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INSPIRE

PUBLISHED BY COMMUNITY NEWSPAPERS

MAY | JUNE 2020

Complimentary

WHY WALKING IS THE BEST EXERCISE

For Kids

WE’RE ALL IN

HOW TO ACCESS HEART CARE

POST-PANDEMIC

Dr. Marshall Doing Her Part MARSHALL COSMÉTIQUE CENTER STEPS UP DURING CORONAVIRUS FIGHT

INSPIRE HEALTH

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The Doctor Will See You Now:

THE EVOLVING WAY TO ACCESS HEALTHCARE POST-PANDEMIC

Yasser Rodriguez, M.D., M.B.A., FACC, is a cardiac electrophysiologist in the South Florida community. In addition to managing general adult cardiac conditions, he specializes in arrhythmias, pacemakers, defibrillators, and advanced ablations. He has authored several peerreviewed articles and book chapters, mainly focusing on new approaches to cardiac procedures.

The Coronavirus Disease 2019 (also called COVID-19) has affected nearly every aspect of our everyday lives. This invisible threat has exposed several issues regarding American healthcare infrastructure and delivery. Problems with the supply chain of necessary medical equipment (such as personal protective equipment) and medications were painfully exposed. The development of adequate testing methods and volume has proven to be quite difficult. Lastly, access to medical consultation and care has proved very challenging for some patients – especially for those that are considered the most vulnerable. Life will likely not go back to complete normalcy until either a treatment or vaccine is developed. Given this reality and out of necessity, there has been incredible innovation and change to traditional healthcare delivery. The emergence of telemedicine has been accelerated and is currently considered the “21st-century house call.” The rise of virtual visits is reflected by acceptance from Medicare and private insurance carriers alike. The barriers are few, given that a virtual consultation can be accomplished through your everyday smartphone, tablet, or laptop computer. Via a virtual consult, new and existing patients are evaluated from the comfort of their own home or office. Symptom management, medication changes, and even pacemaker monitoring can be accomplished – remotely. Our patient population has been receptive and extremely appreciative of this platform, given that they could readily

access their doctor even as this pandemic was rapidly accelerating. Telemedicine, despite its strengths and evolution, is not a complete substitute for a traditional visit nor the ultimate panacea for healthcare delivery. Instead, it is an essential tool that is a complement to the entire armamentarium. Traditional visits will have to adapt to this post-pandemic world. In our office, gone are the waiting rooms that patients were previously accustomed to. Rather, our team schedules patients in a manner that facilitates bypassing the waiting room altogether, and they are ushered to the examination room by staff donned in a mask and face shield (for mutual safety). Elective procedures were canceled state-wide in Florida in mid-March. This decision was made for patient safety and to preserve vital protective equipment. Very soon, these elective cases will resume in hospitals state-wide; however, several changes will be implemented. Testing for COVID has accelerated at a blinding speed, and testing will be vital to facilitate these outpatient cases safely. Hospitals will likely employ an array of same-day rapid testing with possible pre-procedure blood work (that may assess the presence of COVID antibodies). Life will gradually return to normalcy. We must retain the lessons learned from this global experience, both on a personal and community level. Healthcare delivery will never be the same, and that’s not necessarily a bad thing.

To schedule a visit, please call or text: (786) 349-3129 or visit www.MyCardiologist.com

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contents M AY | J U N E  2 0 2 0

20

Dr. Marshall Doing Her Part

32-39 WE’RE ALL IN

For Kids

5 SUPERFOOD

16 EAT FRESH

Health benefits of ginger

Top 10 reasons to  eat salad every day

8 HEALTHY MIND

18 EDUCATION

When you're forced to hit menopause 

10 EXERCISE

Why walking is the best exercise

14 WELLNESS

Get relief from rheumatoid arthritis

WCU helps internationally educated physicians 

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INSPIRE HEALTH

May § June 2020

24 RECIPE

36 RECIPE

Chicken cucumber avocado salad

Vegan very vanilla cupcakes

28 HEALTHY BODY

38 MIGHTY KIDS

How stress affects weight loss is all in your head

How to raise independent children

30 DISCOVER

Help develop physical balance

Five tips for healthy air travel

32-39 SPECIAL SECTION "We're All In For Kids"  Special Section & Guide

40 HEALTHY KIDS 42 GEOCACHING

The perfect blend of technology & the great outdoors


super food

Ginger By Kristy Podruchny

STAYING HEALTHY REQUIRES SOME ROUTINE AND CONSISTENCY. DEVELOPING A HABIT OF BRINGING GINGER INTO YOUR LIFE IS A HELPFUL CONSIDERATION FOR PREVENTING AND TREATING ILLNESS.

G

inger has enough health benefits and spice to catch the attention of chefs and researchers. Humans have been using ginger to treat various ailments from nausea to arthritis for thousands of years. After learning about all the health benefits this super food offers, you’ll want to incorporate ginger into family meals and make ginger tea daily. Ginger is also great in poke bowls or in a salad dressing for an extra kick. Many of the bioactive compounds found in ginger have antioxidant properties that fight damaging free radicals. Gingerols and shogaols are two bioactive compounds found in ginger. More gingerols are found in fresh ginger than dried, but the shogaols present in dried make up for

that loss—so either form is beneficial. Ginger can be used to alleviate nausea, control pain and inflammation, fight viruses, help control blood sugar and has been studied for its potential to prevent cancer. Entire books can be written on the health benefits contained in this popular spice. People with rheumatoid arthritis (RA) can look to ginger’s antiinflammatory properties to help battle pain and inflammation from the condition. A study published in the journal “Arthritis” concluded that though further studies are needed, there is enough evidence to suggest that ginger can help stop the progression of RA and possibly reverse damage. A noninvasive RA treatment with no side effects? Ginger truly is a super food!

People with rheumatoid arthritis (RA) can look to ginger’s anti-inflammatory properties to help battle pain and inflammation As if ginger hasn’t done enough for us, it has the potential to help our brains, too. A 2020 study published in “Journal of Pharmaceutical and Biomedical Analysis” found that gingerols and shogaols are able to cross the blood-brain barrier (BBB). This is big news! The research suggests that ginger’s health benefits can cross the BBB to help treat anxiety, Alzheimer’s disease, Parkinson’s disease and epilepsy. Staying healthy requires some routine and consistency. Developing a habit of bringing ginger into your life is a helpful consideration for preventing and treating illness. Grate some fresh ginger, cut a lemon and add hot water to your favorite mug for a spicy tea. Breathe and enjoy your natural medicine. INSPIRE HEALTH

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editor’s letter

INSPIRE

M A G A Z I N E

PUBLISHED BY COMMUNITY NEWSPAPERS

Seeking Achieving Cheers toand a New Year!

Balance

Let’s not dwell on the past, instead let’s look toward our future with passion, understanding, and humility. January is the time for wiping the Now in South Florida but havereinventing re-opened,the theway truthweislive about to slate clean. Notthat onlybeaches for making resolutions, come out. And perhaps literally – right out the side of your swimsuit! Whether our lives. you spent your days of seclusion focused on exercise or focused on food, we’re So if one of your goals is to start the new year with a focus on heart about to find out. If it’s mostly the later, what can you do about it now? health, you’ll want to read up on our “Easy Cardio Activating Exercises” or seekforbalance. take in theBreath “Top –5 and Foods Heart Health” that will guide your shopping habits in There 2020.is no rulebook for this. But summer does presents a prime

opportunity to work your lifeHeart – by unplugging And what better timeonto achieving do so thanbalance during in American Month in from work Traditionally when possible the to spend family around the pool February. monthquality for all time thingswith heart related, we hope to or by taking a day and heart again.inEven engaging in here a personal inspire you to taketrip carenow of your the many stories that aredevelopment related serve tovascular steady your to theclass fieldcan of cardio care.spirit, which is especially important in the age of the coronavirus. Lest we not forget, this is also the time of year for lovers, to celebrate So as we step out–ofandournothomes and into the simmering monthsout. of summer, those closest to your heart just with another humdrum dinner this issue is a good place to start, with cool ideas that encourage balance That’s why we encourage you to “Bring the Love” with creative activities to in all areasValentine’s of life. Day. celebrate timeourof cover year story when on children are ready to rocket ThenIt’s be also sure that to read Dr. Michael Foreman – ainto realsummer recess.for Sopatients be sure to visit Kids Section Summer-Camp eye opener who areour open to the idea for of comprehensive pursuing the “Ultimate Guide. Here you can itpick a program closechronic to you,degenerative find out which camps are Second Opinion.” When comes to treating health operational, andhigh-blood what activities offering this year. In light problems caused by sugar, they’re gastro intestinal afflictions, or of all the new rules, regulations added emphasis on health and safety, it’s good to autoimmune diseases, there and are alternatives. look before you leap – call ahead! During this transitional time of year, it is our goal to inspire you to live,is work, play, healthy, and readand Inspire and–just reflect on So what important, goodHealth, in your life notmaybe just init will inspire youbut to beyond. achieve balance in your life, after such a rocky spring. 2020, More than ever, we wish you well, Be well!

