Inspire Health Magazine May/June 2021

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contents

issue 53 • 2 0 2 1

THE REAL FOOD ACADEMY

Your Dog AND A VEGETARIAN DIET 5 SUPER FOOD

teaches children and adults the joys of cooking healthy food

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24 RECIPE

Chicken Burrito Bowl

Licorice

8 NATURAL BEAUTY

26 HEALTHY BODY

Home Remedies to Ease the Itch of Mosquito Bites

Defying Age Through Balance

10 EXERCISE

Boost Your Child’s Confidence

12 BACK HEALTH

Cognition Conditioning and Mental Longevity

14 ALLERGIES & ASTHMA

Pantone Colors of the Year

18 EDUCATION

Corn Salsa

30 MIGHTY KIDS

5 Balance and Strength Exercises for Tennis Players

Strength, Strains and Sprains

The Risk of Self Medicating

INSPIRE HEALTH

34 HEALTHY MIND

36 FASHION 38 RECIPE

Hands on Learning

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ON OUR COVER

May § June 2021

20 16 APPLES


super food

e c i r o c Li ROOT By Christian Dixchler

L

icorice root’s value goes beyond providing the polarizing flavor to the eponymous candy. For generations this versatile root has been used in recipes and medicine across the globe. Ranging from ancient Egyptian tea blends to something as simple as an all-natural multivitamin supplement, its importance cannot be understated. It’s the anti-viral super food spearheading our body’s fight against infection, inflammation, heartburn and fatigue. Originally utilized for its sugar-like properties, licorice now represents much more with its role in the super food world. It contains many phytonutrients, such as glycyrrhizin acid (GL), which gives it the sweetness and flagship flavor that’s known worldwide. What’s not as known is how beneficial GL is for the human body in balanced

doses. It provides an advantage against viruses and bacteria, helping create an unfavorable environment for infections to thrive, while simultaneously assisting to remove them. This includes infections like COVID-19, Hepatitis C and herpetic viruses like shingles. This is a crucial component to what makes licorice root valuable, and ongoing studies continue to support its effectiveness. However, knowing its benefits means also knowing it’s risks. Moderation is important with GL, as long-term abuse of it can result in issues such as edema. If you intend for long-term or heavy use, consider a deglycyrrhizinated (DGL) version, which has a substantial amount less. The most accessible form of licorice root outside of a supplement is herbal tea. This ancient root has long been the centerpiece in a variety of

cultures as they harness its medicinal powers in the form of tea. Next time you’re in the grocery have a look at the multitude of licorice-infused teas that are available. You might be surprised how many different ailments they treat. It’s often recommended as a digestive aid in the wake of a large or questionable meal. If you suffer from chronic stomach pain, such as GERD, its soothing qualities will promote natural digestion and regularity. It also provides a substantial boost to the human adrenal glands, and outperforms other popular herbs like ginseng in recharging our batteries. If treating the above symptoms isn’t a priority, consider licorice root as a natural method to help you quit smoking, or as a substitute for the ever-popular caffeine addiction. It’s truly a wonder the power contained within this mighty root and how many benefits it can bring to the human experience. Next time you ignore all the black jellybeans, remember that the flavor is only a fraction of this complex super food.

ccessible The most a corice form of li of a e root outsid is tea. t supplemen inspirehealthmag.com § #inspirehealthmag

