Healthy Living Spring by The Graham Leader

Living

Healthy

SPRING

REDUCE SKIN SENSITIVITY TIPS FOR MANAGING PAIN AS YOU AGE

Hot Apricot Jam

BRING A

JOYFUL HEART

INTO A WILD WORLD

Living

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contents

SPRING 2021

5 SUPER FOOD

19 DISCOVER

6 NATURAL BEAUTY

20 PETS

7 RECIPE

22 HEALTHY MIND

12 FEATURE

23 RECIPE

Aniseed

Improve Sleep With Acupuncture

Reducing Skin Sensitivity

Don't Let Your Dog Eat Cat Food

Tenderloin With Aniseed Glaze Tips for Managing Pain as You Age

Why Mindfulness Matters Hot Apricot Jam

Bees

INTO A WILD WORLD

to Your Outdoor Space

Living

Healthy

BRING A

JOYFUL HEART

Welcoming

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16

APRICOTS

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“Expenses for emergency air medical transport can put stress on your finances.

With an AMCN membership, you will have no out-of-pocket expenses if flown by Air Evac Lifeteam or any AMCN provider.

Best of all, membership starts at just $85 per year and covers the entire household.”

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editor’s letter

Be Wel l!

Thank you for picking up a copy of Inspire Health Magazine. We have a lot of new ideas in store for you and hope you enjoy reading them. Inspire Health is educational. We want our readers to learn something from every article. Our researchers and writers work tirelessly to find cutting edge topics and ideas that benefit our readers. You will find that our series of Super Food articles focus on healthy spices. Our Eat Fresh article has fresh foods with healing properties. Healthy Destinations always showcases ideas for getting away to rejuvenate and relax. We hope you continue to keep your family safe and healthy. Even if you take away one healthy idea from this issue, we hope you will use your new knowledge to make your life better.

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executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor

Christian Dischler

contributing writers Tess Booker Patricia Danflous Christian Dischler Caitlyn McKey S. J. Merens Nellie Palmer Whitney Price J. L. Thompson

cover photo by Wendy Yalom

Be well, Eat Apricots, Suzanne Fox sfox@igofox.com

creative team production & design

Suzanne Fox Claire Thomas

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

© 2021 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

Find us online!

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super food

d e e s i n A

By Christian Dischler

ANISEED PERVADES OUR HISTORY BOOKS AS A MULTI-PURPOSE HEALING COMPONENT. ORIGINALLY CULTIVATED IN THE MEDITERRANEAN, THIS NATURALLY SWEET SEED IS NOW GROWN ALL OVER THE WORLD AND FOUND IN COUNTLESS CUISINES. A member of the same species as cumin, this superfood is often used to infuse soups or enhance baked goods with its unique flavor profile. And while it wasn't always called a superfood, its benefits are well documented in Ancient Rome.

It was commonplace for the wealthy Romans to gorge themselves on illustrious feasts. At the meal's end, cakes infused with aniseed were served to ease digestion. Its licorice flavor made the spiced cakes a delicacy, but the aniseed's true value lies in it's medicinal properties. From treating issues like nausea, asthma and vomiting, to providing a natural anti-inflammatory and antibacterial boost to our bodies. This unassuming superfood takes spicing up a favorite dish to another level.

Whether suffering from IBS or heartburn, acidic foods can have a negative and lasting impact on our

digestive tract. Aniseed boasts a healthy amount of the phytonutrient anethole, which is linked to relaxing our parasympathetic nervous system. This system is in charge of regulating our digestive tract. Providing it with a supportive nudge from aniseed allows our body to self-treat colic conditions, chronic indigestion and constipation. It also relieves tightness in our muscles, easing our gastrointestinal stress and even providing relief for menstrual cramps.

Chances are your favorite herbal tea when you're sick includes aniseed as an ingredient. This is because its full of antioxidant vitamins and anti-inflammatory properties that induce a calming effect on our respiratory tracts. Reducing swelling in the air passages that dictate breathing is a significant relief for the common cold, but also for those who suffer from asthma. By giving our bodies added support through all-natural remedies, we provide comfort to those strained systems, and offer respite to the rest of our body's important functions.

Introduce aniseed into your pantry and experience the plethora of health benefits this superseed pro-

vides. Use it to add layers of flavor to your favorite savory soup recipe, steep it with hot water to make a homemade remedy for nausea or a cold, or take a hint from the Romans by serving a

delicious aniseed baked good after your next feast. You'll be pleased with the intense flavor it can bring to an otherwise ordinary dish, and the all-natural boost it will provide your overall health.

