Health-Uvalde Leader-News, October 2021

October 2021

mind, body & soul

FREE Carrots

Less polarizing vegetable to cupcakes HOME SCHOOLING: THE GOOD, THE BAD, AND THE INDIFFERENT!

Mummy JALAPEÑO POPPERS

FINDING

StreI NngSthT R I D E

Health Mind, Body & Soul | October 2021

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Serving Uvalde, Real and Edwards Counties for 38 years!

Community Health Development, Inc. The Heart of the Community

Community Health Development, Inc thanks our dedicated staff for the tremendous work they do to serve our community. Without them we would not be where we are today. THANK YOU!

WE OFFER QUALITY MEDICAL, DENTAL, AND BEHAVIORAL HEALTH CARE.

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Our Health/Nuestro Centro de Salud 200 S. Evans Street • Uvalde • 830-278-7105

Monday, Tuesday, Thursday, Friday 8 a.m. – 5:30 p.m. Wednesday 8 a.m. – 6 p.m.

Center for Community Wellness Canyon Health Center Rolling Hills Health Dental Department 700 S. Frio St. • Camp Wood Hwy 83 & Oakhill Dr. • Leakey 908 S. Evans St. Uvalde 830-597-6424 830-232-6985 Monday, Tuesday, Wednesday, Friday: Monday, Wednesday, Thursday, Friday: 830-278-3765 Monday, Tuesday, Thursday, Friday: 8 a.m. – 5:30 p.m.

Wednesday: 8 a.m. – 6 p.m.

8 a.m. – 5 p.m.

Thursday: 9 a.m. – 6 p.m.

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Health Mind, Body & Soul | October 2021

8 a.m. – 5 p.m.

Tuesday: 9 a.m. – 6 p.m.

t s a e r B yst

feature

C

THE COMMON LUMP

A

s women, we are in a constant state of self-care. We take our skin routines and upkeep in order, but what about cancer prevention? Lumps and bumps can make their appearance in a common cancerous area, our breast. So how do we know what to look for, and when is it time to worry? These are common questions many women search the internet to find the answers to.

Breast cysts are fluid-filled sacs that appear on the inside of the breast. These types of lumps are usually benign or noncancerous.

Breast cysts are found in women under age 50. These bumps are movable, smooth and can vary in size. You might experience discharge and your breast may even feel tender. They often change size either before or after your menstrual cycle.

By Amber Arevalos

The Mayo Clinic states that treatment for these cysts need minimal intervention. If you choose to visit your physician you can expect to take a thorough history and physical exam that may include imaging testing. It may be a mammogram or breast ultrasound that they prescribe. These imaging tests are designed to view the inside of the breast. Physicians are unable to diagnose without these images. Most breast cysts will disappear on their own, and if they are bothersome, seek medical attention to find relief.

The most common procedures are aspirations to drain the fluid-filled sack. In some rare cases, a doctor may recommend surgical intervention. Surgery is recommended only when the cyst is a frequent re-occurrence.

These lumps are usually noncancerous and do not increase

If you experience a lump that does not feel like a cyst, it is time to contact your physician.

your risk of breast cancer. If the cysts form excessively, it may be difficult to detect if any bumps may feel or look different. If you experience a lump that does not feel like a cyst, it is time to contact your physician. Lumps to worry about are those growing in size, that never shrink or dissipate and may be painful.

Feeling a lump anywhere on your body can be scary, especially as a woman and not knowing what it is. Take the time to learn how to give a self-test and be aware of the options you have. Your physician can educate you and provide information on how to prevent and relieve these breast cysts. Not all lumps and bumps are created equal.

Learn what to feel for to know how to make the right treatment decisions.

contents

t s a e r B Cyst

Issue 55

THE COMMON LUMP

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14 FINDING

Strength

IN STRIDE

4 SUPER FOOD

Pomegranates Have Joined the Fight Against Breast Cancer

7 MUMMY POPPERS

Pie crust and jalapenños LOCALLY OWNED INDEPENDENT NEWSPAPER—SINCE 1879 A LE ADER IN SOUTHWEST TE X AS

110 N. EAST STREET UVALDE, TX 78801 | Phone: 830-278-3335 | Fax: 830-278-9191

www.uvaldeleadernews.com

@uvaldenews

facebook.com/uvaldeleadernews The Leader-News is available online www.uvaldeleadernews.com

MIND, BODY & SOUL

is a production of the Uvalde Leader-News .

