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INSPIRE

PUBLISHED BY COMMUNITY NEWSPAPERS

JANUARY | FEBRUARY 2020

Complimentary

STRAWBERRY LOVE

5

TOP FOODS FOR HEART HEALTH

Sugar

101 HIGH FRUCTOSE CORN

SYRUP & HEART DISEASE

ULTIMATE SECOND OPINION DR. MICHAEL FORMAN, PHD. SCD., DAOM INSPIRE HEALTH

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More for Your Heart Harry Aldrich, M.D. Cardiology South Miami, Coral Gables

Orlando Almanza, M.D. Cardiology South Miami

Jaime Ghitelman, M.D. Interventional Cardiology South Miami, Doral

Joshua Harris, M.D. Cardiology South Miami

Abbe Rosenbaum, M.D. Cardiology South Miami

Yale Samole, M.D. Cardiology South Miami, Coral Gables

South Miami Location Medical Arts Building 6200 Sunset Drive, Suite#401 South Miami, FL 33143 305-666-4633

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Julio Barcena, M.D. Advanced Heart Failure Coral Gables, Doral

Javier Jimenez, M.D. Advanced Heart Failure South Miami, Coral Gables

Eric Schroeder, M.D. Interventional Cardiology South Miami

David Bejar, M.D. Cardiology Doral, Coral Gables

Dan Krauthamer, M.D. Interventional Cardiology South Miami

Matthew Snow, M.D. Cardiology South Miami

❤ Best Heart Specialists in South Florida coming together for your Cardiac Health ❤ Convenient Hours & Locations ❤ Full Range of Cardiology Services ❤ Next Day to Same Week Appointments ❤ Saturday Hours Available

Jorge Cuello, M.D. Cardiology South Miami

Romeo Majano, M.D. Interventional Cardiology South Miami

Nestor M. Demorizi, M.D. Cardiology Kendall

Jose Martel, M.D. Electrophysiology South Miami

Luis Ortiz-Munoz, M.D. Cardiology Coral Gables, Kendall

Leonard Zwerling, M.D. Raquel Bernal, ARNP Patricia Chavarria, ARNP South Miami South Miami Cardiology South Miami

South Miami Location Coral Gables Location Medical Square Building 4675 Ponce De Leon Blvd, Suite#203 7330 SW 62nd Place, Suite#310 Coral Gables, FL 33146 305-666-4633 South Miami, FL 33143 305-663-1001

January § February

Jonathan Dunn, M.D. Cardiology Coral Gables, Kendall

www.mycardiologist.com

Kendall Location 8500 SW 92nd Street Miami, FL 33156 305-666-4633

Phillip Erwin, M.D. Structural & Interventional Cardiology South Miami, Coral Gables

Gerardo A. Polanco, M.D. Cardiology Kendall

Marlen Padron, APRN

Lauren Frost, M.D. Cardiology South Miami, Coral Gables

Yasser Rodriguez, M.D. Electrophysiology Kendall, Doral

Placido Hernandez, APRN

Doral Location 7725 NW 48 Street, Suite#200 Doral, FL 33166 305-666-4633


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INSPIRE HEALTH

SOUTH MIAMI MEDICAL ARTS BUILDING | 6200 SUNSET DRIVE SUITE 504 SOUTH MIAMI, FL 33143 | 305-669-6267

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contents Januar y | Februar y  2020

22

BRING THE LOVE

30

5 SUPER FOOD Green Tea time

8 NATURAL BEAUTY Restore thinning hair with Biotin

10 EXERCISE

DR. MICHAEL FORMAN PHD. SCD., DAOM

28 EXERCISE

Sprint your way to a healthier heart

32 HEALTHY MIND

5 Ways to stop sabotaging your resolutions

36 MIGHTY KIDS

Easy cardio activating exercises

12 HEALTHY BODY

How to raise independent children

Help your joints with Vitamin D

38 DISCOVER

15 RECIPE

40 SUPER FOOD

Cheesy cheddar cauliflower rice

Meditation for your heart Listen to the beet

18 DESSERTS

Paleo strawberry shortcake

20 AUTISM

Advocating for your child

24 PETS

A pet to love-having a pet helps you to live longer

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ULTIMATE SECOND OPINION

INSPIRE HEALTH

January § February

TOP 5 FOODS FOR

HEART HEALTH

16

42 HEALTH FOOD

Sprout your way to good health

46 BEAUTY

The importance of olives

48 RECIPE

Cha Cha for latin style lentils

52 ALZHEIMER'S

Family journey leads to Easterseals

56 SENIORS

10 Tips for keeping active

60 NURSING

Preparing for a thriving career

62 RECIPE

Sweet excuse for salted caramel cappuccino

64 WOMEN

Fueling future success for females

66 HEALTH PLAN Ask The Savant for assistance


super food

Green Tea By Kristy Podruchny

Green tea has been an important part of Chinese and Japanese culture for a few thousand years and is highly coveted for its health benefits. Western medicine started investigating these benefits and is exploring green tea to see what it does to help human health.

W

ondering what makes green tea a super food? Green tea is a super food because of its high levels of antioxidants. Catechins are polyphenols (a type of antioxidant) present in green tea that are responsible for its antimicrobial and antiinflammatory properties. Caffeine also plays an important role in the health benefits found in green tea. Get ready for it—this is a mouthful. Green tea contains a catechin called epigallocatechin-3-gallate (EGCG) that has been studied for its antiinflammatory properties. A study conducted by the University of Shizuoka has shown that green tea and EGCG suppress inflammatory reactions in our bodies.

Let’s not forget the magic green tea provides for heart health. A study published in the Journal of Biological Chemistry shows that EGCG’s also help break down the plaque that can form in arteries. As you can imagine, our blood needs to circulate efficiently and plaques can lead to coronary heart disease. Combined with green tea’s LDL cholesterol and triglyceride lowering benefits, this tea has proven itself to be an ally to your heart. Though its caffeine content is minimal, be mindful about how much you consume—especially if you know you’re sensitive

Green tea and EGCG suppress inflammatory reactions in our bodies.

to caffeine. Conflicting studies have the scientific community rethinking its stance on caffeine. A 2008 study published in the Journal of Psychological Anthropology showed that caffeine and an amino acid called l-theanine, present in green tea, improve cognition and reduce anxiety.

Coffee shops have made matcha a household name. Matcha is made from ground up green tea leaves and is known for its beautiful bright green color. It’s often made into lattes because the taste is less bitter than other types of green tea. Matcha contains high levels of chlorophyll, which helps transport oxygen and has been studied for its potential anticancer effects. There are many ways to enjoy this super food. Sip a cup of hot tea, enjoy it iced, try it in ice cream and lattes. When you buy powdered tea like matcha, you can sprinkle green tea and all of its benefits into any food including salad dressings and baked goods. Tea connoisseurs know there’s a difference in taste and texture depending on how the leaves were harvested, where they were grown and how it’s ground. Take care not to over cook your green tea—water temperature and steep time makes a difference in whether or not the polyphenols are available to do their job in your body!


editor’s letter M A G A Z I N E PUBLISHED BY COMMUNITY NEWSPAPERS

Cheers NewYear! Year! Cheers toto aaNew Let’snot notdwell dwellononthe thepast, past,instead insteadlet’s let’slook looktoward towardour ourfuture futurewith with Let’s passion, understanding, and humility. January is the time for wiping the passion, understanding, and humility. January is the time for wiping the slate clean. Not only for making resolutions, but reinventing the way we live slate clean. Not only for making resolutions, but reinventing the way we live our lives. our lives. Soifif one oneofof your yourgoals goalsisistotostart startthe thenew newyear yearwith withaafocus focusononheart heart So health, you’ll want to read up on our “Easy Cardio Activating Exercises” health, you’ll want to read up on our “Easy Cardio Activating Exercises” or ortake takeininthethe“Top “Top5 5Foods FoodsforforHeart HeartHealth” Health”that thatwill willguide guideyour yourshopping habits in 2020. shopping habits in 2020. Andwhat whatbetter bettertime timetotododososothan thanduring duringAmerican AmericanHeart HeartMonth Monthinin And February. Traditionally the month for all things heart related, we hopetoto February. Traditionally the month for all things heart related, we hope inspire you to take care of your heart in the many stories here that arerelated related inspire you to take care of your heart in the many stories here that are thefield fieldofof cardio cardiovascular vascularcare. care. totothe Lestwe wenot notforget, forget,this thisisisalso alsothe thetime timeofof year yearfor forlovers, lovers,totocelebrate celebrate Lest those closest to your heart – and not just with another humdrum dinnerout. out. those closest to your heart – and not just with another humdrum dinner That’s why we encourage you to “Bring the Love” with creative activities That’s why we encourage you to “Bring the Love” with creative activities toto celebrateValentine’s Valentine’sDay. Day. celebrate Thenbebesure suretotoread readour ourcover coverstory storyononDr. Dr.Michael MichaelForeman Foreman––aareal real Then eye opener for patients who are open to the idea of pursuing the “Ultimate eye opener for patients who are open to the idea of pursuing the “Ultimate SecondOpinion.” Opinion.”When Whenititcomes comestototreating treatingchronic chronicdegenerative degenerativehealth health Second problems caused by high-blood sugar, gastro intestinal afflictions, or problems caused by high-blood sugar, gastro intestinal afflictions, or autoimmunediseases, diseases,there thereare arealternatives. alternatives. autoimmune Duringthis thistransitional transitionaltime timeofof year, year,ititisisour ourgoal goaltotoinspire inspireyou youtoto During reflectononwhat whatisisimportant, important,healthy, healthy,and andgood goodininyour yourlife life––not notjust justinin reflect 2020, but beyond. 2020, but beyond. Bewell! well! Be

publisher GRANT MILLER

executive editor MICHAEL MILLER

managing editor BILL KRESS

director of advertising AMY DONNER

marketing director KARINA HINTZ

contributing writers CHRISTOPHER PEARSON NANCY EAGLETON OSCAR MUSIBAY

account executives BARBIE PONS DIANE SCHILLER FARA SAX GEORGIA TAIT GLORIA BURNS MILLER MYERS RICHARD NEIDORF VIVIAN FARIAS

GRANT MILLER MILLER GRANT Publisher Publisher

MICHAEL MILLER MILLER MICHAEL ExecutiveEditor Editor Executive

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.

6 7 9 6 S W 6 2 N D AV E N U E S O U T H M I A M I , F L 3 314 3

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January § February inspirehealthmag.com § #inspirehealthmag

PH 305- 662- 6863 I N S P I R E H E A LT H @ C N E W S . N E T


VIVA SEGURO BE SURE por aquellos momento be there for the tosmoments que importan. that matter.

February offer:

$49 Cardiac Calcium Scoring February is American Heart Month, and Miami Cardiac & Vascular Institute is helping you take charge of your heart health with a $49 cardiac calcium scoring, a 30-minute, noninvasive CT scan that measures calcium buildup in your artery walls. Nothing is more important for you and your family than keeping your heart healthy. To schedule an appointment: Call 786-573-6000 or visit BaptistHealth.net/HeartScreening. Must schedule appointment by February 15. Visit BaptistHealth.net/HeartScreening to determine if you are a candidate.

This offer is not contingent on receiving any additional services from Baptist Health South Florida. No further services will be discounted. Neither the patient nor any other third party will be billed for this exam.

INSPIRE HEALTH

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natural beauty

Biotin

RESTORE THINNING HAIR

with

Crissie Mergogey

Thinning hair doesn’t have to be the norm for you. Hair “thinning” is actually hair loss. It’s important to know why your hair is falling out and what you can do to address the problem, but boosting your diet by adding foods with biotin, iodine, iron and selenium can help, too. Before you get overwhelmed with all of the supplements available out there, consider adding foods to your diet that will supply you with what you need to grow and keep more hair on your head instead of on your brush.

T

here are several reasons why you might be losing hair. The list includes chronic stress, over styling/coloring, thyroid issues, nutritional deficiencies, genetic alopecia and more. Taking a few natural steps to help your body and scalp can mean the difference between a full head of hair and a shower drain full of hair. Biotin is a B vitamin that is needed for healthy skin and hair. People with biotin deficiencies will lose hair and notice dry, scaly skin. Filling your plate with biotin-rich foods is the best way to supplement yourself to help

lating Stimu lp with ca your sassage a m r grow ai e h lps h reasing c n by i flow to blood cles. lli hair fo

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INSPIRE HEALTH

prevent or treat a biotin deficiency. Chicken liver tops the “foods with the most biotin” charts—though any liver will supply abundant biotin.Vegan or vegetarian? Not to worry.You can also find biotin in avocados and egg yolks. Luckily, biotin is stable, meaning you can cook away without the fear of losing any biotin in the process. Biotin supplements are widely available as well, but why not add some biotin to your plate? If your thyroid needs a little help, look to selenium and iodine—these two are friends to the thyroid gland and are essential to its functions. Foods rich in

selenium include biotin-rich liver and eggs as well as brazil nuts, sardines, shrimp and tuna. We’re diving right back into the sea for iodine. Seaweed supplies the highest levels of iodine we can consume, right next to cod and some yogurts. Many foods are enriched with iodine, too.

Iron deficiency can lead to hair thinning. Iron supplements can be tough on your digestive system and it’s easy to incorporate iron-rich foods into your diet.

Legumes, dark leafy greens, and spirulina will carry iron safely through your GI tract. Make a salad, throw plenty of colorful veggies in it and top it off with some shrimp or black beans. A healthy diet for thicker hair. After you’ve had your fill of healthy meals, try having a mini spa day at home with a luxurious scalp massage. Stimulating your scalp with a massage helps hair grow by increasing blood flow to hair follicles. Use this time to get creative and relax. Light some candles, use fragrant oils for your massage and sip a cup of chamomile tea. Stress management and relaxation exercises will help your hair grow by allowing your “rest and digest” response do some regenerative work. Make self-care a priority and you’ll likely notice less hairs abandoning your head.


MAY THIS NEW YEAR

BE FILLED WITH HEALTH AND HAPPINESS. BILLINGUAL STAFF

INTERNAL MEDICINE, NEPHROLOGY, AND HYPERTENSION

MARIO ALMEIDA, MD AND ASSOCIATES

NOW ACCEPTING:

CALL TO MAKE YOUR APPOINTMENT TODAY (305) 669-3360INSPIRE HEALTH 7000 SW 62ND AVE. STE 605 SOUTH MIAMI, FL 33143

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January ยง February


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healthy body

HELP YOUR JOINTS WITH By Ann Jarema WHEN NATURAL LIGHT COMES INTO CONTACT WITH OUR SKIN, IT KICK STARTS THE BODY’S NATURAL PRODUCTION OF VITAMIN D. AND WHY DOES THAT MATTER?

