Inspire Health 08

INSPIRE ISSUE 08

Real Inspiration for Women

The Ultimate

MIND-BODY EXERCISE

THE SCIENCE BEHIND STRESS 4 Ways to

COMBAT DRY SKIN

RELAX & De-stress Naturally November ยง December 2013

INSPIRE HEALTH

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INSPIRE HEALTH

November ยง December 2013

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Pa g e

An overwhelming amount of clients begin counseling because they are “stressed out.”

In spotting those familiar words in a new client’s paperwork, I’m often fascinated to find out what specifically has happened in his or her life (or week) that has led him or her to believe the event(s) to be ‘stressful.’

contents issue 8 2013

§ Superfood IMMUNE BOOSTING FLOWER { page 5 }

§ Natural Beauty 4 HEALTHY HABITS TO COMBAT ALLIGATOR SKIN { page 9 }

§ Cover Story RELAX & DE-STRESS NATURALLY { page 16 }

§ Weight-loss ARE THE “GOOD” FATS MAKING YOU FAT? { page 7 }

§ Exercise PILATES---THE ULTIMATE MIND & BODY CONDITIONING. { page 10 }

§ Healthy Recipe HEALTHY TANGY TOMATO SOUP { page 18 }

§ Healthy Mind THE SCIENCE BEHIND STRESS { page 8}

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§ Longevity POSITIVITY INCREASES LONGEVITY { page 14 }

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§ Eat Fresh EAT HEALTHY EVEN DURING COLDER WEATHER { page 19 }

§ Wellness HANDY ADVICE -an Easy, Effective Way to Prevent the Common Cold { page 21 } § Fashion 5 Easy Ways to ACCESSORIZE YOUR WINTER OUTFIT { page 24 } § Mighty Kids WHY FAMILY MEALS ARE IMPORTANT? { page 26 }

super food FEATURE

IMMUNE

BOOSTING FLOWER THE FLOWER, ROOT, AND LEAVES OF ECHINACEA ARE ESPECIALLY ESTEEMED FOR ACTIVATING THE BODY’S INNATE ABILITY TO HEAL DISEASE. ITS MAGNIFICENT IMMUNE-BOOSTING PROPERTIES MAKE IT A PERFECT WONDER HERB FOR KNOCKING OUT WINTER AILMENTS.

Echinacea contains ingredients that exert an overall stimulating effect on the immune system, thus helping to combat coughs, sneezing, sore throats, and sinus infections. But that’s not all! This magnificent flower has also been shown to activate the liver, mucous membranes, and lymph nodes. Echinacea is also widely used as a blood purifier helping to mitigate infections in the blood stream while reducing inflammation. When applied topically, Echinacea goes to work to help heal minor wounds.

It’s clear to see why Echinacea makes an excellent winter time supplement. Drinking Echinacea tea or using it in pill form can help build your immune system enabling you to combat the common ailments that come with cooler weather.

TRY THIS:

BLAST FEVER BLISTERS! As soon as your lip starts to itch or tingle, place a few drops of Echinacea juice on a cotton ball and apply to the area. It will help halt the progression of the lesions that occur from fever blisters.

THIS BUSY MOM MADE UP HER MIND TO GET FIT! SHE DROPPED 40 LBS IN JUST 6 MONTHS BY EATING HEALTHIER, INCLUDING FRESH FOODS IN HER DIET, AND EXERCISING REGULARY.

WHAT’S YOUR STORY?

Do you have a health, wellness, or fitness success story?

Share it with us for the chance to appear in our Special Motivational Issue coming January 2014.

Submit jpeg images and story to editor@inspirehealthmag.com

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editor’s LETTER

INSPIRE

Real Inspiration for Women

ISSUE 08

The Ultimate

MIND-BODY EXERCISE

THE SCIENCE BEHIND STRESS 4 Ways to

COMBAT DRY SKIN

RELAX

& De-stress Naturally

CreateYour Own Happy As I write this letter, I am sitting in my car waiting for someone to pick me up. My car just died at the most inconvenient time. It is 94 degrees and my windows are rolled up because there is a torrential downpour outside. I have to pick up my daughter from art in about 30 minutes. I have deadlines breathing down my neck. Needless to say, I feel the tension mounting. But, things like this happen, right? I will just take a few deep breaths, even though it feels like a sauna in here, and continue writing this letter. I know that stress is simply relative. I can either become completely flustered or accept my many interruptions today and continue pressing forward.