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natural beauty

REDUCING SKIN

SENSITIVITY

By J. L. Thompson

A

lot of people have problems with their skin when they use certain skincare products or makeup.

Because of this sensitivity, they avoid those products in the future, figuring that this will solve the problem. However, the reason for the skin sensitivity is often less a matter of the products themselves and more a matter of bad skincare habits. If you break out in rashes or zits after using a skincare or makeup product, it is a good idea to figure out if your reaction is actually a reaction to those products or if it is really caused by something else. After all, you can't take care of the problem if you don't understand the cause. Read on to learn skincare tips that could make your skin less prone to breaking out.

Don't let pain limit your joy!

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Helping you do more of what you live for.

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Hydrate Your Skin If your skin is prone to dryness, it is also more prone to developing rashes. Drink at least eight glasses of water a day, and apply a hypoallergenic moisturizer daily to keep your skin moist. Properly hydrated skin resists cracking and keeps allergens from getting inside where they can cause problems.

Eat Food that's Good for Your Skin Eat plenty of fruits and vegetables. Not only do they help keep your skin hydrated, they also contain plenty of vitamins and minerals that help keep your skin healthy. Avoid eating a lot of spicy food or drinking a lot of alcohol or caffeinated drinks, because these things can make your skin more sensitive.

Limit Your Exposure to the Sun Sun exposure can make sensitive skin more prone to reddening and cracking. Make sure to apply sun protection whenever you go outside. Using umbrellas, hats, and sunglasses will also protect your skin from getting too much sun.

Be Careful of Air Conditioning and Heating Your skin may also need protection inside. If your home has air conditioning or forced

air heating, you will need to be vigilant about keeping your skin moisturized. Both of these kinds of temperature control can dry out your skin. Drink plenty of water and apply moisturizer frequently.

Avoid Skin Products with Synthetic Fragrances and Artificial Colors Fragrances and dyes are in skin care products because they supposedly make the products more appealing. They do not actually do anything for your skin, though, and they can even cause allergic reactions, making your skin more sensitive.

Avoiding skincare products and makeup because they make your skin break out is not taking care of your skin problem, it is just avoiding the problem. If you take better care of your skin, you might not only avoid bad reactions to these products, you can also reduce the risk of sudden rashes and acne breakouts from other causes.

Try these skincare tips and see if they make your skin problems go away. However, a persistent skin problem that does not respond to anything is a matter for a dermatologist.

recipe

TENDERLOIN WITH ANISEED GLAZE

By Nellie Palmer INGREDIENTS • 2 lb pork or beef tenderloin • 2 tbsp pink sea salt • 2 tbsp olive oil • 2 tbsp honey • 4 tbsp strawberry balsamic vinegar • 1 cup chicken broth homemade or low sodium • 1 tsp thyme chopped fresh • 2 tbsp butter unsalted • 2 tbsp truffle oil • 1/4 tsp aniseed ground • 1/4 cup figs finely chopped • 1/4 cup fresh squeezed orange juice

DIRECTIONS  Preheat your oven to 400 degrees F.  If you are making a beef tenderloin, use cooking twine to tie around the filet in three or four places to hold the tenderloin together.  Lightly season the filet with salt.  In a cast iron skillet, heat olive oil and brown the filet on each side for about three minutes or until browned on each side. This should take about 12-15 minutes.  Remove the cast iron skillet from the stove top and bake in the oven for approximately 20-25 minutes, or until cooked to your desired taste.

Searing and oven time combined should be about 45 minutes.

 Allow the meat to rest for 15 minutes before serving. W hile the filet is resting, place the honey, balsamic vinegar, chicken broth, orange juice, thyme, butter, truffle oil, aniseed and figs in a blender and blend until smooth.

Then heat in a saucepan. Once it comes to a boil, reduce and simmer for 10 minutes.  Slice the filet, arrange the slices on a plate and drizzle the glaze over them.You can also garnish this dish with fresh salad tossed in a light rice vinegar dressing.

Internal Temperature Chart: Rare - 115° - 120° F Medium Rare - 120° - 125° F Medium - 130° - 135° F Pork Tenderloin should be cooked to 145°F

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gardening

Bees

Welcoming

to Your Outdoor Space

By Whitney Price

E

ven small children are aware that bees have the potential to sting humans. Thus, on first seeing the title of this article, you'd be forgiven for wondering why someone would wish to attract bees to their garden. Bees, like many other creatures, are often unfairly maligned.

