose might be as simple as reminding a young woman to schedule a mammogram. If you sit next to Irvine on an airplane, for example, you are certain to hear a recommendation for early and frequent breast cancer screening. “I never sit in silence about it,” she said. Breast cancer prevention and early detection are not usually top of mind for a 31-yearold – only about four percent of women under 40 will be diagnosed with the disease. “Other than migraines, I had been really healthy,” Irvine recalled. When she began feeling that something was not right with her body, losing
KIMBERLY'S TOP TEN TIPS BE YOUR OWN ADVOCATE IN A HEALTHCARE CRISIS 1
Educate yourself. When you are armed with education, that knowledge is power. Identify the healthcare professionals that you want on your team, but remember that you are the CEO of the team. Identify your support community and the care partners within that community. You want people sitting alongside of you, giving you the support that you need and taking notes. Seek out second and potentially third opinions. Know your family history, your genetics. There has been tremendous advancement in the space of genetics over the last decade and how it plays a role in cancer and other chronic illness and rare disease. Choose self-care. What are other integrative approaches that you can take alongside the medication route – acupuncture, exercise, nutrition, the psychosocial component of care. Make a list of questions for your healthcare team. Have your care partner with you and someone in your network at all your medical appointments and treatments. Organize yourself with a planner for your medical records, bills, a calendar and a spot for questions. Make your planner a toolkit to help you and your care partner. Hold on to hope, to have the strength and the courage and the faith to know that you can get through your treatment journey.
cover story The advice to have faith in God, to hope thanks to new drugs and research, and to celebrate with a glass of champagne while living every day to the fullest was a good foundation for my emotional health. weight and noticing a slight achiness in her breast, she attributed the symptoms to the stress caring for her mom. It was her mother, however, who encouraged investigation. Heading to her ob/gyn, Irvine’s concerns were essentially brushed off – “you’re too young for breast cancer, don’t worry, it’s probably a fibroadenoma. Remember, you’re under a lot of stress,” she heard. Fortunately, the seeds of self-advocacy were taking root and Irvine stood her ground. She requested a mammogram even though her physician reluctantly signed the order. “When the radiologist told me that I did have a suspicious lump, I remember thinking, thank goodness I had challenged my doctor,” she stated. “Can this really be happening?” she asked in shock and disbelief when the cancer diagnosis requiring surgery, chemotherapy and radiation was confirmed. It was not good news, but a blessing that she had insisted on pursuing a screening. “My first concerns were immediate and not unusual – fear of dying, hair loss, and worry about spending days with my face in the toilet bowl after chemotherapy.” When the cancer returned four years later, her fear of dying increased along with concern for her children’s well-being.
“The second -time around my kids were 10 and 8, a developmental age to understand more,” Irvine said. ”When your daughter asks if you are going to die, that hits hard.” While living with the fear of dying became her new normal, her second battle also made her more cognizant of her emotional condition. “I remember asking my oncologist about handling the fear and uncertainty that comes with a cancer diagnosis,” she said. “The advice to have faith in God, to hope thanks to new drugs and research, and to celebrate with a glass of champagne while living every day to the fullest was a good foundation for my emotional health.” “I am going to fight every day,” she recalled her renewed intellectual philosophy. “I would be fierce with more fight for my kids. My determination to survive grew as I leaned more and more into my faith and I sought mental health assistance. Talking to someone about the emotional and mental health aspects of cancer reinforced her resolve to be strong, to live in the present, to advocate for herself and to help others. “I want other moms to have hope, courage and strength. We have to become our own best advocates,” she emphasized.
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“Every day you have choice, from what you put in your mouth to what you put in your thoughts. We weren’t taught to be self-advocates, but we can evolve from adversity and not let it define us.” Irvine’s strength and self-discover opened the path for a highly successful business as a patient advocate consultant. Based in Chicago, KGI Health, bridges the gap between pharmaceutical & biotech companies when they are bringing products to market by sharing the patient and care partner perspective. She’s a high-demand motivational speaker and has regularly testified before the U.S. Food and Drug Administration regarding drug approval. “I am living my passion now and more grateful than I have ever been,” she explained. The collateral damage of serving cancer is present, nevertheless. “There is a fear every time I go in for routine follow up with my doctors,” she said. “But I stay in the present in traumatic situations, rely on my medical and business teams, think of my children, and take time to play with my puppies.” Irvine is vividly aware of what an impact cancer has on a family. She is engaged to a man who lost his wife to cancer. His children lost their mother. “There is a reason I survived for my kids,” she reflected. “It’s something I don’t fully understand, but I continue to define my purpose and do the right thing.”
Kallie and Tyler
Kimberly and her mother. It was her mother’s brain cancer diagnosis, treatment and survival that is her fuel for success.
Kimberly Irvine, Kalli and Tyler’s mother, cancer survivor, patient advocate, entrepreneur, consultant, motivational speaker, philanthropist, an Athleta ambassador and model, and a fiancée.
Surviving d o o h y p p u P By Shirin Mehdi
PUPPIES BRING LOVE TO YOUR HOUSEHOLD, BUT THEY CAN BE QUITE A HANDFUL AS THEY LEARN THE WAYS OF THE WORLD. YOUR FIRST PUP CAN BE AN OVERWHELMING EXPERIENCE IF YOU ARE NOT PREPARED. DON'T YOU FRET, WE'VE GOT YOUR BACK!