This magazine in conjuction with the Uvalde Leader-News, is published three times year, and is inserted into the Uvalde Leader-News and delivered to key locations throughout the newspaper’s Southwest Texas market area .

Publisher/Owner: Craig Garnett . . . . . . . . . . . . . . . . . . . . . . . . . cgarnett@ulnnow .com Advertising Graphic Design/Sales Gloria Resma . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . gresma@ulnnow .com

Uvalde Leader-News (SECD 654780) is an entirely locally owned, independent newspaper published every Thursday and Sunday. The newspaper’s address is 110 N. East Street or P.O. Box 740 Uvalde, Texas 78801. Second class postage paid at Uvalde, Texas. The policy of the present day Leader-News is a continuation of the statement made in 1898 by H.P. Hornby (1876-1948) and continued by Harry P. Hornby Jr. (1917-1978) and Mrs. Harry Hornby Jr. (1917-1995)

8 RECIPE

Autumn Sangria With Apples Pomegranates & Figs

12 FLAVORED WATER Recipes for weight loss

ADVERTISERS 2 CHDI 5 501 RANCH 6 MEDINA ELECTRIC 8 NIE 8 HOSPICE 9 RUSHING-ESTES-KNOWLES 9 TJ MOORE 11 ONCOLOGIST - BROOKS 11 FIRST STATE BANK OF UVALDE 12 UVALDE FAMILY PRACTICE 12 VERANDA ASSISTED LIVING 18 TREE CITY TEA & WATER 20 UVALDE MEMORIAL HOSPITAL

13 RECIPE

Sugar Free Carrot Cake Cupcakes

17 RECIPE

Instant Pot Chicken Tikka Masala

18 MIGHTY KIDS Home schooling

19 DISCOVER

Breast Cancer Prevention

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CARROTS

P

s e t a n a r omeg

By Christian Dischler

W

ith a flavor as delicious and it is elusive, the pomegranate has danced across the human palette for centuries. Originally from Northern India, these unassuming fruits are packed with nutrients beneficial to our health. Each pomegranate seed (called arils) contains high levels of antioxidants and phytochemicals.

These nutrients provide an astronomical number of benefits. Ranging from anti-inflammatory properties, strengthening our blood cell counts, reducing protein buildup and calcification, dissolving gallstones or kidney stones, and restoring glucose levels to our liver. This tiny super food truly does it all.

According to an aggregate study published in the National Library of Medicine (NLM), “in Ayurvedic medicine, the pomegranate was considered to be a whole pharmacy unto itself.” Its ability to help prevent breast cancer is more important than ever. In a year where 1

super food

beneficial strategy for breast cancer chemoprevention.” In short, pomegranates flush HAVE JOINED THE FIGHT out the bad hormones and AGAINST BREAST CANCER promote the good.

Whether it’s the anti-estrogenic functionality of the pomegranate, or the antioxidant activity—there’s no reason to keep this super fruit out of your diet. Use it as a garnish on savory dishes like guacamole, or pick up a bottle of pomegranate juice to give yourself a boost midday.

It will replenish your glucose levels and ensure your liver won’t need to pump cortisol highlighted the importance into your blood to keep you in 8 women will be diaggoing. However you choose of antioxidant properties nosed with breast cancer, it’s to enjoy this remarkable fruit, manifested in its compoimportant to be aware of nents.” Furthermore, going your body will thank you for how to prevent the disease its restorative benefits and on to recognize outright before it’s too late. the “data suggest that intake total wellness contributions to Pomegranates contain a cancer-free life. polyphenols, antioxidants and of pomegranate may be a specifically phytochemicals called ellagitannins—which are recognized medically for their ability to downregulate estrogen responsive genes.

This is important in the prevention of breast cancer, because “steroid hormones, particularly estrogens, are The spa and retreat area is believed to play a central nestled on the property near the role in development of breast cancer.” By reducing Nueces River. It's the perfect this influx of harmful hordestination for a luxurious mones, we reduce our risk weekend retreat! We also offer of developing breast cancer. fitness classes onsite.

The ellagitannins contained in pomegranates actively regulate how these toxic hormones interact with our bodies, and help us manage their damage.