We absolutely have the ability to change the way we respond to day to day situations; that in itself is truly powerful. We cannot always control what happens to us. However, we can choose to find the good in every person and in every circumstance in which we find ourselves. If we always find ourselves in a frenzy, we may need to adjust our schedule or maybe just our mindset. Reportedly, the top causes of stress are money, work, economic concerns, family responsibilities, relationships, and health. While we may not be able to control the amount of money flowing into the home at present, we can change the way we view money. As Americans, the media has a great influence on our wants, even causing individuals to become disheartened when mainstream material desires go unfulfilled. Perhaps, we can better distinguish our needs from our wants, and thereby, reduce stress in this regard. If our job is a cause for anxiety, we can analyze our attitude toward the job. Is the job the real problem, or is it our attitude toward it? If a relationship is on rocky ground, we can first examine ourselves. We can try to be a better partner, parent, or friend. We can work on our own imperfections before becoming anguished and dismissing a relationship. The bottom line is our spirit or mindset is relative to our stress level, which ultimately impacts our happiness. True and lasting happiness comes from within and is rarely created by the outside world. Make the needed adjustments in your life. Start consciously creating your own happiness and leave the stress behind.

Get Inspired,

Christina Leidenheimer, CPT, CHLC Editor-in-Chief editor@inspirehealthmag.com Follow me on Twitter @christinaleid See what we’re pinning. http://pinterest.com/ IHMagazine www.inspirehealthmag.com

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credits

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weight-loss FEATURE

Are the “Good” Fats Making You Fat? SINCE THE DISTINCTION BETWEEN GOOD AND BAD FATS, AMERICANS HAVE ADOPTED A MORE IS BETTER ATTITUDE, INDULGING IN UNLIMITED AMOUNTS OF “GOOD” FAT. IS THERE ANY TRUTH TO “GOOD” FAT? Given the unending list of dangers of saturated fats in the diet, the 2010 Dietary Guidelines for Americans advised limiting saturated fat intake and replacing it with more mono- and polyunsaturated fats. Harvard University’s School of Public Health says unsaturated fats improve blood cholesterol levels, lower blood pressure, reduce inflammation and stabilize heart rhythms.

Additionally, research shows that polyunsaturated fats

are crucial to brain function, behavior, and normal growth and development. Without a doubt, then, certain dietary fats are necessary for optimal body functioning. But, is it possible to eat too much of a good thing? While there is a clear distinction between saturated and unsaturated fats, calorically they are equal.

That means, energy-wise, all fat grams, regardless of their name, are equal to 9 calories each. So, there is a need to practice caution even with

“good” fats. Some mistakenly indulge in copious amounts of olive oil, coconut oil and other mono- and polyunsaturated oils, as though they are calorie-free because research has highlighted a few of their benefits. All macronutrients (protein, fat, carbohydrate) have certain benefits for the body, but that does not mean it is wise to practice unrestrained, overindulgence in any one of these. As always, a balanced approach is needed when it comes to diet, especially with that of fat. After all, fat has INSPIRE HEALTH the most calories per gram Tip Reduce your fat intake by than any other macronutrient. reducing the amount of animal Each individual, depending products in your diet, as these are on current activity level and naturally high in fat. Whenever possible, reduce your meat and medical health implications, has dairy intake and increase the to determine what percent volume of fruits and vegetables of fat per day works best for in your diet. With the exception of avocado, coconut, olives and them. Likely, the percent is a durian, fruits and vegetables are great deal lower than what you nearly fat-free. are currently consuming.

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healthy mind FEATURE

THE SCIENCE behind Stress

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By: Kelli Ewing, M.Ed., CIT, NCC, CCMHC, LPC

n overwhelming amount of clients begin counseling because they are “stressed out.” In spotting those familiar words in a new client’s paperwork, I’m often fascinated to find out what specifically has happened in his or her life (or week) that has led him or her to believe the event(s) to be ‘stressful.’ Furthermore, at what point did the ‘stress level’ reach the necessity to seek professional help in coping with it?