F IX A ROUTINE – (Eat – Sleep – Play – Poop) As you and your new pet learn to fit into each other’s lives, a routine will make it easier for each of you to understand the other better. Your pup will feel secure and cared for if you set meal times. Pooping first thing in the morning and before you lock your doors at night will put things in perspective for the young canine.
ATIENT WITH PEEING P This is the most annoying problem that puppy parents face. Until the pup learns, there is ample scope for accidents. There will be times when you take him/her out to pee and they won’t do it until you step back inside the house. Be patient, remember human babies
wear diapers until they are toddlers, but puppies learn much faster. Have small confined spaces for your pup initially, so it is easier to clean up. EALING WITH A BURST D OF ENERGY – Pups have a whole lot of energy to expend. Sometimes it might be hard to keep up. Having set play times and including activities that will allow your pup to run and tire themselves out is the best way to deal with so much energy. Dogs are smart, engaging them mentally is also a great idea. Tired dogs are happy and well behaved.
OTTY TRAINING 101- This P is another major challenge most dog parents face. Once you get the hang of it, it is not
hard at all. Just like peeing, there will be a few accidents, but hang in there. Remember to reward your pup every time he/she poops outside. A housebreaking spray is also a good idea. Once your little champ gets used to it, they will poop only on the sprayed area.
EALING WITH TEETHING D ISSUES – This is a particularly challenging time for your pup. You need to be forbearing at this stage. Your dog will want to tug and chew on everything they can get their hands on. Buy a whole lot of chewable treats and toys to support your pup at this time, that will save the impending destruction at home.
Dogs are the most loyal and loving pets you can have, but you know that already. They need you as much as you need them and if you can get past babying them, you will have a best friend for life.
r e n e t s i L d o o G A B Teaching Kids the Art of Being By Juliane Morris
ecoming a genuinely good listener is a common human lifelong goal -- with areas for ever-improvement, right? As a relationship building life skill, listening requires practice, time and feedback to develop. A good listening skillset is something that we typically expect with maturity and enjoy to see demonstrated in our own circles, whether among friends, at work meetings with colleagues, or in challenging political or moral discussions between hopefully respectful, exploring individuals. Cultivating the art of listening and improving listening skills in children means developing the ability to critically listen effectively by processing and respond-
ing to provided information. Properly equipping children from a young age with the necessary listening skills helps ensure more successful personal and professional relationships. Listening etiquette like keeping quiet and sitting still can be a challenge for little ones. The important thing is to provide many different listening and listening response opportunities. Children enjoy hearing stories, and telling stories. Select topics of interest to the child – topics of daily exposure, games, foods, activities of enjoyment. Model that you are listening by responding during a pause to state back a portion of what you heard in your own words, and ask a follow up question. Set reasonable expectations
Keep in mind that your listening training should be informal and casual. 14
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about active listening skills like making eye contact, nodding on occasion, encouraging remarks like, “Ah ha” or, “Mmm-hmm”, and asking appropriate follow up questions that demonstrate your own active listening. Keep in mind that your listening training should be informal and casual. Be intentional, creative and encouraging. Provide gentle and constructive direction and guidance. While teaching children to become better listeners, ask questions like these: • What would you like to learn more about? • What was the best thing about school today? • What book or game have you been enjoying lately? • What goal are you working towards? • Tell me about your day today. • What is happening tomorrow? You can also suggest the two of you talk about a particular topic such as: • D iscussing an item in the news or current affairs topic • Sharing with one another a character trait you can be working on • Exploring ideas about a weekend getaway • Planning a household improvement project together • Explaining a new board game or school game The effort of practicing creativity and intentionality to help children develop great listening skills is a reward for families, society and your children as they grow.
It's a Good Day to Have a Good Day! By Tiffany Towne
TIPS FOR STAYING POSITIVE IN A NEGATIVE WORLD.
n today’s world we are receiving messages 24/7. Advertisements tell us we need one more thing to make our life complete. The news shows us struggles happening throughout the world. Social media presents us with friends and family who are happier than us; healthier than us…seemingly better than us. No wonder many people in the US struggle to find positivity in everyday life. In fact, according to the Anxiety and Depression Association of America, anxiety disorders are the United State’s most common mental illness, affecting 18.1% of the adult population each year. If you find yourself being sucked into the negativity trap, try redirecting your mind, time and attention from negative to positive with some of these tips:
weather. Being intentionally positive for just 20 minutes a day can change your attitude.
HELP YOURSELF BY HELPING OTHERS
Volunteering your time, effort and energy is never a waste of time. Do you have an extra hour a week to read to an elderly person or babysit for your exhausted neighbor with small children? If you’re not a people person, try picking up litter in your neighborhood or volunteering time at a local animal shelter. By taking action and helping others, you change your perspective from seeing bad things happen to making good things happen.
DIVE INTO A NEW HOBBY
Have you always wanted to learn to knit or do photography? Want to take a cooking class or become a master gardener? There are many classes that you can take for minimal time and cost – and many you can do online in the comfort of your own home. The sense of accomplishment you’ll feel by doing something you’ve always wanted to is a reward in itself, and time spent on your hobby will help you unplug.
Expressing gratitude is something you can teach yourself to do each day. Carve out time to list at least 3 things you are thankful for. Make a habit of doing it daily. These items don’t all have to be heavy. Of course, you can list your children and home, but also take time to be thankful for the little things – a perfect flower in your yard or lovely
It’s easy to get sucked into negative thought patterns which can lead to negative actions. If you feel yourself headed down that path, redirect your focus on the good – by recognizing the good around you, doing good for others, or doing something good for yourself. INSPIRE HEALTH