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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inspirehealthmag.com § #inspirehealthmag May § June 2020

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


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

• 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

786-360-5588 | 786-286-6860 info@misabuelosadultdaycare.com misabuelosadultdaycare.com INSPIRE HEALTH 7


healthy mind

T

he day carries on with it a plethora of mistakes and disappointments at work. The boss pulls you into his office during lunch, wanting to discuss your recent job performance. Two employees have complained that you have snapped at them over minor issues and your weekly reports have been lacking in a number of pertinent details.

WHEN YOU’RE FORCED TO HIT

(meno) PAUSE… By: Kelli Ewing, M.Ed., CIT, NCC, CCMHC, LPC

It’s 6am. You woke up a few times throughout the night, so you don’t feel completely rested. As you slowly push yourself into an upright position, the ice cold air from the AC vent sweeps your skin but the heater might as well be on--you are drenched from head to toe.

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You drive home feeling both saddened and defeated.You make a mad dash for the freezer and consume the remainder of the Rocky Road ice cream in record time. It doesn’t dawn on you until after you finish the last bite of ice cream that it is mighty quiet in your home.You know that by now, your younger son would be a nuisance about when dinner would be ready. It is already 7:45pm.You walk over to the fridge to get an idea of what to throw together but your eye is caught first by a brightly decorated invitation that hangs on the door by a magnet. The invite reads: “Join us at 6:30pm for the Annual Senior Banquet…gasp, you forgot all about it. If you are a woman (roughly) between 45-55 years of age and the above scenario of memory loss, night sweats and diminished attention span sounds like a typical Tuesday in your home, you may very well be in the beginning stages of menopause. The first stage of menopause is known as perimenopause and can last anywhere from 2-4 years. In this stage, women are likely to experience frequent hot flashes, night sweats, insomnia, mood instability, changes in their menstrual cycle, hair and bone density as well as weight gain-- just to name a few. Once a woman has lost her menstrual cycle for 12 consecutive months, she is officially in the life changing stage of menopause. While the changes brought on by this phase of a woman’s life are responsible for a number of physical alterations to one’s functioning, many women tend to be caught off guard by the not-so-positive effects to their

mental functioning. It is now widely accepted that menopause is linked to certain psychological and behavioral changes. Mental disturbances linked to the gradual depletion of estrogen and progesterone include (but are not limited to): irritability, tearfulness not caused by a sad event, excessive worry, diminished energy, concentration problems, loss of memory and feelings of low self-esteem. While estrogen therapy (ET) is an option for many women when attempting to find stability both physically and mentally following menopause, (or after a hysterectomy or the surgical removal of the ovaries) not all women are wired alike. Many women are forced to adopt different lifestyles that don’t include the use of ET. While natural remedies and physician-approved vitamin combinations may be helpful for many, “stress relieving tactics” can be used to assist in the stabilization of a woman’s mental health. Such tactics include participation in pleasurable activities, talking with friends to gain emotional support, snacking on healthful raw vegetables and fruits, seeking creative outlets that fulfill mental and spiritual needs, progressive deep breathing, maintaining a healthy sleep schedule as well as regular exercise. There is also the option of support groups and professional counseling. As women, we can often be very quick to judge ourselves harshly when we aren’t operating to the best of our ability. The cornerstone of mental health through the process of menopause (in addition to the ‘stress relieving tactics’ above) is quite simplistic. We must recognize that we are human beingsriding the natural rollercoaster that is the female life cycle. While this process takes it course, without your without your permission, you always have the option to treat yourself well and to give yourself a break. After having been an awkward teenager, brave young adulthood, (possibly) experienced childbirth, motherhood and now menopause, you can handle this too! ■


DR. MARIO ALMEIDA & ASSOCIATES CARE ABOUT YOUR HEALTH

BILLINGUAL STAFF

INTERNAL MEDICINE, NEPHROLOGY, AND HYPERTENSION

OUR PRACTICE IS COMMITTED TO SERVING OUR EXISTING AND WELCOMING NEW PATIENTS IN OUR COMMUNITY. CALL OUR OFFICE TO SCHEDULE YOUR TELEMEDICINE APPOINTMENT. NOW ACCEPTING:

(305) 669-3360 7000 SW 62ND AVE. STE 605 SOUTH MIAMI, FL 33143


exercise

WHY WALKING IS THE

BEST EXERCISE By D. B. Virago

May ยง June 2020


Y

OU ALREADY KNOW THAT REGULAR EXERCISE IS GOOD FOR YOU. THE PROBLEM IS DOING IT CONSISTENTLY. ONLY GOING TO THE GYM ONCE EVERY COUPLE OF WEEKS WILL DO MORE HARM THAN GOOD. IT WOULD BE BEST IF YOU DID SOMETHING THAT YOU WILL BECOME MOTIVATED TO DO DAILY, AND THAT, IN TURN, WILL MOTIVATE YOU. THIS ARTICLE EXPLAINS WHY WALKING IS THE BEST EXERCISE.  It's Easy and Cheap You don't need a lot of extra time. You don't have to drive to a gym or wait for a class. You don't need a lot of expensive equipment. A good pair of shoes and weather-appropriate clothing is all you need. If you walk indoors, you don't even have to worry about the weather. You'd be surprised at how early your local mall

unlocks its doors and how many fellow walkers you will encounter in the early morning. To go for a walk, all you have to do is stand up and go.  You Already Know How Walking is one of the first things you learned to do as a child and you've been doing it ever since. You don't need to learn how to program a fancy piece of equipment. You don't need to practice how to balance, climb, kick or dance. You already know this. Like the Nike ad said, just do it.  Walking Doesn't Hurt You've been walking your whole life. Your body is already adjusted to it. As long as you don't push yourself too hard, you aren't going to come home with sore muscles after a walk. You won't pull your back muscles or injure your rotator cuff. Invest in a pair of shoes with good support and cushioning, and you can walk every day, injury-free.

It can get your creative juices flowing and has been shown to aid in memory and mental acuity

 Walking is Healthy in Other Ways Besides the physical benefits, walking helps your whole person. Walking clears the mind but gives you a chance to focus. It can get your creative juices flowing and has been shown to aid in memory and mental acuity. Walking gets your eyes away from screens and your ears away from phones. If you walk outside, you get fresh air and vitamin D. If you've been thinking about starting an exercise regime, think walking. You can start right now, and you can do it every day. Get up, get out there, and walk.

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CARE RESOURCE PROVIDES TELEHEALTH

Medical and Behavioral Health Services Remaining Committed to Quality and Accessible Care During COVID-19

In these challenging times, our emotional and physical health is compromised by the risk of COVID-19. In the face of this pandemic, Care Resource is even further committed to providing access to quality and comprehensive healthcare. We consistently strive to keep our patients’ holistic health in balance. In order to serve our patients while protecting them from COVID-19 by adhering to the practice of social distancing, we have expanded our telehealth medical and behavioral health services. Telehealth services are being covered by most commercial insurance carriers, including Medicaid and Medicare. Some insurance plans, such as Aetna and UnitedHealthcare, will cover telehealth services at no cost. Uninsured patients will be charged for the service on a sliding-scale basis. Those enrolled in the Ryan White program will also be able to benefit from telehealth services.