While the event precipitating the stress reaction varies from person to person (i.e. moving out of the country to caring twenty-four hours a day for a developmentally disabled child), the actual reason for seeking assistance matters mildly to do with the event itself and mainly to do with the way prolonged exposure to the chemicals involved in stress leave our brains and bodies feeling.The primary area of the brain that deals with stress is called the limbic system. Scientists often refer to the limbic system as the “emotional brain.” In life or death situations, the limbic system

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immediately pokes the nervous system; which in turn responds by poking faster at our adrenal glands. Adrenal glands release adrenaline and other hormones (i.e., chemical things you need to happen if you find yourself running from a hungry lion!) Adrenaline, as well as cortisol and norepinephrine, are known as ‘stress hormones.’ As one would assume, the human brain attempts only to utilize the above mentioned process in times of peril. Since the effects can be so potent, the brain immediately works to restore a normal chemical state once the threat is gone. After an array of consistent threats to one’s well-being (and therefore subsequent stress hormone “firing sessions”), the brain becomes overworked and diminished in its ability to return to its normal chemical state. It is at this point that we deem ourselves “stressed out” (and in some cases, seek counseling!) Only you, and possibly your therapist, know when your brain has had enough. Utilize exercise and hydration as two powerful means to reestablish your brain from chemical drain!

FIGHT STRESS NATURALLY Your nervous system is composed of sympathetic and parasympathetic divisions.The sympathetic portion is responsible for the “fight or flight” response while the parasympathetic part helps your body relax.

When the sympathetic part becomes overly taxed, tension and anxiety abound.

Seeking natural ways to relax the sympathetic response can help you lower stress.

TRY THIS: Participate in mind-body exercise like Pilates or even gentle stretching on a regular basis. Massage therapy and acupuncture are other alternative therapies that can help relieve stress and tension.

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natural beauty FEATURE

4 Healthy HABITS TO COMBAT ALLIGATOR

SKIN

There are a number of reasons why dry skin develops. Often, lotion only masks the underlying issues, not solving the problem.Typically, by exchanging a few moisture-stripping habits in favor of skin nourishing ones you can help reduce the woes of rough, dry skin.

Our faithful armor--our skin is the largest organ of the body. It daily shields us from all sorts of environmental woes while providing a safe, protective shell for our internal organs. Our skin performs an honorable duty each day; it’s essential to take steps to restore and nourish this loyal organ regularly.

What causes dry skin?

Your skin may be genetically inclined to retain less moisture than others. Living in a region with low humidity may cause dry skin.Taking too many hot showers or baths can destroy your skin’s natural moisture. Soaking in hot tubs with very hot water and chemicals will invariably leave your skin dry and scaly. Bathing or showering too often can impede natural oil production. Even in-door air conditioning and heating can severely dry skin out. A poor diet can dehydrate you from the inside out, exasperating dry skin.Things like caffeine, alcohol, junk food, and smoking can wreak havoc on skin, zapping natural moisture in an instant. Using skin care products that actually work against your skin’s natural chemistry will leave your skin dry. Some or all of these reasons disrupt the natural oils that the body normally produces to keep the skin moist and supple.

Addressing these moisture-reducing habits is the first place to start.

4 Healthy Skin Habits

SPEEDING

UP DRY

SKIN 1 Your morning cup of coffee may be wrecking your efforts toward healthy skin. Coffee is a natural diuretic which means it extracts moisture from the skin as it makes its way through your body.

Reducing the caffeine habit can really help skin flourish, as moisture stays locked in; , leaving you with glowing skin.

Bath or shower in room temperature or cool water.

In nature, with the exception of a few hot springs, most natural water sources are either cold or room temperature.They also contain essential minerals vital for the skin. While we may not be able to mimic the minerals that are vital for the skin, we can adjust our water temperature.

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Moisturize skin with natural emollients.

Instead of store bought lotions that contain chemicals that may work against your skin’s natural chemistry, try using natural oils to moisturize your skin. Some oils include coconut oil, avocado oil, or almond oil.

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Stay well hydrated and reduce caffeine intake.

Fruits and vegetables have a high water content, making Exfoliate the skin from head to toe at least twice per week. them an ideal part of a moisture-rich, skin-enhancing Exfoliation helps rid the skin of dry, dead skin cells, creating diet. Drinking adequate a renewed surface. Make your amounts of water each day own exfoliates with raw sugar, will prevent symptoms of dehydration, like dry skin. a few drops of essential oil, and a carrier oil, like coconut or avocado oil.

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INSPIRE HEALTH Tip TRY THIS: Sweet Citrus Body Scrub 1/2 cup of raw course cane sugar 1 drop of essential orange oil 1 tbsp. of fresh squeezed orange juice

1 tbsp. of orange zest 2 tbsp. of coconut oil (use more if needed to obtain desired consistency) * Mix sugar and coconut oil then add remaining ingredients. Then, store mixture in an air tight container, perhaps a Mason jar. Use two applications within one week.

