Inspire Health 04

INSPIRE

Real Inspiration for Women

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Tips to Green Your Spring Cleaning

PROTECTYOUR LIVER WITH MILKTHISTLE

Take it Outdoors a refreshing workout routine THE BEST EVER DETOX BATH

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4 Tips for eating more whole foods

oods that cleanse INSPIRE HEALTH

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contents § PROTECT YOUR LIVER WITH MILK THISTLE { page 5 }

§ PLANT SOMETHING - IT’S GOOD FOR YOU

What do exercise, good nutrition, and a healthy mind have in common? { page 9 }

§ FRESHEN UP YOUR ROUTINE - TAKE IT OUTDOORS

One of the most wonderful climatic times of the year is here---spring! The birds are singing the most delightful songs and an unyielding graceful breeze is coherecing exercisers everywhere to join the scene. { page 10 }

§ GET OUT OF THE BOX - EAT WHOLE FOODS { page 14 }

§ DETOX NATURALLY

Quick fix detox diets are often a grueling undertaking and, as with most extreme dieting measures, they can potentially do more harm than good. { page 16 }

§ ZUCCHINI BOK CHOY QUINOA By: Kim Miller & Shannon Dougherty from the “Fit Mom Diet” { page 18 }

§ FASHION TRENDS ARE SPRINGING { page 19 } § TIPS TO GREEN YOUR SPRING CLEANING

Harsh chemical cleaners can be terribly dangerous to your health and the environment. Give your cleaning routine an eco-friendly makeover with these 5 green cleaning tips. Your home will be super sanitized, And fresh, fresh, fresh! { page 20 }

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24 Page

LIVE LIFE

FORWARD

FLOWER POWER

Protect your liver with MilkThistle

EXPERTS AGREE THAT THE VERY STATE OF YOUR HEALTH MAY WELL REFLECT THE HEALTH OF YOUR LIVER; THEREFORE IF YOU WANT TO BE HEALTHY, IT IS PRUDENT THAT CERTAIN ATTENTION BE GIVEN TO THIS ALL IMPORTANT “DETOXIFYING ORGAN.”

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he liver, the largest organ in the human body performs many vital functions to keep us healthy. Among these crucial tasks is the role of incessantly processing the blood used by the rest of the body.The liver converts food into substances needed for life and growth, it stores glycogen, amino acids, protein, and fat. It also plays a vital role in the digestive process as it makes the enzymes and bile that help to digest food.That’s not all; the liver delivers even more; the liver helps neutralize harmful environmental toxins and wastes.

Because our liver is always hard at work, lending it a little extra support may be worth the effort. Certain herbs, like Milk Thistle, have been shown to have a

positive effect on the liver. Milk Thistle isn’t new; it has been used medicinally for over 2,000 years.The first century Greeks recognized that Milk Thistle juice mixed with honey was indeed effective at carrying off bile. Much of the power of this herb lies in its seeds where the active component called silymarin is found. Silymarin is both an adept anti-inflammatory and a powerful antioxidant which may promote the regeneration of liver tissue. Milk thistle protects the liver by making the liver’s cells more impermeable to free-radical and toxin attack—both potential cancer causing agents.

Here are some of the conditions that Milk Thistle is used for: • Milk Thistle is used to relieve the

symptoms of hepatitis.

• Milk Thistle is used to relieve the symptoms of cirrhosis.

• Milk Thistle is used to relieve certain inflammation associated with liver conditions.

• Milk Thistle is used to help detoxify the liver.

• Milk Thistle is used to restrict damage to the liver caused by excessive alcohol, and/or chemotherapy/ radiation therapy.

• Milk Thistle is used to help protect the liver when taking prescription drugs for an extended period of time.

INSPIRE HEALTH TIP: As a daily wellness prescription for your liver, try drinking Milk Thistle tea with honey.

Before enjoying, talk to your doctor about any personal contraindications you may have to supplementing with Milk Thistle.

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editor’s LETTER

credits

Help us inspire others!

We want to know what inspires you to live healthy. Tell the editor at editor@inspirehealthmag.com. You could be published in the next issue of Inspire Health Magazine.

Find us online!

Follow us on Twitter @christinaleid Like us @ Facebook.com/inspirehealthmag Use #inspirehealthmag to show us what inspires you!

See what we’re pinning! Pinterest.com/IHMagazine www.inspirehealthmag.com The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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that maintain jobs that require repetitive movements, or jobs that require sitting for more than a few hours.

Sports medicine doctors and physical therapist both use massage therapy as a therapeutic method to increase range of motion, reduce pain and swelling, reduce scar tissue formation, improve circulation of blood and lymph fluids in injured patients. Physically, massage therapy is extremely healing to the body.

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Reasons to Get a MassageToday!