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• editor’s letter

Achieving Balance

The latest issue of Inspire Health covers a wide range of interesting topics sure to capture your interest and fuel your imagination. Christian Dixchler writes a fascinating article about the merits – and accompanying risks – of licorice, a root superfood that has been used and enjoyed for its signature flavor and anti-viral health benefits for centuries. Summer brings mosquitos and Lynette McDonald shares home remedies to ease the maddening itch caused by these pesky insects. Many of the ingredients are commonly found in your refrigerator or kitchen pantry. Del Griffith shares simple and easy-to-perform balance and strength exercises for tennis players. His five exercises will help to improve athleticism and prevent common injuries. Chiropractor Dr. Aaron Dutruch shares important details about the most common causes of back pain, along with how to prevent injury and treat back strain and sprains, joint dysfunction and spine and nerve injury. There is plenty of truth to the phrase “An apple a day keeps the doctor away,” according to Crissie Mergogey, who expounds on the myriad health benefits of apples, excellent sources fiber, vitamins and disease-fighting compounds. The culmination of a very unusual school year naturally means that parents should consider a novel type of summer camp. The Real Food Academy offers kids a culinary summer camp experience full of fun revolving around cooking healthy and nutritious food. There are pros and cons to choosing a vegetarian diet for your dog, writes Emily Koelsch in an article on the trend of some to move away from meat in the diets of their pets.

M AG A Z I N E PUBLISHED BY COMMUNITY NEWSPAPERS

publisher GRANT MILLER executive editor MICHAEL MILLER director of advertising AMY DONNER marketing director KARINA HINTZ contributing writers OSCAR MUSIBAY CHRISTOPHER PEARSON GARY RUSE account executives GLORIA BURNS MILLER MYERS RICHARD NEIDORF FARA SAX DIANE SCHILLER GEORGIA TAIT production & design DENISE CEBRERO ISABEL VAVREK Cover photo by Denise Cebrero Photography Inspire Health is intended for educational purposes only. Never substitute content contained in this publication for the advice of a health care professional. Jumpstart Publishing, LLC, and the publishers of Inspire Health neither endorse nor promote the products and services described herein. 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. Always consult with a healthcare professional before starting any diet, exercise, or supplementation program before taking medications; and if experiencing or suspecting the onset of any health problems.

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natural beauty

HOME REMEDIES TO

EASE THE ITCH OF

M o s q u it o B it e s

By Lynette McDonald

WARM WEATHER BRINGS TO MIND THOUGHTS OF PICNICS, FUN DAYS AT THE POOL, BACKYARD BARBECUES AND A PLETHORA OF OTHER PLEASANT SOCIAL ACTIVITIES. WHILE PESKY PROBLEMS SUCH AS MOSQUITO BITES DO NOT INHABIT OUR WHIMSICAL DAYDREAMS OF SPRING AND SUMMER BLISS, MOSQUITOES NEVERTHELESS FIND WAYS TO SWARM INTO OUR REALITIES WITH THE POTENTIAL TO RUIN OTHERWISE PERFECT DAYS. SO HOW DO WE PROTECT OURSELVES AND OUR CHILDREN FROM MOSQUITOES AND THEIR ITCHY BITES? INSECT SPRAYS ARE READILY AVAILABLE AT ANY GROCERY OR CONVENIENCE STORE BUT MAY CONTAIN HARMFUL CHEMICALS THAT MANY PEOPLE WISH TO AVOID. WITH A FEW COMMON INGREDIENTS, ANYONE CAN MAKE HOME REMEDIES FOR MOSQUITO BITES THAT WORK JUST AS WELL AS AND IN SOME CASES BETTER THAN, TRADITIONAL SPRAYS.

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BANANA PEEL The banana is an amazing fruit full of potassium, magnesium, vitamin C, manganese and other beneficial nutrients. It is not widely known, however, that the unedible banana peel is good for the body as well. Simply placing the inside of a banana peel on a mosquito bite for a few minutes, with intermittent gentle rubbing, will ease the redness, pain and swelling. This home remedy also works for other skin irritations such as burns and scrapes.

ASPIRIN Aspirin is not a commonly known treatment for removing the itch of mosquito bites but may be the easiest home remedy to take on the go when hiking or spending the day at your favorite fishing spot. While swallowing the chalky white pill might work well for headaches, simply wetting an aspirin or the skin with cool water and rubbing the pill over the mosquito bite will take away the irritation and discomfort. Crushing the pill and mixing with cool water to form a paste also works wonders.