V

itamin D is an essential ingredient to our health. It protects us from inflammation, lowers our blood pressure, helps keep our muscles strong, improves the function of our brain, and could protect against cancer. If you’re not getting enough vitamin D, you are not alone. Over half of the world’s population does not get enough sun. As a result of this, many of us are actually deficient in the vitamin. The best way to increase your vitamin D, if exposure to the sun isn’t an option, is through a few particular foods. Salmon, herring and sardines, cod

liver oil, tuna, oysters, shrimp, egg yolks, and mushrooms all contain healthy amounts of vitamin D. Of these options, the oily fish, fish liver oil, and egg yolks are your best option as they contain vitamin D3 which is more powerful than vitamin D2 (which you find in other sources including fortified food items such as milk and orange juice). If you aren’t a fish, egg, or mushroom lover, then you may need to seek other ways to increase your vitamin D intake. According to the US Institute of Medicine, your daily intake of vitamin D should be approximately 400 – 800 international units (IU),

oil, and Oily fish, fish liver r best option as they egg yolks are you D3 which is more contain Vitamin min D2 powerful than Vita

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January § February

which is equal to 10 – 20 micrograms. If you have little exposure to the sun or are already experiencing a vitamin D deficiency, you will likely need even more. The most beneficial way for you to get your daily dose of vitamin D is by spending time in the sun. Adequate sun exposure is challenging for many people to achieve. Work, academic obligations, geographical constraints, and more can hinder the best of intentions. Even with regular exposure to the sun, it is not uncommon to find that it is still not enough. Increasing concerns about skin

cancer from sun damage presents a higher risk for some and may prevent typical sun exposure. If you believe you are not getting enough vitamin D, a supplement may be in order. A great place to start is by having a conversation with your physician about your specific risk factors. Your doctor can help you to put together a specific and personalized plan that will ensure that your vitamin levels get to a healthy level in the easiest way possible. When you correct your vitamin D levels, you will likely notice a very positive change in your mood and bodily function. So why wait? Making some dietary and activity level changes now will help you reap the most long-term benefits.


“When Dad moved to The Palace, our family time came back to life.” Everybody loves to visit Dad since he moved to The Palace, because there’s so much to do together. It’s the best place to celebrate birthdays and holidays, and nobody has to cook or clean up. For the kids, there are Disney parties and live stage shows. We even go as a family to watch movies and football games in The Palace Theater. And Sunday dinner at our family table at The Palace is something we all now look forward to. Even little things like cooking classes we do with Dad, or watching him play his harmonica in a talent show, are times we could never share back in his previous apartment. And whether it’s catching a beer with him after work at The Palace’s Happy Hour, or watching him treat the kids to ice cream, we’re grateful for all the times we now can share.

One Andalusia Avenue, Coral Gables

305.445.7444 • www.PalaceCoralGables.com

Luxury Living for Seniors INSPIRE HEALTH

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Were passionate

about our senior citizens and we strive to improve their quality of life.

Mis Abuelos Adult Daycare preserves and enriches the quality of life for aging and dependent adults through innovative programs that value the dignity and worth of every person. We provide respite, support and education, enabling families to continue to be engaged on their careers and commitments. Activities/Services • Daily exercise • Dance class • Table games • Arts & Crafts • Field trips • Holiday/ Birthday celebrations • Education & Therapeutic activities

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• Live entertainment/ Music • Breakfast/ lunch & snack • Transportation • Daily health monitoring • Medical appointment • Medication Management • Certified Nurse Assistant

Mis Abuelos Adult Daycare 8290 Bird Rd. Suite 101-102 Miami, Florida 33155

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786-360-5588 | 786-286-6860 info@misabuelosadultdaycare.com misabuelosadultdaycare.com


By Amber Marie Arevalos INGREDIENTS  4 cups riced cauliflower  1 tablespoon butter  1 /2 teaspoon seasoned salt  3 tablespoons cream cheese  2 cup shredded cheddar cheese  salt and pepper to taste  6 pieces of bacon  2 tablespoons green onions

CHEESY CHEDDAR

C

e c i R r e w Cauliflo

auliflower is a keto dieter's go-to “carb.” Since cauliflower is very low in carbohydrates and very versatile, it is a great for replacing rice, pasta and potatoes. 1/2 cup of cauliflower has only 1.5 grams of carbohydrates. With 1 full cup you can get 3 grams of fiber, 77 percent of your vitamin C, 20 percent of vitamin K, 11 percent vitamin B6 and 14 percent folate.

DIRECTIONS  In a large pan, melt butter and stir in riced cauliflower on medium heat. Add salt and pepper. Continue to cook the cauliflower for 7-8 minutes until the cauliflower is of rice texture.  Turn down heat to medium low and stir in cream cheese and cheddar cheese until melted.  Add green onions and bacon. Serve immediately!

We all know that bacon has been around for centuries! It’s one food that so many people love. There are recipes for chocolate covered bacon, candied bacon and even fruit wrapped in bacon. I would say that out of all foods bacon is a favorite! This recipe gives bacon the chance to really put some flavor into cauliflower. Bacon alone has some nutritional value, by providing 12 grams of protein. Although high in sodium and fat, on a keto

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At Caliber Home Loans, Inc., we recognize the contributions physicians make to their community. That’s why we’re pleased to offer flexible financing to Doctors/Physicians, Dentists, Optometrists or Oral Surgeons who have recently completed their residency or will be completing their residency in less than six months.* Features include ■ Deferred student loan debt for a minimum of 12 months after the closing date ■ Future earning potential will be factored into your application so you may qualify for additional funding Qualifying medical designations Medical Resident (Educational License) ■ Doctor of Optometry (OD) ■ Doctor of Medicine (MD) ■

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eat fresh

Top 5 Foods For Heart Health By Kristy Podruchny

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O

ur hearts are amazing organs.They pump right around 2,000 gallons of blood through your body in a day. Supporting your heart can be as simple as eating the right foods and moving your body daily. We’ve ranked the top five foods for heart health to help guide your next shopping trip. Omega 3 fatty acids have been studied extensively for their heart health benefits. A review published in the Indian Journal of Endocrinology and Metabolism mentions that omega 3 fatty acids have proven useful in lowering triglycerides, blood pressure, regulating arrhythmias and preventing plaque in the arteries. Fish are gems for heart health.Their high levels of omega 3 fatty acids place them at the top of our list. Salmon, tuna, albacore, sardines, mackerel and herring are the fish with the highest levels of omega 3 fatty acids They also mention that you should aim for 500mg of omega 3 fatty5:08 acidsPM PeggyGaines.qxp_Layout 1 12/15/19

per day, or two servings of cold-water fish per week. If you’re a vegetarian or don’t like fish, don’t worry—we have just the seed for you and your heart. Hemp seeds contain an ideal ratio of omega 3 and 6 fatty acids while being rich in essential fatty acids overall.They add a lovely crunch to salads and are easy to toss into your morning shake.You don’t need much more than a teaspoon to a tablespoon daily to protect your heart. Incorporate hemp seeds into your diet slowly to avoid digestive distress. A handful of nuts, especially walnuts, should be your go-to snack for heart health. Overall, nuts have consistently proven how valuable they are to our hearts. A 2010 review published in the journal Nutrients reports that nuts decrease your chances of coronary heart disease, sudden cardiac death and high blood pressure while lowering blood cholesterol. Walnuts contain levels of alpha lineic acid (ALA) that surpass all edible plants and are a great option to consider on your next shopping trip. Get 1 ounce of nuts in your diet1 a day to boost heart health. Page

Leafy greens make it to many of our lists, but spinach stands out because it’s a food high in nitrate. Nitrates in foods like spinach decrease arterial stiffness and help regulate blood pressure levels in a randomized, controlled trial published in Clinical Nutrition Research. One cup of spinach per day is a helpful, heart healthy serving. Spinach can be gently sautéed, made into a wholesome salad and is easy to add to smoothies. Lastly, let’s address that sweet tooth. Lovers of dark chocolate rejoice! A 2017 meta-analysis published in the journal Nutrients observed that one to six servings (1 serving is between 1 and 2 ounces) of dark chocolate a week has the potential to reduce your risk of coronary heart disease, stroke and diabetes. The antioxidant flavanols present in dark chocolate reduce inflammation and blood pressure. If you are looking for a post-meal healthy sweet snack, look to dark chocolate with at least 72 percent cocoa as your tasty heart health ally.

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recipe

PALEO STRAWBERRY SHORTCAKE

By Amber Marie Arevalo

L

ove is in the air! With so many love-inspired dishes out there, incorporating strawberries is a must. Since one of my little ones has a gluten intolerance, I had to start building my recipe box back up with things he could enjoy. These strawberry shortcakes are not only delicious, but healthy as well! Nothing says "I Love You" like a dessert that cares about your families sweet tooth and health! Coconut flour's popularity has been growing exponentially. At first, people were unsure how to use it or where to find it, but it has grown to be a staple in many households. Strawberries are full of Vitamin C, folate, potassium, manganese and packed with antioxidants. Although, some strawberries may be really sweet, they do not spike blood sugar levels making them a safe choice for diabetics. What better way to celebrate Valentine’s Day, then with topping off your dessert with these heart healthy berries! NUTRITION

Calories 215. Fat 15g. Protein 6g. Carbs 14g. Sugar 11g

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INGREDIENTS Shortcake: • 1 /3 cup coconut flour • 1 /3 cup coconut oil, melted • 4 eggs • 3 tbsp honey • 1 tsp pure vanilla extract • 1 /2 tsp baking powder •d  ash of salt Coconut Milk Whipped Cream: • 1 can full-fat, unsweetened coconut milk, refrigerated • 1 tsp pure vanilla extract • 1 -2 tsp honey Topping • 1 cup strawberries, frozen or fresh DIRECTIONS  Preheat oven to 350 degrees. Grease 6 muffin tins with coconut oil. In a large bowl, beat together coconut oil, eggs, vanilla and honey.  Add the dry ingredients and beat until combined completely and with no lumps.  Pour the batter into the 6 muffin tins. The shortcakes will rise a little so leave a little room.  Bake for 25-30 minutes, until golden brown and when a toothpick

is inserted it comes out clean. Let the shortcakes cool for about 5 minutes, then carefully remove from the muffin tins and let them cool completely.  Take the coconut milk and skim off the solid part into a mixing bowl. Do not use the liquid. Beat the solid milk until peaks begin to form, then add vanilla and honey and beat for a few more minutes.  If using frozen strawberries, leave out to defrost!  Once the shortcakes are cooled, cut in half.  Top with a bit of whipped cream and strawberries and top with the other half of the shortcake. Top with more whipped cream and strawberries, and enjoy!


HAPPY NEW YEAR May This New Year Bring You Lots of Joy and Happiness.

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SO YOU HAVE A DIAGNOSIS?

NOW WHAT? WHAT NOT TO FEAR… By Mary Palacio-Pike Maybe you suspected your child was not acting like the other children a long time ago or perhaps the grandparents and even the nanny noticed but didn’t know how to tell you. If your child is of school age, then maybe you were called to a parent-teacher conference where they suggested that your child needed to be evaluated by a ‘professional’ because he /she was exhibiting behaviors that didn’t not match the other ‘typical’ children, and “they don’t know what to do although they are willing to help in any way they can.” And there you are, feeling numb and lost while pretending that ‘you get it’ or just simply denying what you just heard! The first stage many of us parents experience is the hope that our fears and doubts are unfounded. That our child is going through a stage.That he or she is unique and “that this will be over soon and please do not talk to me about statistics.” But deep inside we know that time is running and that our baby doesn’t seem to catch up to what we all refer as the ‘norm.’ It’s time to wake up from the nightmare of not knowing. Being in limbo and pretending things will get better as your child grows is one of the biggest mistakes we make as parents. I understand that the pain is real but once you begin to move in the right direction, acquiring knowledge and understanding about your own child’s needs an unthinkable window of new hope to what’s possible will begin to open to your child, your family and even to your community.

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“ I realize now that if I had been ashamed of my daughter’s diagnosis or shy about speaking out about it, I would have really limited the help she received. Within months she was evaluated and began therapies that have brought her very far in her journey. There are a lot of people out there pushing for their children who are more than happy to help others with similar issues," says Olga SuarezVieira. Where to begin? Unfreeze and jump into action. Rule out medical first. Research neurologists in your area and look into their reviews. Use social media to ask for recommendations. If you feel uneasy about posting, ask a friend to do this for you. You will be surprised how many responses you will get and how much people care and are willing to help you find solutions. Make connections. Talk to people and make a list of recommendations. Check your insurance coverage once you have pre-selected a few that you feel comfortable with and make the appointments. Don’t be surprised when you hear that the next available appointment is months away. If you have pre-selected more than one provider, then call the next one. Once you secure the date (s), ask to be put in a waiting list. If they don’t have one, call once a week to check on availability. Someone always cancels and if so, you will be top of mind. Have in mind that a licensed psychologist (PHD) will also be able to provide you with a diagnosis.

While you wait, you can do the following: Ask your child’s pediatrician for a prescription to do a speech and language, occupational and/or behavior evaluations. Most insurance companies do cover these formal assessments and you will be able to have much more understanding of some of the underlying causes of your child’s behaviors. Once a treatment plan is recommended you will need a formal diagnosis by the neurologist or the child’s psychologist to begin treatment under insurance coverage. Receiving a diagnosis will set you free to speak, act and advocate for your child and for others like him. You will move mountains and change communities. Your child is blessed to have you. Crystal Academy Coral Gables Center and School for Children with Autism and Related Neurological Delays is located at 107 Antilla Avenue, Coral Gables, FL 33134. For information, call 305-567-5881 or visit www.crystalacademycg.com


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INSPIRE HEALTH

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cover story

THE ULTIMATE SECOND OPINION FOR CHRONIC HEALTH PROBLEMS PIONEER IN FUNCTIONAL MEDICINE DR. FORMAN, PHD. SCD., DAOM By Bill Kress

Sufferers of an ever-growing range of chronic degenerative health problems are finding themselves in a state of shock to learn firsthand just how limited current treatments are. This is because the majority of recent medical treatment development has been focused on very expensive acute and emergency procedures and interventions – and not on the everyday problems most people face, such as high blood sugar, high blood pressure, chronic asthma, migraine headaches, and gastro-intestinal disorders. As a result, patients are put in the unfortunate position of having less than an optimal response to ongoing treatment modalities. Totally frustrated, more and more people are starting to question traditional standards of care that poorly manage symptoms and fail to eradicate the problem. Seeking a second opinion is always a good idea, but is rarely done these days. Instead, too many people are going from crisis to crisis, from specialist to specialist, and ultimately just going in circles. But now there is hope. Dr. Michael Forman, PhD. ScD., DAOM, is emerging as “the ultimate second opinion” – because he is providing a truly integrative and effective approach to chronic health problems.