Direct links have been drawn by medical studies, with the NLM stating that “several studies investigating the chemo preventative potential of pomegranate against breast cancer have

The 501 River Retreat is located on the 501 Ranch in Uvalde, Texas.

retreat@501ranch.com | 830-278-3939

Health Mind, Body & Soul | October 2021

editor’s letter The Autumn issue of Inspire Health is my favorite! We get to think about the string of holidays right around the corner: firepit nights drinking pomegranate Sangria and enjoying the cooler weather and crisp nights. Autumn makes you want to get moving and get out. That’s the perfect medicine for whatever ails you.

No matter what you are faced with, whether you are recovering from an illness or injury, or you just have the blues, autumn air is the cure.

Remember to get your mammogram once a year and read our article on self examination and cancer prevention. Together, we can reduce the number of women who become the latest breast cancer statistic. Together, we can help and encourage breast cancer survivors to stay healthy through diet and exercise. Together, we can support families who are suffering through domestic violence.

Together we can Inspire Health, Peace, Love and Carrots, Suzanne Fox

M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Amber Marie Arevalos Katherine Coggeshall Christian Dischler Dr. Aaron Dutruch D. C. Rebecca Gutrecht Hans Josef Julie Maddock Donna Mavis Juliane Morris Nellie Palmer Mary Ann Podwall

design

Suzanne Polk 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!

www.inspirehealthmag.com

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Health Mind, Body & Soul | October 2021

recipe

Mummy JALAPEÑO POPPERS

By Nellie Palmer

EVERYONE LOVES JALAPENO POPPERS! DON’T LET YOUR HALLOWEEN CELEBRATION GO WITHOUT THESE MUMMIES! SIMPLE AND QUICK, BUT THEY WILL BE A HUGE HIT! INGREDIENTS • 12 Jalapeno peppers, halved and seeded • 1 package Philadelphia cream cheese • 1 bag, 16 oz, Mexican shredded cheese • 1 jar Tabasco jalapeno pepper jelly • 1 Pillsbury pie crust • 48 decorative edible eyes DIRECTIONS  Place jalapeno halves on a cookie sheet lined with parchment paper. Make sure all seeds have been removed. Leave the stem in tact.  Put a tablespoon of shredded cheese in each pepper half.

 Put a teaspoon of pepper jelly in each pepper half.  Top each pepper half with two teaspoons of cream cheese.  Place the pie crust on a bread mat or a piece of parchment paper. Using a pizza cutter or pastry cutter, slice pie crust into thin strips. Cut the strips into smaller four inch strips. Wrap the pie crust strips around the peppers in a mummy fashion, tucking the loose ends under the pepper.  Bake at 350° until pie crust strips are golden and cream cheese is bubbly.

Makes 24 Poppers

Health Mind, Body & Soul | October 2021

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recipe

AUTUMN SANGRIA

WITH APPLES, POMEGRANATES & FIGS

By Nellie Palmer

WHETHER YOU SERVE UP BIG GLASSES FOR YOURSELF AND YOUR FRIENDS ON HALLOWEEN, OR TUCK AWAY THE RECIPE FOR THANKSGIVING (OR EVEN JUST A FUN NIGHT WITH FRIENDS) THIS SANGRIA IS PERFECT FOR THE SEASON!  Ingredients

• 1 cup pomegranate seeds • 1 large apple, cut into thin wedges • 5 figs, cut into quarters • 1 bottle chilled prosecco • 1 cup brandy • 2 cups pomegranate juice • ice  Directions

In a large pitcher filled half way with ice, add the fruit and then top with the juice, brandy and the chilled prosecco. Serve cold.

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Health Mind, Body & Soul | October 2021

uvalde hospice foundation

The mission of Uvalde Hospice Foundation is to provide assistance to the Uvalde Memorial Hospital Hospice Program, allowing them to provide quality and compassionate care without financial handicaps. This will give the Uvalde Hospice Staff the means to support the extraordinary end-of-life care by meeting many needs of hospice patients in Uvalde and the surrounding counties they serve.

Donations are tax deductible to the intent provided by law.

