Inspire Health Magazine Fall/Winter 2021

INSPIRE FALL/WINTER 2021

Empowering Natural Living A Supplement To

Six Foods to Keep You Looking Youthful INSTANT POT CHICKEN TIKKA MASALA

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contents fall/winter 2021

8 FINDING

AUTUMN SANGRIA

WITH APPLES, POMEGRANATES & FIGS

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Strength

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13 RECIPE

Instant Pot Chicken Tikka Masala

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14 Youthful SIX FOODS TO KEEP YOU LOOKING

INSPIRE HEALTH

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exercise

s t n i o J

EXERCISES THAT ARE EASIER ON YOUR When osteoarthritis jeopardizes your mobility, exercise can keep you moving.

By Juliane Morris

Ensuring that muscles and surrounding tissues are strong is essential to provide support for osteoarthritis. Without proper exercise, supporting muscles are weakened, creating more stress on joints.

For people with arthritis and related joint pain and stiffness, gentle exercise improves strength and flexibility of the muscles around joints. Gentle exercise also helps with bone strength, improves balance, weight control, and can diminish joint pain and fatigue.

These three exercises help with range of motion, strength, balance and a touch of aerobic benefit. Move gently with low impact, breathing slowly and deeply.

1.

THE SEATED SIDE STRETCH Sit tall and comfortably positioned with your legs crossed.

Tighten your core, checking that you are seated straight upright.

Relax your face, jaw and shoulders. Raise one arm overhead and

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lean to the opposite side for a side body stretch and core muscle engagement practice. Hold for a count of six seconds, breathing in and out with each two second mark. Return to center and lower arm. Repeat on other side. Repeat the sequence twice.

2.

THE UPRIGHT & OPEN Stand upright with your legs as far apart as comfortable, about one and a half wider than hip distance. Tighten your core. Raise your arms up, equally wide as your legs. Open the palms of your hands upward to the sky, turning your face slightly upward. Breath in and out slowly for a count of twelve seconds. Bring your hands together to your chest and legs together, recentering tall and upright. Repeat the sequence twice.

3.

THE TALL TREE Standing tall and with your feet planted hip width apart, tighten your core and lift one foot, placing the bottom of it onto the inner calf area of the other leg, pressing against the tall and straight leg for stability. Then raise your arms above your head, joining your fingers while still tightening your core for balance exercise and muscle engagement. Hold for a count of four seconds. Repeat on the other side. Repeat the sequence twice.

ise also Gentle exerc one helps with b ves pro strength, im control, ight balance, we inish joint and can dim atigue. pain and f

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cover story

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INSPIRE HEALTH

Fall/Winter 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, gaslightINSPIRE HEALTH

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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

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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 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.

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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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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.

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natural beauty

SIX FOODS TO KEEP YOU LOOKING

Youthful

By Donna Mavis

MANY INGREDIENTS IN MEDICINES AND BEAUTY PRODUCTS ARE SOURCED FROM PLANTS OR ANIMALS. FROM ANTI-AGING SERUMS TO SKIN-LIGHTENING LOTIONS, YOU MAY BE SURPRISED TO KNOW THAT SOME ANTIOXIDANTS AND COMPOUNDS IN YOUR FAVORITE MOISTURIZER ARE RIGHT THERE IN YOUR KITCHEN.  ALPHA HYDROXY ACID Alpha hydroxy acid is a common ingredient in chemical peels. Capable of cleansing, hydrating and firming the skin, it uses a combination of acids founds in foods to achieve these benefits.

Foods that contain alpha hydroxy acid include citrus fruits, tomato juice, milk, yogurt, apples, pineapples, papaya and almonds.  RETINOL Retinol is a widely used substance in anti-aging products. It boosts collagen, which in turn helps reduce wrinkles, fine lines, acne, discoloration and dryness. As a derivative of vitamin A, it can be found in mackerel, salmon, and tuna as well as beef and lamb liver.

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 GREEN TEA EXTRACT Green tea and its extract are filled with antioxidants that stimulate circulation and reduce inflammation. The most known benefit is the extract's ability to protect the skin against free radicals that can cause damage and accelerate aging.  VITAMIN C Vitamin C and collagen are two peas in a pod, with vitamin A encouraging the production of collagen.

Green vegetables like broccoli, spinach and cabbage are high in vitamin C and easily incorporated into your diet.  COLLAGEN Collagen, as a skincare product, improves the elasticity and resilience of skin. Bone broth, animal meats, fish, dairy and eggs all help with collagen production.

 VITAMIN E Vitamin E is incredibly beneficial for both skin and hair. A moisturizing agent, this antioxidant can soften the skin and reduce the appearance of acne scars. Foods that are rich in vitamin E include seeds, nuts, green leafy veggies and vegetable oils.

You will be amazed at how many ingredients in the products on cosmetic shelves are present in everyday foods. In addition to using commercial solutions, enrich your diet with nutrient-dense items and ask your doctor to recommend oral supplements.

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