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A pioneer in the field of functional medicine and health restoration, Dr. Forman is known for offering a more comprehensive pathway to resolution. What’s more, his patients are seeing results in the form of relief that may not have been occurring from their current treatment courses. We sat down with Dr. Forman at his practice on the campus of Baptist Hospital, to discover what is driving his passion and reputation for achieving exceptional results with his patients. IH: So, Dr. Forman, do you often find yourself in the position of being a “second-opinion” doctor? Dr. Forman: I certainly do, and I welcome that. Often times people need to experience the inadequacy of what’s being offered before they can be open to the truth. In fact, I’m not just “a” second opinion, I’m “the ultimate” second opinion because I am not bound by an allegiance to a certain medicine or therapeutic approach. I have no affiliation with big pharma, insurance companies and medical device manufacturers. IH: Well then, who is your “typical” patient? Dr. Forman: People come to see me that have been suffering from pain, chronic symptoms, illness, and disease for a while. Conditions like high blood sugar, elevated blood pressure, chronic asthma, low thyroid function,

insomnia, IBS, and migraines. The people I want to talk with know it’s not going so well – for themselves, a loved one, or a friend they care deeply about. Some are not responding well to medications, some want to reduce or eliminate the medications they are taking – if possible – and others are simply afraid to participate in pharmaceutical intervention.  And it’s a significant amount of people.    IH. Are you suggesting there are other options we’re not being told about? Dr. Forman: Yes, many. It’s the result of the way the pharmaceutical interests have so deeply influenced the standard medical community. It has gotten to a point that only those modalities that contribute to their financial interests are being promoted. There is another type of medicine that has been rapidly and steadily developing called “functional medicine.” It is a medical model focused on both treating sickness and restoring normal health to the extent possible. Currently, medicine is only focused on treating sickness.    IH. By its name alone, “functional medicine” sounds pretty sensible, right? Dr. Forman: Yes, it is absolutely sensible because most chronic health problems are functional by nature.


Unfortunately for the public, the orthodox medical community is very slow in embracing this reality, and it’s disturbing. The main problem is that most doctors don’t have the training yet and need to catch up.   IH: Where do chronic degenerative health problems come from? Dr. Forman: They mainly come from organ function that has declined over time as a result of nutritional deficiencies and environmental toxins. And, once a generation or two has experienced the condition, a predilection for getting the disease can be passed on to following generations. We call this phenomenon “Epigenetics.”   IH: So what’s your beef with the standard approach to medical care for chronic diseases? Dr. Forman: Only that half of the treatment equation has been left out! It makes little sense to use an emergency intervention approach without a strategy to correct the underlying cause. What is needed is a comprehensive approach that addresses all aspects of the patient’s problem; and that requires more critical thinking on the part of the doctor. For example, if a patient is interested in reversing the diabetic disease process by restoring blood sugar back to safe levels, they should be able to get guidance and an appropriate strategy from their doctor. Too often doctors are blindly suggesting the condition can never be reversed and that there is nothing the patient can do about it.    IH: Are people starting to get it? That is, understand what functional medicine is?  Dr. Forman: Little by little, as the public is becoming informed, mostly thanks to the Internet. We live in a period of rapid change and the medical community will soon have to come to terms with this fact. The reality is family medicine practitioners should all be experts in functional medicine, every single one of them. 

Total Health Restoration is located at 8740 Kendall Dr., Suite 210, Miami, FL. For more information and to schedule a consultation, send an e-mail to michaelformandom@ gmail.com, or visit michaelformandom.com. 

  IH: Isn’t all of this being taught in medical schools?  Dr. Forman: Not yet. And this is the main problem. Most medical school study is very basic medical diagnosis and treatment that are more than 10 years old. In fact, the name of the courses given in medical school is “Basic Sciences.” What’s worse is that these schools are giving students the impression that what they are teaching is all that is known – nothing could be further from the truth. For some time now, the U.S. has claimed to have a great medical system; but this system is actually statistically failing. We need to admit to the public who we are: a highly technical, high-money medical system that is focused on incredibly difficult and expensive issues like emergency care, acute diseases, and cancers. Not the everyday, chronic health problems most people – as many as 70 percent – are dealing with.    IH: So to make it clear, you are not against medicine? Dr. Forman: Of course not. If someone thinks that by coming to my practice, they are going to be directed to stop taking their medications, they are wrong. What we do is put them on a course where ultimately they won’t need those medications – or at least far less of them. Frankly, that should be the number one goal of every doctor in the world, to get you off medications. To make you not need them.

IH: If you had one message to share with people, what would it be? Dr. Forman: I want people with these chronic conditions to know they are being duped. The reason my practice is successful is because so many patients are simply not getting the proper care by their traditional doctors. They are not going to bad doctors, it’s just that the standard of care is set up for failure in treating these specific conditions. I’m not talking about heart diseases or pancreatic cancers. I’m not talking about leukemia or hepatitis. I am talking about people suffering with high blood sugar and diabetes, high blood pressure, chronic asthma, IBS, and things that are degenerative in their process – and get worse over time with or without medical intervention. That’s why they need a trusted second opinion. INSPIRE HEALTH

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pets

e v o L o t t e P A HAVING A PET HELPS YOU LIVE LONGER

O

ver 60 percent of households in the United States have a pet, and this is with good reason. Pets provide families with countless hours of cuddles and laughter. Owning a dog or a cat, whether that pet is a rescue or straight from a reputable breeder, pets bring lots of happiness into our lives. Aside from the cuteness and the cuddles, pets can bring a wide variety of health benefits. Most notably, pets help to improve self-esteem in their owners. As pet ownership requires more physical activity, especially with a dog, it means that there is a need for regular exercise. That daily walk with Fido can help both human and dog in countless ways. Not only can you make cardiovascular improvements to your body, but the sheer act of getting outdoors draws out the endorphins, which make you feel happier. And, when you feel happy, your self-esteem inevitably rises too.

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By Ann Jarema

Pets can also help to reduce feelings of loneliness. Cats and dogs help to fill a void that those who live alone often experience. That unconditional love can help pet owners to live a more meaningful existence. And though pets can’t necessarily keep up with a two-way verbal dialogue, they are significantly intuitive and can sense when their owners want to play, or when they are feeling down and need some extra love. Though it takes work to own and care for a pet, pet ownership can help reduce feelings of stress. In fact, countless organizations all over the world that promote the use of pets for those that are experiencing grief. Dogs are often brought to hospitals, retirement communities, and even funerals so that people can pet them as a way to help themselves feel calmer. The simple act of petting a dog can create a sense of calm and peace and can make it easier to get through difficult times.

Dogs can se when their o nse wn are feeling d ers and need ex own tra love Of course, the majority of people like pets. So, one of the biggest benefits of a pet is that they help us to become more social. When out with your dog for a walk, it isn’t all that uncommon to get into a conversation with a passerby. Perhaps the conversation will start by focusing on the dog, but over time, who knows where that conversation might go? Dogs can help us to make new friends! A pet in your life can create benefits in a myriad of ways. From both physical and mental health benefits, our pets love us unconditionally and can support us through the highs and lows of life. And all they ask of us is to be loved in return.


FUNCTIONAL, INTEGRATIVE CARDIOLOGY 21st century, personalized Cardiology. Treating the mind, body, and soul as well as the heart.

Heart disease is not just disease of the heart. It’s a result of years of abuse to your body, mind and spirit. It’s what you eat, what you think, and how you cope with your world. It’s all INTERCONNECTED. Can’t treat one without addressing the others. There is ONLY ONE Cardiologist in S. Florida Fellowship trained in Integrative Medicine (Univ of Arizona), as well as Functional Medicine (IFM) and Board Certified in both. He’s not at Baptist. He’s not at Jackson. He’s not at Mt Sinai. He’s not at Cleveland Clinic. He’s in private practice to answer only to you.

95% quality ranking & premium care designation, United Healthcare. Aetna Premier Care Network 97% quality ranking South Florida ACO NCQA Quality Recognition for Diabetes and Heart/Stroke Care: 2007-2010, 2010-2013, 2013-2016, 2016-2019, 2019-2022 Asst Clinical Prof of Medicine, voluntary faculty FIU. Adjunct Prof of Medicine Des Moines College of Osteopathic Medicine. Combining the latest and most current cardiology guidelines with a focus on prevention by treating the mind, body and soul.

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INSPIRE HEALTH

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Sprint exercise

YOUR WAY TO A HEALTHIER HEART By Courtney Farnet

WHAT IF YOU COULD BURN HUNDREDS OF CALORIES IN JUST 30 MINUTES? SPRINTING REQUIRES LITTLE TIME, LOTS OF ENERGY AND BURNS MORE CALORIES THAN MOST OTHER FORMS OF EXERCISE OVER THE SAME DURATION.

S

printing comes in all forms. For instance, the LES MILLS SPRINT™ is 30 minutes of high-intensity, low-impact training on an indoor bike. Repeated intervals of sprints, power and strength drive intensity. Participants spend 20 of the 30 minutes of class training at or above 85 percent of their maximum heart rate. The remaining time is spent

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January §§ February February January

recovering. Such interval training burns nine percent more fat and is 17 percent more effective than a steady-state cardiovascular workout, like running or long-distance cycling. LES MILLS SPRINT™ is short, but it leaves participants burning calories for up to nine hours post-workout due to excess post-exercise oxygen consumption (EPOC). EPOC refers to the elevation in metabolism and increased use of oxygen to return the body to a resting state after intense exercise.The higher the intensity, the higher the after burn. Researchers at Pennsylvania State University conducted a study on high intensity interval cycling

and its effect on physical fitness and cardiovascular health. Thirty-six trained adults participated. One group of participants replaced a 60-minute cardio workout with two 30-minute high intensity cycling classes, like the LES MILLS SPRINT™, for six weeks. The others continued their normal training routine. The results indicated that two 30-minute high-intensity interval cycling classes per week increase aerobic fitness (VO2 max) by up to 10 percent and reduce LDL blood pressure, total cholesterol and triglycerides. Additionally, body fat mass decreases and lean body mass and leg strength increase. Show your heart some love and incorporate high intensity interval cycling into your weekly routine.


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discover Want something unique that will be sure to win some brownie points this Valentine’s Day? Consider these 14 unique suggestions.

1

BRING THE LOVE CREATIVE ACTIVITIES TO CELEBRATE VALENTINE'S DAY By Ann Jarema VALENTINE’S DAY WILL BE HERE BEFORE WE KNOW IT. DON’T WAIT UNTIL THE LAST MINUTE. THOSE WHO TAKE THE TIME TO PREPARE NOW WILL BE FAR MORE LIKELY TO PLEASE THEIR LOVED ONES. WITH SO MANY THINGS TO DO AND PLACES TO SEE, THERE ARE SO MANY OPTIONS OTHER THAN THE TYPICAL HUM-DRUM DINNER OUT.

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Take a dance lesson –What better to do on Valentine’s Day than to twirl around your loved one and have them end up in your arms?

2

Go to a winery and take a wine lesson –A little wine is sure to warm you up and bring a blush to your cheeks.

3

Attend a poetry reading–No poetry readings in your area? Then head to your local library and look up some poems from a romantic poet like Wordsworth, Keats, or Blake. Then, end the night by writing your own love poem together while enjoying a glass of rosé.

4

Paint a picture together–We’re not talking about those classes where everyone paints the same thing (though those are cool too). Why

not get your own canvas and paints, lay out some plastic sheeting, and get crazy together?

5

Go on a winter hike–If you are in the north, bundle up in your favorite parka, boots, and hats and hit the trail. If in the south, look for a unique trail that you have never visited before.

6

Get a couple’s massage, spa service or pedicure–Nothing like relaxing while tantalizing the senses!

7

Start your day early by enjoying the sunrise–Who says a Valentine’s Day activity needs to wait until the evening? Why not start your day with a trip to the best place in town to watch the sunrise? Then, why not partake in a hike together followed by a breakfast at a local bakery?


8

Take a cooking class –Love to cook? Or not good at cooking? Sign up for a cooking class hosted by a professional chef.

9

Cook a meal together –Not into the cooking class idea but you’re both self-proclaimed foodies? Why not find a new recipe, head to the local grocery store to pick up fresh groceries, and then head home to cook the meal together? Be sure to enjoy it by candlelight when done!

10

Visit a psychic for a tarot card reading– Try something completely new. It doesn't matter if you are into astrology or mysticism. If anything, the experience will make for a great conversation starter.

11

Spend the evening in a historic hotel– We’re not talking about the

Hilton or Marriott located downtown. Do some homework and look for a hotel with a story to tell. There are hundreds of unique hotels located across the country that have some amazing history–find one, book the room and enjoy your night.

12

Go skydiving or ziplining–Nothing will take your breath away quite like the exhilaration of a zipline tour across the tree-tops or jumping out of an airplane.

13

Create a scavenger hunt–Feeling like something unique, adventurous and sexy? Plan a scavenger hunt for your partner that has you making some pretty fun stops around town (you can even make it a day-long activity and build in some of the before

mentioned suggestions). End the day with something sexy and romantic, or coordinate your activities to prepare for a long, romantic, intimate evening.

14

Renew your vows (or relationship)– Why not jet-set across the country to Vegas and renew your vows? Look for the craziest opportunity possible so that you can enjoy the actual renewal, but also get some great giggles out of the experience. Or, set

Why not start to your day with a trip to the best place in town watch the sunrise? up a twinkle light romantic evening for a private vow renewal in your backyard. Write your own vows to each other and renew that kindred spirit.

INSPIRE HEALTH

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healthy mind

5 WAYS YO U MAY BE SABO TAG ING YO UR RES O LUTIO NS By Dr. Bradley Nelson

N

o matter our goals, sometimes we end up making choices or acting in a way that undermines what we really want, even with the best of conscious intentions, we often allow this self-sabotage to creep in and prevent us from reaching our goals. Here are 5 ways people sabotage their goals and what to do about it:

1

FOCUSING ON FAILURE What to do: The people who succeed may actually have more failures in their lives because it’s those failures that lead to the skill and wisdom to succeed the next time. Rather than feeling defeated when you fail, look for the lessons and the things you’ve done right that you can build upon.