To use: Place 1 tbsp. at a time in the palm of your hand. Rub your hands together and begin massaging the mixture into your skin from head to toe. Once your entire body is coated, rinse with cool or room temperature water.

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See more great workouts on our web site www.inspirehealthmag.com

exercise INSPIRED TO MOVE

PILATES ---THE ULTIMATE

MIND & BODY CONDITIONING IF YOU WANT TO ENHANCE YOUR OVERALL MENTAL AND PHYSICAL WELLBEING, MOVEMENTS THAT SIMULTANEOUSLY ENGAGE THE MIND AND BODY ARE AMONG THE BEST TYPES OF EXERCISES.

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round since World War I, Pilates, while trending, is not a new phenomenon.

It was initially used by its creator, Joseph Pilates, to rehabilitate bedridden soldiers. He originally called this unique form of exercise Controllogy.

The focus of this time-tested method was to strengthen the body through controlled movements that initiated directly from the core (body’s center).

Core controlled movements remain the sole stratagem of what has now been popularized as Pilates.

The core muscles include the deep

DOUBLE LEG STRETCH SET UP: Using a mat, lie down on your back. Bring your knees into your chest. Gently place your hands at your shins or ankles. Lift your head, neck and shoulders off the ground.

INHALE: Inhale as you simultane-

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ntenot

Model: Ashley Fo

abdominal muscles, the muscles around the spine, and even the buttocks. All of the 500 exercises that make up the Pilates Method of body conditioning focus on the core. Needless to say, with so much attention being given to the core, with regular practice of Pilates, you can absolutely expect to see a flatter, tighter tummy. As your core and limbs work in unison to accomplish each Pilates’ movements, your entire body will become firm. In fact, Pilates is so effective at working muscles at their deepest level that you are likely to see results you have never obtained with any other form of exercise.

Pilates is a very special exercise form because its movements require gentle care and focus, prompting the mind and body to work together through specific breathing patterns. With patience and practice, the mind and body can operate like a well-tuned orchestra, working

ously extend your arms and legs straight out. Your arms should softly sweep from your ankles to beside your ears, while your legs should be straight out, toes pointed, at a 45 degree angle or lower. Your neck and shoulders remain off the floor through the entire movement.

synergistically with grace and precision.

When your mind and body work together, you can expect to develop greater focus and better coordination, resulting in a clearer mind. When the body participates in harmonious mindbody activities, great things happen at a chemical level. New synapses (connections) develop in the brain, again, resulting in a sharper mind, improved memory, and increased cognition.

Pilates has been shown to increase the production of serotonin, a chemical which acts as a mood stabilizer to relieve depression and anxiety. Perhaps, Pilates’ greatest feat is that it prompts the body to relax while exacting a peaceful, overall rejuvenating feeling.

Ultimately, you will feel less stressed!

If you have not tried Pilates, you definitely should! If you have tried it and have given up, give it another chance.

Approach it with an open mind, realizing it is a journey where patience and practice are essential to achieve the most bountiful mind-body rewards.

THE BENEFITS OF PILATES: Longer, leaner body Relaxed state of mind Better coordination Increased energy and stamina Fewer aches and pains Stronger core/flatter tummy Better posture Increased focus Less anxiety and depression Decreased stress level

EXHALE: Exhale while using your abdominals, pull your legs back into your chest and sweep your arms around and down to your ankles.

REPEAT: Using slow and controlled motion, repeat to complete a total of 10 reps.

SET UP: Lie on your back and lift your head and shoulders off the floor. Lift one leg straight up to a 90 degree angle and extend the other leg to a 45 degree angle. Grasp the leg that is straight up at the ankle or calf, which-

ever you can reach.

INHALE: Take a deep inhale and tug your straight leg to your chest for just one pulse. EXHALE: Continue inhaling and exhaling in rhythm as you swiftly switch each leg through the air like scissors.

REPEAT: Continue to complete a total of 15 reps.

ROLLING LIKE A BALL SETUP: Sitting on a mat, bring your knees into your chest. Grasp the outer part of each ankle. Balance yourself on your buttocks. Keep your feet off the ground. Bring your eye gaze to your knees. Drop your shoulders away from your ears, widen your back and deepen your abdominals. Allow your back to form a C-curve INAHLE: Pull the lower abs in and

up to get yourself going and roll back during your inhale. Roll only up to the shoulders, but not onto the neck.