MASSAGE THERAPY IS MORE THAN A FEEL GOOD SPA TREATMENT; IT IS ANCIENT HOLISTIC HEALING METHOD THAT HAS ENORMOUS BENEFITS FOR BOTH THE MIND AND BODY. THE BENEFITS OF THIS ANCIENT HEALING METHOD ARE TOO MANY TO PASS BY; HERE ARE JUST A FEW REASONS WHY YOU SHOULD ADD MASSAGE THERAPY TO YOUR HEALTH CARE REGIMEN WITHOUT DELAY!

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MASSAGE THERAPY PROVIDES PSHCOLOGICAL BENEFITS Massage therapy has been shown to promote a relaxed, peaceful state of mind while enhancing the capacity for calm thinking, fostering a spirit of creativity. It satisfies the emotional need for a caring nurturing touch. Massage therapy is an excellent way to relive stress; many studies confirm it reduces levels of anxiety while improving stress levels.

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MASSAGE THERAPY PROMOTES PHYSICAL HEALING & INJURY PREVENTION Not only does massage therapy relieve mental tension, it is also a powerful method for relieving muscle tension and stiffness. Because massage therapy is so effective at relieving tension, stress, and even fatigue, it is very beneficial for individuals

MASSAGE THERAPY PROMOTES HEALTH & HEALING AT THE CELLULAR LEVEL Deep tissue massage, in particular, is a massage method used to enhance blood circulation and lymphatic flow throughout the body. Since the circulatory system’s job is to carry nutrients to cells and remove cellular waste products, deep tissue massage serves as an aid on the cellular level by creating optimal blood flow, helping the body work more efficiently.The increased rate of blood circulation means cells receive more oxygen and essential nutrients potentially maximizing the health of each cell. Increased lymph flow means more waste products are expedited to filtering glands; this helps remove toxic substances from the body.

INSPIRE HEALTH TIP:

Invigorating self-massage

Massage therapy, when performed using faster strokes, can help invigorate the mind and body. It can have a revitalizing effect and reduce fatigue. Begin massage using a loofah mitt or gloves made of other natural products. Start at the feet, then legs, working your way up to the top of your body. Use quick, circular strokes stroking upward toward the heart. For best results, try this massage in the morning in a well-ventilated room.

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mighty kids FEATURE

3 TIPS TO GET

your kids to eat healthier NEARLY EVERY MOM FACES THE “EAT YOUR VEGGIES” BATTLE WITH THEIR YOUNG ONES. SINCE KIDS ARE CREATIVE CREATURES, A LITTLE INNOVATION MAY GO A LONG WAY IN MOTIVATING THEM TO CRUNCH ON A VEGGIE OR TWO. THESE THREE TIPS CAN HELP MAKE VEGGIE TIME A FUN TIME. 1. GET CREATIVE. Play with the shapes and texture of fruits and vegetables to make them more appealing to children. Slice apples or other fruits into thin sections and then use a cookie cutter to make animal or flower shapes. Also, try adding vegetables, such as spinach or carrots, to fruit smoothies; this will provide a boost of nutrients without impacting the fruity flavor.

2.TRY A TWIST ON THE TRADITIONAL. Make everyday fruits exciting by

freezing them or pairing them with dipping sauces. Grapes are a perfect warm weather snack when frozen, and both peanut butter and yogurt are protein-rich dips for apples and bananas.

3. KEEP IT SIMPLE. Make it easy to eat healthy foods by keeping convenient options on hand.

Encourage children to eat vegetables with all-natural products, such as Dr. Praeger’s Littles. These bite-size veggie pancakes come in fun shapes, are gluten-free, and are available in several varieties. If you are trying to get more

protein in your kids’ diets, check out Fishies from Dr. Praeger’s. These bitesize minced fish nuggets can quickly and easily be cooked and served with a dipping sauce.

For more kid-friendly snacking tips and recipes like this veggie-filled mac and cheese, visit www.drpraegers.com.

CORE MOVE OF THE MONTH If you want to strong and fit, your core (the center of your body) deserves adequate attention.Your abdominal muscles have the weighty responsibility of holding your body upright throughout the entire day.

The stronger your core is, the better your posture will be and the stronger your entire body will be.Try this core strengthening exercise: This exercise recruits nearly all of your core muscles while working on balance and flexibility.

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For beginners: Bend your supporting arm so that you are resting on your forearm. Hold position for 15-30 seconds. Repeat on opposite side. As you progress, fully extend your supporting arm while stretching your other arm out to achieve a good stretch in your oblique muscles (side abdominal

exercise FEATURE

PLANT SOMETHING

it’s good for you

WHAT DO EXERCISE, GOOD NUTRITION, AND A HEALTHY MIND HAVE IN COMMON? They can all be achieved by working in your garden and eating the food you produce.

GOOD FOR THE BODY You may not look at pruning shears as exercise equipment, but gardening certainly does get the blood pumping. In fact, I see it as a calorie burning session of fun, without the duty of repetitions.You can achieve some of the same movements in your garden that you might do in a gym setting. Squatting, bending, twisting, reaching, are all common movements required for gardening.