2

NOT CELEBRATING SMALL VICTORIES What to do: When you’re working on a goal, it usually helps to break it down into smaller milestones. The same concept can be applied to the celebration of those milestones. Don’t wait to pat yourself on the back until you’ve reached your goal. Celebrate the minor victories you achieve along the way.

3

PROCRASTINATING What to do: Procrastination may result from feelings or Trapped Emotions of fear, dread, or insecurity. Resolving the emotions that may cause you to put things off can make a world of difference in your success.

4

FAKING IT What to do: Ever found yourself putting on a fake smile when you really feel sad, angry, or resentful?

Releasing these negative Ever found yourself emotions may be as ile quick and easy as using putting on a fake sm The Emotion Code™ to you really feel sad, n he w rid yourself of that enerangry, or resentful? gy. It has helped thousands of people release Summary: negativity and experience • Learn from your failures. the joy and motivation • Celebrate small victories. that keeps them moving • Resolve feelings that toward the things they cause procrastination. really want. • Rid yourself of negative energy. IMPOSTER SYN• Note your accomplishDROME (feeling you ments. are not worthy of success,

5

happiness, love, etc.) What to do: Take stock of your accomplishments – write them down. And don’t just focus on the big things. After all, the small stuff is what adds up to make you the person you are. Hold on to your list. Add to it at every opportunity. Use it to fuel positive affirmations about who you really are and what you’re capable of.

If you can do these five things, chances are you’ll be better equipped to stop sabotaging yourself and start achieving your goals. 32

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About Dr. Brad: Veteran holistic physician Dr. Bradley Nelson (D.C., ret) is one of the world’s foremost experts on natural methods of achieving wellness. He has trained thousands of certified practitioners worldwide to help people overcome physical and emotional discomfort by releasing their emotional baggage. His best-selling book "The Emotion Code" provides step-by-step instructions for working with the body's energy healing power. A newly revised and expanded edition of "The Emotion Code" is now available (May 2019, St. Martin's Press). For more information and a free Emotion Code Starter Kit, visit www. emotioncodegift.com.


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healthy mind

WHAT’S GOOD FOR THE HEART IS GOOD FOR

The Brain By Anja Springthorpe

W

ith an ever-growing older population, the prevalence of dementia and Alzheimer’s disease is rising. These conditions have a profound impact on quality of life and experts are eager to identify how to prevent onset of cognitive decline. The brain is fundamentally difficult to study and much of its functions remain a mystery. However, data indicates that dietary and lifestyle factors that prevent heart disease also reduce the risk of diseases of the brain. The brain is a powerful organ that requires sufficient oxygen and nutrients. At any given moment, our brain holds around 20 percent of our total blood volume which verifies the need for a strong heart and healthy blood vessels.  EAT SMART It is well documented that consuming vegetables, whole grains, lean protein and unsaturated fats such as olive oil protects heart health. Avoiding sugar and saturated fat while eating less processed foods further reduces our risk of disease. In a nutshell, this eating pattern is comparable with the traditional Mediterranean diet, which focuses on healthy ingredients and preparation rather than reducing portions or counting calories. Studies confirm that the adherence to this diet also reduces the risk of cognitive decline. Go to Mediterranean Diet for Heart Health at www.mayoclinic.org.  EXERCISE To keep blood vessels strong and healthy, exercise is a must. Aerobic exercise raises the heart rate, keeping heart muscles strong and powerful. Exercise also triggers

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January § February inspirehealthmag.com § #inspirehealthmag

the release of anti-inflammatory substances that protect the brain from damage.  AVOID STRESS Stress has long been recognized as a major culprit for heart disease. Research found that stress also has profound impacts on brain health. Stress triggers a cascade of hormonal activity in the brain. Long-term exposure to these stress hormones is associated with mental decline and increased risk of disease.


INSPIRE HEALTH

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mighty kids

t n e d n e p e Ind HOW TO RAISE

CHILDREN

By Elizabeth H. Madrie

–

M

odern parents get labeled freerange, helicopter, lawnmower. But all parents have one goal in common: raising resilient, confident adults. To get there, we must first raise capable, independent children. Children can only become problem-solvers if parents let them solve problems. Parents’ fear and lack of trust harm children’s independence. Alice Brown, early childhood education professor from Queensland, Australia, claimed that parents are too fearful and

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INSPIRE HEALTH

don’t trust their communities or their children. Their fear drives them to be overprotective and restrict their children’s independence. However, statistics show that children are safer than ever. According to the Washington Post, reports of missing children are down 40 percent from 1997. Since 1993, the number of children hit by cars has fallen by more than two thirds. It is actually a very safe time to be a child. Researchers in Finland have studied children’s independence from the 1990s to the 2000s, and

January § February

of independence that results in capable children, but there are also other ways to build independence in children. Building independence can begin at a young age. Two- to 5-year-olds should be able to play independently some of the time. Instead of constantly engaging them in interactive play, set up their toys and then do your own thing nearby. Elementary-age children can prepare their own lunches. Start by letting them put sliced apples in lunchbox containers, and as they get older, let them move up to more complicated tasks like making sandwiches. Even everyday activities like shopping for groceries can be an exercise in independence. Let your 7-year-old walk over a few aisles in the store to pick out a loaf of bread and bring it back to the cart. Middle schoolers can start to have even more independence. They can stay home alone for short periods of time. Arm them with emergency contact numbers, and they will savor the responsibility and learn from VE A R C it. High schoolers, aged 15 N E CHILDR E. C N E D to 18, can handle even more N E INDEP ence d en ep responsibility. Let them earn d in Building as y rl ea s your trust and reward them a can begin . d ol with more independence rs ea 2y as they follow curfew and driving rules. concluded that indepenChildren crave indedence is declining. This is pendence. You see it when a problem, because giving a preschooler insists on children independence in buttoning their own coat or their mobility and other pouring their own cup of activities “helps them build milk. Even these moments competencies needed in can be learning experiences other spheres of life.” Social in independence, problem scientists often equate free solving and trust. Before you mobility—walking to school know it, they’ll be a trustby themselves, playing outside worthy young adult—indeunsupervised—with the kind pendent, resilient and capable.


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37


discover

MEDITATION:

LOVE

for the of YOUR HEART By Meg Pearson

THE HEALTH OF YOUR HEART IS SOMETHING TO THINK ABOUT. PERHAPS EVEN SOMETHING TO MEDITATE ON?

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hen it comes to heart health, most of us know the basics; exercise is important, smoking is terrible, and eating a well balanced diet that includes lots of plant and not a lot of saturated fat, is key. One area that many of us tend to dismiss however, is how our stress levels can impact our ticker, too.

Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” 38

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First, get comfortable. Find a comfortable seated position either in a chair or cross-legged on the floor, making sure that your body is fully supported. Keep your posture strong, but your body relaxed. Notice your heart beating in your chest. Close your eyes. Try the 100 breaths technique. Take 100 breaths in and out. Count them, and try not to think about anything else. Or, set a timer. For your first time, perhaps just set a clock for five minutes. Sit and breathe, perhaps imagining something steady like the flicker of a candle’s flame to focus on. Or maybe just notice how your belly expands as you inhale, and the way the warm air feels as it passes across your upper lip as you exhale. Do this until the timer goes off, and then notice how you feel. Maybe next time set the clock for a little longer, eventually working up to sitting for 20 to 30 minutes at a time. You will feel calmer, less stressful and your heart will be stronger.

YOGAGLO Are you having a little trouble meditating on your own or need a little guidance? Check out YogaGlo’s video selection of meditation classes. Start slow then work your way into longer, more advanced stages of mediation by filtering the types of classes you want to see. Check it out here: www.yogaglo.com/video-Style-15Meditation.html

YOUR SOUL

Enter meditation. This mind-body practice produces a deep state of relaxation and tranquility, both of which we could all use more of in our fast-paced lives. Mindfulness is not only associated with feeling less stressed, but it can literally help calm you down by decreasing the levels of the stress hormone cortisol circulating in your bloodstream. Regular meditation has been shown to offer significant benefits that can better your beating heart, including lowering blood pressure, reducing depression episodes, and lowering rates of heart attack, stroke and death. It has also been used to treat hypertension, one of the primary risk

factors for cardiovascular disease. So what exactly is meditation? In short, it is the simple practice of becoming aware of the present moment and letting go of distracting thoughts. It is holding time and space for yourself to breathe and just be. Cultivating a sense of connectivity to not only your true self, but also to the world around you, whether through acute awareness of your surroundings, or by tapping into the direct line of energy that hooks you into the universe and all of its greatness, is the essence of this ancient practice. Sound intriguing, albeit tough? Well the great news is, there are many different techniques you can try, that range from meditations with movement such as walking in nature or doing yoga, to guided meditation, mantra, mindfulness, Qi gong, or Tai chi. You needn’t sign up for a class, or invest a ton of money in order to get started! The relationship you have with our body is the most intimate one we have, so why not show yourself the love you deserve, and honor your heart with some one-onone time today.

TRY THIS:


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LISTEN to the

Beet By Tricia Danflous

THE COLOR IS INTRIGUING. THE TASTE IS UNIQUE. VERSATILITY AND HEALTH BENEFITS PLACE THE BEET AT THE TOP OF THE TOP OF SUPERFOODS. SERVED HOT OR COLD, AS A LIQUID OR SOLID, BEETS MAY PREVENT NUMEROUS CHRONIC CONDITIONS, INCREASE ENERGY, AND BOOST MENTAL HEALTH.

A

lthough beets can be golden, white, striped, and greenleafed,consumers are most familiar with the deep red-purple (think beet-red!) root vegetable found in gardens throughout the world – and throughout history. Often referred to as a prehistoric food dating back 5,000 years, thank the ancient Romans for recognizing the beet as a powerful addition to the dining table. In more contemporary times, the U.S. Apollo 18 astronauts served borscht, a Russian beet soup, to the Soviet Soyuz 19 astronauts. Bursting with fiber and nutrients, beets contain generous amounts of vitamin C, the B vitamin folate, potassium, and manganese.The beet is a superfood, which helps to reduce birth defect risk, promotes healthy nerves and muscles, and is good for the liver, kidneys, pancreas and bones. Rich in betaine, a nutrient first detected in sugar beets and pronounced accordingly, beets assist in fighting inflammation, minimizing risk to the vascular system and internal organs, increases energy and may prevent chronic disorders such as asthma or diabetes. The colorful appeal of the beetroot is not just for catching the eye. In an extract form, the natural

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plant chemicals, which contribute to their deep red-purple color, are being studied as a method for treating prostate, breast and pancreatic cancers. And the red and yellow, or betalin pigment, contributes to the body’s detoxification process, which assists in liver and blood purification. Looking to spice up your life? Have a beet salad. The preChristianity Romans enjoyed beets as an aphrodisiac and science confirms it. The boron found in beets is connected to human sex hormone production.That could also explain why beets are especially beneficial during pregnancy, with high amounts of vitamin B and iron assisting in the development of new growth cells and iron replacement. DON’T FORGET THE JUICE AND THE GREENS In a rush? Need to power up quickly for an intense workout? Grab a glass of chilled beet juice mixed with a little apple or orange juice for a sweet/tangy flavor and you are ready to go. According to several studies, individuals who consumed beet juice prior to exercise, could increase their exercise time by as much as 16 percent. Research indicates that nitrates in beets are changed into nitric oxide, which not only enhances exercise tolerance but may also assist

in lowering blood pressure. Beet greens are good for you, too. The iron-rich greens also contain large amounts of nutrients and vitamins and may be more nutritionally powerful than the beetroot. Research shows that beet greens have the potential to boost bone density, slow the rate of Alzheimer’s disease and strengthen the immune system. Try using beet greens in the same ways you use spinach or other leafy greens. Now that you are ready for a healthy serving of beets or beet juice, keep in mind that beets are high in carbohydrate and sugar. Enjoy the greens in unlimited quantities, but limit beets and their juice to three or four servings a week.

QUICK AND EASY BEET SALAD Ingredients Use your judgment to determine how big or how many portions you chose to make. Beets Onions Salt Pepper Olive oil


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Furthermore we are offering evaluations and certifications for those patients that do require more advanced therapies that include THC or combinations of THC/CBD. The Florida Marihuana Registry offers registration at the state level for those that are eligible to be certified after medical review of records, a medical evaluation and recommendations made by certifying physician.

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To Learn More... To know more about sprouts benefits, recipes and more, you can visit www.fulleifresh.com and follow @fulleifresh on Facebook, Instagram and Twitter. You can find Fullei Fresh sprouts at Whole Foods Market, Milam’s Market, Lucky’s Market and The Fresh Market.

WANT TO BE HEALTHY?

THESE 7 THINGS WILL MAKE YOU HEALTHIER WITHOUT DIETING. As the new year approaches, we start making lists in our heads of the resolutions we want to achieve. Year after year, the #1 resolution is “do a diet or eat healthier”, followed by “losing weight”. However, very few of us succeed in achieving them, mostly because we try fad diets or establish very unattainable goals. You don’t need to do a diet to start eating healthier. Just by making small changes you can have a huge impact on your health, and the good thing is you don’t need to do any diets or spend lots of money. One solution is adding sprouts to your current eating habits. Jonny Bowden, the author of the book “The 150 Healthiest Foods of Earth” says: "Sprouts are one of the most complete and nutritional foods on the planet. They're rich with enzymes and vitamins and amino acids. And perhaps most important of all, sprouts like alfalfa, broccoli, clover, mung bean,

and the like, contain concentrated amounts of phytochemicals that can have strong protective effects against disease.” And according to Sonja Pettersen, N.D., "Sprouts are one of the most concentrated sources of nutrition. They're loaded with phytonutrients." How is that possible? The nutrients come from the seeds. Sprouts, simply put, are baby vegetables. They are harvested and packed typically within a week of planting. In that time the nutrients are highly concentrated. All it takes is a small amount which is why incorporating sprouts into your meals is easy for picky eaters and affordable. Would you rather eat 2 ounces of broccoli sprouts or a plate full of broccoli? What about drinking 1 ounce of wheatgrass juice versus several pounds of full grown vegetables? You get the same nutrition in a small serving. That’s a lot of bang for your buck!