Pause and balance for a second.

EXHALE: Maintain a deeply scooped position with your spine curved. As you exhale use only your abdominals to return to upright position. Pause and balance for a second.

REAPEAT: Continue rolling like a ball for 10 reps.

THE SAW SETUP: Sit on the floor. Straighten your legs and place them a little wider than hip width apart. Press your feet straight up so that your toes are pointed toward the ceiling. Extend your arms straight out at your sides.

INHALE: While in set up position, take a deep inhale.

EXHALE: Begin exhaling as you twist

from the waist to bring the outside of your right hand to the outside of your left foot.Your fifth finger and fifth toe should touch. Exhale out for a 1-2-3 pulse, as you pretend to saw at your toe with your finger. Inhale as you return to set up position.

REPEAT: Continue switching from the right side, to the center then to the left side to complete 10 reps.

SINGLE STRAIGHT LEG STRETCH

CRISS CROSS SET UP: Lie on your back and bend your knees up above your hips. Place your hands behind your head, keeping elbows wide and lift head and top part of your shoulders off the floor.

INHALE: In set up position, take a deep inhale before beginning the movement.

EXHALE: Lift your left shoulder and bring it across towards your right knee while you extend the left leg straight out to about 45 degrees. As you come back to the center, inhale and then exhale to move to repeat the movement in the opposite direction.

REPEAT: Continue to complete 10 slow repetitions followed by 10 fast, but controlled, repetitions.

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exercise INSPIRED TO MOVE

SWIMMING SET UP: Lie face down on a mat with arms extended overhead and palms facing down.

INHALE: Draw in your belly button as you raise your limbs slightly off the floor squeezing your buttocks to protect your lower back.

EXHALE: Breathe in through the

nose and out through the mouth in rhythm while lifting opposing arms and legs off the floor in unison. For example, while all limbs are off the floor, lift the right arm and left leg slightly higher, then switch.

REPEAT: Continue swimming, swapping arms and legs in unison, to complete 20 reps.

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CHILD POSE: SET UP: To start, kneel on your mat.

Touch your feet together behind you and spread your knees at least hip width apart.

INHALE: Breathe in as you bend forward at the waist, bring your arms above your head and place them palms down on the mat.You could also place them beside your thighs if you prefer. Allow your body to relax over your thighs and rest your forehead on the mat.

EXHALE: As you fold over, let all the air out of your lungs. Now breathe in a controlled and relaxed manner. Notice the feeling in your neck, back, and hips; let go of any and all stress and tension you may be holding in these regions.

REPEAT: Stay in child’s pose for a minute or two, or until you feel completely relaxed.

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longevity FEATURE

POSITIVITY INCREASES

LONGEVITY

BEING AN OPTIMIST IS CERTAINLY ADVANTAGEOUS IN DAILY LIVING, BUT NOW SCIENTIFIC STUDIES GIVE YOU MORE REASONS TO SMILE. STUDIES PROVE THAT HAVING A SUNNY DISPOSITION ESSENTIALLY INCREASES LIFE EXPECTANCY.

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cientists who studied 243 centenarians (people that live to 100 or beyond) found that, far from being weary, most were surprisingly jovial and very sociable. Further studies suggest that genetics account for only 33% of life expectancy, ascertaining that our view toward life may have an even greater impact on how long we live than does our gene pool. This is

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not surprising news, as most would agree that a positive outlook on life can create a hopeful state of mind, possibly increasing a person’s desire to live longer.

Being a socialable person has health benefits, too. Socializing can create opportunities for joy and laughter, preventing aging ones from becoming isolated or even sullen. Furthermore, it has been proven that a positive

disposition helps reduce depression.

A joyous person will likely handle stress successfully, not becoming overly worked up in tough situations.

Adversely, continuous stress leads to increased heart rate and blood pressure. So, a person that handles stress in a positive manner could effectively lower their risk of heart disease. On the contrary, a negative attitude can actually lessen health by weakening the immune system, compromising your ability to fight illness. Generally, optimist feel they are deserving of good things, attracting good things to happen to them, adding joy to life! Some studies suggest that being an optimist adds at least 7.5 years to your life; in this case, the sunny side gets definite thumbs up! Without a doubt, being an optimist can affect health for the better, lead to greater happiness, and increase your chances of being a centenarian!