In order to initiate a telehealth session, patients must call the health center and specifically request a telehealth appointment. Next, patients must download the Zoom application on a mobile device, or visit www.zoom.us in order to connect with a provider via video conference. Care Resource’s Behavioral Health Services Department will also offer all counseling services via telehealth. Our licensed behavioral health specialists are available to discuss the heightened levels of anxiety that our community is experiencing during this time and to offer cop-

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ing mechanisms. Virtual support and social groups will replace in-person meetings. Emergency counseling services will be provided at all locations in Broward and Miami, but clients are encouraged to call prior to going in for services. For those patients in our Medication Assisted Treatment (MAT) program, medical appointments will be scheduled as usual. If individuals are exhibiting symptoms of COVID-19, they should contact their provider prior to coming to their appointment in order for alternative arrangements to be made on a case-by-case basis.


"We are pleased to offer telehealth services to our patients as a flexible way of having their healthcare needs met, whether it be questions about their symptoms, starting PrEP to prevent HIV, management of chronic illness, or other questions. We offer new and existing patients access to our telehealth visits, thereby reducing all patients’ risk of exposure to COVID-19." – Dr. Steven Santiago, Chief Medical Officer If you have questions, require assistance, or would like to schedule an appointment, contact us at

(305) 576-1234 ext. 623 or 635. Please visit www.careresource.org for more information. About Care Resource: Care Resource is a 501(c) (3) nonprofit organization and a Federally Qualified Health Center (FQHC) with four locations in Midtown Miami, Little Havana, Miami Beach, and Fort Lauderdale. The health center provides comprehensive health and support services to address the full health care needs of South Florida’s pediatric, adolescent and adult populations. INSPIRE HEALTH

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wellness ids Omega-3 fatty ac ideal found in fish are allies in the battle ation. against inflamm

WHEN IT COMES TO CHRONIC INFLAMMATION, NATURE HAS A LOT TO OFFER. RELIEF FROM RHEUMATOID ARTHRITIS (RA) OFTEN COMES FROM NATURAL REMEDIES—IN FACT, 6090 PERCENT OF PATIENTS WITH RA SEEK ALTERNATIVE MEDICINE TREATMENTS ACCORDING TO A 2014 REVIEW PUBLISHED IN “ARTHRITIS.” RA is an autoimmune disorder that causes severe joint pain as a result of an inflammatory response to the tissue that surrounds joints. The confused immune system attacks the person’s own tissue. What causes RA is still a mystery, but genetics and environmental triggers can play a role in developing the condition. As of now, there is no known cure or treatment to reverse the damage caused by RA, but there are treatments that can help alleviate pain and inflammation. Though there’s mystery surrounding RA, one way to look toward prevention is to focus on maintain-

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R h e u m a to i d

A r th r i ti s

May § June 2020

By Kristy Podruchny

ing a healthy immune system with a healthy diet and an active lifestyle. Treatment for RA usually includes non-steroidal anti-inflammatory drugs (NSAIDs) and injectable steroids. It’s common for patients to develop stomach ulcers from the NSAIDs and adrenal issues from the steroids. Despite this, there’s good news that can clear some of the fog surrounding an RA diagnosis—we’ve been provided a seemingly endless source of anti-inflammatories from nature’s medicine cabinet. The goal is to reduce as much inflammation as possible to relieve pain and stiffness. Omega-3 fatty acids found in fish are ideal allies in the battle against inflammation. The eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) from omega-3 fatty acids contain anti-inflammatory properties

to reduce pain and swelling while helping support healthy immune function. They work by blocking inflammation pathways. All of this from the humble fish! Curcumin, a polyphenol found in turmeric, gets a lot of attention for its potent anti-inflammatory properties. It does this by blocking inflammatory cytokines to disrupt the signaling process that is necessary for inflammation to occur. If you add turmeric to your food with the goal of drawing out its medicinal properties, don’t forget to increase its bio-availability by adding a healthy fat and pepper to the mix. Ginger and turmeric are close relatives in the Zingiberaceae family, so it shouldn’t come as a surprise that ginger comes with

a long list of health benefits. Ginger not only helps combat inflammation associated with RA, it soothes the GI tract, which can help treat stomach ulcers caused by NSAIDs. The anti-inflammatory properties in ginger come from phytochemicals like gingerols and shogaols, which inhibit genes from being activated to produce an inflammatory reaction. Acupuncture, massage and hydrotherapy may offer some relief from the pain and swelling from RA. Find practitioners who know how to gently work with you. These treatments help increase circulation and release endorphins. Lifestyle changes are encouraged in people diagnosed with RA. It’s important to stay active and eat healthy. Smoking, inactivity and an unhealthy diet can trigger symptoms of RA and should be avoided. Replacing those habits with meditation, food prepping and time in nature will pave your way to healing and relief.


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eat fresh

TOP 10 REASONS TO EAT A FRESH GREEN SALAD EVERY DAY NUTRIENT-RICH DARK LEAFY GREENS CONTRIBUTE TO OVERALL HEALTH AND WELL-BEING. HERE ARE THE TOP 10 REASONS TO INSPIRE YOU TO EAT A SALAD EVERY DAY.

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1

INCREASES METABOLISM Leafy green salads contain vitamin C, which helps the body process fat efficiently, providing a positive effect on the metabolism.

2

PREVENTS CONSTIPATION The high fiber content in salads supports healthy digestion, helping to prevent or reduce symptoms of constipation and other digestive irregularities.

3

SUPPORTS WEIGHT-LOSS Green salads are low in calories while being nutrient dense, helping to support weight-loss goals.

4

INCREASES HYDRATION Leafy greens have a substantially high water content, helping you stay well hydrated.

5

PROTECTS EYE SIGHT Green salads can support eye health. Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and

macular region of the retina, thus playing a protective role in the eye.

6

PREVENTS INFLAMMATION Quercetin, a bioflavonoid found in leafy green vegetables, contains antioxidant and anti-inflammatory properties that host unique anticancer properties.

7

SUPPORTS BONE HEALTH Leafy greens supply the diet with a rich source of calcium, contributing to bone health.

8

SUPPORTS BLOOD The iron content found in dark greens (spinach, Kale, mustard greens) supports your blood, providing cells with the necessary oxygen required for cell functions to prevent fatigue or tiredness.

9

FIGHTS CANCER The rich anti-oxidant content of dark leafy greens prevents oxidative damage to cells, preventing free radicals from causing cancer.

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STRENGTHENS THE IMMUNE SYSTEM The plethora of vitamins and minerals found in leafy greens work synergistically to support the immune system. They support the body to prevent colds, flu, and infections from occurring.

AVOCADO CITRUS WHAT YOU NEED: Ÿ 2 handfuls water cress Ÿ 1 handful of baby spinach Ÿ 1 cup orange slices Ÿ ½ small Hass avocado Ÿ ¼ red onion Ÿ 2 Tbsp. of fresh squeezed orange juice Ÿ ¼ tsp. of fresh cracked black pepper SALAD PREPARATION: 1. Rinse and strain the watercress and spinach. 2. Slice one large orange or two small ones. Remove peelings.

3. Slice ½ of an avocado into thin slices. 4. Slice ¼ of a red onion into thin slices. DRESSING PREPARATION: 1. Squeeze 2 Tbsp. of juice from one orange. 2. Add black pepper to juice. Stir well. WHAT TO DO: 1. Add all prepared ingredients to a salad bowl and toss. 2. Drizzle with dressing. YIELDS: 1 Serving

Did you try this recipe? Tag us in your photo #inspirehealthmag

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WCU HELPS INTERNATIONALLY EDUCATED PHYSICIANS PURSUE A CAREER IN U.S. HEALTHCARE Every year, thousands of foreign-educated, highly skilled physicians come to the United States, only to face countless barriers when attempting to pursue a career in the American healthcare system. This creates a lose-lose situation for qualified professionals and the communities that stand to benefit from their skills and diversity. When looking for avenues that allow them to continue practicing health-related careers, many of these professionals turn to nursing, a booming field. Florida, in particular, ranks fourth in the nation for the highest nursing employment, according to the U.S. Bureau of Labor Statistics1, while other reports estimate Registered Nurse (RN) vacancies in the state will reach over 50,000 by 20252. Nurses are a crucial part of promoting and preserving the health of our communities. That’s why West Coast University (WCU) is committed to educating the next generation of nursing professionals to be skilled healthcare providers, regardless of their background. At WCU, students have the opportunity to learn from experienced industry professionals while getting hands-on training with high fidelity manikins and professional experience, “which allows them to truly grasp what patient care is like from a nurse’s perspective,”

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said Dr. Claudette Spalding, Miami Campus Dean of Nursing. “This translates into outstanding NCLEX scores. We are extremely proud of our students who had a 98.4% passing rate last year with excellent scores3.” These well-prepared professionals represent the growing diversity of our country and can provide different sets of skills with new perspectives. Additionally, studies reveal they are more likely than their U.S.-educated counterparts to serve minorities and underserved communities4. WCU understands the unique contributions, diversity, and passion foreign-educated doctors bring to the field and recognizes the importance of helping them successfully integrate into the competitive U.S. healthcare industry with a comprehensive and well-rounded education. In addition to dedicated faculty and career services support, WCU customizes education to meet each student’s needs and professional goals. “Many foreign-educated physicians cannot commit to becoming full-time students,” said Dr. Joshua Padron, Executive Director of West Coast University, “which is why we offer flexible weekend and evening schedules to accommodate their busy lives and allow them to continue their education at their own pace.”