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GOOD FOR THE MIND Not only can you burn some major calories, but gardening is an exceptional activity for the mind. Digging in the dirt can be a much needed break from technological gadgets, which humans have a finite attention span for.Your mind becomes engaged and disconnects from worries, as you strategically pull weeds and perfect your pansies. What is more, a little fresh air and sunshine is good for the soul. In fact, experts claim gardening helps alleviate depression symptoms, and some are using it as a subscribed treatment for their patients.

Watering lawn or garden 61 122 Mowing lawn (riding) 101 202 Trimming shrubs (power) 142 284 Raking

162 324 Bagging leaves 162 324 Planting seedlings 162 324 Mowing (push with motor) 182 364 Planting trees 182 364 Snow thrower (walking) 182 364 Trimming shrubs (manual) 182 364

Weeding Clearing land Digging, spading, tilling Laying sod General gardening Chopping wood Gardening with heavy power tools Mowing lawn (push mower)

182 364 202 404 202 404 202 404 202 404 243 486 243 486 243 486

Information above from an article by Dan Hickey, a former editor of National Gardening

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exercise FEATURE

FRESHEN UP YOUR ROUTINE take it outdoors ONE OF THE MOST WONDERFUL CLIMATIC TIMES OF THE YEAR IS HERE---SPRING! THE BIRDS ARE SINGING THE MOST DELIGHTFUL SONGS AND AN UNYIELDING GRACEFUL BREEZE IS COHERECING EXERCISERS EVERYWHERE TO JOIN THE SCENE.

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if you didn’t already know that exercise, in general, is totally good for you, recent studies are crediting outdoor exercise, in particular, with its own unique health benefits. A study published in the research journal Environmental Science and Technology, showed that exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. And it is no surprise that participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to engage in the activity again.

GREEN WORKOUTS While any exercise is good, clearly the benefits of indoor and outdoor workouts are vastly different. Indoor workouts simply cannot provide fresh air, majestic scenery, and naturally derived vitamin D from the sun’s rays.

In fact, the benefits of outdoor exercise have evoked experts to add a new

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name to the list of exercise jargon-“green workouts.” Green workouts are especially revered for the mental health benefits that nature provides; so much so, they are even being prescribed for individuals with depression and other mental illnesses. A green workout can provide a momentary break from the hectic American lifestyle that leaves many indoors, immersed in technological chaos.

How can you take advantage of all that a green workout has to offer?

A green workout can be as simple as taking a brisk walk or cycling around the block. Think of simple ways to get more green time; perhaps the next time you are at the park, you can blast through a few pushups, triceps dips, and crunches while your toddler hits the jungle gym.

TRY THIS: l Interval Aerobic Training Outdoor Routine l Interval training is exercise that

incorporates timed stints of low intensity and high intensity activity. l To Begin: Find a safe and comfortable outdoor track or trail to perform your routine. l You will need a stop watch to time the intervals. The routine will be 30 minutes in length.

WARMUP: For the first 5 minutes begin walking at a slow to moderate pace.

WHAT’S A NORMAL RESTING HEART RATE? Typically, a normal resting heart rate for adults ranges from 60 to 100 beats a minute.

BEGIN INTERVALS: Use a 2:1 ratio for the remainder of the routine. For 2 minutes, walk at a brisk almost jogging pace. Next, for 1 minute, increase your pace to a slow to moderate jog or sprint depending on your fitness level. The 1 minute interval should be challenging enough that you could only maintain it for 1 minute. Continue the 2:1 ratio until you complete 20 minutes.

COOL DOWN: For the last 5 minutes return to the starting pace of a slow to moderate walk.

INSPIRE HEALTH TIP

NEED AN ENERGY BOOST?

If you don’t have the energy to exercise, just get started! Believe it or not, exercise actually improves your energy level. The more you exercise the more endurance you will develop; and while it may be hard at first, it won’t be for long. Exercise helps you further by delivering oxygen and nutrients to your tissues; this encourages your cardiovascular system to work more efficiently. The bottom line is, when your heart and lungs are well tuned, you will absolutely have more energy!

It is important to stretch your lower body before and after each run. Prior to a run, warm up the muscles by performing a few jumping jacks or jog in place for a few minutes. When the muscles are nice and warm, you can begin stretching.An especially effective stretch for runners is the Standing Quad Stretch. The quadriceps muscles are four muscles that run along the top of the thigh, from the hip to the knee.The quads provide stability to your upper body and your knees. Keeping them strong and flexible will help prevent running injuries.

Standing Quad Stretch If necessary, begin the stretch by holding onto a steady surface with one hand. Next, bend your knee and move your foot toward your buttocks. If you are bending your right leg, use the right arm to grab your right foot. Hold this stretch for 15-20 seconds. For maximal benefits, as you perform the stretch, hold in your abdomen and maintain good posture.