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cover story

RELAX

& De-stress Naturally By: Christina Leidenheimer, CPT, CHLC--Editor TO REMAIN HEALTHY, IT IS NECESSARY AND VITAL TO MANAGE STRESS. WHILE STRESS VARIES FROM PERSON TO PERSON,THERE EXIST POSITIVE COPING METHODS THAT HAVE BEEN PROVEN ESPECIALLY EFFECTIVE FOR MANY.

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1.

TAKE A DEEP BREATH Have you ever noticed the way you breathe when you are in a relaxed state as opposed to a tense, anxious state?

Deep, methodical breathing can actually lower stress and help the body feel relaxed. When you breathe deeply, activating the lower portion of your lungs, it sends a message to your brain for you to calm down and relax.The brain then sends this message to your entire body, causing your heart rate and blood pressure to decrease. Adversely, when under stress your heart rate and blood pressure increase, causing the entire body to become tense. So, you have the ability to induce or reduce stress just by adjusting the rhythm of your breath.

2.

STEP OUTSIDE Humans are innately connected to the environment---- this includes the sun.

In fact, during the winter months, many people develop Seasonal Affective Disorder (SAD) because they do not get enough Vitamin D, caused from a lack of sun exposure. SAD is characterized by feelings of lethargy, sadness and fatigue. Because vitamin D is thought to benefit the body and enhance the mood, natural exposure to sunlight has been touted to relieve stress and alleviate other negative symptoms of SAD. Reportedly, serotonin levels (the chemical responsible for mood elevation in the brain) are actually increased in the presence of the sun. Fresh air also has enormous emotional benefits, as does just being out in nature. In the winter time, you may need to consciously seek fresh air and sun by making it a point to go outdoors throughout the day.

3.

MEDITATE QUIETLY Mediation can take on many meanings.

Here, it namely means quiet and undisturbed scheduled time.That is time you regularly set aside each day to exclude all distractions from your mind and just focus on the quietness. Meditation is a powerful tool for stress management. It

has been scientifically proven to change brain wave patterns. Regular meditation practice (quite time) can incur lasting, positive changes in your thought tendencies. If you can positively change the way you think, you can change the way you respond to and view stress.

Meditation can give you the ability to gain control over your thoughts.You can actually break negative thought cycles, and control sadness and negativity, all through regular meditation.The whole premise of meditation should be to change your programmed habitual thinking into positive thought patterns.

4.

USE AROMATHERAPY Did you now that your nose knows how to reduce stress? This is because scent enters the nose, passes through the tiny hairs in your nose and is then processed in the limbic system of the brain where emotion and memory occur. A particular scent can stir up certain emotions, even causing past memories to surface. For example, the scent of cinnamon often evokes a feeling of warmth and comfort and is typically associated with winter time. Since scents trigger a unique mind-body connection, they can be used effectively to reduce stress and induce relaxation. Perhaps the most widely-recognized scents known for their relaxing qualities are lavender, sandalwood and chamomile.These essential oils can be inhaled, worn on the body or clothing, or added to bath water to reduce the impact of a stressful day

5.

LISTEN TO RELAXING MUSIC Research shows that music stimulates

3 WAYS TO RELAX IN JUST 10 MINUTES

1

While driving in your car, listen to a melodious tune. Place a tiny dab of sandalwood oil behind your ears. Inhale deeply for 10 counts and exhale fully for 20 counts. Continue breathing this way for 10 minutes.

Step outside. Silently observe nature. Take off your shoes. Walk on the grass for a few minutes. Then sit down in a cross-legged position with your eyes closed. Quietly observe only positive thoughts while breathing deeply and methodically.

Take a warm soothing bath, scented with lavender essential oil, while listening to a calming melody. Close your eyes and meditate only on positive thoughts while you breathe deeply.

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brainwaves even causing them to sync to the beat.This means slower tempo music can promote a calm, meditative state.Your body follows this state of mind by producing slower breathing, a slower heart, and ultimately, activating the relaxation response. Music, chosen wisely, can truly soothe the soul, helping to reduce stress and calm the body.

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healthy recipe

HEALTHY TANGY

TOMATO SOUP By: Lauren Amerson

WHAT YOU NEED:  4 cups chopped heirloom tomatoes  2 tbsp chopped onion  ½ tsp salt  Spicy red pepper, to taste (serrano, cherry bomb, cayenne, red jalapeño)  ¼ avocado  1 cup water  2 tsp raw apple cider vinegar or lemon juice Garnish:  Basil, sliced (slice right before you garnish)  Ground black pepper WHAT YOU DO: 1. Blend all soup ingredients in high-speed blender, until smooth.

