Inspire Health Magazine published by the Paris News

INSPIRE MAY JUNE 2021

Empowering Natural Living

Back Health STRENGTH, STRAINS AND SPRAINS

BOOST YOUR CHILD'S

Confidence Your Dog and a

VEGETARIAN DIET

Fuel y g r e n E r u o Y Integrate Life From The Inside Out

contents issue 53

Your Dog AND A VEGETARIAN DIET

Inspire Health High-Quality Women’s Health Glossy Magazine

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Fuel rgy e n E r u o Y

5

Integrate Life From The Inside Out

4 MIGHTY KIDS

Boost Your Child's Confidence

11 HEALTHY BODY

The TB12 Method: Defying Age Through Balance

12 WELLNESS

Back Health Strength, Strains and Sprains

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Chicken Burrito Bowl Corn Salsa

Balance and Strength Exercises 9 for Tennis Players

mighty kids

BOOST YOUR CHILD'S

e c n e d i Conf

By Jack Burden

GROWING UP ISN'T EASY, ESPECIALLY IF YOU'RE FEELING A LITTLE INSECURE. IN OUR SOCIETY, IT'S EASY TO FEEL BESIEGED ON ALL SIDES BY MESSAGES THAT TELL US WE'RE NOT GOOD ENOUGH, AND THERE ARE PLENTY OF FAMILIAL AND SOCIAL PRESSURES TO ADD TO THE MIX. FORTUNATELY, THIS ARTICLE HAS SOME AWESOME TIPS FOR HOW PARENTS CAN HELP BOOST THEIR CHILD'S CONFIDENCE.

1.

Praise Them. It's easy to automatically assume that kids already have a healthy dose of confidence, but we all know that's not true. Kids need praise just as much as they need anything else in life.

When you notice something they've done that you can compliment, do it.

Make sure to find things at home and outside of the home that your child can do well so they can experience success. It will give them a foundation for their self-esteem which will help them feel good about themselves even when times are tough.

2.

Encourage Them to Dream Big. Kids are capable of amazing things especially if you encourage them. Tell them to think about all the things they want to accomplish and make those their focus from now on.

Make it a point to help them dream about how they'll achieve those goals, and then give them as much support as you can so that they can make their dreams a reality.

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3.

Teach them to be less selfcritical. Whenever someone actively criticizes or judges themselves, they will naturally have a harder time feeling good about who they are and what they can do. Kids generally aren't very aware of this selfcritical tendency, so help them learn to recognize unwanted negative thoughts and replace them with more positive ones.

4.

Help them identify their strengths. Your child might not feel confident because they don't understand their strengths. All of us have a special something that makes us unique, and if we're feeling unsure about ourselves, it's usually because we're focusing on our weaknesses rather than our strengths.

If your child feels insecure, encourage them to take time to think about what they like most about themselves. Think of all the times they felt confident in the past, and then help them pinpoint what was going on in their mind at the time.

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5.

Give them a chance to shine.

Children are natural performers, so if they don't feel confident in themselves, it can sometimes be hard for them to perform without having the assurance of being great at what they're doing.

Make sure you give your child the opportunity to show off and show what they're capable of. If you take time to let your child know you are interested in their strengths and knowledge, this will give them the encouragement and confidence they need to have fun with their learning activities.

Confidence is the key ingredient that helps us make it through challenging times in our lives. At home and at school, confidence builds resiliency and helps us accomplish our goals. With the right amount of encouragement and support, a confident child can become a happy and successful adult.

pets

Your Dog

AND A VEGETARIAN DIET

By Emily Koelsch

THERE ARE SEVERAL REASONS THAT PEOPLE OPT TO BECOME VEGETARIANS, FROM HEALTH CONSIDERATIONS TO POLITICAL, ENVIRONMENTAL AND RELIGIOUS BELIEFS. IN RECENT YEARS THERE HAS BEEN A TREND OF PET OWNERS WANTING TO NOT ONLY REMOVE MEAT FROM THEIR DIET BUT FROM THEIR PET’S AS WELL. THIS RELATIVELY NEW TREND LEAVES MANY DOG OWNERS WONDERING WHETHER THIS IS A HEALTHY DECISION AND ONE THEY TOO SHOULD CONSIDER. TO HELP YOU THINK THROUGH YOUR DOG’S DIET, HERE ARE SOME KEY PROS AND CONS OF A VEGETARIAN DIET TO CONSIDER BEFORE MAKING ANY DIETARY SHIFTS.