BAKING SODA AND WATER According to Medical News Today, female mosquitoes are the only ones that bite, because the nutrients in our blood assist them in making eggs. This might be more than we want to know about the reproductive cycle of a mosquito, but at least now we understand the driving force behind these flying pests. A simple paste made with baking soda and cool water, applied directly onto the bite and allowed to remain for about 10 minutes, will take the sting and itch from the bump. Never use hot water, as this can cause the irritation to grow. As an added bonus, this paste works wonders for bee stings as well.

CUCUMBER The saying "cool as a cucumber" is definitely the right phrase to use for this natural cure. According to Natural Cure Tips, cucumbers make an excellent treatment for the discomfort of mosquito bites. Simply slice the vegetable and place it directly on the skin. The coolness is soothing to the itch and good for the skin, as well!

re giving a s e o t i u If mosq ues, try one of l you the b emedies to soothe er these hom mps away, and o those bu ree happiness t g-f bring bu tdoor activities. your ou


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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. Stunna - Half Inspire.qxp_Layout 1 11/1/17

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 12:24 PMdirection Page 1 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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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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Allergies and Asthma:

the Risk of Self Medicating

It's the peak of allergy season and symptoms may arise even if you have never suffered from allergies before. There might be changes in your environment that you haven't considered. Many things can affect allergies, such as moving to a new home surrounded by new trees, or maybe your neighbor planted new flowers or plants that are affecting you differently and causing you to flare up. Whether you are an allergy patient or never diagnosed before, if you are showing allergy symptoms it is important NOT to self-medicate or take any over-the-counter medication without

previously discussing it with an allergist. Self-medicating can pose you at risk of having an unexpected reaction to an ingredient you were not aware of or other serious secondary side effects and can cause more harm than good. For asthma patients consistency in treatments is highly recommended and

interruption of care may pose similar risks: if you suffer from asthma and don't keep it under control, you may be at higher risk of developing complications from COVID-19 and other respiratory viruses. Either way, always consult the allergist first.

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eat fresh

APPLES By: Crissie Mergogey

RED, GREEN, OR GOLDEN? NO MATTER YOUR APPLE PREFERENCE, THIS COMMON FRUIT DESERVES MORE PRAISE THAN IT GETS.

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T

his crisp, juicy fruit can help improve immunity, regulate digestion, lower high cholesterol, reduce high blood pressure and help prevent cancer (among other diseases). It should be obvious why the apple is one of the most popular fruits in the world! In 2018, the USDA estimated that 11.4 billion pounds of apples were grown in the United States alone. Apples can be eaten fresh as a snack, chopped into salads, cooked into oatmeal or used in sweet desserts. No matter how you decide to enjoy this beneficial super-fruit, make sure to keep the skin intact to reap the most rewards. FIBER IS THE HERO HERE. Apples are a great source of soluble and insoluble fiber. The skin contains most of the insoluble fiber, while the flesh holds the soluble fiber. BOTH TYPES OF FIBER PROVIDE SIGNIFICANT HEALTH BENEFITS. During digestion, soluble fiber becomes gel-like and binds to cholesterol. Instead of entering the blood stream, cholesterol exits the body via a bowel movement. This special fiber also slows digestion, which keeps you feeling full longer and can support weight loss. Insoluble fiber does not change during digestion, which allows it to physically push food, excess hormones and toxins out of the body. Inadequate amounts of insoluble fiber in the diet leads to constipation, bloating, and irregularity.

FIBER IS NOT THE ONLY CHAMPION WHEN IT COMES TO APPLES, IT’S LOADED WITH ANTIOXIDANTS TOO. One antioxidant that is particularly high in apples, called quercetin, has been associated with decreased risk of lung cancer, according to a study by Finland’s National Public Health Institute involving 10,000 people. Antioxidants found in apples also help protect blood vessels and other organs from oxidative damage, which reduces the risk of cardiovascular disease and other health issues. Minimizing oxidative damage to the pancreas can help to lower the chance of developing type 2 diabetes, according to a long-term Women’s Health Study. This study found that women who ate apples had a 28 percent lower risk of type 2 diabetes than those who did not eat apples. Not only can an apple’s antioxidants help reduce the chance of life-threatening diseases, but also the risk of catching a common cold or flu.