Generally, if your heart rate is on the lower end, closer to 60 than 100, this usually implies a more efficient heart function and better cardiovascular fitness. Many welltrained athletes have a resting heart rate closer to 40 beats a minute; this is indicative of their fitness level.

To measure your heart rate, simply check your pulse.You can check it in one of two places, your neck (at the side of your windpipe) or on your wrist. Place your pointer and middle finger on either of these spots and feel around until you find a pulse. When you feel your pulse, use a stop watch and count the number of beats in 15 seconds. Multiply this number by 4 to calculate your beats per minute.

How do you measure up? Is your heart rate close to 60 or 100, or is it somewhere in the middle? After beginning a consistent cardiovascular program, recheck your heart rate every few weeks to see if you are improving. Consistency is the key!

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wellness FEATURE

THE BEST DETOX BATH EVER

A DETOX BATH CAN HELP YOU RELAX WHILE CLEANSING YOUR SKIN, RIDDING YOUR BODY OF TOXINS AND INCREASING BLOOD FLOW AND OXYGEN TO YOUR ENTIRE BODY.

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ydrotherapy, an ancient practice used by many cultures over centuries has phenomenal healing properties for both the body and soul. A detox bath is an almost effortless way to cleanse your system, and it feels good too! Taking the time to soak a few times per week can do wonders for your health, deepening the mind body connection.

Due to pollution and other environmental toxins, everyone builds up toxins, harmful chemicals, and heavy metals in their system; a detox bath can help eliminate these. Among the numerous benefits of detox baths are: a stronger immune system, increased blood flow and circulation and decreased stress and anxiety. Many day spas provide various types of detox baths, but it is also simple to draw a detox bath for yourself.This allows you to control the quality of the ingredients, and you can gauge your reaction to the bath, making it shorter or longer if needed.

HOW IT WORKS? The restorative and healing properties of hydrotherapy are based on two components, the mechanical and the thermal effects of water. Since cold and hot water has different effects of the body, the ability to manipulate the temperature of water is one advantage of hydrotherapy. Heat quiets and soothes the body, slowing down the activity of internal organs while colder temperatures stimulate and enliven internal activity. For stress, anxiety or tense muscles, a hot shower or bath is suggested. If you are feeling tired or particularly sluggish and unmotivated, try a warm bath or shower followed by a short cold shower to help stimulate your body and mind.

The pressure of water is also another element that can be manipulated in hydrotherapy; pressure variations result in different sensations. The nerves play a key role in hydrotherapy; the carry impulses felt at the skin journey deeper into the body. Positive nerve stimulation

INSPIRE HEALTH TIP: If you have sore or tense muscles, at the time of bath, add ¼ cup of organic apple cider vinegar (acv) to the water. Acv can help restore ph levels to your skin and reduce pain and inflammation.

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has the ability to stimulate the immune system, influence the production of stress hormones (producing more or less), invigorates circulation and digestion, and kindles blood flow, thereby reducing pain.

Water submersion is a unique experience; it is an event where the body feels nearly weightless. For a moment, it can feel like the pull of gravity has less mastery over your body. If you have a jet tub, take advantage of it. When water gently kneads the body, it can create a blissful state of instant euphoria, and unbeknownst to you, extraordinary things happen deep within the body’s system.

CREATE YOUR SPA DAY 1. Fill your bath tub with comfortably warm water. Water that is too hot can dehydrate the skin and cause mild exhaustion.

2. Add “ The Best Detox Bath Ever” mixture. (See below) 3. If you have a jet tub, set it at a kneading speed/pressure that is comfortable for you.

4. Soak in the tub for 10-15 minutes at first. After you gauge the effects the bath has on you, you can gradually increase your time with each detox bath.

5. For best results, take a detox bath no more than 2-3 times per week.

6. Follow the bath with a room temperature glass of water.

Inspire Health’s “The Best Detox Bath Ever” Mixture: l1 cup of Himalayan pink salt crystals (see suggested product on page 28). l1 cup of Epsom salt l3 tablespoons of avocado oil l3 teaspoons of glycerin l10 drops of lavender, rose or sandalwood essential oil Stir the mixture until well blended and store in a sealed and glass jar.You can use the mixture for 2-3 detox baths. * If you suffer from diabetes, hypertension, heart disease or if you are pregnant, consult your healthcare practitioner before doing any form of detox.

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nutrition GET INSPIRED

GET OUT OF the box

T

eat whole foods

here is no doubt about it; there is a strong connection between processed food and obesity.

Processed foods typically contain higher amounts of sodium, bad fats (saturated and trans fat), empty calories and dangerous chemicals. They provide far fewer nutrients than fresh whole foods.

So, why the attraction to such nutrient deprived foods? Processed foods are often more economical, convenient and readily available, qualities hard to avoid in our fast paced society. However, if you are really serious about losing weight, you will want to rethink your admiration for processed foods. Understanding the effects these convenience foods have on your body may fuel your motivation to leave them at the grocery store.