PROS

While it might seem unlikely, it is possible for a dog to have a vegetarian diet and remain healthy. If changes are made carefully, slowly and with the consultation of a veterinarian, it can be safely done and even have some positive effects.

• Helps dogs with allergies. Food allergies are the second most

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common reason for skin allergies in dogs, with fleas being the first.

A vegetarian diet often resolves the issue.

•R educes liver and kidney issues. It reduces the risk of liver disease and kidney stones and can improve a dog’s overall health.

•R educes your household’s carbon footprint.

•R educes the demand for animal products.

•G ives pet owners an opportunity to ensure that their dog’s diet includes fresh ingredients.

CONS

That said, there are several challenges that come from switching a dog to a vegetarian diet. Most importantly, it might not give dogs the vitamins and nutrients that they need. Dogs have different dietary needs than people, and it’s not as easy to switch their diet.

Specifically, it can lead to inadequate protein intake, an imbalance of amino acids and vitamin deficiencies. If these nutritional deficits happen for extended periods it can lead to longterm health issues. Cailin Heinze, a veterinary nutritionist, warns that, “for dogs, certainly vegetarian and vegan diets can be done, but they

need to be done very, very carefully. There is a lot of room for error, and these diets probably are not as appropriate as diets that contain at least some animal protein.”

In addition to the health risks, switching a dog to a vegetarian diet is time consuming for owners, as it requires ongoing monitoring and planning.

EXPERT TIPS

Deciding to switch a pet’s diet is a personal decision that owners should carefully consider. In addition to weighing the pros and cons, consider these expert tips before switching your dog to a vegetarian diet: • A vegetarian diet is not appropriate for puppies or dogs that are going to be bred.

• Always consult with a veterinarian before changing your dog’s diet.

• If you do implement a vegetarian diet, schedule wellness visits for your pet at least twice a year, including blood tests.

• Only feed your dog foods that meet the Association of American Feed Control Officials compliance.

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cover story

l e u F y g r e n E r u o Y Integrate Life From The Inside Out

By Patricia Danflous

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Y

ou have the power to jumpstart the energy transition. No scientific innovation or financial investment in solar or wind power required. The energy is in you. Your fuel-breathing and meditating.

“This energy that keeps us alive and vibrant–what the ancient traditions call ‘life energy,’ or vital force – is a fundamental force that we can all easily tap into. It’s a simple equation: the more energy you have, the more alive you are. Energy is life, and life is energy! The more energy you have, the more positive and expansive your state of mind is and the more you thrive,” said internationally recognized self-awareness coach, motivational speaker and author Rajshree Patel in her recent work, The Power of Vital Force: Fuel Your Energy, Purpose and Performance with Ancient Secrets of Breath and Meditation.

The Uganda native who was raised in rural Indica and New York City is also a former U.S. Attorney prosecutor.

It may have been fate, karma or just coincidence that an encounter with spiritual guru Sri Sri Ravi Shankar, a much earlier life-questioning moment in a coroner’s office, and signing up for a Happiness Program with the Art of Living Foundation sparked a life-altering decision. Thirty-five years ago, she transitioned from criminal lawyer to self-awareness guide, helping a diverse global audience discover energy with less stress and increased professional and personal resilience.

“I went from criminal law to universal laws and principles,” she laughed. “This was not something that I was looking for, but once I found it I realized ‘wow, ‘ there's another way to live. There's a way to survive from the inside out. It had never occurred to me. Because like many people, we measure our sense of life and our sense of success with what goes on outside and we don't stop to look to see, am I happy? Am I healthy? And I don't mean healthy just physically, but healthy emotionally, mentally, spiritually, just as a human being.”

“With the Happiness Program, I discovered that if I look inward-if I move and make choices from the inside out-I succeed internally, meaning I have health with a smile on my face,” she explained. “I have wellbeing internally and I create success externally.”

For Patel, the challenge of a professional change became less about career and more about living a dynamic, purposeful life.

“One of the things that makes us unhappy and disconnected as we question the purpose of our life is the way we tend to compartmentalize,” she explained. “We break life down into: that's my outer world, that's my personal life, that's my professional life, that's my family, that's not my family, this is what I like, I don't like this. We compartmentalize our life into pieces.

The more we divide our life, the more unhappy, unfulfilled, less successful we are. What I discovered is, the more I integrate the pieces of my life the more joyful I am.”