THE DISEASE-FIGHTING COMPOUNDS IN APPLES REDUCE INFLAMMATION AND STRENGTHEN THE IMMUNE SYSTEM. Mother Nature knew what she was doing when she made apple season arrive right before cold and flu season! Apples originated from the mountains of Central Asia and there are now 7,500 varieties in the world, ranging in color from green to red and some can grow to the size of a grapefruit! Most apples in the United States are grown in the state of Washington, with the Gala variety winning the popularity contest. ALL APPLES ARE A GOOD SOURCE OF POTASSIUM, MANGANESE, COPPER, VITAMINS A, C, K AND SEVERAL B-VITAMINS. These nutrients play crucial roles in metabolism, immunity and bone strength. Apples are widely available, affordable and loaded with diseasefighting nutrition. So, enjoy an apple (or two) a day, and keep the doctor away!

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Students Earn Competitive-Edge with Hands-On Simulation Learning Valerie Puig rushed to suit up in full PPE to treat a burn patient in isolation. It was her first time providing patient care with a physical barrier between her and the patient, however, she was determined to learn as much as she could knowing she had the support of her professor and classmates. Puig was a West Coast University Miami (WCU) student experiencing a burn unit simulation in the technologically advanced Simulation Center with instructor Larissa Lozano. “In simulation and nursing, your patient can become unstable very quickly and you’re forced to assess a patient and save someone’s life in a short time,” said WCU graduate Valerie Puig. “Instructors like Lozano taught me to think critically about the simulations, which really helped the information stick after graduation.” As a Neonatal Intensive Care Unit nurse during the COVID-19 pandemic, Puig’s nursing school experience in the Simulation Center became all the more real when she was faced with treating highly infectious pediatric patients isolated from the world. Her simulated patientcare experience — ranging from emergency to routine — equipped her with

Valerie Puig, WCU Alumni

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the skills and confidence to provide the highest quality patient care during an unprecedented time in healthcare. “It’s a tough but rewarding profession,” said Lozano. “In the simulation lab, there is always someone there to help and everyone truly cares about your success. If students keep that in the back of their mind and take accountability for their own success, it’s a match made in heaven.” The Simulation Center offers students a realistic patient-care setting using high-fidelity manikins that mimic human responses and current healthcare technology. The simulations emphasize nursing processes, safety, infection control, therapeutic communication, collaboration, decision making, and leadership. During these nursing simulation sessions, students have the opportunity to problem-solve in situations that are true to life without posing any risk to real patients. “The manikin would have vital signs and you can put a stethoscope on it and hear it breathing and see its pupils dilating,” said Puig. “I mean, they are amazing and as realistic as you can get. With a lot of hospitals being as limited as they are right now for students to come in due to COVID and practice their clinical rotations, I think sim lab is the safest way to practice those skills.” WCU students also learn to build strong interpersonal skills and good bedside manners in the Simulation Center

that help patients feel confident in a nurse's ability and judgment. Reinforcing bedside skills and other routine activities, like proper handwashing and identification checks at the beginning of a “shift,” and then repeating them consistently during nursing simulation lab sessions build good habits that become second nature. “By practicing those bedside skills during a simulated scenario, you get to learn the emotional and psychological nursing skills that are important, aside from putting in an IV and administering medication,” said Puig. “It’s so critical because nurses are the faces you remember during patient care. The ones who were there for you for 12 hours.” West Coast University is dedicated to helping students like Valerie Puig experience realistic nursing scenarios that prepare them to step up during times like these and successfully care for patients. Even with social distancing guidelines limiting access to the Simulation Center, the university’s innovative virtual labs provide engaging and authentic learning opportunities similar to those in the center. With a combination of critical thinking and hands-on experience, students gain a competitive edge in their nursing careers. ———————————— West Coast University is institutionally accredited by the WASC Senior College and University Commission (WSCUC) 1001 Marina Village Parkway, Suite 402, Alameda, CA 94501510-748-9001, www.wascsenior.org West Coast University's Nursing programs are programmatically accredited by the Commission on Collegiate Nursing Education (CCNE), 655 K Street, Suite 750, Washington DC 20001, (202) 887-6791, http://www.aacnnursing.org/CCNE. WCU offers career placement assistance but cannot guarantee employment. The opinion is the individual’s sole opinion and not necessarily representative of that of the school, any instructor, or any student. Due to the current COVID-19 outbreak, the University has moved most of the onground courses into a distance education modality. However, as soon as the COVID-19 circumstances change, students will be expected to return on campus to complete their program onsite in the regular learning modality as approved by WSCUC and outlined in the university catalog.