While it is true that bees can sting, they will only do so if they perceive their lives to be in danger. Once a bee stings a human, it will die.

In truth, bees are gorgeous, fuzzy endearing little creatures. They are

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charming and attractive to look at. Bees are not just aesthetically appealing. They do the world at large a great service. If it were not for the humble bee, the food you eat every day may well become a great deal more expensive.

Bees are pollinators, and they do this job for free as they fly from one flower to the next. This means that bees fertilize crops. Without them, farmers would have to pollinate crops manually. This would cost billions of dollars every year.

Bee Survival

Fortunately, it doesn't take a great deal of effort to attract bees to your garden. It's something that anybody can do if they so wish. It all starts by considering what bees need in order to survive and thrive. Fundamentally, bees require what all other creatures need to ensure their survival.

They can and will thrive if they have adequate food, shelter, and water. You can easily supply bees with all three of these things in your own garden or outdoor space.

Flowering Plants

Bees rely on flowering plants for all of the food they eat. Every day of its life, the worker bee will make its mission to gather food. This food is nectar and pollen.

There are some flowers that bees prefer over others when it comes to the nectar and pollen they consume. To fill your outdoor space with culinary delights for bees, simply choose from an assortment of trees, shrubs, flowers and herbs that they are known to enjoy.

Bees are partial to nectar and pollen produced by apple trees, hawthorn, ivy, honeysuckle, abelia, pussy willow, mahonia, crocus, snowdrop, sedum, lungwort, phacelia, perennial wallflowers, moderna, winter aconite, rosemary, chives, sage and marjoram. Planting some of these in your garden will ensure that they have food to eat.

Bee Shelter

You can very easily provide bees with adequate shelter in your garden, too.

There are many ways of supplying bees with a nest to shelter in. You will find many tips and ideas about this on the Internet. You can choose whichever suits you and your means.

Do you have a drill in the family toolbox? Is there an old chunk of wood lying around somewhere? Supplying bees with a home can be as simple as using a drill to bore holes in an old piece of wood in order to provide a quick and easy nest for them.

You can also put any plastic water or soda bottles you may have amassed to good ecological use by using them to build a nest for bees. To do this, begin by cutting the tops off the bottles. Next, arrange the bottles together in a wooden or metal, four-sided rectangle or square structure. A large box without a top will suffice. The end with the top cut off should be facing outwards. Finally, fill the bottles with lengths of old pieces of grass, pieces of twig and hollow flower stems.

If you can't be bothered with the rigmarole of constructing your own bees nest using plastic bottles, you can still provide a nest for bees if you have a little extra cash with which to do so.

You can buy a ready-made nest for bees from many online outlets. You also have the option of buying a bees nest from many brick and mortar stores. Simply peruse what is available and choose a product you like.

Bee Hydration

Bees also require water, so do not forget to ensure that you provide them with a source. To provide bees with water, simply leave a large plastic vessel in your garden close to their nest. Over time the vessel will fill with rainwater providing the bees with the hydration they need to survive.

Now Enjoy

Hopefully, you now understand how easy it is to create a bee-friendly garden, and why it's such a positive thing to do. This move will benefit you and your family directly, too. It means you can look forward to tending and enjoying your bee-friendly outdoor space during the clement weather months every year.

Spending time outdoors enjoying nature is always wonderful.

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eat fresh

APRICOTS SOON THE COLORS OF WINTER WILL DRIFT AWAY LIKE LEAVES IN THE WIND AND MAKE WAY FOR THE VIBRANCY OF SPRING. FOR FRUIT LOVERS THIS SIGNALS THE BEGINNING TO A BOUNTIFUL TIME OF THE YEAR WHERE FRESH PRODUCE BEGINS TO SWING BACK INTO SEASON. ONE OF THE FIRST PLANTS TO BLOOM IS THE APRICOT TREE, AND LUCKY FOR US IT YIELDS A FRUIT BRIMMING WITH HEALTH BENEFITS AND FLAVOR.

By: Christian Dischler

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A

pricots carry an abundance of amino acids and minerals in their sweet flesh and tangy skin. While magnesium and selenium headline this list, an underrated benefit the fruit provides is assisting the body's vitamin B12 production.

Compounds in the fuzzy skin help to clear out unwanted yeasts and molds in our systems, allowing B12 to perform at peak functionality. In addition, the fruit's flesh impedes our body's ammonia supply, an intrusive gas causing widespread issues ranging from our mouths to our gut.