Trans fats, caramel coloring, high fructose corn syrup, Perfluoroalkyls,PhIP(2-Amino-1methyl-6-phenylimidazo[4,5-b]pyridine) and MSG (monosodium glutamate), are just some of the most widely used dangerous ingredients found in processed foods. Some are all of these ingredients are known carcinogens (cancer causing agents), and are linked to obesity, heart disease, and even depression.

Making the switch from processed foods to whole foods takes a little more time and preparation, but you will look and feel more alive as your body begins to receive the nutrients that have been lacking.

Investigate your plate. Are your meals whole or processed? Can you include more whole foods on your plate each day? Can you take more time to prepare meals yourself instead of opting for fast food?

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INSPIRE HEALTH TIP

Beware of packaging perils Not only is packaged food itself dangerous the packaging adds the toxic icing to the cake.

According to a 2010 article for the “Huffington Post� by Dr. Joseph Mercola, many of the wrappers and packaging materials used to contain fast food are coated with perfluoroalkyls.

Perfluoroalkyls are a type of chemical that can repel both oil and water, preventing grease from the food from soaking through the packaging. However, these chemicals are actually toxic to humans, and prolonged exposure can lead to increased risk of cancer, tumors, infertility and other health conditions.

fit food FEATURE

4 TIPS for Eating Whole 1.

COOK MEALS AT HOME Skip the fast food lane and prepare your own meals. Meal preparation allows you to be in control. Make an effort to use fresh ingredients instead of canned or boxed foods.

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CHOOSE LEAN, SAFE PROTEIN Cook fresh, lean meats, such as chicken breast that are hormone and antibiotic free.

Choose wild caught, not farm raised fish. Avoid sausage, bacon, hot dogs and other highly processed meats such as deli ham, turkey, and bologna. Processed meats are full of nitrates, saturated fats, hormones, and especially sodium.

CHOOSE WHOLE GRAINS Brown rice, quinoa, and millet are just a few examples of the large variety of whole grains to choose from; each has their own unique benefits and tastes. Whole grains provide lots of versatility in recipes. They are loaded with vitamins, fiber, and antioxidants, so they are much healthier for you than processed grains.

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PREPARE MEALS AND SNACKS IN ADVANCE Preparation is the key! It takes a little extra time and effort but your health is definitely worth it.

Pack sliced seasonal veggies, fresh fruit, Greek yogurt or nuts for snacks on the go.

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cover story GET INSPIRED

Detox Naturally

Quick fix detox diets are often a grueling undertaking and, as with most extreme dieting measures, they can potentially do more harm than good.

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Toxin Terminatators

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HEALTHY CLEANSING MEAL PLAN WILL ENCOURAGE THE NATURAL DETOXIFICATION PROCESS TO TAKE PLACE, MINUS THE EXTREME MEASURES. HERE IS WHAT YOU NEED TO KNOW TO CLEANSE YOUR BODY NATURALLY! First, it may be helpful to understand exactly what detoxing is. Detoxification is something the body is designed to do naturally; it is a continual process in which the body neutralizes or eliminates toxic waste from the body. No one can avoid toxins. They get in the body through food, water, or exposure to environmental toxins. Really, anything that harms body tissue can be considered a toxin. Toxins also occur naturally from cell activity. The liver, intestines, kidneys, lungs, skin, blood and lymphatic systems form a toxin fighting team that transformed toxins chemically to less harmful compounds that eventually exit the body through excretion. Since these organs are working hard to keep the body clean every day, a great detox plan would include eating foods that support these toxin fighting organs.

Cruciferous vegetables like cabbage, broccoli, kale, cauliflower, radishes and arugula are beneficial in the cleansing process because they contain a certain enzyme that helps moves toxins along. These vegetables, as well as whole grains, fruits, and legumes are naturally high in fiber.

Fiber acts as a broom sweeping trash along the gastrointestinal tract encouraging regular bowel movements. Toxins like pesticides and petrochemicals must leave the body via the stool; fiber helps to facilitate their removal.

Garlic, like cruciferous vegetables, has enzymatic power that helps the toxic purging process. The cleansing power of both garlic and lemons lies in their high amounts of vitamin C. Vitamin C is a powerful antioxidant that lends support to both the immune system and liver. Antioxidants are commanding agents that help fight free radicals in the bloodstream. Free radicals are the nasty culprits that potentially cause premature aging, as well as certain kinds of cancer and heart disease. No healthy detox diet plan is complete without the powerful punch that antioxidants deliver.

Spices are also toxin terminators.

Turmeric is an especially potent spice with many medicinal virtues; the most outstanding is its ability

to support the digestive process.