May § June 2020

WCU also has the capacity to prepare students for different career advancement opportunities within the nursing world. “Nurses who become RNs through WCU can continue on their educational journey and pursue their Masters of Science in Nursing (MSN) to become Nurse Practitioners,” added Dr. Spalding, “or any other nursing career, all within the WCU system.” Students at WCU have access to highly skilled and dedicated faculty, as well

as real-world experience, relationships with hospitals, and tailored support during their job search. These tools provide this often-overlooked segment of professionals a clear path into the American healthcare system. Equipped with quality nursing education, these foreign-born physicians can continue working in a field that utilizes their existing knowledge and expertise without sacrificing valuable time and resources to do so.

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. The opinion is the individual’s sole opinion and not necessarily representative of that of the school, any instructor, or any student. Due to the current COVID-19 outbreak, the University has moved most of the on-ground courses into a distance education modality. However, as soon as the COVID-19 circumstances change, students will be expected to return on campus to complete their program onsite in the regular learning modality as approved by WSCUC and outlined in the university catalog. “Occupational Employment and Wages” U.S. Bureau of Labor Statistics. 2018. https://www.bls.gov/oes/2018/may/oes291141.htm 1.

“RN and LPN Supply and Demand Forecasts, 2010-2025: Florida’s Projected Nursing Shortage in View of the Recession and Healthcare Reform” Florida Center for Nursing. 2010. https://www.flcenterfornursing.org/DesktopModules/ Bring2mind/DMX/Download.aspx?Command=Core_Download&EntryId=17&PortalId=0&TabId=151 2.

“Report 4 – Jurisdiction Program Summary of all First-Time Candidates Licensed in All Jurisdictions” National Council of State Boards of Nursing. 2020 3.

“Foreign-Trained Doctors are Critical to Serving Many U.S. Communities” American immigration Council. 2018. https://www.americanimmigrationcouncil. org/research/foreign-trained-doctors-are-critical-serving-many-us-communities 4.


I AM A

NURSE

Adr ian aL ope z, B SN '18

West Coast University is proud to celebrate National Nurses Week — and you. We understand what it means to be a nurse. To give your all day-in and day-out. To be fully committed to helping others in both the hardest and best of times. Dedicating your skills, talents and compassion to strangers — it’s just who you are. We understand the pride that comes with the statement “I am a NURSE.” Say it loud, say it proud. Happy Nurses Week.

WCU is proud to celebrate the strong and courageous nurses during Nurses Week and all year long.

Visit WestCoastUniversity.edu Call Today 877-318-7025 INSPIRE HEALTH

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cover story

Dr. Marshall Doing Her Part MARSHALL COSMÉTIQUE CENTER STEPS UP DURING CORONAVIRUS FIGHT By Bill Kress The Miami Plastic Surgery Center at Marshall Cosmétique is a leading practice for cosmetic surgery and facial rejuvenation in the competitive South Florida market. Dr. Deirdre Marshall is a highly respected plastic surgeon of more than 25 years and is one of Miami’s top experts in breast reconstruction, hand surgery, and the correction of craniofacial deformities – procedures that improve one’s quality of life.

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In early spring of 2020, the world faced a massive and unprecedented shift in light of the Coronavirus COVID-19 pandemic. Dr. Marshall and her team understood the newfound need for preserving life at all costs, and joined arms with the entire nation in bracing for the full impact of the Coronavirus COVID-19 pandemic. AHEAD OF THE CURVE As soon as people in the U.S. saw what was com-

May § June 2020

ing and started to respond, Dr. Marshall quickly understood that her patients needed to postpone even the thought of facelifts, tummy tucks, facial rejuvenation and other elective procedures. In fact, she was way ahead of the curve on this front. “I guess you could say that the best way for us to step up was to step aside during this crucial time. By halting our center’s surgical services early on, we were doing our to help free up

precious medical resources and supplies, as well as hospital beds, for use on the front lines to treat COVID-19 patients,” said Dr. Marshall. Like everyone else, Dr. Marshall and her staff we were closely following media reports and seeing what was happening. “But I had also been talking for weeks with close personal friends near the epicenter in China and in Europe,” Dr. Marshall explained. “It was only logical to me that the virus would soon make its way to the U.S., and in particular to Miami due to the extraordinary presence of international visitors and businesses here. So, since the beginning, I was well attuned to the growing problem.” Tuned in and ready, by mid-March Dr. Marshall and her staff were fully prepared to swiftly implement the steps by which her practice would immediately cut out non-urgent cosmetic procedures and elective reconstructive surgery. “And especially cosmetic work,” she added. “Because it was not medically necessary, certainly no one would be harmed without it.”


MINIMIZING RISK “We started the effort by first looking at how to best maintain a policy of social distancing in the office, and then by reducing and ultimately cancelling all of our scheduled elective cases,” said Dr. Marshall. “I absolutely did not want to put our patients at risk of exposure by venturing out for non-urgent services, anymore than I wanted to put my staff or my family at risk.” It was a similar story concerning the more serious elective and non-urgent reconstructive procedures that Dr. Marshall performs, which would require a hospital-based surgery. She and her team were well aware that such procedures had to be postponed indefinitely, as hospitals were already prepping for the influx of COVID-19 patients. “Besides, in the case of breast reconstruction patients who need to be monitored in an intensive care unit following an operation, we didn’t want our otherwise healthy patients to be exposed to the virus in an ICU setting, occupying ventilators, and exhausting other important hospital and resources.” Many of the reconstructive operations performed right after breast-cancer treatment and other operations such as abdominal-wall reconstruction and hand surgery were deemed non-urgent and set aside for the foreseeable future. CALLING ALL HANDS And so began the process of advising patients that they would have to postpone their elective

treatments. Simultaneously, the American College of Surgeons released recommendations on March 13, stating, “Until there was confidence that our health care infrastructure can support a potentially rapid and overwhelming uptick in critical patient care needs, these steps will remain in place.” “I was also engaged in ongoing dialogue with practitioners in the U.S. and all across the world who belong to the American Society of Plastic Surgeons.” “The industry consensus was to curtail practices, except in cases of emergency, regardless of the financial consequences. So, would this have an impact on finances at Marshall Cosmétique Center? The clear answer was yes. Said Dr. Marshall, “I am a small business owner, so no employer pays me. So yes, I was worried because I had to continue compensating all my employees for who knew how long. But I truly believed I had an obligation to so.” IN THE FACE OF EMERGENCY Dr. Marshall commented, one benefit of operating her own private clinic is that she can open up and close whenever she wishes. “Because I own my own building and practice, and due to the fact that I live right down the street, I have always reassured my patients that I will be there for them in any emergency.” This flexibility was especially important during the peak of the coronavirus crisis, when an emergency visit

Doctor's Orders: Socialize from a distance and stay healthy by staying fit. to the hospital was fraught with danger, as medical staff were stretched to the limits, and healthy patients could be exposed to ill ones. Such was the case early on when one of Dr. Marshall’s patients called in to say her incision was opening and she was heading to the emergency room. “I immediately recommended that she not go there. Instead I told her I would drive to my office, meet her there, and take care of it on the spot – and I did.” So, what were the doctor’s orders throughout the pandemic? “We should socialize from a distance, not be socially distant – and stay healthy by staying fit.