THE REAL FOOD ACADEMY teaches children and adults the joys of cooking healthy food

By Christopher Pearson As the most unusual school year in our collective memory comes to a close in a few weeks, it’s time for parents to think about summer camp for their children. The husband and wife team of Maria and Arthur Cummins have an interesting suggestion – why not consider something exciting and different like their popular cooking camp for

Maria Cummins (center) with Giuseppe Catanzariti (left) and Isamar Leal (right)

kids at The Real Food Academy? On June 7th, The Real Food Academy will kick off its popular annual summer camp in a large sun-splashed building where children channel their inner chefs developing or honing their skills preparing a variety of foods that are healthy, nutritious and delicious. Maria, a native of Venezuela who learned to cook healthy foods from her Peruvian father, launched a successful business in 2008 offering private cooking classes and children’s cooking parties in Miami Shores. Demand for the classes grew so rapidly that when her husband Arthur retired after a career in insurance, he joined her as CoFounder of The Real Food Academy, which the pair launched in 2011. They renovated a 5,300 square-foot, two-story building that features a large, well-appointed teaching kitchen, plenty of food preparation space and a café that is open to the public. During non-summer camp months, they stay busy providing adult cooking classes, corporate culinary retreats, team-building exercises, birthday parties, weddings and other special cooking events. Among the delectable and healthful dishes on the teaching menu are avocado baked fries, vegetable frittata, marinated chicken kebabs, butternut squash ravioli, healthy pad thai, crispy salmon and quinoa fish fingers and pumpkin pie with chocolate crust. “We don’t change the dish, we change the ingredients,” explains Maria. “We chose the name Real Food Academy because our mission is to focus on ingredients that are as close to organic as possible, using no processed foods. We are passionate about teaching the relationship between eating healthy and keeping healthy. The two go hand-inhand.” In addition to cooking classes, The Real Food Academy Café is open daily to the public, offering light fare such as home-made soups, salads, pizzas and burgers, and accompanied by a range of delicious meals, desserts, smoothies and beverages.


A summer camp like no other “What’s so wonderful about our culinary summer camp is that is provides children the chance to learn cooking skills, experiment in the kitchen, build friendships and expand their culinary palate,” says Arthur. “On top of that, they’re improving their math and reading skills, dancing Zumba and doing arts and crafts. Of course, we’re very careful about keeping everyone safe, wearing masks, washing hands, physically distancing and limiting the number of campers and staff.” “Our primary mission, which we refer to as our North Star, is to educate families about the difference between real food and processed food and how unhealthy the latter is,” says Arthur. One of the most popular camp activities is known as Food Detectives, where Maria teaches the campers how to read ingredient labels on food packages and what those names and numbers mean. “It’s always a shock to the kids when they realize that sugar is one of the top ingredients in breakfast cereals, which most of them had that morning for breakfast. Kids learn how eating healthy foods can potentially stave off future medical problems like diabetes and heart disease,” says Maria. The parents are as happy about the camp as the campers. “I was skeptical with Covid but they followed the rules very well and plenty of space for social distancing,” said parent Julia Santeliz. “My 13 year-old daughter attended this camp and loved it. It was a great combination of very good food, technique, great camp leaders and knowledge of nutrition. She is now correcting me on knife technique!” Many of the campers come back every year and several have returned to help teach the newest generation of campers. Starting June 7th, The Real Food Academy Summer Camp runs for 11 weeks for kids ages 5-16 at 570 NE 81st Street in Miami. Hours are from 9 a.m. to 3 p.m. (with an extra charge for late pickup). Parents interested in enrolling a child in The Real Food Academy Summer Camp can register here.