Simply ingesting one fresh apricot a day can give your body comprehensive rejuvenation, stabilize your energy levels and clear brain fog. But it's also a strong component in fighting specific ailments you might be experiencing.

Cancer, gallstones, celiac disease, acne, asthma, chronic fatigue, diabetes, and Raynaud's syndrome are only a few of the conditions that apricots are known to help. Taking into account the versatility of this fruit it's hard to imagine why you wouldn't want to begin including them into your dietary plans. On top of their benefits for conditional problems, they also target certain symptoms you may be suffering: nausea, tiredness, unquenchable thirst, gum pain, shortness of breath, bloating, and countless others. So how can you maximize these benefits and ensure you're getting the most out of this adorable fruit?

Begin by shopping for fresh apricots preferably from somewhere nearby. Fruits and vegetables maintain optimal nutrition the less time they

an underrated benefit the fruit provides is assisting the body's vitamin B12 production spend traveling to get to you. The majority of apricots in the US are grown in California, while some may be imported depending on the season. Dried apricots retain a surprising amount of their nutrition when compared to other dehydrated fruits, but if going this route be sure to purchase ones that are sulphur-free.

The ideal amount to consume each day is 4 apricots, but one is better than none.

For fresh apricots it's imperative to allow the fruit to ripen before enjoying them. This can be a dance with temptation but it's well worth the wait. Not only will the flavor improve but their health benefits will also be heightened. If you've mastered Montana Silversmith the patience of waiting for fruit to ripen then you'll enjoy this next tip.

Try to consume apricots after 3pm, when their nutritional value peaks, encouraging our

bodies to receive their bioactive compounds more readily.

Including apricots in your diet is easy considering how delicious and versatile they are. Try slicing some to put on a savory grilled cheese with rosemary or making some hot pepper apricot jam.

The possibilities are as endless as their benefits.

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for everyone in your life

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feature

n i a P

TIPS FOR MANAGING

AS YOU AGE

I

f you have suffered from pain for several months or longer, you are among the millions of Americans with a condition known as chronic pain. Despite decades of research, chronic pain remains complex and difficult to treat.

Chronic pain can be so debilitating that it disrupts daily activities, such as eating and sleeping, causes anxiety and depression, and compromises quality of life. Since chronic pain grows more prevalent with age, seniors and the elderly are especially at risk.

Nearly 50 million Americans have chronic pain, according to the American Pain Foundation.

Sometimes the pain is caused by a specific injury or surgical incision that has long since healed, other times there may be no apparent reason for the pain. However, many cases of chronic pain are related to these 7 conditions: Low back pain, arthritis

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(especially osteoarthritis), headache, multiple sclerosis, fibromyalgia, shingles, and nerve damage.

The good news is that chronic pain can be managed successfully.

There are a variety of treatments available. Some treatments come in the form of prescription medicines that you can get from your doctor, others can be found over-the-counter.

And then there are some treatments that don’t involve pharmaceuticals at all.

PRESCRIPTION MEDICINES There are four main types of prescription pain relievers used to treat pain, including: Corticosteroids. Treat swelling, redness, itching, and allergic reactions; may be prescribed for allergies, asthma, or arthritis.

Opioids (Narcotics). Treat acute pain such as short-term pain after surgery.

Antidepressants. Treat chronic headaches like migraines.

Anticonvulsants. Treat nerve painrelated conditions like fibromyalgia and peripheral neuropathy.

OVER-THE-COUNTER MEDICINES Some common over-the-counter medicines that can provide relief from your pain include: Acetaminophen (Tylenol).

Relieves fever and aches; recommended for arthritis pain.

Nonsteroidal anti-inflammatory drugs (NSAIDs). Include aspirin, naproxen, and ibuprofen; treat the pain, inflammation, and swelling related to rheumatoid arthritis.

As people age, they are at risk for developing more serious side effects from medication. Due to this risk, it is important to take exactly the amount of pain medicine your doctor prescribes.

Also, mixing any pain medication with alcohol or other drugs, such as tranquilizers, can be dangerous. Make sure your doctor knows all the medicines you take, including prescription drugs, over-the-counter drugs and herbal supplements, as well as the amount of alcohol you drink.

NON-PHARMACEUTICAL TREATMENTS FOR PAIN In addition to drugs, it may take both medicine and other treatments to feel better. There are a variety of complementary and alternative approaches that may provide relief from pain, such as: Acupuncture. Uses hair-thin needles to stimulate specific points on the body to relieve pain.