Donations can be sent to…

Uvalde Hospice Foundation P.O. Box 1985 • Uvalde, Texas 78802

AD

®

2400 E. Main • Uvalde • (830) 278-3344 Mon - Fri 7:30 a.m. - 6 p.m. • Sat 8 a.m. - 5 p.m.

Health Mind, Body & Soul | October 2021

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CARROTS

By Christian Dischler

K Carrots can be inserted into almost any recipe that allows room for interpretation.

It's the main component in soups, stir-fry, cake, gravy, salads, you name it!

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nown for their versatility as a healthy snack or an ingredient in a robust soup, carrots carry an abundance of health benefits parallel to their flavor profile. One of nature’s less polarizing vegetables, they are welcome additions to dinner plates and snack boxes worldwide. What makes this sweet veggie such a crucial part to a balanced diet? Simply put, carotenoids—phytonutrients first discovered in carrots and aptly named after them.

Carotenoids can be found in a multitude of fruits and vegetables.

They’re best categorized as the antioxidant rich phytonutrients that give certain plants their colors, and can be determined by which color they provide. In the case of carrots, beta-carotene gives them their vibrant orange color (and sometimes a rainbow of color). But aside from providing this world with a splash of vibrancy, carotenoids assist the human body with many functions and provide necessary health benefits.

You’re likely familiar with carrots being responsible for helping with eyesight. Well, it’s not simply a rumor—there’s scientific validity to that statement. B-carotene helps counteract certain age-related eye diseases such as macular degeneration. Moreover, b-carotene is classified as a provitamin A carotenoid.

Health Mind, Body & Soul | October 2021

Meaning our bodies convert some of it to valuable vitamin A, which is also responsible for aiding eyesight and boosting the immune system.

Even more impressive, carotenoid’s antioxidant properties are recognized for their cancer fighting abilities. B-carotene actively fight against harmful free radicals and are particularly strong in the prevention of breast cancer. Additionally, carotene gives our heart support by increasing our defenses against cardiovascular disease. Carrots also carry lutein, biotin, retinol and lycopene—making them resourceful in giving us healthier skin.

All of this without even mentioning how the fiber content of a carrot comprises 10 percent of our daily intake, and works overtime to balance gut bacteria. It’s clear why this bright veggie is important to incorporate in your diet. And it’s easy! Carrots can be inserted into almost any recipe that allows room for interpretation. It’s the main component in soups, stir-fry, cake, gravy, salads, you name it. But remember that a lot of these health benefits require the help of a fat, in order to ensure total absorption and maximize potential. So splash a little olive oil in the pan, toss an avocado in the salad, or get crazy with a dollop of butter and a drizzle of cane syrup on your steamed carrots.

A Salute to Our Medical Community

In the near future Uvalde and all of Southwest Texas will enjoy the benefits of a new, state-of-the-art hospital facility, complete with an increased menu of medical conveniences and services.

First State Bank of Uvalde is proud to be involved with the financing for the construction of the new Uvalde Memorial Hospital. As time moves forward, we fully expect to see this as just the beginning of additional medical specialties and expanded services here. We congratulate them on achieving this milestone in the history of the practice of medicine in Southwest Texas.

We also want to salute the members of our medical community and the wonderful work they do everyday to care for the health and well-being of all citizens in our region.

Pictured: UMH CEO Tom Nordwick (center) leads a tour of the new hospital construction for First State Bank President and CEO Chad Stary (left), Senior Vice President Todd Redfearn, and (far right) Executive Vice President Roy Kothmann.

200 East Nopal Street • Uvalde, TX • 830-278-6231 Branches: camp Wood • carrizo springs • concan • Leakey • saBinaL • Utopia • main street • UvaLde

Health Mind, Body & Soul | October 2021

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FLAVORED WATER RECIPES FOR

s s o L t h g i e W CITRUS: lemon slices, orange slices and fresh basil leaves.

SPA WATER: fresh sage with cucumber slices.

FALL SPICE: apple slices, a whole cinnamon stick, and a dash of nutmeg.

GARDEN: fresh rose petals with a vanilla bean pod.

SPRING FLING: a few springs of fresh lavender with fresh chamomile flowers.

WARM AND COZY: a vanilla bean pod with a cardamom pod.

BERRY: frozen blueberries and strawberries.

SUMMER MIX: fresh cherries, pear slices, and cucumber.

LIKE A MOJITO: fresh basil and lime slices.