Children learn to cook at Summer Camp. The Real Food Academy and Café is located at 570 NE 81st Street, Miami, Florida 33138. For more information, please visit www.therealfoodacademy.com or call 786-395-0355.

L-R: Giuseppe Catanzariti, Maria Cummins and Isamar Leal in front of The Real Food Academy Building.


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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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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;

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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



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.



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.

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.



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inspirehealthmag.com § #inspirehealthmag

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healthy mind

COGNITION CONDITIONING AND MENTAL LONGEVITY By Christian Dischler

W

e’re all looking for any advantage available in a world that moves faster than we do. There’s competition for everything these days: jobs, attention, social media likes and even a decent parking spot. Sometimes it’s easy to get caught up in the swirl of everyday life and overlook our biggest adversary: time. As we age, our bodies suffer the consequences of our actions and our brains see the same fate. It’s important to keep sharp so we aren’t the ones lost in the same parking lot we fought so hard to get in. But how? You have probably noticed an increasing amount of “brain games” available in the form of smart phone applications. It’s a profitable industry growing in size each year, and it’s important to understand exactly what they offer to us and our aging minds. Whether it’s companies like Lumosity or Posit Science, there are promises of enhanced cognition through interactive games, and claims of a more youthful mind. According to the Stanford Center for Longevity

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While brain games can certainly benefit our cognitive focus, their value is ultimately affected by when and how they are used. there’s a lot to unpack when it comes to these claims. The Center compiled a collection of studies and uncovered some important information. “When researchers follow people across their adult lives, they find that those who live cognitively active, socially connected lives, and maintain healthy lifestyles are less likely to suffer debilitating illness and early cognitive decline in their golden years than their sedentary, cognitively and socially disengaged counterparts.” This means our brains are always actively enjoying the benefits everyday life presents us. But it doesn’t mean we can’t gain additional enhanced brainpower from something like scientifically engineered brain games. The study continues to say, “100 days of practicing 12 different computerized cognitive tasks resulted in small improvements in the abilities of reasoning and episodic memory. In other studies, older adults have report-

ed that they felt better about everyday functioning after cognitive training.” While brain games can certainly benefit our cognitive focus, their value is ultimately affected by when and how they are used. If an hour of your time is spent playing a game when it could instead be engaging socially, learning a skill or exercising; perhaps that usage of your time isn’t being optimized. However, if you supplement an hour of television with a tantalizing brain game, you’ll find yourself feeling sharper and more adept. This value cannot be overstated when combined with the decline of human cognition due to age. Staying mentally sharp is important to staying happy, and any advantage in the race against time is a useful one.


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fashion

Pantone Colors of the Year

This year is clearly about hope.

A Message of Hope and Joy By Shirin Mehdi

Colors are often underrated. They are a mood. They speak volumes about people and worlds.

Let’s talk about the color Illuminati ng–It is a bright yellow– almost like a burst of opti mism and hope shining through the gray clouds like the magnificent sun.

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ULTIMATE GRAY IS A COLOR THAT REPRESENTS DEPENDABILITY. IT HAS BEEN A GRAY YEAR, BUT IT IS ALSO ONE WHERE THE WORLD CAME TOGETHER IN UNITY AND SOLIDARITY. HARMONY, HOPE AND STABILITY IS WHAT THIS COLOR BRINGS.

er, Togeth and ating illumin e gray t ultima mbolize ly sy e perfect e we ar m i t e th ally sthetic in. Ae ng too, speaki a great ake they m nation. combi do you en, How th ate these or incorp to your in colors be? wardro

Accessorize

You can safely say Illuminating and Ultimate Gray are contrasting colors, and contrasts make for interesting accessorizing. You can add a yellow belt, bag or necklace to your gray outfit, and you are in trend! You could also wear yellow eyeliner with a gray outfit or vice versa–now that’s an idea!