Biofeedback. Helps you learn to control your heart rate, blood pressure and muscle tension. This may help reduce your pain and stress level.

Electrical nerve stimulation. Uses electrical impulses in order to relieve pain.

Massage therapy. Can release tension in tight muscles.

Physical therapy. Uses a variety of techniques to help manage everyday activities with less pain and teaches you ways to improve flexibility and strength.

HELPING YOURSELF If you're living with chronic pain, you want to do everything you can to help your body, not hinder it. Aside from medications, there are other things you can do yourself that might help you feel better, including.

• Eating a well-balanced diet.

• Maintaining a healthy weight.

• Keeping moving.

• Getting enough sleep.

• Joining a pain support group.

• Seeing a pain specialist.

• Avoiding tobacco, caffeine, and alcohol, which can get in the way of treatment and increase pain.

KEEPING A PAIN JOURNAL. Overall, knowing and understanding the medications you are taking, what they can do for you, and their side effects, plus educating yourself about other treatment options is your goal to helping you have a normal mood and activity level and work towards managing your pain.

Most important is to be proactive and discuss all options with your physician. Be proactive, ask questions and look for answers.

If you or a loved one are suffering from chronic pain and want to learn more, contact Angels Care Home Health today for more information about its Pain Management Program, community education classes or to discuss the benefits of home health service with the office closest to you, visit angelscarehealth.com.

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nspired by her own set of challenges including step-parenting, chronic health issues, a family member with cancer and a midlife wrestle with her career, Warren changed direction to maneuver joyfully in a “wild world.” The Boston area resident successfully integrated a finance degree and a career in high tech with a master’s in clinical and integrative nutrition. With an emphasis on biochemistry, functional medicine and herbalism, Warren is nationally recognized as a healing facilitator specializing in weight loss, digestive health, endocrine balance, immune function and nutritional support.

“I'm a change agent,” Warren said in a vibrant, joyful tone. “I help people be healthier and happier on a journey to wholeness. A journey that explores the difference between the mind and the brain, the power to develop healthy habits and ultimately live each day in more health and joy.”

Warren’s recently published book, “Wild World, Joyful Heart: Unlock Your Power to Create Health and Joy,” offers insight to a scientific, logical and inspiring approach to health, mindfulness and empowerment while including entertaining and inspiring glimpses of her personal journey. The mother of four is quick to point out, however, that her book is not about marketing her services, but instead something she felt pulled to do. “I write in the introduction that the book is something I wish I had when I was 26, and I really mean that,” she said.

Her midlife journey is founded on curiosity paired with her passion for the human organism and planet Earth.

“There is no one thing that's most important to me because I'm an almost pathologically curious person,” she said, laughing. “That’s why I delve deeply into various areas of study and investigation. Right now, for example, I am knee-deep in what is called an Organic Acids Profile, a functional medicine test that, especially when combined with genetic testing, can support highly specific nutritional guidance.”

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Despite her ongoing quest to learn and try something new, Warren holds fast to following one thread. "What is it that can help us be our most healthy, joyful self while we are being very careful stewards of our planet and of our race–of our species?” she continually asks.

“Right now we are talking about healthy living, which is my passion, but I'm curious about everything,” she said, explaining that it was the pursuit of “why?” that spurred her midlife change from a finance and sales career to a wellness focus. Finding Patrick Quillin’s book, “Beating Cancer with Nutrition,” at age 30, she was intrigued with the concept that “we are physically building our bodies with food. That was my ‘whoa‘ moment and I knew that wellness work was what I wanted to do.”

Today, Warren frequently reminds clients about the food/body connection. “We're building 300 million new cells a minute, and we build them with food, oxygen and water. We're always getting enough oxygen and water, or we wouldn't be here. So a good area to start our well-being journey is with food, right? And still, the primary goal is always body-mind-spirit wellness, even as we discuss nutrition."

“I can tell you in three sentences what my focus is,” she said. “The first is that the body is a self-organizing system that's hard-wired for healing.

Number two is that our mind is either the bridge or the barrier to everything we want. The mind lies at the center of everything because—we make food

“What I am working to do with people is to create a food lifestyle-emphasis on lifestyle-that is sustainable and, very importantly, enjoyable.”

choices with our mind; we build relationships with our mind; we work with our mind. Everything's with our mind, right? So it can be either the bridge or the barrier, depending on how we use it. Third, what matters most is who we are as we move through this world. How fully are we expressing our spirit?”