Swap lettuce for sprouts in your sandwich, burger or taco

Add sprouts to tossed salads (alfalfa, mung beans, or mixed lentil sprouts)

For breakfast, mix sprouts into cooked cereal or blend them into pancake batters

Blend with your favorite drinks or smoothies

Add sprouts to warm meals such as rice dishes, stir-fries, omelettes, soups or freshly made burger patties.

Mix sprouts with soft cheeses or salsa and serve as a dip

Eat sprouts fresh and uncooked, as a snack

Kick off the year the right way and keep your #1 resolution of eating healthier just by following these easy ideas and adding sprouts in your daily eating routine.

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YOUR SOUL

Eat Sprouts

SPROUTS CAN BE EATEN IN DIFFERENT WAYS AND CAN BE EASILY INCORPORATED INTO A VARIETY OF DISHES. HERE WE GIVE YOU 7 IDEAS ON HOW TO INCORPORATE SPROUTS IMMEDIATELY TO YOUR EATING HABITS:


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mighty kids

P

makeating

e y h t l a e h

unfrom f Lunchtime to Lifetime

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cookie cutter. Cut vegetables and fruits in different shapes at the beginning of the week to allow for quick assembly. Your child’s lunch does not have to be “Pinterest worthy” but it can be one packed-full of fun in the form of fruits, veggies, lean meats, and low-fat cheese or dairy. This way, you can be content knowing that at lunchtime your child will be eating a nutritious meal, while leaving them blissfully happy, and with a full tummy.

LALA LUNCHBOX APP With lively animation and characters, your child will enjoy meal planning with LaLaLunchbox app. Its engaging and playful interface teaches kids the importance of eating healthy. The app then converts their meal plan into a shopping list for the week. Fun for them and and convenient for you! Check out lalalunchbox. com or download it in the AppStore today!

YOUR SOUL

reparing your child’s lunch can be an activity that both you and your child can enjoy together. Make their lunch fun, colorful and filled with love. Educating young children about proper nutrition not only benefits them in the classroom, but also for their futures. This can begin by packing a healthy lunch full of all five-food groups: fruits, vegetables, whole grains, protein and dairy. Begin by using an existing BPA free container or purchase a portable lunchbox. My personal preference is the Rubbermaid lunchbox Entrée kit which is a great option sold at most large retailers. Use containers that have different compartments, in order to preserve freshness and distinct flavors. Cupcake holders can also be used as dividers, adding a fun twist to an average lunch. Fixed ice packs conveniently allow for appropriate temperatures for perishable foods. With your child, build one of their favorite sandwiches using lean meat, such as turkey, or nut butter and all-natural jelly on whole grain bread. Remember to explain the importance of eating fruits and vegetables and how they are essential in receiving daily fiber, Vitamin C, potassium and other key vitamins, nutrients and minerals. Entertain your child using foods such as celery, adding nut butter and raisins to represent ants on a log. You can also arrange fruits to look like a rainbow and remind your child about the benefits of eating an array of colors. By Amber Deemer Make miniature sandwiches or scenes using carrot shreds, kale, PICTURE THIS AS YOUR CHILD’S MIDDAY MEAL: A yellow tomatoes or fresh corn. LUNCHBOX FILLED WITH COLORFUL TOMATOES A fun, safe way to allow your AND PEPPERS, STRAWBERRIES AND A PINWHEEL WHOLE GRAIN SANDWICH PACKED WITH SPINACH, child to cut his or her fruits is by using their favorite shaped LEAN TURKEY AND LOW-FAT CREAM CHEESE.


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natural beauty

Skin Is Winter Dryness Getting the Best of You?

LET NATURE EXTEND AN OLIVE BRANCH By Michele Robert Poche

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inter can be wonderful, bringing snowy days, warm nights by the fire, and festive holiday gatherings. But it can also be harsh, wreaking havoc on the skin, hair and nails while robbing them of their natural balance. Who has time to think about a beauty regime when we’re buried beneath layers and layers of wool, fleece and other cold weather apparel? Let’s make this easy. You’ve got olive oil in your kitchen, right? Great. You won’t believe how much can be done with the oil of a tiny olive. One of nature’s most versatile offerings, olive oil incorporated into a regular beauty routine is an excellent way to stay moisturized and healthy from head to toe. Make sure your pantry as well as your medicine cabinet, bathroom and purse are well stocked with this essential beauty tool this winter season.

“Except the vine, there is no plant which bears a fruit of as great importance as the olive.” Gaius Plinius Secundus, Roman philosopher

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WEEKLY –as an exfoliating scrub Mix two parts olive oil with one part sea salt. Apply to body and scrub gently to slough off old skin and bring forth a softer, glowing layer beneath.  Rinse. WEEKLY - as a purifying face mask Pour ¼ cup olive oil into small bowl.  Mix in one egg yolk and one tbsp. honey.  Apply to face for 10-15 minutes.  Rinse. WEEKLY - as an anti-aging/rejuvenating treatment Pour one tbsp. olive oil, two tbsp. raw honey and one finely grated green apple in blender.  Blend until soft.  Apply to face for 5 to 7 minutes.  Rinse.

Hair

MONTHLY – as a warm deep conditioner Pour ¼ cup olive oil into small bowl and warm in microwave. Do not let it boil. Optional: Add two drops of lavender, rosemary or your favorite scented oil.  Starting at ends, massage oil into hair and work upward to roots. For those with dandruff, massage mixture into scalp as well.  Cover in shower cap. For normal hair, let sit one hour. For extra dry hair, let sit overnight.  Shampoo and rinse.

Nails

DAILY – as a hand and cuticle moisturizer Keep a small spray bottle of olive oil handy at all times. As often as your climate and comfort dictate, lightly spritz oil onto hands and massage thoroughly into skin until absorbed. For hangnail prevention, pay extra attention to cuticles when applying to nails. For extra conditioning, wear lightweight cotton gloves after applying oil to allow it to penetrate more deeply.


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e l y t S Latin

Lentils

NEW YEAR, NEW ME.

CHEF CHRIS VALDES SHARES HIS RECIPE FOR HEARTY WINTER SOUP INGREDIENTS  1 /2 cup lentils  1 1/2 cups water  1 small tomato, chopped  1 small onion, chopped  5 Garlic Cloves, Minced  2 teaspoons ground cumin  1 teaspoon salt  1 tablespoon vegetable oil  1 bell pepper, chopped  2 small yellow potatoes, cubed C  hopped Cilantro optional DIRECTIONS Combine the lentils, water, tomato, onion, chopped pepper, minced garlic, cumin, salt, and vegetable oil in a pot over medium heat; bring to a boil. Cook and stir at a boil until the lentils are soft, about 30 minutes. Add the potatoes and cook until the potatoes are tender, about 15 minutes more. Sprinkle with fresh chopped cilantro.

www.chefchrisvaldes.com Instagram: chefchrisvaldes

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5 TOP FOODS for a

hearts, and reduce fatal arrhythmias.The plant sterols in almonds specifically, can reduce the absorption of cholesterol from the diet, while the unsaturated oils encourage the liver to make less LDL and more “good” HDL.

 Oranges

 These zippy and delicious citrus fruits contain a super soluble fiber called pectin, the famed compound also found in apples, which acts like a sponge inside the digestive system, absorbing excess cholesterol from food and blocking its absorption. Citrus pectin may also assist the body in neutralizing proteins that can cause scarring of the heart tissue. Be sure to consume the whole fruit though, as the pectin is contained in the pulp and pith.



HEALTHY TICKER!
 By Meg Pearson

“Let food be thy medicine and medicine be thy food.”

- Hippocrates -

NO GREATER WORDS HAVE BEEN SPOKEN ABOUT THE DEEP RELATIONSHIP BETWEEN YOUR HEALTH AND WHAT YOU PUT INTO YOUR BODY AT EVERY MEAL. HIPPOCRATES UNDERSTOOD THIS CONCEPT MORE THAN 2,000 YEARS AGO, AND AS WE CELEBRATE HEART MONTH EACH FEBRUARY, THERE IS NO BETTER TIME TO TALK ABOUT BODY-LOVING FOODS.



I

t goes without saying that many of us will perhaps indulge in some red wine or dark chocolate with our loves on Valentine’s Day. Recent research has extolled the benefits of these sinfully delicious treats, along with the beloved cholesterol-clearing oatmeal.Today, we are going to look at a few ordinary bites, foods that are in their own right truly super foods! After all, fruits and vegetables truly are extraordinary and “super’”! A truly healthy diet features a broad range of fruits, vegetables, nuts, and legumes, and here is a list of five of the best when it comes to keeping a high cardiovascular score!
. Blueberries

 Remember when I mentioned red wine? Well, its claim to fame for heart health, is resveratrol, which may help prevent damage to blood vessels and minimize the risks of blood clots. This special compound may also reduce the build-up of low-density lipoprotein (LDL) cholesterol, or the “bad” cholesterol, in artery walls that contributes to cardiovascualr disease and stroke. It is also thought that antioxidants like Anthocyanin found in

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berries (blueberries, strawberries and blackberries) help neutralize harmful byproducts of metabolism called free radicals that can lead to cancer and other age-related diseases.

 Lentils

 Since we’re talking plant-based power foods here, let’s honor the humble lentil. Because they come from plants, legumes such as beans, lentils, and peas are an excellent source of lean veggie protein and fiber without a lot of unhealthy fat. Legumes are also a great source of folate and magnesium, which may fight hypertension by limiting calcium buildup. Another mineral these little guys are loaded with is potassium, an electrolyte that counterbalances sodium - crucial for keeping blood pressure under control. Go Nuts! - Almonds, Walnuts, and Chia 

Almonds have long been a healthnut’s go-to snack, but it doesn’t deserve all the attention. Walnuts and Chia seeds are right up there on the list as far as benefits to the ticker is concerned. Chock-full of omega-3 fatty acids and fiber, all of these guys promote healthy

Leafy Greens

 Dark green, leafy vegetables such as kale, Swiss chard, spinach and collards are high in vitamins, minerals, and antioxidants that may protect against cardiovascular disease. Spinach is also rich in folate, which helps reduce levels of the amino acid homocysteine in the blood. High levels of homocysteine can be a possible risk factor for developing cardiovascular disease. Ever-popular Kale boasts an extra special compound that activates a protective protein called Nrf2.This protein develops a coating in your arteries to keep plaque from adhering.

 So, what’s really important when it comes to showing your heart some real love, is eating a variety of fresh, unprocessed foods that deliver all of the nutrients and micronutrients needed to keep it, and you, healthy overall. Next time you are off to your local health food store to stock up on all those famous prepackaged and promoted “superfood” products, why not swing by your local famers market instead or visit the organic produce section of your favorite supermarket to fill your shopping basket with these alternatives. Meg Pearson is the author of (un)cookbook MAP Wellness Morsels available through itunes!


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“A Renewed Sense of Life for Our Mother” A Family’s Journey

The first couple weeks for her at Easterseals were a little difficult, but ultimately she adapted – which was nothing short of miraculous. Now, when we drop her off, my mother is so pleased to know there are people waiting for her there – and so happy to see her every day. By Mily Lopez, Caregiver They make her feel like a princess. opened a new therapeutic day center When I learned of my mother’s we would be By diagnosis, Myriam De La Asuncion, in Kendall, Florida. Alzheimer’s I proceeded to Caregiver without the help The first day mom attended the research ways in which I could best of Easterseals. When my familyatand center, AlzheiI stayed with her for a while to help her. Alarmed theI learned doctor’sof my mother’s Easterseals mer’s diagnosis five years ago, weifwere Theshe would be okay. I was make sure comments to “not be surprised she devastated. specialized adult Yes – this is a difficult and unfortunate disease, but I’m idea of to ourforget momyou suffering from symptoms of dementia relieved to find her interacting with starts and the other day therapeutic realizing that places like Easterseals South Florida impact and memory loss was almostatoo much to bear. others in a positive way, partaking in people she loves”, I needed soluprograms are the entire family in a positive and loving way. We feel as Even worse was fathoming the prospectart, of music placingand ourexercise – which over tion. Research led me to information distinguished though we’ve gotten our lives back. And while we may nevmother intothe a facility that looked like so many we’ve time, gaveseen her a renewed sense of life. regarding benefits and importance from typical adult er get our mother back entirely, we are able to once again tucked into shopping around the area, offering Now only three months into her time of maintaining peoplecenters with memoday cares. They find joy in so many little things. ry disorders mentally and physically minimal staff supervision and much worse. at Easterseals, she looks forward to go- provide peace of Easterseals has made a The greatfamilies inglots to her “escuelita” every day (school engaged. At first, I created mind. I remember sitting in oneaofschedule those parking in tears, impact in our lives. They not onlytheir have in Spanish) with much anticipation. of activities do at saying home,‘Iand know that with my sisterfor onher thetophone, can’t imagine putting a beautiful facility, but their staff is veryin Friday afternoons sinceinmy husband both loved ones are mom a place like and this.’IWe feltwork an obligation out of love to are not her favorite, loving. I feel it. And if I feel it, I imagine mom eagerly during realized ourwith need a safe, caring and give her the the day, rightwe environment the rightaspeople to care anticipates returning many other families will as well. to her friends the following Monday. for assistance, where someone could compassionate for her because, after all, she raised us with so much love. Easterseals our lives spend and Easterseals. keep her Aside from environment. Easterseals South Florida is a 501(c) Thentime we with heardher about their his- has changed for the better – especially in the midst engaged during the day. Running into Easterseals South Florida is a 501(c) (3) nonprofit organization. For informatoric mission of taking care of children with special needs, of learning how to cope with our roadblock after roadblock, I continued (3) nonprofit tion, call 305-325-0470, or visit www.organization. For inwe learned they also care for people with Alzheimer’s. mother’s disease. Weekends are hapmy desperate quest for resources formation, call 305.325.0470, or visit easterseals.com/southflorida/. To make Upon taking an onsite tour, the staff took my mom aside. pier -- and on Saturdays, mom enjoys in my local community. A call to the www.easterseals.com/southflorida/. a donation to the Center, please And at one point, we noticed she was laughing with the Alliance for Aging led me10:51 to EasterTo make a donation to the Center, Easterseals.qxp_Layout 1 4/18/19 AM Page 1 family outings with my husband, son call 305-547-4765. staff and actually opening up to them. What a relief. and I. We really don’t know where seals South Florida, whom recently please call 305.547.4765

A Family’s Journey with Alzheimer’s Leads to Easterseals with Dementia

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all abilities. limitless possibilities. Come see our newest specialized Alzheimer’s services day care!