ABOUT DEIRDRE MARSHALL MD Dr. Deirdre Marshall is a board-certified plastic surgeon and owner of Marshall Cosmétique Center. Her practice comprises cosmetic procedures such as breast augmentation, tummy tucks, face lifts, liposuction, and Botox and fillers. Dr. Marshall is also the number one referral option from Miami oncologists when it comes to breast reconstruction after breast cancer surgery. Located at 6360 Sunset Drive in South Miami, contact Marshall Cosmetique Center by calling 305-663-5790 or visit www.marshallcosmetique.com. INSPIRE HEALTH

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healthy mind

CBD OIL FOR A HE ALT H Y MIN D By Kristy Podruchny

M

odern medicine is retrieving cannabis from the depths of stigma. If we fix a few laws, CBD (cannabidiol) will continue taking brain health to exciting new places. The World Health Organization has deemed CBD as safe to use–there are no known adverse side effects unless it's used with certain medications, like statins. CBD oil comes from hemp flowers and can be made using different techniques depending on the desired end product. Hemp is harvested and cured before the flower is removed, then it’s ground up and placed in a solvent, like alcohol. The solution is evaporated, leaving raw CBD oil behind! Many CBD products are made into edibles, like chocolate or gummies. It's also available in sublingual tinctures, vape pens, cigarettes and transdermal patches. Most consumers take CBD to treat chronic pain,

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insomnia and anxiety. Studies proving the effectiveness of using CBD to treat these ailments in humans are slim to none. Studies on animals show promise, but human trials are often prevented by drug laws. The most conclusive research on CBD is related to seizures--specifically childhood illnesses like Dravet syndrome and Lennox-Gastaut syndrome. CBD reduces or completely eliminates seizures where ant-seizure medications have failed. The Endocannabinoid System CBD interacts with our bodies in a unique way. If we think of our body as a radio, the endocannabinoid system (ES) is the knob that brings us out of the static and back to a clear station for our brain, immune and endocrine systems. This system helps the body maintain homeostasis with the help of endocannabinoids produced by neurons. Both THC (the psychoactive

May § June 2020

compound in cannabis) and CBD produce phytocannabinoids which mimic the endocannabinoids we make. This could explain its reported effectiveness with pain management and memory. Legal or Not? Stigma associated with cannabis is to blame for the delay in medical research. Lack of research makes it hard to reclassify cannabis to encourage federal legalization, but its drug class limits medical studies. Cannabis research is trapped in legal muck. Hemp-derived CBD is legal in most states and can be purchased online,

CBD reduces or completely eliminates e izur seizures where anti-se d. medications have faile but proceed with caution if you live in states that are unfriendly to all things related to cannabis--like Idaho, Nebraska, and South Dakota. Though many states have passed laws legalizing cannabis for recreational or medical use, it is still illegal on the federal level--this includes CBD. Confused? Rightly so. The process of a blanket legalization of CBD has been messy, but the future looks green.

Endocannabinoid System https://www.ncbi.nlm.nih.gov/ pubmed/21916860


NON

CONSUMABLES

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CBD Path is a company on a mission to offer superior quality CBD products specific to each customer’s unique needs. We’ve seen firsthand how CBD has changed the lives of countless friends, family, and members of the veteran community. We’ve seen our loved ones recover from chronic pain, insomnia, inflammation, anxiety, and depression. We stand by our veterans, and we know just how powerful an impact the right support can make. A portion of our proceeds goes to support a nonprofit veteran organization. Purchase our products and learn about our Military Discount and Affiliate Program at: www.thecbdpath.com

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recipe

CHICKEN CUCUMBER AVOCADO SALAD By Amber Marie Arevalos

W

ith the warmer months coming into season, the demand for cooler recipes is high. We want to keep the house cool and do little to no work in the kitchen. This recipe is simple yet tasteful, with a lot of health benefits. You can dress this up as much or as little as you want. Chicken is a very common choice of protein. One chicken breast will give you 26.1g of protein, 1.4g of fat and 0g of carbohydrates. The lean protein found in chicken helps with growing and

maintaining muscle mass, which will help with increasing strength. Chicken breast without the skin contains the least amount of fat amongst all the other variations of chicken. Avocados contain an amazing amount of nutrition. One of the most common known facts about avocados is that they are a great source of healthy fat. The fat derived from avocados are in the omega-3 fatty acids, which is great for bone health. They also contain great sources of vitamins C, E, K and B.

INGREDIENTS — 6 boneless, skinless chicken breasts — 1 large cucumber, halved lengthwise and sliced into 1/4-inch thick slices — 1 bag spring mix — 2 avocados peeled, pitted and diced — 1 carrot julienned — 1/2 cup small broccoli florets — 1/2 cup sweet corn (1 ear, slice corn off cob and cook in microwave until tender) — 3 tablespoons olive oil — 3 tablespoons lemon juice (or the juice of 2 limes) — 1/4 cup cilantro, chopped — Salt and pepper to taste — Avocado oil spray INSTRUCTIONS  Spray chicken breast with avocado oil, season with salt and pepper. Cook in air fryer at 390° for 18 minutes. Remove and cool for 30 minutes before slicing.  Place spring mix in a large salad bowl.  Mix olive oil, cilantro, lemon juice and salt and pepper.  Drizzle with dressing and toss gently to mix all thoroughly.  Layer other vegetables around bowl.

Servings: 6 people If you do not have an air fryer for this recipe, you may bake the chicken in an oven at 350° for 40 minutes.

Nutrition Facts Per Serving Calories: 199 kcal Protein: 2.88 g Fat: 16.91 g Carbohydrates: 12.97 g

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Sunset Neurological Group is OPEN to serve the Community welcoming existing and new Patients

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Our Board-Certified Psychiatrist Clinicians are dedicated to addressing your Mental Health Issues providing expert evaluations, customized therapy and a medication management plan, to improve Patient's quality of life. Specialties include: Depression, anxiety, ADHD, PTSD, OCD, psychosis, substance abuse, and other mental health issues. Book Your Consultation Today

At Sunset Neurological Group we are your treatment Partner conducting comprehensive testing to IDENTIFY, evaluate and guide you to the path of recovery. Our friendly and caring Staff will assist you every step of the way.

NEW PATIENTS are seen in our Office on Monday and Tuesday EXISTING PATIENTS call our office to schedule a Telemedicine Appointment on Wednesday, Thursday, Friday 7374 S.W. 93 Avenue #201 Miami, Florida 33173 | 786.753.7467 INSPIRE HEALTH sunsetneurological.com

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“FOOD FOR A Better Mood” by Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND @The Running Nutritionist®, Fullei Fresh Chef Ambassador

It’s natural to be feeling unnatural during this most unique time in our lives. As a Licensed Mental Health Counselor/Nutrition Therapist, and author of Performance Nutrition for Tackling Stress, I can assure you are not alone, as the stress of being housebound 24/7 for the past several weeks causes our bodies to react with all sorts of emotional, physical, and metabolic responses. If you have ever taken a psychology class, you’re familiar with what experts call “Fight, Flight or Freeze” reaction to stress. You see, to cope with stress, we ALL do one of 3 things: Fight the stress with healthy coping mechanisms like nourishing meals, exercise and mind-body centering strategies; or Flight the stress, by emotionally “running” from the stress with quick fixes like alcohol, recreational drugs and/or comfort foods like sweets, high carbs or fats, or Freeze and hold all our emotions inside until we are ready to burst! In fact, freezing aka dissociation or numbing is the most common way to deal with stress. In one way, it helps us disconnect from the pain and emotions associated with anything troubling us, gives us temporary relief, however it’s also associated with long term mental health and chronic disease issues such as high blood pressure, heart disease, diabetes, and even cancer. FOOD THERAPY The ONLY way to gain control of even this uncontrollable situation and empower your body, mind and spirit is to include nourishing foods and beverages in addition to some form of daily activity, mindful meditation or prayer and companionship through family, human or furry friends. The quality of our diet is our first line of defense against stress. Sprouts, wheatgrass, farm fresh vegetables, fermented foods or cultured dairy, fatty fish like salmon or nuts, seeds and whole soy foods like tofu and tempeh ensure we’re getting essential nutrients such as protein,