Warren points to statistics showing that 97 percent of diets fail within two years. “If I told you that I had one great airline you could fly on, but 97 percent of the time its planes crash, you would never choose that airline,” she said. “Yet people fork out their hard-earned money over and over to lose weight, only to gain it back again, and some even gain more weight.

They’re left with a feeling of inadequacy. They feel that there’s something wrong with them, so it erodes the very fortitude they need to help them get healthier.”

The work Warren does is different.

“One of the things I hear most commonly from clients after I work with them is ‘I've learned to trust myself.’

That's a very big deal in the area of mindset. I bet if we stood on a street corner and interviewed 100 people walking by and said, ‘Hey, which is better for you, broccoli or a Ring Ding?’ everybody would know, right? Everybody knows that broccoli is better for you. Educating people on which food is better and saying, "You should eat that all the time," is not helpful, because they already know broccoli is better, but they're not going to eat it all the time. My approach is: Let's find out why you do emotional eating. Let's talk about what happens when you get home from work. Let's talk about what happens when something goes wrong in your life and how you relate to food. What is it that you're trying to comfort inside yourself that feels bad or hurts or that kind of thing? We start to shift and evolve the relationship with food and the belief systems.

If you say, ‘I'm not good enough. I can't do the diet. I can never lose weight.

Other people can be healthy and I

BRING A

JOYFUL HEART

INTO A WILD WORLD

By Patricia Danflous

FORGET ABOUT MIDLIFE CRISIS AND OPEN YOUR EYES TO MIDLIFE AWAKENING. FOLLOW LAURIE WARREN’S EXAMPLE TO APPROACH LIFE WITH CURIOSITY, HUMILITY AND AN OPEN MIND.YOU WILL FIND A KEY THAT UNLOCKS A DOORWAY TO HEALTH AND JOY. AUTHOR, HOLISTIC WELL-BEING SPECIALIST, MEDIA PERSONALITY, SPEAKER AND WORKFORCE WELLNESS CONSULTANT, WARREN PRESENTS AN INNOVATIVE PATH TO USING THE MIND AS AN EMPOWERING BRIDGE FOR BODY, MIND AND SPIRIT WELL-BEING.

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Learn more about finding health, joy and happiness with an occasional Ring Ding in "Wild World, Joyful Heart" or visit www. lauriewarren.com.

can't.’ Epigenetics teaches us that all 50 trillion cells in your body are listening to that mindset. You're actually just creating what you're trying to get rid of, with your thoughts.”

“What I am working to do with people is to create a food lifestyle—emphasis on lifestyle—that is sustainable and, very importantly, enjoyable.”

Warren sticks to the classic 80-20 rule. “It’s 80 percent of the time, eat nutrient-dense food that supports and builds healthy

Change your mind, change your experience and you can unlock the power to create health and joy.

300-million-a-minute cells,” she explained. “Then 20 percent of the time, have the beer, have the pizza, have a piece of cake. Because if it's too restrictive, then it's a diet and not a lifestyle; it absolutely is not real-life and not sustainable.”

Warren also guides individuals in transitioning from a Victim Mindset in today’s wild world to the Creator Mindset. “It’s typical to talk about having no time to exercise or prepare healthy food,” she said.

“I focus on the words people use because every cell in their body's listening; their mind is acting as a barrier. I encourage them to use their mind as a bridge by saying, ‘I actually do have about three hours a day that I kind of just screw around on social media, talk on the phone and eat Ring Dings. How can I be more in charge of my life and use just 45 minutes of that time to support my well-being? The beautiful thing is that when people get a little bit of a win it feeds their wanting to do more for themselves and feel better.”

Change your mind, change your experience and you can unlock the power to create health and joy.

S

imple desserts are the best kind of desserts. This simple recipe is also .minimally processed and healthy. It is kid-friendly and can be created a variety of ways.

CHOCOLATE PEANUT BUTTER BANANAS Living

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INGREDIENTS 4 large bananas 1/3 cup peanut butter 1/2 cup melted chocolate 1/2 cup crushed peanuts or nut of choice 12 wooden skewers or lollipop sticks DIRECTIONS  S lice bananas into slices about 1 inch thick.  S pread peanut butter onto a slice and sandwich two slices together.