Turmeric’s beautiful, bold yellow color is due to the powerful phytochemical component curcumin. Curcumin actually stimulates the production of bile by the gallbladder. Bile is an extremely important component in the detoxification process because the liver needs bile for elimination to take place. Bile also rejuvenates liver cells that breakdown harmful compounds.

Cruciferous vegetables, fruits, fiber, whole grains, garlic and turmeric are just a few of the outstanding toxic terminating foods; not to be forgotten are influential fluids. Included in your regimen should be a moderate daily dose of water. Your body must be properly hydrated with pure, clean water if it is going to flush toxins from your system. Other notable fluids are various herbals teas; among the starlets is green tea. Unique to green tea is polyphenols an antioxidant agent that helps destroy harmful molecules in the body, like the free radicals mentioned earlier.

Incorporating naturally cleansing foods and spices in your everyday diet can help promote a healthy body that works properly to eliminate toxins. A natural detox approach will prevent the need for dangerous detox dieting that can potentially wreak havoc on your system.

Inspire Health Tip

PROPER HYDRATION EQUATION

Many individuals are chronically dehydrated because they don’t regularly consume the amount of water their bodies need to function optimally. To ensure you are getting enough water, use this simple equation: (0.5 ounces x Body Weight in Pounds = Daily Fluid Requirement in ounces).

DO YOU NEED TO DETOX? The following are suggested signs and symptoms that indicate you may need to detox: • Sluggish feeling • Lethargy

• Boredom • Craving sweets • Anxiety • Depression • Constipation • Migraines • Emotional instability • Joint pain • Bad breath • Frequent gas, bloating or indigestion • Allergies and/or food sensitivities • Skin problems like acne, psoriasis, eczema INSPIRE HEALTH

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ZUCCHINI BOK CHOY QUINOA By: Kim Miller & Shannon Dougherty from the “Fit Mom Diet” WHAT YOU NEED: •1 cup of Inca Red Quinoa •3 cups of reduced sodium chicken broth •1 cup of diced zucchini •1/2 cup of diced red onions •1 cup of diced baby bok choy •1 bay leaf •1 Tbs. olive oil

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WHAT YOU DO: 1. Place l Inca Red Quinoa and bay leaf into a deep pan with chicken broth and bring to a boil. Turn to medium low, cover, and cook quinoa to desired tenderness. l It is necessary to rinse quinoa several times in a sifting strainer to get it thoroughly clean prior to cooking.

2. Dice zucchini, onions and baby bok choy and place in bowl and mix.

3. Stir fry vegetables in pan using olive oil.

4. Remove bay leaf from quinoa after cooking.

5. Mix vegetables into quinoa and serve.

Kim’s note: Water can be substituted for chicken broth if desired. To increase protein intake on this dish, try adding sliced tofu.

The Dish on Quinoa

Quinoa, dating back thousands of years, is an ancient Incan seed. This protein-packed super food is regarded as one of the best sources of protein available. Referred to as the “Super grain of the Future” by the Quinoa Corporation, quinoa contains 9 essential amino acids. It’s an excellent source of complex carbohydrates and has the added benefit of high levels of fiber. Quinoa is a great option for vegetarians, vegans, or anyone looking for a healthy protein source. It can be eaten alone or prepared with other ingredients to create a tasty meal.

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fashion FEATURE

FASHION TRENDS ARE

Springing

THIS SPRING THE WORLD OF FASHION IS IN FULL BLOOM; DESIGNERS ARE EXPLORING BOUNTIFUL TRENDS LIKE NEVER BEFORE. HERE ARE A FEW OF INSPIRE HEALTH’S FAVORITE SARTORIAL STRATEGIES TO HAVE YOU CLAD IN TRENDY THREADS THIS SEASON.

1

PLAY WITH COLOR The color palette this season will take you full spectrum, from sweet pastels to daring neons; it’s all happening!

Whatever your favorite color, it’s likely to be a fashion okay this spring.

2.

Matthew Williamson

Monique Lhuillier

4.

COLLARLESS Embellished collars and the trendy prim Peter Pan collar were all the rage last year, but this year the world is going collarless. Collarless shirts provide a more relaxed, Mediterranean mood than the stiff business collar. The collarless look can be high necked or plunging, but either way it will provide titivation for the décolletage.

Monique Lhuillier

3.

FOCUS ON FEMININITY It’s a garden party every day. Spring collections presented a plethora of floral prints and lace, lace, lace. Soft floral prints cinched at the waist with longer hems provide a sweet departure from the androgyny trend, bringing femininity to the forefront. Be sure to team your closet brilliant water themed threads.

Matthew Williamson

PASSION FOR PATTERNS Played up plaid, daring Deco prints and strategic stripes, anything goes as long as it’s masterfully mixed to create fashion magic. Designers fully embraced nature this fashion season, exploring water themed patterns, earthy tones and tropical scenes.