SPICE: a fresh fennel bulb with a few fresh cloves.

ISLAND: pineapple with orange slices.

CLASSIC: kiwi slices with strawberries.

COOL: watermelon with cucumber slices.

VEGGIE: fresh carrot with celery and ginger.

HERB: fresh sage, rosemary, basil, and thyme.

Tru Hiatt Executive Director

“We’re like family here!”

Welcome to…

Amenities Private bathrooms • outdoor patios • multiple living & activity spaces • private dining room • nurse call monitoring system • beauty salon

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Assisted Health Mind, Body & Soul |Living October 2021

201 Ham Lane • 830-278-8220 • www.verandassistedliving.com

We accept Medicaid

INSPIRE HEALTH Lic# 103846

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recipe

SUGAR FREE CARROT CAKE CUPCAKES

By Nellie Palmer

INGREDIENTS • 4 tbsp softened butter • 1/3 cup Truvia • 1 tbsp maple extract • 1/2 tsp Madagascar vanilla • 1/3 cup almond flour • 1/3 cup coconut flour • 1/4 cup shredded coconut • 2 tbsp whey protein powder • 1 tsp baking powder • 1 tsp cinnamon • 1/4 tsp ground ginger • 1/4 tsp salt • 3 large eggs • 2 tbsp heavy cream • 2 ounces finely grated carrot (about 1 medium) CREAM CHEESE FROSTING • 4 ounces butter softened • 4 ounces cream cheese, softened • 1/2 cup heavy cream, whipped to stiff peaks • 1/3 cup Swerve confectioners sugar • 1 tsp Madagascar vanilla INSTRUCTIONS  Preheat oven to 350 degrees and place the rack to the lower third of the oven. Line 9 cupcake pan with liners. Measure dry ingredients into a small bowl and whisk to break up any lumps. Finely grate the carrot.

A healthier low carb sugar free carrot cake cupcake recipe with fluffy cream cheese frosting.  Method: In a stand mixer, blend softened butter, Truvia, maple and vanilla until light and fluffy. Add 1 egg and beat again until the mixture is thick, light and fluffy.  In a separate bowl, combine dry ingredients and add 1/3 to mixer and blend until well incorporated.

Add another egg and mix until the batter is light and fluffy. Continue alternating the dry and wet ingredients, scraping the bowl after the dry additions and keeping the texture nice and light. Add the carrot and heavy cream at the very end.

Mix well (The batter should be thick but easy to work with. If it's not, add 1-2 more tbsps of heavy cream, but work quickly.)  Immediately spoon the batter into the cupcake liners before it thickens up. Place into the oven and turn the oven to 400ºF and bake for 5 minutes to get the batter rising. Turn the oven back to 350 and bake for 20 minutes or until the tops are firm when lightly pressed with a finger, but still moist.

Remove and let cool completely before frosting.  Cream Cheese Frosting: Whip the butter and cream cheese together with the vanilla and sweetener until it is very stiff. Fold the whipped cream into the cream cheese mixture 1/3 at a time. Frost the cupcakes and refrigerate or serve.

Health Mind, Body & Soul | October 2021

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cover story

FINDING

StreI NngSthT R I D E

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Health Mind, Body & Soul | October 2021

By Christian Dischler

E

ach time her foot struck the pavement, Vanessa Reiser drew one step closer to the finish line. But unlike the traditional marathons and ultramarathons she’s run her whole life, this one was different. This time the finish line was more significant, and couldn’t be quantified by distance alone.

Her dedication carried her across nine New York counties spanning 12 days of running. 285 miles in total.

Through green fields dotted with baby goats and bustling city streets, she persevered. Her modified wedding dress flowing behind her as a symbolic testament, she ran over 20 miles each day. There was determination in her stride and with each calculated breath, her resolve strengthened.

As for the wedding? She dodged that bullet over a year ago.

Reiser, a 47-year-old clinical therapist and proud mother, is a narcissistic domestic abuse (NDA) survivor.

Her story is a familiar tale for victims and those who may be struggling to find defining words for their difficult situation. The decision to run in her wedding dress represented solidarity with other survivors by calling out the manipulative behavior of narcissistic abusers.

“The dress represents something that the narcissist exploits. They recognize this as a vulnerability or as something in our society that is coveted. They tend to dangle these carrots—whether its finances, having a baby, or a wedding. Things of this nature. So, I felt it was symbolic that I run in the dress.”