 Stick one wooden stick in each sandwiched banana. P lace on wax paper on a cookie sheet and freeze until solid, at least an hour. M elt chocolate in microwave* and remove frozen banana bites from freezer. D ip each banana pop in chocolate, roll in peanuts if desired and place back on wax paper. Freeze for another hour.  Transfer and keep in an airtight container in the freezer for up to 2 weeks. * Melting chocolate in a microwave–use 50% power and stir every 30 seconds until completely melted.

discover

WHAT DOES THE RESEARCH SAY?

Improve Sleep

WITH ACUPUNCTURE

M

By S. J. Merens

any men and women try several suggestions for curing insomnia and become frustrated when nothing works. They may be unaware that acupuncture helps some individuals solve this problem. Just a few sessions can make a significant improvement in the ability to fall asleep and avoid waking up far too early.

levels of serotonin. Like melatonin, this hormone and neurotransmitter is also important in the sleeping and waking cycle. Serotonin helps with the waking process and with feeling alert and active during the day. Low serotonin levels can lead to lethargy and fatigue.

This is one reason why some antidepressants are designed to increase serotonin levels in the brain.

HOW DOES ACUPUNCTURE ENHANCE SLEEP? This method appears to increase the body's nighttime production of melatonin, a natural hormone that helps regulate the sleep cycle. The body normally increases melatonin production as daylight fades, leading to drowsiness at night when most people want to sleep. Melatonin supplements are available, but they cause side effects in some individuals. They also have negative interactions with many prescription drugs. The supplements are not effective for everyone.

Another benefit of acupuncture is the possible increase in the brain's

WHAT TO EXPECT AT AN ACUPUNCTURE SESSION The practitioner evaluates the patient's physical condition and asks questions about general health and sleep issues. Typically, the person lies face down on a padded table while the acupuncturist gently places thin needles at specific points. Depending on what the practitioner believes is best for a

A review of studies that was published in 2009 verified the effectiveness of acupuncture for enhancing sleep.

The authors included 46 randomized trials with about 3,800 participants. They found acupuncture to be significantly more effective than no treatment for insomnia. Combining this therapy with prescription sleep medication boosted sleep quality as compared with medication alone. The same was true for combining acupuncture with herbs recommended for sleep enhancement. This review appeared in the Journal of Alternative and Complementary Medicine.

A more recent review of studies was published in 2016 in Complementary Therapies in Medicine. Thirty randomized controlled trials were included with a total of nearly 2,400 participants. This review confirmed that true acupuncture was more effective than fake treatment.

It also was superior to pharmaceutical treatment using benzodiazepines, such as alprazolam and diazepam. particular client, the treatment might last for up to 30 minutes. People generally find these sessions to be relaxing.

They may need two or three sessions before positive results are experienced, but some notice improvement after only one appointment.

Research has confirmed that acupuncture helps many individuals resolve their problems with insomnia.

Anyone ready to try this strategy for sleep problems should schedule an appointment with an acupuncturist.

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pets

DON'T LET YOUR DOG EAT CAT FOOD

By Tess Booker

M

ost pet owners know that it's fairly dangerous to allow your cats or dogs to eat human food. Many things you eat--such as chocolate--are extremely dangerous to your pets and may result in severe damage to their health.

However, something less discussed is how dangerous it is to allow your dog to eat cat food. Since they both belong to very different species, their bodies work in different ways. What is healthy for a cat might not be healthy for a dog, and vice versa.

If you have both a cat and a dog, you might have noticed that your cat is a very picky eater, while your dog will most likely try to eat everything he finds. Some dogs will even keep this food in their stomachs, even when it's bad for them. While they might not vomit or suffer from diarrhea immediately, in the long term some food might cause lasting damage.

One of these foods that will cause suffering for your dog is cat food. Cats are necessarily carnivorous, so their food will contain lots of fat and protein, which might look appetizing for your

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dog at a first glance. If your dog has a weak stomach, he may suffer from a bad stomachache almost immediately.

If he's stronger, you will find out later in his life that his kidneys and liver won't work right because of the high amount of protein found in cat food. The high amount of fat found in this food will cause obesity and pancreatitis.

According to the American Kennel Club, dogs can survive from cat food if there's no other option for them.

This happens with strays who will eat whatever they can find to survive.

Even if your dog ends up eating cat food one time, you shouldn't have too much to worry about if you take him to a vet you trust. However, the nutrient imbalance won't be healthy for your puppy if you keep it up for too long. Even if you do take him to a vet, sometimes it might end up being too late if you didn't take good care of your dog before. Symptoms of an unhealthy puppy who ate too much

cat food might include abdominal pain, lethargy, appetite loss, weakness, constant vomiting and fever.