INSPIRE HEALTH’S TAKE ON FASHION: Whatever trends tickle your fashion fancy this season, remember your body is the canvas, and a fit body never goes out of style. A waistline that needs no extra cinching or nice toned arms, just begging to go sleeveless, can rival even the most expensive accessories.Take care of your body with healthy methods as the focus and you will look dazzling in any threads you choose.

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weight loss GET INSPIRED

5

TIPS TO GREEN YOUR SPRING CLEANING HARSH CHEMICAL CLEANERS CAN BE TERRIBLY DANGEROUS TO YOUR HEALTH AND THE ENVIRONMENT. GIVE YOUR CLEANING ROUTINE AN ECO-FRIENDLY MAKEOVER WITH THESE 5 GREEN CLEANING TIPS. YOUR HOME WILL BE SUPER SANITIZED, AND FRESH, FRESH, FRESH! 20

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irst things first, you will need to stock up on a few eco-friendly products.You can either buy pre-made products that are made by green companies, or you can simply make them yourself—don’t worry you do not have to be a chemist to whip these up.

Here are the basics that you will need to formulate your own green cleaning products: pickling vinegar (more concentrated than white vinegar), baking soda, borax powder, lemons, a few essential oils mild dish soap and a couple of spray bottles. These basic ingredients are highly effective, inexpensive, and, above all, non-hazardous. Both vinegar and borax powder are commonly used in cleaning because they contain natural disinfecting properties. Baking soda is used because it can typically safely mix with other products, and its mildly abrasive nature makes it extremely effective for scrubbing surfaces and removing tough stains. Essential oils are used for their amazing aromatic and therapeutic qualities while certain potent oils, like tea tree oil, are effective at killing germs and controlling mold and mildew.

1. KITCHEN: Use vinegar to create a natural all-purpose cleaner for the kitchen. Vinegar itself is edible; it contains no toxic chemicals that would be harmful if ingested, so it is a perfect cleaning product to use around food.

the whole house with a toxic chemical cleaner.You can easily make your own mopping solution that will clean and disinfect your floors safely.

D.I.Y floor cleaner: In your mop bucket mix 1 cup of pickled vinegar, 1 gallon of water, 1 Tbsp. of mild dish soap and the desired amount of your favorite scented oil.

D.I.Y All-purpose cleaner- us... pickling vinegar, baking soda, ing an empty spray bottle, com- borax powder, lemons, a few essential oils bine a solution of half pickling vinegar, half warm water and 1 Tbsp. mild dish soap and a couple of spray bottles.

Your house will smell so fresh, of dishwashing liquid. This solution These basic ingredients are highly effective, and the best part is your home can be used to clean the counwill be thoroughly sanitized and inexpensive, and, above all, tertop, stove top, refrigerator, and chemical free. non-hazardous microwave.Vinegar is excellent for use in your dishwasher too. Add a cup of vinegar to your dish5. CARPETS: Many carpet fresheners have a fruity or floral washer machine to remove any stagnant odors; it will leave the bearing the disguise of toxic fumes that can potentially be harmful interior shiny and squeaky clean.You can also add vinegar to your to your health. It is very simple to make your own fresh smelling water when washing dishes by hand, the disinfecting power is carpet deodorizer, and it will be safe for the family and pets too. sure to kill any bacteria and germs on your dinnerware. Vinegar of course has a distinct odor, but don’t worry; the smell will disD.I.Y carpet deodorizer: Combine 1 cup of baking soda sipate once it dries. Some precautions do need to be taken; for with 1 cup of borax in a plastic bag, add the desired amount example vinegar should not be used on marble surfaces. As with of your favorite essential oil, and then mix together. Sprinkle any product, test a small area to make sure it is safe to proceed the powder solution on carpets; let stand for 20 minutes then with using the product. vacuum.Your house and carpet will smell delightful.

2. BATHROOM: Bathroom cleaners are among some of the harshest chemical cleaners.You can make your own bathroom scrubbing solution to clean toilets, counter tops, fixtures and tub/shower, without the offensive fumes.

D.I.Y Tub and shower scrubbing solution – combine ½ cup of vinegar, ¾ cup of baking soda and 1 Tbsp. of lemon juice, mix together to form a thick paste (add more or less baking soda until desired consistently is achieved). Using a sponge, apply scrubbing solution on sinks, tub/shower and fixtures in small circular motions, let it sit for 20-30 minutes scrub with a sponge and rinse with warm water.To clean bathroom counter tops, use the all-purpose solution created for the kitchen. Knock out toilet stains and odors with 1 cup of undiluted vinegar. Before pouring the vinegar in the toilet, it is best to flush the toilet; after water descends, pour the vinegar around the inner rim of toilet then scrub the bowl with a toilet brush.

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3. WINDOWS AND MIRRORS: The all-purpose solution works here too.

Simply spray and wipe for squeaky clean windows. Save paper towels, instead use old newspaper to wipe the windows; they won’t leave behind any lent.