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antioxidants, Vitamins A,C, B vitamins, the minerals zinc, magnesium, potassium, probiotics, omega-3 essential fats and fiber to build your immune system which in turn will build a healthy mind. It’s hard not to notice, the grocery stores are jam packed with shoppers, stocking up on all things paper and oh those comfort foods like sweets, high carb snacks like chips and crackers and meals like mac and cheese, and lots of booze to wash it all down. And what’s up with all the baking supplies missing? Blame it on neurotransmitters, the chemicals in the brain that make you feel good, relaxed, elated, ecstatic, joyful and at peace. The main neurotransmitters responsible for this are serotonin & dopamine and wait for nourishment to let your body know how you’re feeling. When you feed your body processed, sweet, high fat foods or alcohol, you get a neurotransmitter rush which temporarily makes you feel relaxed and ok. However, without the essential nutrients, protein and fiber, this is a short-lasting quick fix. The key then is to consume the high fiber, plant based recipes I am sharing with you on the Fullei Fresh blog (www.fulleifresh.com/blog) along with nutritious beverages like wheatgrass juice to give you a slow steady stream of beneficial carbohydrates for energy, protein for building the immune system, maintaining musculature and all the attributes that contribute to beautiful skin, hair and nails. My recipes include ingredients that overlap so there is no waste and simple to prepare. For example, after juicing the wheatgrass juice, I used the pulp to fortify the veggie burger and arepas. The wheatgrass juice was used in the bread and infused fermented garden-fresh daikon radish and carrots and arepas. At https://www.fulleifresh.com/post/food-for-a-bettermood you can find recipes for the Wheatgrass Infused Sprouted Loaf, Raw Sprouted Garbanzo Bean Veggie Burgers, Fermented Wheatgrass Infused Daikon and Carrots and Pickled Veggies.


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healthy body

:

IT'S ALL IN YOUR HEAD HOW STRESS IS

Af f e c t i n g

YOUR WEIGHT LOSS PLAN By Samantha Harrison STRESS IS A DIFFICULT CONDITION TO TREAT BECAUSE IT MANIFESTS ITSELF DIFFERENTLY IN EVERYONE. SOME PEOPLE MAY REACT TO STRESS BY SPENDING MORE TIME ALONE, AVOIDING SOCIAL INTERACTION. OTHERS MAY REACT IN THE EXACT OPPOSITE BY GETTING OUT AND PURSUING THEIR GOALS MORE AGGRESSIVELY. Regardless of the way you react to stress, chances are, it's not helping your weight loss plans. Stress has a number of effects on your emotions, hormones and well-being that makes fitness goals difficult to achieve. If you're set on losing weight but you feel like you're falling behind, take a step back and acknowledge some of these facts about stress. Stress Causes a "Fight or Flight" Response Your body has a natural stress response that acts as an alarm system for your body. When you

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encounter a stressful experience, your body reacts by releasing cortisol, adrenaline and other hormones from your adrenal glands. Adrenaline increases your blood pressure, boosts your body's energy supply and increases your heart rate while cortisol suppresses functions that are unessential in a fight-orflight situation such as your digestive system and immune system. You'll experience a sudden burst of energy and alertness, but as the adrenaline subsides, you'll crash. When this happens, you're more likely to feel fatigued, restless and hungry, causing you to fall back on your weight loss routine. Fatty and Sugary Foods Reduce Stress "Stress eating" is not just something people have made up, it's a scientific fact. According to Harvard Health, high insulin levels combined with high cortisol in the body increases your appetite for fatty, sugary, and otherwise, unhealthy

foods that lead to weight gain. What's more, high insulin levels are typically associated with obesity– meaning people who are already overweight are more likely to reach for sugary and fatty foods when they're under stress. Stress Affects Sleep Patterns Restful and adequate sleep is essential if you want to achieve your weight loss goals. When you wake up feeling alert and ready to take on the day, you’re more likely to follow through with your diet and make it to the gym for your workout. According to the National Institute of Neurological Disorders and Stroke, about 40 million Americans have a sleep disorder and another 20 million experience other sleep problems. Many of these are either caused by or exacerbated by stress, anxiety disorders and depression; most of which are preventable. Sleep is one of the most important and complex functions of the body, so it's important that you do everything you can to help it along. When you get better sleep each night, your stress levels decrease and your fitness goals will become much more manageable. Weight loss shouldn't be a difficult or frustrating experience. If it is, you may be suffering from stress, high anxiety or depression. If you want to accomplish your goals, it's best to solve these issues before continuing your fitness routine. If these problems persist, don't be afraid to ask for help from a friend or loved one.

People who spend more time preparing meals are more likely to have healthier diets, according to a study published in the "American Journal of Preventive Medicine." They eat more fresh fruits and vegetables.


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discover In the days leading up to your flight, be sure to eat nutritious meals and get plenty of sleep

FIVE TIPS FOR

HEALTHY AIR TRAVEL By J. Cole

W

ITH TIGHTLY PACKED BODIES IN CLOSE PROXIMITY FOR LONG PERIODS OF TIME, AIRPLANES CAN FEEL LIKE FLYING PETRI DISHES, PERFECT BREEDING GROUNDS FOR COLDS AND OTHER VIRUSES. THIS MIGHT BE ENOUGH TO MAKE MANY PEOPLE SWEAR OFF FLYING ALTOGETHER, BUT THE GOOD NEWS IS THAT THERE ARE SEVERAL EASY WAYS TO REDUCE YOUR RISK OF GETTING SICK. HERE ARE FIVE SIMPLE TIPS FOR STAYING HEALTHY ON YOUR NEXT PLANE TRIP.

1.

Build up your immune system ahead of time. It's more difficult to fend off an illness if you're already feeling tired and rundown. So, in the days leading up to your flight, be sure to eat nutritious meals and get plenty of sleep. Prime your immune system so that when it's time to travel, you'll be starting from a healthy baseline. If you're already sick, consult your doctor before traveling.

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2.

Use vitamins, herbs and nutritional supplements wisely. Research suggests that some herbs, such as Echinacea, and certain vitamins might help to strengthen the immune system. Using these natural remedies could help you stay healthy while traveling. However, you should always check with your doctor before using any vitamins, herbs or supplements, in case of allergies or adverse reactions with any other medications you might be taking.

3.

Avoid red-eye flights. It can be difficult, if not impossible, to get a good night's sleep on a redeye, or overnight, flight. Because insufficient sleep can make you more susceptible to illness, you should avoid booking a red-eye flight if possible. However, if you're traveling overseas, there might be no choice. In that case, do your best to get as much sleep as possible on the flight. Wear an eye mask, exercise before getting on the plane and avoid caffeinated drinks before and during the flight.

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4.

Drink plenty of water and consume alcohol and caffeine in moderation. It's easy to get dehydrated in the dry atmosphere of an airplane cabin, and being dehydrated can make it more difficult to fight off a cold or virus. Drink plenty of water throughout your flight. Drink caffeinated or alcoholic beverages in moderation. If you have a beer or a cup of coffee on the plane, drink an equal amount of water. Excessively salty foods can also dehydrate, so you should limit these as well.

5.

Wash your hands often. Washing your hands is important no matter where you are, but in the germ-filled cabin of an airplane, good hand

hygiene is crucial. Carry an alcohol-based hand sanitizer for those occasions when you don't have access to soap and running water. Wash your hands before touching your mouth, nose and eyes. Flying can expose you to whatever germs your fellow travelers are carrying, so it's important to build up your own defenses. Following these tips could help you avoid bringing home a nasty bug as a travel souvenir.


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We’re all in for

kids INSPIRING YOUTH IN OUR COMMUNITY Inspire Health Magazine is dedicated to the health and well-being of kids in the South Florida community. Packed with a bunch of great content for young readers and their families, this special section highlights kid-focused news on things like smart foods, children’s physical and mental health – and even youth fashion tips and trends. As long as we all follow all local safety guidelines to help protect us from COVID-19, we can even have some fun along the way. And what’s more fun than ice cream? Banana Pecan Ice Cream – that’s what! Did you know bananas produce serotonin that makes you feel happy? It doesn’t get much better than that! Well, maybe a Very Vanilla Vegan Cupcakes.