After ending her engagement with her abuser, she underwent a tumultuous experience including “love-bomb” withdrawals, confusion, eliminating toxic friends and ultimately rebirth.

For Reiser, the run signified more than simply mileage. It represented a resurrection and a return to her strength.

“I thought what better way to practice my own healing and inspire others to get empowered than to start this journey, which was transformative,” the New York native said.

“The most empowering thing for me during the run, was physically enduring it and mentally enjoying it—feeling free.

I felt so healed. I was in my own head, listening to music, just loving myself. It was my own meditation in a way. It was me connecting with myself.”

While the run acted as a healing mechanism for Reiser, she knew there was more profound purpose behind the feat. By raising awareness around the insidious nature of NDA, Reiser wants to not only inform victims, but also shine a light on the clinical aspect and help her peers better understand NDA. “I began to realize how important it was going to be to bring awareness, considering myself, who has this high education, had no idea that it existed,” Reiser said. This provided a first-person lens for her to draw from, and utilizing her master’s degree in social work from USC, she started a non-profit organization.

“Tell a Therapist is built to provide referrals to people in different states for a narc savvy clinician. We’re notic-

ing a deficit of clinicians who aren’t as understanding since they haven’t gone through it, like I have. So, we want to bring awareness into the clinical space around this as much as to the victims.”

“You want to get around people that believe you. Which is important because the biggest piece of awareness is that we don’t consider abuse to be anything unless we can see it.

I had to shed a lot of toxic friends.

Because generally a narcissist is very charming and loved in the community by looking a certain way in the public, and then behind the scenes acting very abusive,” Reiser said. “I had to get rid of a lot of non-believers, that was really a compounding trauma. I needed to surround myself with people that were believing me.”

Reiser is creating opportunity from the ashes of her relationship by sharing insight into some narcissistic red flags, and how victims can position themselves to be prepared and survive.

“Things like love-bombing, future faking, circular conversations, gaslightHealth Mind, Body & Soul | October 2021

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cover story ing. It’s the cycle of abuse. So, they may idolize you one minute, then devalue you, become passive aggressive and give you the silent treatment the next. That’s actually the cycle of abuse and creates a trauma bond.”

“Narcissists tend to be addicts.

They’re manipulative, insecure and controlling. If you start to identify those behaviors, then you may want to hide your belongings, or get a safety bag and leave it at a friend’s house.

Just prepare to potentially get away from them, because there’s not a lot of data that says they can change, unfortunately.” “[As therapists] we’re always talking about empowerment and finding things that you’re passionate about to lean into. The narc tends to prey on the vulnerable, so if you come into your power, you’ll notice rather quickly that they disappear. They’re kind of allergic to this. So, it checks a lot of boxes when you’re fluffing out your feathers, taking care of yourself and paying less attention to their childlike behavior. It’s almost like an antidote,” Reiser said.

Reiser continues to expand her outreach and develop the narrative surrounding NDA. While narcissism is recognized in the clinical field as a severe diagnosis, there’s a lot of ambiguity around how it operates in tandem with abuse, and the fallout that comes afterwards.

“We definitely think this is a new movement. Not that narcissism hasn’t been around, but I don’t know that we’ve been calling it that clinically, and really identifying it. We have a lot to do in terms of the vernacular we use, because narcissism isn’t limited to just vanity. We need to understand this is a level of psychopathy.”

“It’s important for people to feel believed and heard. The abuser is the abuser, but we want people to believe their friend, neighbors, sisters. We need to do a better job of believing people when they tell you there’s a toxic person, or if they feel that way.

We want to hold space for that. You don’t feel that society does enough

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Health Mind, Body & Soul | October 2021

to believe you. Sometimes I feel like when I’m telling my story I might as well have been saying I saw a UFO,” Reiser said.

“We want people to say things like, ‘I’m here for you. I believe you.

What can I do for you?’”

Currently, Reiser is writing a book on NDA and helping plan more runs in the future for herself, and other survivors who are joining the

movement. She knows it’s only the beginning to a lifetime dedicated to educating and empowering victims so they too can reclaim their strength.

This is a marathon without a finish line and Reiser is here for the challenge, stronger than ever.