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pets

PETS FOR

E m o ti ounpap ol r t S

process that should be taken up with your local licensed mental By Caitlyn McKey health professional. During this process, it is very important to be as honest and open about ost pets have an pets and their owners that your mental state, the state of unconditional both sides would risk their your pet and your relationship. love for their own lives for each other. Benefits of having an emoowners. Can It’s no wonder pets can be you blame them? We are certified as emotional support tional support animal can vary quite extensively, but ultimately, the main source of their care, animals! the biggest celebrity of their I’m sure you’re wondering it enhances your quality of life. When suffering with a mental, life. We provide them love, what an emotional support emotional or physical disability, happiness and well-being. If animal is and what exactly it’s crucial to have someone you are a pet owner and you they do. Emotional support love your pet as if they were animals support their owners who holds no judgement and provides unconditional love for your own child, then you alwith emotional, mental and you. This is why pets fit that ready understand the healing physical disabilities by giving effects of your relationship. companionship and affection. role so well. When certified You can feel it just about Training in any particular task through the correct process every time you interact with is not necessary for certifying (really do your research), your support animal can accompany them. There can be a bond your pet as an emotional you on flights and live with you so impenetrable between support animal. There is a

M

if you are renting your home. If you are considering getting an emotional support animal, it is important to remember that this animal is a family member. They are dependent upon you for their overall well-being, which poses its own set of responsibilities— and even stress for some. Just like a child though, the more you love and respect them, the more they will return the feelings 100 percent! Having an emotional support animal can change your life. So, if you are someone who is suffering with an emotional or mental disability, consult with your mental health professional about your options and how they can help you through the process!

After its seven-yea r “Canines and Chi ldhood Cancer Stu Journal of Pediatri dy,” the c Oncology Nursi n g found that freque between their therap nt visits y dog and childre n with cancer impr patients’ and fam oved the ilies’ mental state of mind.

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WISHING YOU A HAPPY

W H E R E C L A S S A N D V I N TA G E M E E T

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FITNESS EXPERT OFFERS SENIORS

10 TIPS FOR KEEPING ACTIVE

Eighty percent of New Year’s resolutions fail by February. To inspire people to keep on track, Julian Hevia, fitness expert and personal trainer at The Palace Coral Gables, an active retirement community, offers these tips:

 Focus on moving and staying active and do

whatever it takes to add more steps to your day.

 Focus on what you can do. People say they can’t

find the time to go to the gym, but just about anyone can find a half-hour a day to do simple exercises.

 Find a fitness partner. It’s much easier to commit to a morning walk if you have a partner.

 Rather than focus on losing 25 pounds, it’s much more effective to remember how good it feels to exercise and how much better you sleep. The longer-term goal of losing weight will come with the commitment to exercise.

 If you are dining out or attending a party, enjoy a cup of soup or salad before the event. You’ll be less likely to have your resistance tested.

 Cutting back alcoholic drinks makes a huge

difference or select alcoholic drinks that don’t add bloat. Vodka with soda water and a lime contains less than 100 calories and champagne contains an average of 80 calories per serving.

 Drink plenty of water. Besides feeling full and hydrated, drinking water keeps your metabolism moving. It’s easy to become dehydrated without realizing you haven’t had enough fluids.

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 Consider a Tai Chi and/or Yoga. Because Tai Chi

is a low-impact exercise, it may reduce falls in older adults. Other benefits include lower anxiety, stress and depression, increased energy, improved balance and flexibility, strengthening of muscles and lowered blood pressure.

 Research indicates that a healthy diet that

embraces Mediterranean or DASH principals is much easier to sustain and healthier than the latest fad. Load up on fresh vegetables and foods that are high in protein.

 Let go of perfection. Nothing in our lives is

perfect. We can’t expect our exercise routines to be perfect either. Don’t worry if you are the oldest person in the fitness class or the least agile. Group classes are intimidating. Just work at your own level and pat yourself on the back for showing up. JULIAN HEVIA is a Wellness Associate and a certified personal trainer. He has worked with the residents at The Palace since the community opened in 2013. THE PALACE CORAL GABLES is an awardwinning active retirement community located in the heart of Coral Gables. Fitness is a dimension of wellness emphasized in the community’s lifestyle. Innovative fitness classes geared to seniors, including spinning, Tai Chi and aqua Zumba are offered at no charge along with fitness supervision by a full-time fitness trainer in the community’s fitness center.


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STROLLING AROUND with

WALKING PNEUMONIA By Michael Kabel

Y

our doctor says “walking pneumonia” is the diagnosis for the achy, exhausted, yucky feeling you’ve experienced for a few days. But don’t take the finding lightly and head out the door for your afterwork walk.You may feel well enough to return to work, but you might want to take a few days off to rest. Walking pneumonia is not life-threatening, but it is not a condition you should take lightly. Caused by a bacterial or environmental infection of the lungs, walking pneumonia is contagious. The condition is similar to bacterial pneumonia, which can lead to hospitalization, but less severe in its symptoms. Traditional Pneumonia: The Serious Kind Doctors define pneumonia as an infection of the lungs by pathogens including bacteria, viruses, fungi, and other respiratory agitators found throughout nature. The symptoms are severe and can last several weeks. They’re similar in variety to a sinus infection or severe cold: - headaches - phlegmy cough - fatigue and soreness - sinus congestion - fever

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The primary difference between a cold and pneumonia is the severity of the signs. Pneumonia is intense, magnifying the symptoms, leaving the patient feeling exhausted and overwhelmed, oftentimes unable to get out of bed. Walking Pneumonia: Have Infection, Will Travel The term “walking pneumonia” was first coined in the 1930s, to suggest its relatively slight impact compared to better-known forms of pneumonia. At the time (decades before modern antibiotics), a pneumonia diagnosis required hospitalization in virtually all cases. Today, walking pneumonia is more officially known as “atypical pneumonia” because it is not spread

TREATMENT If you are diagnosed with walking pneumonia, your physician will likely prescribe a course of antibiotic treatment. Rest as necessary, wash your hands frequently to avoid passing germs to others and monitor your symptoms. If you feel worse instead of better as the days go on, be sure to contact your doctor.

by the same kinds of pathogens as traditional, bacterial pneumonia. How Walking Pneumonia Gets Around Highly contagious, the walking pneumonia bacteria is transmitted mostly by inhaling and ingesting sinus or other bodily fluid from an infected person – for example, breathing air after someone nearby has sneezed or coughed. But the disease’s incubation time is slow: symptoms can take up to three weeks to develop. Patients with the infection remain contagious for about ten days. Most cases develop around late summer and early fall. Though close contact is believed necessary to contract it, widespread outbreaks happen every several years.


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WEST COAST UNIVERSITY NURSING STUDENTS PREPARE FOR A

Thriving Career Students consider multiple factors when choosing a profession, including the availability of jobs, competitive salary, and professional development. At the top of this list for many is meaningful work and a sense of purpose, which was cited as a top indicator of a successful career for more than 50 percent of millennials, according to the Deloitte professional services network [1]. The nursing students at West Coast University (WCU) are looking to meet and exceed them all. Nurses are an integral part of promoting, protecting and preserving the health of the public. With an array of resources, including outstanding educators, advising, and tutoring, WCU students achieve the skills to fulfill a meaningful career of providing care for others. “A nurse’s role, as I see it, in healthcare and the community is to expand the range and quality of health care in their communities and to realize the justice in the health care system,” said Dr. Claudette Spalding, Dean of Nursing. “The nurse has the responsibility of caring for the healthy and the sick in all situations and to play a major role in health promotion, disease prevention, and health education.” The advantages of a career in nursing expand further, ranking as one of the top jobs of 2019 by U.S. News and World Report. [2] According to the Bureau of Labor Statistics [3], employment of registered nurses is projected to grow 5 percent from 2016 to 2026, much faster than the average for all occupations. Nursing is not only a rewarding profession but one with endless opportunities.

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At WCU, a highly qualified doctoral faculty and hands-on career development team help equip students seeking to thrive in the healthcare industry. The University offers a student-centric curriculum, advanced simulation technology, and an impressive range of clinical partners. To practice as a Professional Nurse in Florida, graduates must first pass the National Council Licensure Examination for Registered Nurses (NCLEX-RN). As a result of its focused curriculum and student resources, WCU’s 2018 pass rate for the first time test takers of the NCLEX-RN exam was scored 95.17 percent by

the Florida Board of Nursing [4]. “We take our responsibility to identify, understand, and respond to student needs very seriously by bringing innovation and creativity to the delivery of instruction,” said Dr. Claudette Spalding, Dean of Nursing. WCU partners with healthcare facilities throughout the region, and more than 500 hospitals and clinical partners nationwide, to provide students with opportunities to build real-world confidence in a dynamic and challenging environment. The students also have access to an active alumni association, providing an excellent avenue for networking and remaining current.

West Coast University is institutionally accredited by the WASC Senior College and University Commission (WSCUC) - 985 Atlantic Avenue, #100, Alameda, CA 94501, 510-748-9001, 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 cannot guarantee employment. [1] “The 2016 Deloitte Millennial Survey.” Deloitte.com, 2016, https://www2.deloitte.com/content/dam/ Deloitte/global/Documents/About-Deloitte/gx-millenial-survey-2016-exe c-summary.pdf [2] “100 Best Jobs of 2019.” U.S. News & World Report, U.S. News & World Report, Jan. 2019, money.usnews.com/ careers/best-jobs/rankings/the-100-best-jobs. [3] U.S. Bureau of Labor Statistics, U.S. Bureau of Labor Statistics, 13 Apr. 2018, www.bls.gov/ooh/healthcare/registered-nurses.htm. [4] “Education and Training Programs.” Florida Board of Nursing, floridasnursing.gov/education-and-training-programs/.

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recipe

SALTED

CARAMEL Cappuccino Mousse Ingredients: • 12.3 oz firm tofu • 10 dates, soaked in water for at least 2 hours • 1/8 tsp. Pure Natural Pink Salt (try Karis Naturals)  • 2 Tbsp. unrefined cane sugar(try Chancaca) • 1 tsp. instant coffee granules Instructions 1. Place tofu, drained dates, slat, sugar and coffee granules in a food processor.  Blend for about 30 seconds, or until smooth. 2. Sprinkle with a little more Cane Sugar if desired!

CARROT GINGER

VEGGIE PIZZA with a QUINOA OAT CRUST PIZZA CRUST

P IZZA CRUST

Ingredients: • ½ cup oat flour (or ½ cup oats pulverized) • ¼ cup quinoa flour (or 14 cup quinoa pulverized) •1 egg (or flax egg for vegan) Instructions 1. Preheat oven to 350 degrees. 2. combine all ingredients and form into a dough. 3. Press the dough down until it is ¼ inch thick a make a crust. 4. Transfer crust onto a cooking sheet lined with parchment paper. 5. Bake for about 15 minutes, or until crust is hard.

SAUCE + T OPP INGS

Ingredients: • 3 whole carrots, boiled until soft • 1 tsp ginger • Zucchini, chopped into ½ slices • Tomatoes, chopped in ½ slices • Spinach Instructions 1. In a food processor/blender, combine boiled carrots and ginger, blend until smooth. 2. Spread the carrot-ginger sauce on top of the pizza crust evenly, 3. Place Zucchini, tomatoes and spinach on the pizza and whatever else you desire (cheese, meats, tofu, etc.). 4. Bake the pizza at 350 degrees for about 15 minutes, or until veggies are cooked on top. 5. Enjoy! Serves 2-4

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Women That Inspire

A Giving HEART FUELS FEMALES for Future Success

LET’S FACE IT; SIXTH GRADE SCIENCE AND MATH ARE NOT THE EASIEST SUBJECTS. FIFTH GRADERS WHO CONSISTENTLY SCORE “A’s” IN THOSE COURSES HOWEVER, SHOULD CONTINUE THAT PATH IN NOT ONLY SIXTH GRADE BUT ALSO THROUGH HIGH SCHOOL.

T

hat’s not necessarily so. According to numerous research studies, girls and boys perform equally well in math and science during elementary school. Around sixth grade, those numbers change – males outscore females on a regular basis. Chemical Engineer and Chemist Alsie Dunbar is looking to change those statistics by example, community involvement and mentoring through STEM GEMS (Science, Technology, Engineering and Math and Girls Excelling in Math and Science). In her pilot year in the nation-wide program, Dunbar mentored 15 STEM GEMS; high achieving sixth through eighth graders selected by their teachers. Dunbar is easily recognized as an achiever, a giver, and is also a selfproclaimed perfectionist – traits that are second nature and “just the way I was raised,” she explained. A south Louisiana native, she holds a degree in chemical engineering from Louisiana State University and a degree in chemistry from Southern University – earning those credentials in a dual degree program. A little persuasion and role modeling from an aunt, a Lockheed Martin engineer, paved Dunbar’s way to engineering and chemistry. “She always talked to me about engineering,” she said. Encouragement from her mother also was a major factor in the decision to pursue a career in the sciences. “My mom was an elementary school librarian for almost forty years and her sisters are teachers,” she continued. “I have had

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good female mentors, encouraging me to seek out challenging fields.” Now the Motiva Enterprises Refining Process Chemist is sharing her experiences with the next generation. Every other Friday during the school year, she meets with her STEM GEMs unit, one of 40 similar groups throughout the country. The GEMS mentoring project focuses on girls excelling in math and science, introducing them to different professions, arranging field trips, and sharing experiences. “I give the girls my personal career insight and be a mentor to them,” Dunbar explained. “Mentoring can entail so much – giving them an ear to listen to, providing opinions, sharing experiences and offering encouragement. Girls need that support to enter fields that are under served with women.” “I tell the girls it is okay to ask questions and to not worry about being a perfectionist, but just make

an approach to career options. I also let them know that just because they are girls or of a different ethnicity they should not feel limited because everyone doesn’t have to look alike.” Questions from the students and answers from Alsie are frank and honest. “One of the first questions is ‘How much money do you make?’” she smiled. “Once you establish a good relationship with them, the questions are more about career options, which courses to take, and what profession would be best for them. They also ask me about obstacles along the way.” Mentoring 15 girls, essentially by herself, is a challenge. Dunbar points to networking, peer support and her own mentoring experience for guidelines. “I have a core of female friends including a dentist, pediatrician, a nurse anesthetist, all science majors, who are working to inspire change in younger girls,” she said. “I really like giving back,” continued Dunbar, who has completed several missionary trips to under-privileged countries. “My grandmother was a giver, my mom is a giver – one of the most selfless people I know. I have some pretty big shoes to fill.” Those who know Alsie Dunbar would say she is filling those shoes very well.