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So be sure to check out these kid-friendly recipes and a whole lot more – like in our Mighty Kids section. One of the tricks in teaching your kids how to balance is talked about in our piece, Help Develop Physical Balance. Make them try to stand on one foot while on a trampoline – without falling. It’s not easy, but that’s the point. And as always, our South Florida Community Guide for Kids offers great ideas for really cool – and safe – things to do around town. Just be sure to look before you leap – listings could change at any time as local parks, businesses, and attractions are continually adjusting hours and admittance rules. From tots to teens, we’re all in for kids – because we know everyone wants their children to grow up strong and healthy – and with great confidence to take on the world. Here we go!


AT ALEXANDER MONTESSORI SCHOOL

A WORLD OF LEARNING IS IN THEIR HANDS Come tour the world of a child. See it. Believe it. Be amazed by Montessori at Alexander Montessori School. There are ample opportunities for parent participation and engagement. Once you understand our philosophy, learning anywhere else is unthinkable. Call 305.665.6274 to schedule your private tour at Alexander Montessori School. • •

Toddler (18 months) - Elementary (5th Grade) 4 Convenient Locations

57 YEARS OF SUCCESSFUL ALUMNI

www.alexandermontessori.com

Established 1963

TO LEARN TO LOVE TO LEARN

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GYMNASIUM TENNIS COURTS SOCCER FIELD DANCE STUDIOS SWIMMING POOL MUSIC ART COMPUTER SCIENCE ROBOTICS MONTESSORI CURRICULUM MIDDLE SCHOOL PREP


town! WE’RE ALL ABOUT

SOUTH FLORIDA COMMUNITY GUIDE FOR KIDS

You’re probably looking for fun places to go and things to do now that South Florida is back in business. Our Community Guide for Kids is a great place to start. We’re the go-to spot to discover summer camp, classes, and area attractions that will inspire kids while keeping them engaged, active – and safe. With listings for health practices and other local businesses that cater to kids, make this your essential checklist.

Please call first before heading out. Hours of operation and admittance rules are subject to change due to new community-health standards. We’re all about town, so let’s go!

POOLS PLAYGROUNDS & > MUNICIPAL PARKS & PLAYGROUNDS Alice Wainwright Park Amelia Earhart Park Brickell Key Park Charnow Park/Historical Paddleball Courts-Hollywood Cutler Ridge Park & Pool Doral Central Park Evelyn Greer Park-Pinecrest Fisher Park Flamingo Park Pool-Miami Beach Fort Lauderdale Aquatic Complex Founders Park Fruit & Spice Park Heritage Park-Sunny Isles Hugh Taylor Birch State Park-Broward Kennedy Park Lauderdale Manors Park Pool Lummus Park-Miami Beach Morningside Park McTyre Park-West Park Palmetto Bay Park Peacock Park Pembroke Park Preserve Tropical Park T.Y. (Topeekeegee Yugnee)

Park-Broward Venetian Pool > INDOOR PLAYGROUNDS FOR LITTLE KIDS Baby Stars Cool de Sac Flippo's Fort Lauderdale Goin' Bananas Jumpin' Jamboree Just 4 Fun La-La Land-Broward My Gym Peek-a-Boo Café > INDOOR FUN FOR BIG KIDS Dezerland Park FunDimension GameTime K1 Speed-Ft. Lauderdale Ninja Lounge at Dezerland Park Sky Zone Topgolf Xtreme Action Park-Broward Xtreme Rock Climbing-Miami > SWIM & SPLASH FUN Flamingo Pool Grapeland Water Park

Matheson Hammock Park Murray Park Aquatic Center Miami Shores Aquatic Center Oleta River State Park Paradise Cove Water Park-Broward Quiet Waters Park-Broward Rapids Water Park Venetian Pool

SOUTH FLORIDA ATTRACTIONS > MUST SEE & DO SPOTS AutoNation IMAX-Ft. Lauderdale Barnacle Historic State Park Butterfly World-Ft. Lauderdale Coral Castle Fairchild Tropical Botanic Gardens Hollywood Beach Boardwalk Jungle Island Jungle Queen Riverboat-Ft. Lauderdale Miami Beach Botanical Gardens Miami Seaquarium Monkey Jungle Pinecrest Gardens Zoo Miami


> TOP MUSEUMS Bonnet House Museum & Gardens-Ft. Lauderdale Coral Gables Museum Freedom Tower at Miami Dade College Gold Coast Railroad Museum History Miami Miami Children's Museum Museum of Discovery & Science-Ft. Lauderdale PAMM (Perez Art Museum Miami) Phillip and Patricia Frost Museum of Science Young At Art Museum-Ft. Lauderdale Vizcaya Museum and Gardens

SPORTS AFTER SCHOOL &

EDUCATION & ARTS > ACADEMIC ENRICHMENT & TUTORING Academic Advantage-Broward Alexander Montessori School Huntington Learning Center International College Counselors Kumon Math & Reading Center of Miami Kumon Math & Reading Center of Fort Lauderdale Mathnasium Miami Christian School Sylvan Learning Center > ARTS PROGRAMS Actor's Playhouse Area Stage Art Shack Broadway Kids Studio-Davie Delmar Arts Academy-Ft. Lauderdale Florida Children's Theatre-Broward Harris Art Studio-Hollywood Miami Arts Charter School Wynwood Miami Children's Theater Miami City Ballet

> AFTER-SCHOOL PROGRAMS Boys and Girls Clubs Dave and Mary Alper JCC Family Knowledge Action After School-Margate Girl Scouts HackShack Miami Children’s Theater Miami City Ballet Dance Program Ninja Kids Club-Ft. Lauderdale The Bee Academy YMCA > SPORTS PROGRAMS i9 Sports Miami Beach JCC Miami-Dade County Parks Sports Programs Miami Dolphins Sports Program YMCA of South Florida

SUMMER CAMPS > SUPERVISED, FUN, & EDUCATIONAL Belen Summer Camp Delmar Arts Academy-Ft. Lauderdale Family Knowledge Action Summer Camp-Margate Florida Gymnastics Training Center Frost Museum of Science FunCamps Miami Children's Museum Miami-Dade College Kids and Teens Miami-Dade Parks and Recreation Miami Seaquarium Let’s Go Summer Camp-South Miami The Real Food Academy YMCA of South Florida Zoo Miami INSPIRE HEALTH 35


VERY VANILLA

N GA E V

Total time: 55 minutes Active time: 15 minutes Makes: 12 cupcakes

CUPCAKES By Ilene Godofsky Moreno

Wasn’t it just the most exciting thing ever when someone would bring cupcakes to school on their birthday? This recipe is a throwback to the vanilla-on-vanilla childhood birthday fun.  Ingredients VEGAN “BUTTERMILK” ® 1 cup nondairy milk ® 1 teaspoon apple cider vinegar DRY ® 2 cups spelt flour ® 1 cup coconut sugar ® 1½ teaspoons baking powder ® ½ teaspoon baking soda ® ¼ teaspoon salt WET ® ½ cup vegan butter or coconut oil, melted ® 1 tablespoon vanilla extract VANILLA FROSTING ® 3 cups powdered sugar ® 1 cup vegan butter ® 1 teaspoon vanilla extract ® Splash of nondairy milk, as needed to blend TOPPING Vegan sprinkles

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 Directions  Preheat the oven to 350°F. Grease a muffin tin or line it with baking cups.  In a small bowl, stir the nondairy milk and apple cider vinegar together to create vegan “buttermilk.” Let the mixture sit for at least 10 minutes.  In a large bowl, whisk the dry ingredients together.  Stir the wet ingredients into the small bowl with the “buttermilk” mixture. Transfer the contents of the small bowl to the large bowl, and mix until the wet and dry ingredients are smooth.  Spoon the batter into the muffin wells, until each is about three-quarters full. Bake for 25 minutes, until lightly golden.

 While the cupcakes bake, prepare the vanilla frosting by combining all the frosting ingredients together in a blender or in a bowl with an electric mixer.  Remove the cupcakes from the oven and transfer them to a cooling rack. Let them cool completely, then top them with the frosting and sprinkles and serve or store in an airtight container.