Visit www.TellATherapist.org to receive help finding a narc-savvy clinician in your area and donate to the movement.

recipe

Instant Pot CHICKEN TIKKA MASALA

By Nellie Palmer The Instant Pot or pressure cooker prevails again with this incredible chicken tikka masala. This recipe is quick to make, and it’s perfect after a long day when you don’t want to work too hard in the kitchen but still want something tasty.

What Is Chicken Tikka Masala?

• A true chicken tikka masala has the yogurt marinated chicken cooked in a wood or charcoal fired tandoor until the meat is thoroughly charred. Since we’re doing this in the Instant Pot, to achieve that char flavor, use your grill to grill the meat until it’s charred, which should happen fairly quickly because of the yogurt marinade.

• If garam masala isn’t available you can substitute it for one part cumin and 1/4 part allspice.

INGREDIENTS Chicken Tikka • 2 lb skinless and boneless chicken breast • 1 1/2 cups plain Greek yogurt • 3 tbsps freshly squeezed lemon juice • 1 tbsp garam masala • 1 tbsp ginger minced • 5 cloves garlic minced • 1 tsp salt Curry Sauce • 3 tbsps peanut oil • 2 large onion chopped • 5 cloves garlic minced • 1 tbsp ginger minced • 1 tsp turmeric • 2 tsps garam masala • 2 tsps ground coriander • 2 tsps ground cumin • 2 tsps chili powder • 14 oz fire roasted tomatoes

• 2 cups pureed tomato sauce • 1 1/2 cups half and half • 1 tsp pink Himalayan salt • 2 tbsps ghee • 3 tbsps fresh chopped cilantro DIRECTIONS  Combine all the chicken tikka ingredients together in a large bowl and mix thoroughly so that each piece of chicken is fully coated in the yogurt mixture. Cover with plastic wrap and refrigerate for at least 30 minutes, or up to 48 hours.  On a hot grill, char chicken on both sides without cooking through. Remove from grill and save remaining marinade.  Turn your Instant Pot to the saute setting. (See your manufacturer's guide for detailed instructions on how to use your Instant Pot.)  Add the peanut oil, onion, garlic, ginger, turmeric, garam masala, coriander, cumin and chili powder. Stir

and cook for 3 to 5 minutes, until the onion softens.  Add the fire roasted tomatoes, tomato sauce and stir. Add the chicken, including all the yogurt marinade and stir.  Close the lid (follow the manufacturer's guide for instructions on how to close the instant pot lid). Set the Instant Pot to the poultry setting and set the timer to 5 minutes.  Once the Instant Pot cycle is complete, wait until the natural release cycle is complete, about 10 minutes. Follow the manufacturer's guide for quick release. Carefully unlock and remove the lid from the Instant Pot.  Add the half and half, salt and butter and give it a good stir. The butter is added to smooth the sauce.  Garnish with cilantro and serve warm over cooked rice with naan or roti.

Health Mind, Body & Soul | October 2021

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mighty kids

HOME

SCHOOLING: THE GOOD, THE BAD, AND THE INDIFFERENT!

By Amber Arevalos

H

omeschooling our children is becoming a more valid option to choose when deciding on your child's path to higher education. In the past, being home schooled was viewed as something strict religious believers chose, or by those who could handle the pressures of an in-group setting.

Today's view has changed due to the curriculum and pace at which children are taught. Although these connotations are still prevalent, this article covers some pros and cons to homeschooling your children.

Choosing to home school your children can have its challenges depending on circumstances.

The number one concern is the time! Do you have the time to ensure your child is learning the correct curriculum as well as helping them with their homework and projects? If you choose to home school, you will now be a teacher, parent and friend.

The second concern for most parents is that their children might not get the social

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interactions that are key to learning specific interpersonal skills. Most home school systems follow an online or hybrid approach. Being around peers and in a social setting has its benefits to the development of your child.

Motivation is a huge factor when choosing this option for your children.

You will have to be patient more than from a parental standpoint, but from the perspective of a teacher and playground friend. Keeping your student on track and completing necessary work is on you and your child.

Home schooling also has plenty of benefits to consider.

Flexibility: You can teach your child at their own pace.

You can adjust school times and create a schedule that best suits your child's learning style.

You are able to design the curriculum. If you wish to focus on the subjects your child excels at, you can develop a lecture around them while also dedicating a specific amount of time on challenging subjects.