“That doesn't mean I don't have ups and downs,” she emphasized.

“But the more integrated, the more whole we are with our life, the more resilience and strength and courage we have to go through the challenges of life.”

How do you integrate the pieces of your world? It’s not something you learn in kindergarten. In her book, speaking engagements and coaching, Patel details methods for rebooting, recharging and living with energetic

The challenge of a professional change became less about career and more about living a dynamic, purposeful life.

harmony. Her varied breathing techniques such as power breathing or active acceptance breathing along with evening breath and morning breath cycles provide a foundation for strengthening your vital forces.

“I have a Sit Down Practice, meaning I sit for meditation every morning and evening,” she said. “I treat it as mental hygiene, even if it's for 10 minutes. We brush our teeth twice a day. We bathe at least once a day and we groom our hair and put on fresh clothes and wash our face and so on at least once a day. So from that perspective, mental hygiene is an absolute requirement just like cleaning our teeth and bathing. We have this idea meditation means sitting down with eyes closed.

That's one thing, but there are other techniques, like breathing, that help us to be calm and relaxed while we're in an activity. While we're at our busiest moment, there is a way to find the stillness within you so that your actions and activities are not frantic, but calm and create greater results.”

Patel emphasizes that a focus on meditation, breathing, self-awareness and healthier living will not deliver an overnight change, but rather gradual differences noticed over time.

“You don't have to move from 0 to 100. If you move 5%, 10% in your life from where you are, you change the game. I think the first thing I noticed was efficiency,” she said, noting that she did not leave her law practice one day and become coach the next.

“My effectiveness shot through the roof. What was taking me four hours to do, I could accomplish in an hour.

That made me think, ‘Oh my God, I'm buying time for myself.’ That translated into more presence to what was happening in the moment.”

Patel also learned how to drastically dial down the unnecessary chatter in her mind so that she was present to whoever and whatever was in front of her. “That sense of presence led me to realize that to the degree we are present is the degree that we're joyful, happy, connected INSPIRE HEALTH

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"This was not something that I was looking for, but once I found it I realized ‘wow, ‘there's another way to live." and fulfilled. The quality of being happy and kind and compassionate showed up in my life and reinforced my resilience to keep walking the path.”

If you read Patel’s work or accept her 10-day challenge your chances for finding joy are high. “Joy is contagious,” she stated. ”When you're happy, when you're positive, people want to be around you. You want them to feel up level, so it becomes a win-win situation.

They get happier. They get inspired. With concrete tools and techniques the people I work with begin to look at life differently in a more optimistic up level to life.”

Continuing to expand her vital force, Patel is currently exploring the intuitiveness that has guided her success. “Intuition is moving out of what is known and creating new pathways to reach new results,” she said. “It's operating from that place of unknown, which is so vast, and it can lead to so many more new

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opportunities inside creativity, innovation. Actually, it is what we need more and more of. The more uncertain the time, as we experienced with the COVID-19 pandemic, the more you must operate from the unknown and be at ease and comfortable with that. Leaders are not taught to be insightful, intuitive, innovative and creative. The only way to learn is to let go of what you know and what you understand and leap into what is unknown.”

Rajshree Patel has guided government leaders, families, Oscar-winning filmmakers, Fortune 500 executives, and individuals from all walks of life. She has given talks and led programs at organizations including Amazon, Facebook, Mircrosoft, NBC Universal, IBM, Linkedin, Gap, EMC, The World Bank, Shell Oil, Morgan Stanley, Harvard University, IIT, the United Nations, UNESCO, and more. Learn more about Patel and Vital Force at www. rajshreepatrel.com, and find her on Twitter, Facebook, Instagram and YouTube.

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exercise

Balance and Strength Exercises for Tennis Players

By Del Griffith

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WITH MOST SPORTS SPEED, AGILITY, ENDURANCE, BALANCE AND MORE GOES INTO BEING AN ELITE ATHLETE. TENNIS REQUIRES QUICK CHANGES IN DIRECTION WITH THE ABILITY TO CREATE POWER AND STABILITY. THESE FIVE EXERCISES CAN IMPROVE ATHLETICISM AS WELL AS PREVENT COMMON INJURIES THAT MAY OCCUR WITH CHANGE IN DIRECTION. EACH EXERCISE SHOULD BE DONE FOR 30 SECONDS,TWO TO THREE TIMES. Lateral Two-Foot Hop Keeping both feet together while standing on the side of a line, start by hopping over the line laterally as quick as you can, then jumping back. The goal is to get over the line quickly, not how high you can jump over the line.