Some dogs will be stubborn and try to do anything to convince you they prefer cat food. But if you love him, you will know the right thing to do is tell him no and stick with dog food. If your dog shares a home with a cat, make sure he's eating from the right bowl. It might help to keep your cat's bowl somewhere high that your dog can't reach--since cats enjoy being in high places. And don't forget: dog food isn't meant for cats either. Dogs can have a vegetarian supplementary diet, which will reflect on how their food is produced. Cats on the other hand, are strictly carnivorous and need the protein found in meats to survive. According to the animal welfare organization, American Society for the Prevention of Cruelty to Animals, it is not safe or healthy for a cat to be offered dog food constantly.

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Serving Graham and surrounding areas including Jacksboro, Breckenridge, Olney and Throckmorton

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604 Oak St #105 Graham, Tx 76450 · 940-521-9915HealthyLiving

healthy mind

Why Mindfulness

MATTERS

By Caitlyn McKey

H

ello fellow fast-paced life goer! How’s that super speedy life going for you right now? Experiencing a bit of burnout? Feeling a little stressed?

How about that brain fog? Do you actually know where your keys are?

Don’t worry my friend, you’re not alone. These are all side effects of the fast-paced modern life we’re all experiencing these days. As a professional using daily mindfulness-based art practices, I’m here to share with you a few small mindfulness practices that you can easily incorporate into your day-today, and the benefits that slowing down more regularly can have in your life.

So, what exactly is mindfulness? Jon Kabat-Zinn, an American professor and author of "Mindful," defines it as “the awareness that arises through paying attention on purpose, in the present moment, non-judgmentally, through the service of self-understanding, and wisdom.” Have you ever been reading

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a book, and in the middle of a sentence remember you need to go grocery shopping? Or maybe you need to take care of the laundry? But then you take mental note of that thought and then go right back to reading. The action of being distracted and then pulling your attention back to the original intentional action, in this case reading, is in its purest form mindfulness. Mindfulness is different from meditation in that it is more of an umbrella term under which meditation fits. What’s great about mindfulness is that you can get the same benefits from a daily meditation practice, but in a shorter amount of time.

SOME SIMPLE MINDFULNESS PRACTICES INCLUDE: • breathing practices where you do a repeated cycle of breaths, focusing intentionally on the breath itself • mindful eating where you pay full attention with all five senses to the food you’re consuming • mindful walks where similarly to mindful eating you’re again using all five senses while going for a walk for anywhere from 1 minute to an hour in length

Difficult feelings, emotions, and pain are all factors of a human life, however, daily mindfulness practices show that these do not have to rule the ways in which we exist. Studies have shown that a daily mindfulness practice can lower stress, increase our overall sense of calm, increase social emotional skills by deepening our uses of empathy and compassion, aid in managing difficult feelings, reduce brain fog and brain chatter and increase our overall physical health.

If you would like to learn more about the benefits of mindfulness, different mindfulness practices to incorporate into your day, or even more specifically mindfulness-based art practices be sure to check out my website deflatewithcait.com, or you can follow me on Instagram and Facebook @deflatewithcait, where I showcase my program weaving together mindfulness and arts-based practices to highlight the inherent mindful properties of art making.

recipe

t o H

APRICOT JAM

By Nellie Palmer INGREDIENTS • 3 1/2 pounds fresh apricots • 6 tbsp fresh squeezed lemon juice • 2 or 4 red hot chili peppers (depending on desired heat), seeded (can replace chili peppers with any hot red pepper) • 1/4 cup rice vinegar (1/8 cup if using 2 peppers) • 1 package (1 3/4 ounces) powdered fruit pectin • 7 cups Swerve sugar replacement DIRECTIONS P it and chop apricots; place in a Dutch oven. Stir in lemon juice.

Place on lowest heat setting and let simmer. P lace peppers in a separate sauce pan with the rice vinegar. Bring to a boil then simmer until the vinegar reduces. Place in a blender and blend until the peppers are at a desired consistency. Add to the apricots.  S tir in pectin. Bring to a full rolling boil, stirring constantly. Stir in sugar; return to a full rolling boil. Boil for 1 minute, stirring constantly. R emove from the heat; skim off foam. Ladle hot mixture into hot sterilized half-pint jars. Wipe rims and adjust lids. Process for 5 minutes in a boiling-water canner.

For best results, let processed jam stand at room temperature for 2 weeks to set up.

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