If you are religious, you can incorporate any spiritual

Health Mind, Body & Soul | October 2021

teachings. Most schools have taken religion out of the curriculum.

Learning from home allows for the child to be more involved in volunteering and community projects.

The choice to home school can be a difficult one, but un-

derstanding what your child needs to succeed is critical.

Will they thrive and learn beyond the classroom are all things we need to consider.

Remember your role in the curriculum is crucial, and almost all that your child learns is up to you!

A E T h t l a e H

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We offer a large range of teas for adults and children.

• Wellness Hot Teas • Herbal Iced/Hot Teas • Iced/Hot Teas • Kids Herbal Hot Teas We also have pure, clean water and ice cubed or nugget.

Plus… BLUE BUNNY ICE CREAM!

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discover

C

ontrary to common belief, genetics does not play as significant a role in breast cancer risk factors as does one’s lifestyle; indeed, according to the non-profit, According to BreastCancer. org, a non-profit helping educate women, only 5 to 10 percent of reported cases are inherited. In the general population, 12 to 13 percent of women will develop breast cancer, which comes out to one in eight. With these odds, it’s a good idea to assess your diet and lifestyle to determine your likelihood of developing the disease.

The first proactive approach to preventing breast cancer is to perform a monthly self-exam. Stand in front of a mirror that gives you an adequate visual of your upper body. With your breasts uncovered, put your hands behind your neck. Note any abnormalities or differences in the shape of your breasts, as well as any changes in the areas around the nipples. This also includes the skin, be it around the nipples or the breasts in general, such as reddened or scaly patches. Then put your hands on your hips and flex your pectoral muscles, those that support the breasts. Do this standing upright then bend over to discern any changes.

BREAST CANCER PREVENTION

By Mary Ann Podwall

The risk of breast cancer increases with your weight.

Go into the shower, turn on the tap then feel your breasts by working the fingers on the opposite hand into the opposing topmost part of the breast (right hand on left breast and vice-versa). You are checking for any nodules or lumps as you work your way down to the nipple. Perform this same method along the outer sides of each breast then underneath, always ending at the nipple. The water gives you increased sensitivity when it comes to noting any underlying changes in the tissue. If you are pre-menopausal, wait until a few days after your last period before performing this exam and report any abnormalities to your doctor.

A study by Johns Hopkins University in 2006 linked increased body fat with elevated estrogen levels in post-menopausal women. As far back as 1997, it was noted that older women with higher estrogen levels had a 15 percent greater likelihood of developing breast cancer than those with typical estrogen levels. As international obesity has become a symptom of our increasingly sedentary lives epidemiologists predict that breast cancer rates will increase as well. For example, the U.S. Centers for Disease Control & Prevention estimate that 40 percent of American women are obese, which translates to 18 million of them possibly developing breast cancer. In South Africa, the obesity levels are an alarming one in two for women, as reported by the BBC in 2004, which makes proper diet and exercise of paramount importance in the region.

As international obesity has become a symptom of our increasingly sedentary lives epidemiologists predict that breast cancer rates will increase as well.

Health Mind, Body & Soul | October 2021

19

BOOST YOUR Immune System AGAINST COVID-19 ZINC: Lean meats, seafood, milk, whole grains, beans, seeds, and nuts • Important for wound healing IRON: Lentils, spinach, tofu, and white beans • Aids in non-specific immunity, the body’s first line of defense

VITAMIN C: Broccoli, cantaloupe, kale, oranges, strawberries, tomatoes, guava, and lychee • Protect cells from oxidative stress, a product of infection or chronic inflammation

UMH

VITAMIN A: Sweet potatoes, carrots, red bell pepper, spinach, black-eye peas, and mango • Helps regulate our immune response VITAMIN D: Raw mushrooms, fatty fish and seafood, and sunlight • Helps protect against respiratory illnesses

VITAMIN E: Nuts, seeds, green leafy vegetables, avocado, and shrimp • Helps protect cells from oxidative stress VITAMIN B6: Green vegetables, chickpeas, and tuna or salmon • Supports more effecient reactions between different parts of our immune system

As Well As, Roll Up Your Sleeve!

Get help finding a vaccine or booster near you.

Visit https://www.vaccines.gov