PEDIATRICS & MATERNITY > PEDIATRICIANS Dr. Mark Ginsberg Dr. Leah Glaser Dr. Sandy Lieberman > PEDIATRIC GROUPS Care Resource Gables Group Kendall Pediatric Partners Pediatric Associates Pediatric Center of Excellence Pediatric Associates Fort Lauderdale North Pediatric Associates Hollywood Roads Pediatrics > MATERNITY HOSPITALS Baptist Hospital

Holy Cross HospitalFt. Lauderdale Hollywood Jackson Memorial Hospital Joe DiMaggio Children’s Hospital-Hollywood Mercy Hospital South Miami Hospital West Kendall Baptist Hospital Birth Center-Ft. Lauderdale > PEDIATRIC DENTISTS/ ORTHODONTISTS American Pediatric Dental GroupPembroke Pines Assure A Smile Dr. Margot Jobson Gohill Orthodontics Main Street Children's Dentistry Miami Orthodontist Group Petit Smiles Pinecrest Orthodontics

SPECIAL NEEDS PROGRAMS > EDUCATORS & SERVICE PROVIDERS Autism Soccer Best Buddies International Broward Children’s Center Crystal Academy Divine Academy of Broward Equine-Assisted TherapiesCoconut Creek Grind Fitness LEAP South Florida Sabrina Cohen Foundation Sensory-Friendly ShowsAventura Arts & Cultural Center Shake-A-Leg Miami Therapies 4 Kids UM-NSU CARD

FOOD & SHOPPING > KID’S STORES American Girl Barnes & Noble Children's Place OutletSawgrass Mills Kids Foot Locker-Plantation Learning Express Polo Ralph Lauren Children's Factory Store-Sawgrass Mills > MALLS & SHOPPING Aventura Mall Dadeland Mall Dolphin Mall Galleria at Fort Lauderdale Promenade at Coconut Creek Shops at Merrick Park The Falls International Mall Sawgrass Mills Westfield Broward


inspiring 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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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

May § June 2020

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 AVE R C it. High schoolers, aged 15 N E R CHILD CE. N E D to 18, can handle even more N E P INDE dence en ep responsibility. Let them earn d in g Buildin rly as ea s your trust and reward them a in can beg . d ol with more independence rs ea y 2 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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inspiring kids

Help Develop

Physical

Balance By Michele Poche

Here are 6 ways to teach your child physical balance: Stand on a trampoline with one foot. The object is simple. Tell your child, don’t fall down! You can later increase the level of difficulty by walking or jumping on the trampoline alongside your child as he or she tries to maintain balance. Build your own obstacle course. Include hurdles to climb under, crawl through or jump over. Time each child and let each try to beat his own time. Once your children have mastered the course, raise the hurdles or widen the jumps to keep it challenging and interesting. Sit on an exercise ball. Have your child sit on an exercise ball instead of a chair while coloring, playing a board game, or eating (although eating may get a bit messy). Challenge your child to keep both feet from touching the floor unless absolutely necessary.

Sign up for a martial arts class. Your child will learn the coordination and precise timing of self-defense and slowly build physical strength through kicking, jumping, balancing and footwork.

I

n the world of physical fitness, there are six skill-related components: agility, coordination, power, reaction time, speed and balance. Defined as the ability to maintain one’s equilibrium, balance is essential for both static (stationary) and dynamic (moving) activities. But, as with any skill, the level of proficiency varies greatly from person to person.

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May § June 2020

Walk a “tightrope.” Create a tightrope with tape, string, or chalk. For beginners, place two lines a few inches apart. Once this is mastered, narrow the path to increase the level of difficulty. Later you can elevate the challenge by using a wooden plank raised slightly off the ground. Close your eyes while doing any of the above exercises. Vision and balance are tied together very closely in the body, thus the challenges increase exponentially. Invest in a pogo stick. The pogo stick has been around since 1918, almost 100 years. It remains popular because it provides an all-over body workout. Use it to strengthen your child’s back and core muscles while also toning his or her legs.  *Close your eyes while doing any of the above exercises. Vision and balance are tied together very closely in the body, thus the challenges increase exponentially.


Banana Pecan Ice Cream First, here are 4 things you should know about bananas: they're the only fruit that produces serotonin, which makes you feel happy, they are a good source of Vitamin C, B6 and potassium, they deliver messages (scratch a note on a banana skin with a toothpick and in an hour, it'll turn dark brown and be readable) and best of all, they make nutritious ice cream! INGREDIENTS • 2 ripe bananas, peeled and frozen • ¼ cup coconut milk • 1 tsp. vanilla extract • 2 Tbsp. pecans • Pinch salt

Serves 4 Freeze 1 hour Prep 1 minute Whirl 3-5 minutes

DIRECTIONS  IMPORTANT FIRST STEP: Peel the bananas, cut into 1-inch chunks, and place on a baking sheet in the freezer until frozen solid, about 1 hour. (Or, ya know, just keep a Ziploc baggie of banana chunks in the freezer for dessert emergencies.) ❷ Place the frozen bananas in the bowl of a food processor. ❸ Whirl until they reach a creamy consistency, about 3-5 minutes. Add the coconut milk, vanilla, pecans and salt to the processor, and spin until combined. Depending on the size of your processor, you might need to

Miami Christian School .qxp_Layout 1 4/20/20 12:47 PM Page 1

Recipe from Well Fed 2: More Paleo Recipes For People Who Love To Eat by Melissa Joulwan Melissa Joulwan is a pioneer within the Paleo community, a bestselling cookbook author and food blogger. Her third cookbook is due this fall. You can visit Melissa’s blog at meljoulwan.com.

scrape down the sides a few times to help the bananas along their journey from frozen fruit to ICE CREAM. ❹ Scoop into serving bowls and lick it up!

ADD MORE YUM! Make your banana ice cream decadent by drizzling with a teaspoon or two of warmed sunflower seed or almond butter or add a handful of frozen strawberries or raspberries. 

MIAMI CHRISTIAN SCHOOL Elementary school students working in organic garden where they grow herbs and vegetables sold to raise funds to help attack poverty in our community.

A 66 YEAR LEGACY OF SHAPING FUTURE LEADERS K-3 THROUGH 12 GRADE PREPARATORY SCHOOL Call Today to Schedule a Tour 305.221.7754 | 200 NW 109 Avenue, Miami, FL 33172 | miamichristian.org INSPIRE HEALTH

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inspiring kids

Ge caching

FINDING AND LOGGING A GEOCACHE:

THE PERFECT BLEND OF TECHNOLOGY & THE GREAT OUTDOORS

1.

Click on the desired geocache to get information such as size, terrain, level of difficulty, description, hints and comments from other geocachers who have come and gone. (Beware: Some hints give away the farm.)

By Michele Robert Poche BILLED AS THE WORLD’S LARGEST TREASURE HUNT, GEOCACHING IS A REAL-WORLD OUTDOOR GAME, USING GPS-ENABLED DEVICES LIKE SMARTPHONES AND TABLETS. It gets its name from geo (earth) and cache (a hiding place). First appearing around the year 2000, geocache locations are now estimated at more than 2 million worldwide. That means you and your family are never far away from starting your own hunt!

GETTING SET UP:

1.

Download the free app. (A premium level featuring more locations is also available.)

2. 3.

Create an account. Use the map to locate geocaches near you.

2. 3.

Use this information to locate the geocache.

Sign the log sheet within it (most containers screw open) and log your find on the app, leaving comments for the next visitors if you wish.

4.

Leave the geocache exactly as you found it!

THINGS TO REMEMBER: • Geocaches come in all

shapes, sizes, and difficulties. One might hang from a tree at eye level, and the next might be magnetized to a pole only a foot off the ground.

P

• Some contain a little trinket

within them, such as a button, a coin, etc. Feel free to take the item and replace it with something comparable of your own.

E

• It’s best (and more fun!) to hunt

in pairs or even small groups. If you’re ever uncomfortable with the location of a geocache, move on to the next one.

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May § June 2020

“Not all who st. Some lo e r a r e d n a w ching.” are just geoca - Unknown


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Stay home. See our doctors from your phone.

Download the App and see a doctor today

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May ยง June 2020

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