Alsie, left, is also pictured above with Alyssa Carson, a 13-year old who speaks five languages, will be taking graduate level courses in 2015 and is already contracted by NASA to fly to Mars/or the moon in 2033.


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CONFUSED ABOUT YOUR HEALTH COVERAGE?

ASK THE SAVANT! “Mr. Savant, help me!!” I hear this cry almost daily and more often when the period known as open enrollment begins. It may not be a coincidence that open enrollment occurs a few weeks after Halloween. It often comes with premium and deductible increases and confusing terms like coinsurance, which can all be a bit scary! My goal is to help make health insurance less confusing for people that purchase their own health coverage or would like to better understand the coverage made available by their employer. Here are answers to common questions:

WHAT IS OPEN ENROLLMENT?

Open enrollment is the time period when people who are not on a company group plan can buy health insurance. However, a plan can also be purchased or changed if the insured experiences a “qualifying life event.” And, non-Affordable Care Act (ACA) plans can be purchased year-round.

WHAT IS A “QUALIFYING LIFE EVENT?”

Examples of a qualifying life event include loss of coverage, moving, getting married, having kids, obtaining citizenship and exiting prison. Any licensed health insurance agent or, of course, the Savant can help you determine if you have experienced a qualifying life event. But you need to act in a timely fashion because you only have 60 days to make changes after such an event.

WHAT IS AN ACA PLAN?

The ACA plan was developed during Barack Obama’s presidency, hence the name – Obamacare. The foundation of an ACA plan is

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the “guaranteed issue.” That means anyone can purchase this plan regardless of health status. It also must cover, and you must pay for, coverage of the Ten Essential Health Services, as follows: 1. Outpatient services 2. Emergency services 3. Hospitalization 4. Maternity and newborn 5. Drug and alcohol rehabilitation and mental health services 6. Prescription drugs 7. Rehabilitative services 8. Laboratory services 9. Preventive, wellness and chronic disease services 10. Pediatric services

I DO NOT FIND MY ACA PLAN TO BE VERY “AFFORDABLE.” WHY?

If you are not finding this plan affordable, it may be because you do not qualify for and receive a subsidy. If you make more than a specified income, you must pay the full price for the plan. For many people, this feels like it should be called the “Unaffordable Care Act.”

WHY DO I NEED TO PAY FOR SERVICES I DO NOT NEED, LIKE DRUG AND ALCOHOL REHABILITATION OR MATERNITY? Under an ACA plan, you have no option but to pay the specified amount. However, there are nonACA plans that do not include coverage for services such as these. These plans are less expensive because you are not paying for coverage you do not need.

Open enrollment is right around the corner. If you have questions about your health coverage or would like your questions answered in a future column, reach out to me at kennethwright@ thehealthinsurancesavant.com or 917-710-2453.

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RESTLESS LEG SYNDROME

WHAT IS IT AND IS THERE By Shannon Brown

Y

OU LAY DOWN IN BED AFTER A LONG DAY, GET COMFORTABLE, AND ALL OF A SUDDEN… THAT INDEFINABLE, URGENT, TWITCHY, RESTLESS FEELING COMES OVER YOU, AND YOU KNOW YOU AREN’T GOING TO SLEEP WELL. Those who haven’t experienced it may never quite understand the discomfort that is restless leg syndrome. While many might feel they won’t be taken seriously at a doctor’s office, it is a real problem that affects an estimated seven to 11 percent of the population in western countries.

es Mineral deficienci ked to that have been lin min D, RLS are iron, vita esium. folate and magn 68

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Medically, restless leg syndrome is defined as an uncomfortable sensation that causes an uncontrollable urge to move your legs. It is also known as Willis-Eckbom syndrome. Symptoms usually begin at night or during afternoon periods of rest and go away in the morning. RLS grows more common as people age and it is also linked with certain genetic characteristics that can be passed down in families. One of the main chemicals suspected to play a role in restless leg is the neurotransmitter dopamine. Technically, while RLS affects sleep, it is defined as a neurological sensory disorder, because it is believed that the symptoms originate in the brain. Dopamine affects mood and attention as well as movement, and medications that affect dopamine are used for severe cases of restless leg. Mineral deficiencies that have been linked to RLS are iron, vitamin D, folate and magnesium. Medical conditions

January § February

which can cause secondary RLS are pregnancy, Parkinson’s disease, multiple sclerosis, kidney disease and neuropathy (nerve damage). Many of these conditions affect iron levels, and iron is needed for the body to create dopamine. One new study found that a gut disorder called small intestine bacterial overgrowth (SIBO) may be more common in patients with RLS. It was a small study, but it’s a promising new direction. "Exploring the relationship between RLS and gut microbial health has the potential to open novel avenues for possible detection, prevention and treatment for RLS and other sleep disorders," said lead author Daniel Jin Blum, Ph.D., D.B.S.M., of Stanford University. Doctors are still exploring effective treatment strategies. According to another Stanford study, there is little evidence linking caffeine consumption or nicotine to restless leg. Alcohol, however, tends to exacerbate RLS, as do several types of

Frequent exercise, and massage or using a foam roller are suggested remedies. medications. These include antihistamines, anti-nausea drugs and antidepressants. Taking supplements or adjusting diet can be helpful in addressing nutrient deficiencies. For example, ironrich foods include red meat, leafy greens and beans; and consuming foods containing vitamin C can help with iron absorption. Foods rich in magnesium include almonds, spinach and cashews, and those with folate include liver, spinach and black-eyed peas. During an RLS episode, try engaging in an activity that is mentally stimulating, such as solitaire or chess. Taking a warm bath before bed with Epsom salts for magnesium, frequent exercise and massage or using a foam roller are other suggested remedies. Having a regular sleep schedule is also recommended. While there’s currently no concrete cure for RLS, addressing nutrient deficiencies and making some changes to your routine can help control symptoms and improve your quality of life.


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Embrace Heart-Healthy Habits JAVIER JIMENEZ, M.D., PH.D., FACC, REMINDS YOU THAT AMERICAN HEART MONTH IS THE PERFECT TIME TO MAKE A SPECIAL COMMITMENT TO A HEART-HEALTHY LIFESTYLE. Heart disease is the leading cause of death in both men and women in the United States, according to the Centers for Disease Control and Prevention. American Heart Month in February is a time to bring attention and awareness to our heart health. A cardiologist specializes in the diagnosis and treatment of heart disease and heart abnormalities. Your cardiologist can work with you to diagnose, manage and treat the symptoms of heart disease. The most common risk factors for developing heart disease include high cholesterol, diabetes, hypertension, smoking and genetics. Chest pain, palpitations, shortness of breath and lightheadedness are a few concerning signs indicating you may have heart disease or a heart-related medical issue and should make an appointment with

a cardiologist. Some common heart problems include coronary artery disease, congestive heart failure, valvular disease, dysrhythmias and cardiomyopathies. A cardiologist can perform diagnostic tests such as an electrocardiogram, echocardiogram and cardiac stress test to help determine if you need further medical treatment. Medical management along with lifestyle modifications can significantly reduce the progression of heart disease and improve your quality of life. Cardiologists play a significant role in the management of your heart health, but lifestyle modifications such as diet, exercise and weight loss also contribute to a healthy heart and healthy lifestyle. The Mediterranean diet includes many heart-healthy fats such as fish, nuts and avocados. Eating a more plant-based diet has been shown

Javier Jimenez, M.D., Ph.D., FACC, is an advanced heart failure and pulmonary hypertension specialist and clinical associate professor of medicine at the Hebert Wertheim College of Medicine at Florida International University. He specializes in rare cardiovascular conditions, pulmonary hypertension, heart failure and heart transplantation. to reduce cardiovascular disease progression by as much as 32 percent. Additionally, cardiologists recommend that patients perform 30 to 60 minutes of vigorous physical activity daily. Exercises such as brisk walking, running, tennis, yoga or any physical activity that elevates your heart rate can make a significant difference in your mental and physical well-being. Body mass index (BMI), a measure of your body fat, is correlated with an increased risk of heart disease. The optimal range for a healthy adult is 18.5 to 25. Heart disease can be an intimidating subject, but it can be effectively controlled with proper medical and lifestyle management. Creating a plan with your cardiologist that includes a balanced lifestyle along with prescription medications, if necessary, will allow you to live your best hearthealthy life.

My Cardiologist is located in the South Miami Medical Arts Building, 6200 Sunset Drive, Suite #401. For information, call 305-666-4633 or visit www.mycardiologist.com.

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H

eart disease is the number one cause of death in America. It is common knowledge that diets high in saturated fat and cholesterol lead to heart disease. But did you know that added sugars, like high fructose corn syrup can also increase the risk of heart disease? Researchers at University California, Davis conducted a study on the impacts of heart health and sugary drink consumption. Test subjects were given varying levels of added high fructose corn syrup in their drink and then had their blood tested hourly for heart disease risk factors, such as triglycerides. They found that 10 percent of added sugars were enough to lead to an increased risk for hearth disease. When excess sugars are consumed, they are converted

into fat in the liver and then enter the bloodstream. In a way, consuming excess sugar is like eating high amounts of fat. High levels of fat in the bloodstream can clog arteries. When arteries become clogged, there is high risk for heart attack and stroke. Foods with the highest amounts of high fructose corn syrup are obvious soda, many juices and candy. It is not always simple to avoid foods with added sugars. Many foods that are promoted as healthy, are actually made with high fructose corn syrup. Yogurts, salad dressings, canned fruit, and many bottled sauces and marinades are sweetened with high fructose corn syrup. Reduced fat foods often use the processed sweetener to make up for the

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lost flavor that occurs when fat is removed. To avoid

common foods that can lead to heart disease, read the label carefully and watch out for unnecessary sweeteners.

Is it better to eat foods sweetened with sugar instead of high fructose corn syrup? Actually, no.Table sugar and high fructose corn Sugars in fruit are syrup are both made up of accompanied by fiber, water, similar amounts of glucose and many other nutrients and fructose. Consuming that are good for you and excess of either sweetener your heart. The body and will have the same negative effect on heart health. To brain run on glucose, so feed keep your heart healthy, it is it sugar in a natural form, best to avoid added sugars which is found in whole in your diet. fruits, vegetables and grains. Although you should watch out for added sugars, you should not be afraid of natural sugars in fruit and other whole foods.

HIGH FRUCTOSE CORN SYRUP INCREASES THE RISK OF HEART DISEASE By Crissie Mergogey


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healthy body

BRING YOUR LUNCH TO

power to You have the life so change your r health don’t put you er. off any long

O

kay, not to brag, but I’ve been pretty good about bringing my lunch from home lately, and it feels great! Like me, you may have struggled in the past to bring your lunch from home, giving up within the first week or two, and that’s not uncommon. What really motivated me to try again though was a sudden and sharp decline in my overall health. I began tracking the moments I felt bad and eventually realized that, midday directly after eating lunch, I lost focus, became extremely fatigued and transformed into a grump. The side effects of my diet were even more intense after eating refined carbohydrates and sugars.

Then there are the self-deprecating thoughts that inevitably follow our poor diet choices. Why did I eat that slice of pizza? No wonder I’ve gained so much weight. If this sounds familiar, it’s time to think about bringing your lunch from home. You have the power to change your life so don’t put your health off any longer. Bringing your lunch from

Start by bringing food two days a week and move up to four days in your own time

Say goodbye to soggy sandwiches! Veggies should be packed separately and added at mealtime. Use cold or room temperature ingredients only to prevent condensation once the sandwich is wrapped. Condiments like mayonnaise and mustard should not be applied directly to the bread but rather between the meat and the cheese.

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Work By Liz McGehee

home also allows you to control your calorie intake and tailor your diet around your nutritional needs. Cafeterias, sit-down restaurants and fast food joints often serve massive portions, sometimes an entire day’s worth of recommended calories and then some! On top of that, “healthy” choices like sautéed veggies are slathered in butter or flash fried. Unless you are the one making the food, you have no way of knowing just how healthy the menu is. Struggling with gluten intolerance, dairy allergies, fatigue, high cholesterol, diabetes or something else? Follow your gut and try phasing the perpetrator out of your diet and adding foods that boost energy, cognitive function, weight loss as well as healthy

cholesterol levels and see if anything improves. Health benefits aside, bringing your lunch to work is extremely cost effective. Even making your own coffee can save you $20-30 a week. If you know you need to make a change, try to figure out the steps to your personal success. Once I realized what my diet was doing to my mind, body and spirit, I knew I had to make a change, but I was also afraid of failing again. So, I asked, “Why did I give up last time?” The answer: • Unrealistic food choices • Going cold turkey • Sticking to a strict diet • Not enough variety • Giving in to stress binges Believe it or not, bringing your lunch from home doesn’t have to feel like a punishment. Try easing into your new diet so you don’t shock your system. Start by bringing food two days a week and move up to four days in your own time. Allow cheat days, and change up your meals. If you’re the kind of person that gets sick of leftovers, make two meals for the week. This will give you options and help you stay on the right track. Above all, food should be fun, delicious, nutritious and make you feel great!


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Williamson Buick GMC is a J.D. Power 2019 Dealer of Excellence for the Customer Sales Experience.

J.D. Power 2019 Dealer of Excellence Program recognition is based on achievement of high scores from automotive manufacturer customer research and completion of an in-dealership best practices verification visit. For more information, visit jdpower.com/DOE

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January ยง February

Williamson Automotive 7815 SW 104TH St. Miami, FL WilliamsonAutomotiveGroup.com

Sales 1-877-228-6093 Mon.-Fri. 9am - 8pm Sat. 9am - 6pm Sun. 11am - 5pm

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y p a r e h T e n o Hor m for Men feature

BOOST HEALTH, ENERGY AND LIBIDO By Chad Ruiz Men, how is your energy level? Does it feel like you’re running on empty? Has your libido flown south for the winter…3 winters ago? A decline in energy, sex drive, mental capacity, muscle mass and even hair are all symptoms of low testosterone (and other hormone) levels. And those are just the short term effects! Few people know about the serious conditions caused from longterm low levels. These include brittle bones, high blood pressure, depression, anxiety, respiratory disease, diabetes and cardiovascular disease. In fact, “The Journal of Clinical Endocrinology and Metabolism” recently concluded after an 11-year study that men with insufficient testosterone levels were more likely to die sooner than their counterparts. What’s that you say? You’re too young for a drop in testosterone? Believe it or not, testosterone levels begin their descent as early as 30! “Both men and women, at some point in their life, will begin to experience the normal decrease in hormones,” said OBGYN Dr. Stefanie Schultis, a board certified physician and surgeon who has been in private practice since 1989 in Louisiana. “Many begin asking themselves, ‘What’s happening to me?’ A decrease in hormones for men more commonly occurs in their 40s but I occasionally have treated men in their 20s and 30s with low testosterone levels. It really interrupts their quality of life.”