Back and Forth Hop With both feet together, stand behind the line facing forward. Once the timer begins, jump forward over the line with both feet together, then backwards as quick as possible.

Single-Foot Hops This exercise is done in the same fashion as the above variations with the exception of only using one foot at a time when hopping over the line.

Begin with hopping side to side for one set, then switch to the other foot.

Second variation, hop on one foot forward and backward as fast as you can, alternating which foot you are hopping on after the allotted time.

Skaters This exercise is used to increase ankle stability and endurance and targets the glutes, leg power and most importantly hips. Skaters are also great for the side-to-side change in direction used in tennis.

Start by standing on your left foot.

When the timer starts jump off your left foot in a lateral motion to land on your right foot. Repeat with your right foot, jumping side to side in a skating motion until the timer stops.

Curtsy Lunge This exercise helps to form core stability, improve leg strength and increase lateral power.

Start with your legs side by side. Step your right foot backward and across behind your left foot while keeping your hips stable and facing forward.

Gradually lower into a lunge by bending both legs into a 90-degree angle. Come back into the starting position and perform on the other leg. Continue for 10 alternating repetitions on each leg.

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healthy body

The TB12 Method: Defying Age Through Balance THE TB12 METHOD: HOW TO ACHIEVE A LIFETIME OF SUSTAINED PEAK PERFORMANCE

By Christian Dischler

T

om Brady’s professional career has spanned multiple generations, upending what we once knew about the human body’s potential. With a record 7 Superbowl titles, Brady attributes his successes to the “TB12 Method”, an exercise and nutritional program he developed with “Body Coach” Alex Guerrero. The Method follows a strict framework which adheres to several cornerstones of holistic medicine that aim to optimize our bodies. But it’s not impossible or exclusive to Brady, and by following some guidelines developed by the duo, you can also enjoy prolonged athletic prowess.

HYDRATION An obvious entry into every athlete’s handbook, hydration in TB12 has a set of rules that might not be as blatant. It recommends starting your day off with 20 oz. of electrolyte-enhanced water, and then drinking half of your body weight in liquid ounces throughout the day, with added electrolytes before and during exercise. There are also restrictions on drinking water with meals claiming it interferes with our body’s ability to digest and absorb nutrients. Drink water 30 minutes before a meal and 30 minutes after, but not in combination with eating.

NUTRITION The TB12 Method is designed for maximizing our body’s potential for performance, recovery and pliability through nutrition. This means it’s imperative to follow an 80:20 ratio with 80 percent of your nutritional intake comprised of organic fruits, veggies, nuts, seeds, grains and legumes. This puts a focus on fiber rich foods that help us feel full throughout the day. The remaining 20 percent should be grass-fed, organic, antibiotic, hormone-free lean meats and wild caught seafood. The objective is to avoid acidifying and pro-inflammatory foods such as nightshades, oils, soy, GMOs, or gluten-heavy and highly processed products.

PLIABILITY Brady and Guerrero subscribe to the belief that our bodies need to achieve pliability to ensure longevity. Brady attributes his lengthy career to the fact that his muscles have been able to withstand repeated impact from aggressive NFL hits. This means that the muscles are soft, long and malleable;

as opposed to bulky, dense and stiff.

Muscle pliability is accomplished through a regiment of integrative exercises that combines hands-on, targeted massage techniques from Guerrero, with simultaneous muscle contractions from Brady. No weightlifting or heavy machinery involved, just resistance training. Cognitive pliability is also important, so train your brain when you aren’t focused on your body.

RECOVERY Another foundation of TB12, sleep and recovery are habits to master in the path to longevity.

Following a rigid sleep schedule and providing yourself time for recovery empowers your body in conjunction with the rest of the method. Turn off your technology 30 minutes before bed and recenter your mind so your body may excel.

“We've been educated around how we look.

But feeling betterthat's the key.”

–Tom Brady

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wellness

Back Health Strength, Strains and Sprains

By Dr. Aaron Dutruch AS A CHIROPRACTOR, ONE OF THE MORE COMMON REASONS PATIENTS SEEK TREATMENT IS BACK PAIN. THERE ARE SEVERAL TYPES OF INJURIES THAT COULD CAUSE A PATIENT PAIN OR DISCOMFORT. OF THESE, THE MOST COMMON INJURIES WE SEE ARE SPRAINS, STRAINS, JOINT DYSFUNCTION AND MORE SERIOUS ISSUES INVOLVING THE SPINAL DISCS AND NERVES. Strains & Sprains Sprains are defined as damage to the muscle or tendons, whereas strains are defined as damage to the ligaments.