2. Pour into bowl.

3. Garnish.

4. Enjoy! *Makes two servings.

Check out Lauren’s New Book!

Purchase it here www.etsy.com/listing/160508593

BASIL BOOSTS IMMUNITY Basil has been used for centuries to combat infectious diseases.

It has been shown to stimulate the immune system by increasing the production of disease fighting antibodies by nearly 20 percent.

Furthermore, this healing herb contains the powerful antioxidant vitamins A and C, which help prevent cellular damage from occurring, thus it is said to help prevent cancer. Enjoying this magnificent herb in its fresh form may help combat viral infections, including colds, flu, and herpes.

See more delicious and healthy recipes from Lauren Amerson on our Pinterest page

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eat fresh

EAT HEALTHY

EVEN DURING COLDER WEATHER HEARTY MEALS AND COMFORT FOODS SEEM TO BE MOST ENTICING WHEN IT’S COLD OUT. BUT, IT IS DURING THE WINTER MONTHS THAT THE BODY NEEDS EXCEPTIONALLY NUTRITIOUS AND EASY TO DIGEST MEALS TO BUILD AND MAINTAIN A STRONG IMMUNE SYSTEM.

FEATURE

True, winter weather brings a temporary departure from the waterrich, sweet fruit feasts of summer.

But no need to fret, winter produce provides what we need at just the right time, every time! If you think you can’t eat healthy during winter, think again. With cooler weather come crisp apples, decadent pears, citrus fruits and, the ever present, delicious and nutritious banana. Sturdy greens like kale and cruciferous veggies like broccoli, cauliflower and cabbage are abundant, too. Also available are peppers, beets, snap and snow peas, arugula, asparagus and a variety of different lettuces—yes, it’s okay to eat November § December 2013

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eat fresh

FEATURE

salads in winter. You will also find all types of nuts available during winter; be sure to take a crack at these.

With citrus fruit packed with immune building vitamin C, and super veggies like cruciferous varieties in abundance, you can obtain your fill of vitamins, fiber, and diseasefighting phytochemicals. Just embrace the change in harvest. After all, the earth is readily supplying what you need right now to build a strong immune system to get through the dreaded cold and flu season. Furthermore, looking to nature to obtain the bulk of your diet will help you avoid the overindulgence in traditional high-calorie, high-fat comfort meals.

WHAT’S

FRESH DURING WINTER? • CABBAGE • CAULIFLOWER • BROCOLLI • SNOW PEAS

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• SNAP PEAS • BRUSSEL SPROUTS • ARUGULA • BOK CHOY • LETTUCE • ASPARAGUS • NUTS • CABBAGE • TOMATOES • APPLES • PEARS • BANANAS • PEPPERS • BEETS

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wellness FEATURE

HANDY ADVICE

-an Easy, Effective Way to Prevent the Common Cold EACH AND EVERY DAY YOU ARE SURROUNDED BY COUNTLESS GERMS THAT COULD EASILY CAUSE ILLNESS. BUT, TAKING 20 SECONDS TO DO THIS SIMPLE TASK THROUGHOUT THE DAY MAY MEAN THE DIFFERENCE BETWEEN FALLING ILL OR STAYING HEALTHY.

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with a disposable towel or let air dry. Use the towel to turn the faucet off.

Studies show that regular soap has proved very effective, and purchasing special antibacterial soaps may not be necessary. Recently an advisory panel reporting to the U.S. Food and Drug Administration concluded that plain soap and water work just as well to prevent the spread of germs as costlier antibacterial products. Whichever the case, remember to take time to lather up throughout the day to avoid getting the sniffles this cold and flu season.

to wash your hands with plain soap and oor knobs, stair rails, and various other surfaces you warm water. When it comes to hand touch throughout the day washing, don’t cut any corners. Once are likely lurking with cold soap is applied, rub hands vigorously for a minimum of 20 seconds. Scrub the germs. When someone has a cold, it is passed to others through entire surface of your hands, including the backs of your hands, wrists, between respiratory droplets via coughs and your fingers and under your fingernails. sneezes. When we unknowingly touch Rinse your hands and then dry them these microscopic droplets of cold germs on surfaces and then touch our mouth, nose, or eyes, we leave H TIP: ourselves susceptible to getting a cold.