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While hormone therapy has been around for more than 50 years in the form of pills, creams and gels, it’s been accepted more among women. Thanks to the popularity of the “pellets,” Bioidentical Hormone Replacement Therapy (BHRT) appeals to both women AND men. “After so many years of recommending pills, creams and gels, what became obvious is that the pellet mode of dispensing hormones is often more beneficial because we get a more consistent, steady-state level of absorption which we see through clinical response and lab values,” Dr. Schultis said. The process is simple and painless. First, your doctor evaluates your physical health, your current symptoms and your current hormone levels. Once they qualify you, the doctor tasks a pharmacy to compound the appropriate hormone mix. Then, during the follow-up appointment, your doctor injects the pellet(s) under your skin—usually in the hip. The pellets last for several months. Increased hormone levels could help more than your looks. Studies highlighted in the Harvard Medical School’s “Harvard Men’s Health Watch” suggests a link between low testosterone levels and mental decline, like this one from

ded study conclu An 11-year h insufficient that men wit els were more v testostrone le ie sooner. likely to d

the Baltimore Longitudinal Study of Aging: “A 2004 report evaluated 574 men over a 19-year period. Low free testosterone levels predicted an increased risk of developing Alzheimer's disease, even after other dementia risk factors were taken into account.” Other studies also observed that individuals with higher testosterone levels displayed sharper cognitive acuity and quicker memories. Dr. Schultis warns that several disorders may cause reduced hormone levels so it’s always best practice to undergo a full checkup by your doctor before seeking hormone replacement therapy.


䰀攀琀 甀猀 栀攀氀瀀 礀漀甀 最攀琀 戀愀挀欀 椀渀 琀栀攀 最愀洀攀 伀爀琀栀漀瀀攀搀椀挀 匀攀爀瘀椀挀攀猀

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䄀氀猀漀 䄀瘀愀椀氀愀戀氀攀 䄀昀琀攀爀 䠀漀甀爀 䌀愀爀攀 匀攀爀瘀椀挀攀猀  ∠  圀愀氀欀 䤀渀猀 圀攀氀挀漀洀攀 䴀漀渀搀愀礀猀Ⰰ 圀攀搀渀攀猀搀愀礀猀 愀渀搀 䘀爀椀搀愀礀猀 ⴀ ㌀瀀洀 琀漀 㠀瀀洀 INSPIRE HEALTH

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WILLIAMSON IS MIAMI Williamson Buick GMC is a J.D. Power 2019 Dealer of Excellence for the Customer Sales Experience.

J.D. Power 2019 Dealer of Excellence Program recognition is based on achievement of high scores from automotive manufacturer customer research and completion of an in-dealership best practices verification visit. For more information, visit jdpower.com/DOE

Williamson Automotive 7815 SW 104TH St. Miami, FL WilliamsonAutomotiveGroup.com

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Sales 1-877-228-6093 Mon.-Fri. 9am - 8pm Sat. 9am - 6pm Sun. 11am - 5pm

Service 1-866-597-6015 Mon.-Fri. 7:30am - 7pm Sat. 8am - 5pm Sun. Closed


Arely Ruiz A PR MAVEN WHO FINDS A HEALTHY BALANCE HELPING OTHERS

If there’s one person in the community best known for loving life, having a big heart, and always helping others to succeed – it’s Arely Ruiz. Soon after she left her position as Membership & Marketing Director La Gorce Country Club for 15 years and her son went off to college, Arely followed her dream – to start her own public relations firm. Having developed a great base of contacts early on, Arely has amassed an impressive list of clientele, all of whom seem to share her passion for giving back. Balancing all that can be a challenge unless, like Arely, you love what you do. This vivacious, fun loving, generous, elegant, and incredibly creative PR maven and civic leader serves on many boards of directors and orchestrates several huge events annually that are always spectacular. Arely’s ability to connect and even cross connect her many friends and associates with prospective new clients and non-profits is one of the keys to her success. QUESTION: Most recently, you were elected president of the Coral Gables Woman’s Club (GFWC). Please share how you were introduced to the club and what made you decide to join? ARELY: CGWC is an impressive volunteer organization that is part of the General Federation of Woman’s Clubs. A colleague asked me to a meeting and I was hooked from the start. QUESTION: Can you tell us what first impressed you, aside from the friendly welcome? ARELY: This club has a long history of serving the community from the days of Eunice Merrick who was a member. We own, operate, and maintain a beautiful historic clubhouse with two

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ballrooms for rental. We also operate a free children’s dental clinic adjacent to one of our ballrooms, which provides more than $220,000 in free care annually to the children of the working poor. Two longtime members, our Dental Clinic Director Dr. Iris Torres and our Clubhouse Director and Past President Barbara Lapsley, are the glue that allows us to provide the best care for our patients and our well maintained clubhouse. QUESTION: How do you manage to stay healthy considering your long hours? ARELY: I think life is all about balance – striking a healthy balance between body, mind, and soul. It is important for all three to be in sync, otherwise one of the three ultimately suffers.

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In my profession, everyone is under constant stress so it is important to find a healthy outlet for the stress, eat right, exercise, and follow your intuition. And part of keeping my soul in balance is finding the time to help others, which is why I love being a member of the Coral Gables Woman’s Club. QUESTION: You work closely with your client and friend, celebrity chef Chris Valdes, whose impromptu dinners must test your will power. We know Chris works out five days a week; what’s your secret? ARELY: My secret is having my biggest meal of the day at lunch and exercising at Figurella! I find they not only help me with my weight loss goals but the oxygen bath at the end of every workout leaves me feeling like I have been to a spa… As for diet, I eat lots of vegetables (think GREEN) but I am addicted to coffee, so I have to drink it black which is very hard when you have grown up on “café con leche” and “cortaditos!” I try very hard to stay away from “sugar” in general, since it can cause inflammation in the body. Once a week though, I have a “cheat” day and eat everything I want! QUESTION: You have some interesting clients, media contacts, and resources that allow you to put together events rather quickly. What was the shortest notice for a big event you ever tackled? ARELY: I was once given just two weeks to put

together an auction and sell sponsorships for an annual gala. Never doing that again – because it really is a disservice to the organization and to my agency when I put us in that type of situation.Years of experience have taught me to just say “no” at times in order to maintain a high level of service for all my clients. QUESTION: For those women who share your passion for community service, explain how best to get involved. ARELY: The best way to get started is to first determine which cause resonates with you. Do you have someone in your family suffering from Alzheimer’s? Has someone in your family had breast cancer? Do children hold a special place in your heart? In my case, all these causes are important to me, but I made children my priority and and I help them through my work with the Coral Gables Woman’s Club.

For more information on Arely and her community work, visit www.arelyPR.com.


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NEUROSURGEON ANSWERS QUESTIONS ON BRAIN TUMOR SIGNS, TYPES AND TREATMENT By Dr. Ricardo Komotar WHAT ARE THE COMMON SIGNS OF A BRAIN TUMOR?  Brain tumors can cause weakness (usually on only one side of the body), loss of vision or hearing, or hormone problems. They can cause seizures. They can cause headaches and nausea, usually worse in the morning. They can also cause no symptoms, and be found when someone gets an MRI for something else.  TYPES OF BRAIN TUMORS?  Brain tumors can be benign (not cancer) like meningiomas and pituitary adenomas. They can be primary brain tumors (come from the brain itself, not from somewhere else in the body) like gliomas and glioblastomas. They can be metastatic , which means they come from another part of the body to the brain.  ARE BRAIN TUMORS CURABLE?  Benign brain tumors like meningiomas and pituitary adenomas are curable with surgery. Primary brain tumors like glioma and glioblastomas, and metastatic tumors need surgery as well as additional treatment, such as chemotherapy and radiation therapy. They need to be followed by doctors to make sure they don‘t come back, and if they come back they may need more treatment.  WHAT SHOULD YOU DO IF YOU THINK YOU HAVE A BRAIN TUMOR?  You should see a neurosurgeon who specializes in brain tumors at an academic center. Some neurosurgeons treat both brain and spine, but usually brain tumor specialists have the most expertise and best outcomes. Neurosurgeons at academic centers meet weekly with other specialists, and can customize the best treatment plan for you and inform you of the most recent clinical trials.  WHAT CAUSES BRAIN TUMORS AND ARE BRAIN TUMORS RARE?  Some brain tumors are caused by radiation or cancer spreading from the body to the brain. However we don’t know what causes most brain tumors. Because they are rare, we don’t have many treatments. Much more research is needed to cure brain cancer. Brain tumor research centers like UMBTI perform cutting edge research to develop new cures for brain cancer .

Dr. Komotar is Associate Professor of Neurological Surgery at the University of Miami School of Medicine. He graduated summa cum laude with a B.S. in neuroscience from Duke University spending a year at Oxford University in England to focus on neuropharmacology. He received his medical degree from The Johns Hopkins University School of Medicine with highest honors and completed his internship and neurosurgical residency at Columbia University Medical Center/ The Neurological Institute of New York, followed by a surgical neuro-oncology fellowship at Memorial Sloan Kettering Cancer Center to specialize in brain tumors. As Director of the University of Miami Brain Tumor Initiative, Director of Surgical Neuro-oncology at the University of Miami, Director of the UM Neurosurgery Residency Program, and Director of the UM Surgical Neuro-oncology Fellowship Program. Dr. Komotar is an internationally recognized leader in the field of brain tumors and performs nearly 700 procedures for these conditions each year using advanced cutting-edge surgical/ radio surgical techniques, making him one of the highest volume brain tumor surgeons in the world. Dr. Komotar's office is located at 1321 NW 14th St, West Bldg., Suite 306, Miami, FL 33125. For information, call 305-689-2427 or visit www.ricardokomotar.com or follow @ricardokomotar.

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ARE YOU TOO YOUNG FOR HEART DISEASE? Are you one of those people who believes you are just “too young” to get heart disease? You are exercising. You are getting rest.You are watching what you eat.You even use sunscreen! But what about the parts of you that are not visible? How can you tell that you are in the best health possible, even on the inside? There are ways to check! It all starts with making the time to take care of yourself.You are busy taking care of the kids, the job and the house… so do the same for yourself. Check in with your doctor to make sure that your blood pressure is controlled and that your blood tests are normal. The incidence of type 2 diabetes is increasing, and studies show that many people don’t even realize that they have it. It can be silent for many years, but the damage to the microvasculature is occurring. Make sure that you check your fasting glucose and insulin at least once a year, or more often if necessary. Both diabetes and high blood pressure are known risk factors for heart disease, and can be treated fairly easily. But is that it? Is there anything else we can be doing? Well, with today’s technology, it has become possible to look into your heart health in a very advanced way. But don’t wait until a heart issue appears. The time to look is now, so that you can get on a path to prevention. The American Heart Association has told us that women should be doing calcium scores by the age of 50, in the same way they do yearly mammograms. And men may need to begin at age 40, depending on their risk factors. If there’s a very strong family history of cardiac disease, testing might even need to be earlier than that.

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The calcium score (also known as the Agatston Score, measured in Agatston units) is now recommended by the American Heart Association as an important test to determine risk for heart attacks and consequently whether statin drugs, like Crestor and Lipitor are indicated. The calcium score is determined from a noninvasive CT scan that is quick (about 5 minutes), safe (uses minimal radiation) and inexpensive. (typical cost is about $99). The scan looks for deposits of calcium inside the blood vessel walls. As the vessel wall suffers more damage (from smoking, small LDL cholesterol particles, or high blood pressure), calcium is laid down to protect the wall. This calcium is then seen in a scan, which can alert your health care provider that the vessels are under stress.Your doctor can work with you to limit the stress to your blood vessel walls. Remember, this test should be done when you are young, so that you get on the appropriate path to protection.

THE POWER OF ZERO Research has shown that people who are fortunate enough to have a calcium score of 0, do not need to take statin drugs, even if there is a high cholesterol level. But, if the calcium score is over 100 Agatston units, then a statin is indicated and can be lifesaving (even if your cholesterol level is low). Of course you will want to review this information very thoroughly with your doctor. It is powerful information to have! It has been estimated that almost half of the people who take statin drugs might be able to stop them, if they learn of a zero score. Ask for your calcium score. Find out if you have the Power of Zero. Make sure you learn about your cholesterol size as well as number. Find out about your genetic markers for heart disease. And make this the year that you take charge of your health, from the inside and out!

Dr. Judi Woolger is the Chief Medical Officer at the Agatston Center for Preventive Medicine, where prevention is part of our name! The Agatston Center has concierge offices in South Beach and Pinecrest. We encourage you to talk to your doctor to arrange for your calcium score and learn about the Power of Zero. You can email me at: judi@ agatstoncenter.com or call at 305-538-3828


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In an emergency, time is valuable. So is an experienced team. En caso de emergencia, el tiempo es valioso. También lo es un equipo con experiencia. A COMMUNITY BUILT ON TRUST

CUIDANDO A NUESTRA COMUNIDAD CON CONFIANZA

A new option for emergency care that’s convenient, open 24/7 and in your neighborhood – is COMING SOON!

Una nueva opción para la atención de

Where do you go for emergency care when you need it, even at 10:59 p.m.? Introducing the new Emergency Center Bird Road, an extension of Coral Gables Hospital’s Emergency Department. We’re dedicated exclusively to emergency care, 24/7. Our conveniently

¿A dónde se debe dirigir para recibir atención de emergencia cuando la necesita, aunque sean las

by experienced emergency room physicians with the ability to handle the same serious conditions as other emergency rooms.

vecindario llega – ¡MUY PRONTO!

Road, una extensión del Departamento de Emergencias de Coral Gables Hospital. Nos dedicamos exclusivamente de la semana. Nuestro centro convenientemente ubicado que mantiene el estilo del vecindario cuenta con médicos de sala de emergencias y ofrece atención de alta calidad con la capacidad de tratar las mismas condiciones serias que otras salas de emergencias.

Call 833.520.0109 now for Bird Road

In case emergency, 911. § February INSPIRE HEALTHdialJanuary 92 of an

8665 Bird Road, Miami

coralgableshospital.com/birdroader

Llame al 833.520.0109 ahora mismo para recibir un kit de primeros auxilios GRATUITO. En caso de emergencia, marque 911.

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Inspire Health 45  

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