They usually occur at the same time and are often treated simultaneously. These types of injuries can occur throughout the spine and are typically characterized by local pain (pain in one spot that does not move), potential swelling and pain with movement. Sprains and strains can happen with motor vehicle accidents, falls and with improper lifting.

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Joint Dysfunction The spinal joints are unique in that they are not specifically designed to bear weight like the knee, hip or ankle joints. They are designed to be like “guide rails” to help direct motion and protect the spinal cord. Joint dysfunction simply means that the joints are not moving the way they should. These injuries are subtle and often lead to muscle spasms, chronic stiffness or discomfort for the patient. The most common causes of joint dysfunction are incorrect posture and sprains or strains that have not

healed properly; which can cause a change in bio-mechanics (how we move).

Disc and Nerve Involvement The spinal discs are the primary weight bearing structures within the spinal joint complex. Because these structures are so close to the spinal nerves, they often cause intense pain and radiculopathy (pain, numbness, tingling or weakness often into the extremities). These injuries can occur several ways, such as during a motor vehicle accident, when lifting improperly, or over time with joint degeneration.

Prevention and Treatment Although its difficult to avoid traumatic events such as accidents and falls, lets focus on things we can affect.

PROPER POSTURE is an important aspect of injury prevention so remember these posture tips throughout the day to help. While seated, keep your feet on the floor without crossing your legs, keep your feet in front of your knees (they should be level with your hips), keep your shoulders relaxed and remember to take frequent breaks (every 25 minutes or so). While standing, keep your weight on the balls of your feet with your knees slightly bent, your feet should be shoulder width apart, tuck your stomach in and keep your ears over your shoulders.

Increasing core strength and flexibility are great ways to help reduce the risk of injury. Yoga is an excellent, low impact way to increase your core strength and endurance; help reduce muscle tension and joint stiffness within the spine. Another easy way to increase your core strength and endurance is to keep your core muscles tight while you are standing. This will also increase your overall postural awareness and can help reduce the effects of degeneration as we age.

Overall, treatment for these various conditions will be different from person to person and depend on the severity of the injury. These treatments could include adjustments, exercises and various therapeutic modalities.

The chiropractic adjustment is an excellent way to help correct biomechanical deficiencies. Throughout our education as chiropractors we are taught how to test for abnormal motion within a patient’s spine, and learn adjusting techniques to correct these abnormal movements.

Specific exercises may be given to the patient to help stretch tightened muscles or to strengthen weakened muscles that are contributing to the patient’s pain. Other modalities available to the chiropractor could include, but are not limited to, nutritional counseling, decompression for disc related injuries, dry needling, soft tissue mobilization and electrical stimulation can be used to help reduce pain and muscle spasms.

But the most important tool in the chiropractic toolbox is education. The goal in any chiropractic office should be to make sure to teach you not only what is going on with your body and how we can help, but how you can avoid these injuries moving forward.

Dr. Aaron Dutruch received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He specializes in Functional and Kinetic Treatment with Rehabilitation (FAKTR). Premier Chiropractic, 1120 N Causeway Blvd.

Ste 2, Mandeville, (985) 674-5855, premierchiromandeville.com

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recipe

CHICKEN BURRITO BOWL There is nothing like a dinner made simple and healthy! This burrito bowl is packed with complete nutritional balance. It has a combination of vegetables, grains and protein. It’s as easy as throwing everything into a bowl and enjoying it on its own.

Chicken breasts are one of the best protein options on the market.

They are lean and loaded with protein.

One serving of a chicken breast has around 28 grams of protein with only two grams of fat. The number of amino acids found in a chicken breast are abundant and support overall bone health. They are also the building blocks of muscle tissue.

Consuming chicken breast may help reduce osteoporosis and decrease the chances of heart disease. Not only does chicken provide lean protein, but it also contains high levels of zinc, iron, copper and most importantly vitamin B12.

The addition of black beans in this recipe adds additional benefits. They contain high amounts of fiber, protein and antioxidants.

They have been linked to reducing the risk of heart disease, diabetes, and have also been known to have the potential of decreasing the risk of certain cancers. Black beans are rich in vitamin A, folate, potassium, iron and calcium to name a few.