4. WOOD AND TILE FLOORS: Nothing spreads chemicals in the air faster than mopping INSPIRE HEALTH

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beauty FEATURE

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NFORTUNATELY, AS WE AGE, WE LOSE THE ABILITY TO PRODUCE VITAMIN D3 IN THE SKIN. 87% PERCENT OF AMERICANS ARE DEFICIENT IN VITAMIN D. THESE DEFICIENCIES ARE DUE TO A VARIETY OF FACTORS INCLUDING DECREASED SUN EXPOSURE, WORKING INDOORS, AND THE OVERUSE OF SUNSCREENS (MOST SUNSCREENS ACTUALLY INHIBIT THE ABSORPTION OF VITAMIN D).

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Taking oral supplementation is a beneficial way to correct vitamin D3 deficiencies. However, bypassing the skin with oral supplementation helps internally but does not support the skin? New research shows that both oral supplementation and topical application of vitamin D3 cream, may support the protection and rejuvenation of aging skin.

Skin cells die at a rate of about 30-40,000 cells per minute. Vitamin D3 comes to the rescue in the vital role of the producing specialized cells

called keratinocytes. Keratinocytes are important because they produce millions of new healthy skin cells every few minutes.

Keratinocytes are dependent on vitamin D3 to create the structural framework that supports the skin tone and locks in the moisture needed to stay supple and soft. Without the production of keratinocytes in the skin, the skin will dry out, wrinkle, sag and become thin and fragile; thus, vitamin D3 is the jewel of youthful skin.

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healthy mind

Live life forward By: Kim Miller

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ENGAGE IN POSITIVE SELF-TALK The most important messages we receive are those we send ourselves.

The mind believes what it hears and even the art of saying positive messages to yourself out loud can help change your mental perspective on life. Pay careful attention to the dialogue inside your head and, if necessary, repeat positive mantras to yourself such as “I am capable” and “I am beautiful.” Write these thoughts down and read them each night before going to sleep.

INVEST IN YOURSELF Gently caring for ourselves is also critical. We invest so much time in others that we forget the need to invest in ourselves. Eating healthy food, moving our bodies and nurturing our souls is

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❛

...moving our bodies and nurturing our souls is imperative. Spend time outside in nature, breath fresh air... imperative. Spend time outside in nature, breath fresh air, eat food that fuels the body, and engage in activities that slow the mind down such as meditation or yoga. Finding moments to quiet the mind and detaching from technolo-

Kimberly Miller

Use these lifestyle tips to create a positive, productive life!

❛

e live in an increasingly facepaced world that generates a tremendous amount of pressure. As such, it’s easy to feel overwhelmed and frustrated. When this happens, negative emotions and feelings begin to surface. This is exacerbated by the fact that there is little time to stop and reflect. Genuine happiness is often seen in individuals who have the ability to let go of the past, rid themselves of negative emotions and live life forward.

Everyone experiences feelings of negativity; it is a natural part of the human existence. However, finding ways to change these feelings is vital to creating a more positive and productive life.

gy helps us gain perspective.

BUILD ENCOURAGING FRIENDSHIPS We are the sum of the people with whom we spend most of our time. The best way to be happy and release negativity in our lives is to find others who are supportive and positive. Everyone needs individuals in their life that see the glass as being half full. Do an assessment of the people in your life. Do they encourage you? Do they make you want to be a better person? In what ways do they bring positivity to your life? It’s often difficult to make changes in relationships but realizing how others impact you either positively or negatively is an important step toward creating a fulfilling existence.

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Get Inspired!

You’re only here for a short visit. Don’t hurry. Don’t worry.

And be sure to smell the flowers along the way.

- Walter Hagen

Fitness model: Chrisie Allemand

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products NEWS

01

CALLI TEA BY SUNRIDER

Calli® tea by Sunrider® contains concentrated antioxidants to assist the body’s natural cleansing processes.

Combined with a healthy meal and exercise program, the unique herbal extracts in Calli® assist in the body’s natural cleansing processes. You won’t believe how good you feel when you add this tea to your daily diet!

Website: www.sunrider.com

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CHOBANI NON -Fat plain greek yogurt Non-fat plain Greek yogurt is super good for you and extremely versatile.

Use it in smoothies, dips, or substitute it for oil in recipes. It’s low in calories and high in protein, making it a fantastic snack option! 1 cup of Chobani non-fat plain Greek yogurt contains a whopping 25 grams of protein.

03

FABULOUS FRANNIE’S Lavender Essential Oil

Lavender oil is one of the most versatile oils in nature.You can use this oil in your bath, incorporate it in your beauty routine, or use it to scent homemade cleaning products.

Lavender is very relaxing and calming to both the mind and body. We recommend Fabulous Frannie’s oils; they are 100% pure, therapeutic grade oils; they contain no additives or fillers.

Website: www.fabulousfrannie.com

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RESOURCE DIRECTORY

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