Layering

When you have two colors that are so different, yet so compatible, layering makes them visually appealing. Jackets, stoles, sheer outers, you could use any of these in gray and yellow to work this look. Nice, don’t you think? Prints are fun, prints are happy. Prints in Illuminating and Ultimate Gray hit the spot. You could go all out with these or even just get a plaid shirt in this combination and you will be good to go.

The simplicity of these colors together is comforting, and these styling ideas will definitely add some oomph to your “we still need to social distance” looks for the year. Stay safe and stay stylish! inspirehealthmag.com § #inspirehealthmag

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recipe

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.

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

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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!

• 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!



For expert hearing health solutions,

tune into

By Christopher Pearson Hearing is a critically important part of how we communicate and experience the world around us. Sounds like birds singing and the voices of people we love bring joy to our lives. But for those who struggle to follow a conversation because certain words are unintelligible, or people who experience an annoying ringing in their ears, hearing clearly can be a challenge. Since 1978, Kendall Audiology has been committed to providing full-service hearing care to patients of all ages, from newborns to centenarians. Dr. Daisy Elwick and her team of licensed professionals specialize in services such as adult and pediatric audiology, advanced hearing screenings and state-of-the-art hearing aid technology to speakers of English and Spanish. Many of the practice’s patients come in because they're having difficulty understanding conversations or they report struggling to

The waiting area.

hear clearly or not hearing certain sounds at all, such as a ringing phone or an alarm. Over the years, Dr. Elwick has seen an increase in people with tinnitus, a common problem characterized by ringing in the ears. “Tinnitus can be a result of various other health conditions so it's important to have it assessed by an audiologist regardless of the severity,” she explains. “There are more tools available to help treat tinnitus, so while there's no real cure for it, there are options to make the symptoms better.” Many manufacturers have designed effective tinnitus maskers into their hearing aids to allow treatment of both hearing loss and the tinnitus simultaneously. Signia offers an additional feature using notch therapy for people with tonal tinnitus. It works without using masking but instead amplifies all of the necessary sounds except for any that fall within the tinnitus range. Kendall Audiology offers in-person visits using staggered appointment times to limit the number of people in the space at one time, placing HEPA filtered air purifiers in each office and routinely sanitizing between each patient encounter. The firm has also adopted new ways to deliver its services, such as offering virtual consultations to patients in the comfort of their home. “Due to the pandemic, we have equipped ourselves with the tools to perform telehealth services,” says Dr. Elwick. “For example, most hearing aid systems are compatible with smartphones. Using today’s technology, we can connect a patient’s hearing aids to our programming software through an app on their cell phone and make necessary adjustments to the patient's hearing instruments.” Dr. Elwick became an audiologist by chance while studying speech pathology at California State University in Los Angeles. Fascinated by how health care and technology blended together and how different types of hearing loss could be treated, she went on to earn a doctorate in audiology at the University of Florida. One of the things Dr. Elwick is most excited about is the cognitive screening tools that Kendall Audiology administers as part of its comprehensive hearing examinations for all adult patients. “Over time, even a mild hearing loss left untreated can result in poor word recognition or speech understanding, memory decline and social isolation, all of which can have countless repercussions on a person's lifestyle,” she says. “These tools help us personalize each patient's treatment plan to provide the most benefit.”