In a half-cup serving, there are eight grams of protein and seven grams of fiber.

These are only some of the benefits this recipe provides. From the guacamole to the beans, chicken and the corn; all the ingredients play a role in the flavors and nutritional values.

Not only is it delicious, it is filling and it can be dressed up however you like!

The combinations are endless and the whole family can make their bowl unique and to their liking!

Amber Marie Arevalos

INGREDIENTS • 6 boneless skinless chicken breasts • 1/4 cup chopped cilantro • 1/4 cup lime juice • 2 tbsp olive oil • 3 cloves garlic minced • 1 tsp cumin • 1 tsp sea salt • 1 tsp black pepper • 1 1/2 cup basmati rice, cooked • 1 cup corn fresh or canned, drained • 1 red bell pepper, sliced • 1 can black beans, drained • 1 cup shredded cheese • 1/4 cup guacamole • 1 tbsp sour cream • 1/2 cup salsa DIRECTIONS  In a large zip lock bag, pour in the lime juice, cilantro, olive oil, garlic and spices. Add the chicken, sliced bell peppers and combine until they are coated. Place in the fridge and marinate for 30 minutes or overnight.  Heat heavy-duty pan to mediumhigh heat and lightly oil it. Add the chicken and bell peppers to the pan.

Cook chicken for 5-7 minutes on each side or until cooked through. Remove from heat and cover.  In a medium serving bowl add about 1/2 cup of cooked rice. Top with chopped cilantro, grilled chicken, cooked bell peppers, beans, corn, sour cream, guacamole and salsa.  Serve with tortilla chips if desired.

Nutrition Calories: 326kcal Carbohydrates: 19g Protein: 31g Fat: 14g

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D

Corn Salsa

uring the warmer months, it’s always nice to have something refreshing and flavorful. This corn salsa is perfect for that. It combines healthy ingredients to create one unique salsa.You can top almost any dish from salads to tacos and it will complement the meal. This is also great as a standalone appetizer. Your guests will love this recipe and the health benefits it can provide.

Corn is known for its sweet flavors. It’s packed with vitamins, minerals, fiber and antioxidants. It contains essential minerals like zinc, magnesium, copper and iron in a valuable amount. In a three and a half

serving size, corn can provide over three grams of protein, two grams of fiber and only carry 96 calories.

Bell peppers and tomatoes are a great combination in this salsa. Out of all the peppers, red bell peppers provide the highest concentration of vitamin C. They also contain vitamin A and potassium with a good source of fiber. Tomatoes also contain a large amount of vitamin C and antioxidants, such as lycopene, which is a leading source to aiding in heart health and reducing the risk of certain cancers. Not to mention they contain potassium, folate and vitamin K.

All the ingredients in this recipe provide so much nutritional value.

The garlic in the recipe has been linked to reducing blood pressure and the risk of heart disease; not to mention its anti-microbial properties.

Jalapeños also play a role in nutrition.

They pack a good amount of vitamin A, vitamin C and have the ability to help fight off free radical damage.

Lastly, don’t underestimate cilantro.

It has detoxifying properties, can reduce oxidative stress, aid in digestion as well as many other great health benefits. This recipe provides plenty of benefits with no empty calories.

It is refreshing, flavorful and your guests will be asking for the recipe!

Nutrition Facts Calories 260 kcal Protein: 6.7 g Fat: 4.76 g Carbohydrates: 50.66 g

By Amber Marie Arevalos INGREDIENTS • 3 cups corn fresh or canned, drained • 1 red bell pepper, diced • 2 large tomatoes, diced • 1 tsp of chives, chopped • 1 tsp of cilantro, chopped • 2 small jalapeño peppers, seeds removed and finely chopped • 2 fresh garlic cloves, minced • 1 large lime, juiced

recipe

• Pinch of sea salt • Pinch of ground black pepper DIRECTIONS A dd corn kernels into a medium pot and cover with water. Season with sea salt and pepper, cook and cover over medium-high heat for 3-5 minutes.Remove and drain corn kernels and allow to cool.  Once cooled place them into a bowl.

 Add in diced bell pepper, tomatoes, chives, cilantro, jalapeño and garlic. A dd the lime juice.  S eason to taste with sea salt and pepper. C ombine and mix all ingredients well. R efrigerate for at least 30 minutes to allow the flavors to blend together. Enjoy!