Standing from left to right: Natalie Crespi, MA, Dr. Rosie Simon, AuD, Dr. Daisy Elwick, AuD, Dr. Monica Taggart, AuD Seated left to right: Debbie Gaskill, Patient Care Coordinator, Mercy Perez, Office Mgr She is proud that Kendall Audiology works closely with federal and state vocational rehabilitation programs that help people with physical or mental disabilities to get or keep a job. The practice has helped many patients through its affiliation with Simply Healthcare and also helps facilitate worker's compensation claims through its other contracts. While hearing aids can be expensive, Dr. Elwick has a plan for that as well. “Our goal is to help our patients overcome any financial bar-

riers to getting treatment,” she says. “Kendall Audiology offers a variety of payment options including a 12 month interest-free payment plan through Care Credit. We also offer a unique leasing program for patients who prefer to wear the most current technology for a low monthly fee.” “We also get a lot of patients coming in for hearing protection. People are more aware of the detrimental effects of loud sounds on their hearing. Musicians, workers in high-noise industries and recreational shooters are interested in customized ear plugs for noise protection, which we can provide. It's a small but worthwhile investment to safeguard one’s hearing,” she says. “Being able to change lives is the most gratifying thing I’ve ever experienced,” says Dr. Elwick. “My team and I dedicate ourselves to providing the best solutions for our patients’ needs. I'd like to invite anyone with hearing concerns to contact us so we can work on their solution.” Kendall Audiology & Hearing Aid Center is located at 9900 SW 107th Avenue, Suite 202, Miami, FL 33176. For more information, please visit www.theaudiologyctr.com or call 305-595-1530.

Dr. Daisy Elwich with a patient.

The new Signia Silk X hearing device.


recipe

e l p p A d a l Sa

A

pples are known for their sweet flavors and nutritional qualities. They are predominantly used as the star of dessert recipes, but they can be used in other diverse ways. This recipe is a nutritious option that provides bitter, salty and sweet flavors to create a unique salad. It packs protein, fiber and plenty of vitamins and minerals to support a healthy lifestyle. The dark leafy greens in this recipe contain high levels of fiber, iron, magnesium, calcium, potassium and so much more. They are known to promote bone health as well as provide preventive properties for inflammatory disease. Leafy greens promote a healthy heart with other benefits like toxin elimination, brain function and immune support. The turkey bacon crumbled onto this salad has two grams of protein. It is leaner with less fat and contains fewer calories than pork bacon. It is still a slice of processed meat so regulate your intake of turkey bacon, because of its high levels of sodium and sugar that it may contain depending on the brand. Feta cheese is one of those stinky cheese varieties, but its unique flavor

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can add so much to a recipe. It is also higher in calcium and phosphorus than many other cheese varieties, which makes it a great choice to support bone health. Feta is also lower in calories compared to its counterparts and contains probiotics that are great for gut health. Apples pack a ton of fiber and this amount of fiber plays a huge part in maintaining proper digestion. They have also been linked to supporting the immune system and are a great snack for weight loss. With over four grams of fiber and over eight milligrams of vitamin C, apples pack nutrition and flavor. With all these ingredients combined in this recipe, your taste buds will be satisfied. The nutritional values in this salad are very beneficial to our health and can help prevent various health ailments. Enjoy and share this recipe with others to inspire healthy eaters!

Nutrition Facts Calories 1248 kcal Protein 22.34 g Total lipid (fat)91.73 g Carbohydrate 93.66 g

INGREDIENTS • 6 cups spring mix • 2 cups chopped apples • 2 slices of cooked turkey bacon • 1/4 cup Feta cheese crumbles • 2 tbsp dried cranberries • 2 tbsp chopped walnuts, raw or toasted • 1/2 avocado, sliced or chopped into chunks DRESSING • 1/2 cup balsamic vinegar • 1/4 cup olive oil • 1 tsp honey • 1 tsp Dijon mustard • 1/2 tsp sea salt • 1/4 tsp Italian seasoning DIRECTIONS W hisk all dressing ingredients together in a small bowl or place in a jar and shake. Place in the fridge to chill. C ook the turkey bacon and then chop or crumble to desired size. Set aside. P lace the mixed greens in a bowl and add all topping ingredients. Toss so that all ingredients are mixed well. Drizzle salad with desired amount of dressing and enjoy!