INSPIRE HEALT Some viruses and bacteria can live If you have a hard time getting young several hours on hard surfaces like ones to wash their hands for more cell phones, computer keyboards, and than three lighting fast seconds. doorknobs. Preventative hand washing Make hand washing fun by having your kiddies sing their entire alphabet may be the single most important thing while thoroughly lathering their hands. If they do this, it should take the that will keep you from getting sick. recommended 20 seconds for them to sing and soap.

Since hand washing is so critical, it’s important to do it right. It’s generally best November § December 2013

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beauty FEATURE

AD U

VITAMIN D3

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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fashion FEATURE

5 EasyWays to

ACCESSORIZE YOUR WINTER OUTFIT

WHITNEY’S DESIGNER PICK:

❸

By: Whitney Alexandra

Trendy for the season, yet till a classic, try this standout handbag by: DANIELLE-NICOLE Jaida Clutch - $58.00 Jaida Satchel - $98.00

STANDOUT HANDBAG

STYLISH SCARF

A standout handbag is the simplest way to add a “pop” to your layered winter outfit!

TRY THIS: Choose a bold print handbag or a sleek two-tone to add a fashionable twist to your look. ❶

HIP HAT A typical beanie hat is often the “go to” accessory for many women as they wear it for the sole purpose of keeping warm.Take it to the next step this winter and find a warm ❷ hat that also makes a fashion statement! This is another great way to add more style to your outfit by just changing one easy piece of outerwear!

TRY THIS: Wear a faux fur hat for a sleek and sophisticated look.

Staying fit always helps to complete your look! Check out Nike.com for a Women’s Pullover Hoodie that will keep you extra warm while you enjoy being outside for a fun winter workout!

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ROCKIN SOCKS

Pairing a tall, colored or printed sock with a flat or heeled boot is a perfect way to add more pizzazz to your outfit.

Wear tall socks inside your boots and let them show just shy of knee length.

TRY THIS: Add even more dimension to your outfit by keeping your sock pulled straight or give it a slight scrunched look for fun.

GRANDER JEWLERY

Whitney Ale xandra

WHITNEY’S FIT FASHION FIND:

Who doesn’t love pulling out their favorite winter scarf when it gets chilly? This winter, mix it up a bit.

Head to your favorite retailer and find a fabulous printed scarf. Based on your sense of style, you can find prints that remain neutral in color, allowing you to wear them with a variety of outfits.

TRY THIS: Wear a scarf with fun prints and vibrant colors to give a spontaneous spark to your overall look!

Jewelry is one accessory that often gets lost in winter wardrobes due to the extra layers that women wear to keep warm. Push your comfort zone a bit this winter by adding a slightly larger sized pair or earrings, ring, bracelet or necklace to your wardrobe.

TRY THIS: Choose a simple cuff bracelet or chunky gemstone necklace. Jewelry always offers a cool visual “texture” to any layered outfit.

❶ Photographer / Michelle Herrick (michelleherrick.com) Model / Jeannie Sorenson Wardrobe- Whitney Alexandra Helmich (whitneyalexandra.com) ❷ Photographer / Michelle Herrick Model / Brianna Lucia Mua&Hair / Stephanie Neiheisel (snmakeupartist.com) ❸ Photographer / Michelle Herrick Model / Gabrielle Helms Mua&Hair / Heather Wilson (makeupbyheatherwilson.com) ❹ Photographer / Michelle Herrick Model / Anjelle Ruppe Wardrobe- Whitney Alexandra Helmich (whitneyalexandra.com)

❹

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healthy kids FEATURE

Why Family Meals are Important?

FAMILY MEAL TIME PROVIDES NOURISHMENT IN MORE WAYS THAN ONE. EATING AS A FAMILY CAN HELP THE WHOLE FAMILY FLOURISH, ESPECIALLY CHILDREN!

W

hen the sun rises, modern families with commanding schedules are left darting in separate directions. As the day concludes, families can resume togetherness by sharing a family meal together. Making a consistent effort to set aside time to eat together can provide much needed family bonding time. Sharing each other’s day, with all distractions aside (TV, mobile devices) can prove to be a unifying experience for the entire family. Something as simple as sitting down together to enjoy a quiet meal can create a sense of belonging for children, husbands, and wives. When children feel a sense

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of security they will likely have healthy self-esteem, a quality that will contribute to their success as a person. Who knew families could derive all these benefits simply by eating together!

A Healthier Choice In addition to emotional

TIPS FOR MAKING FAMILY MEAL TIME HAPPEN: Ü Prepare in advance. Always aim to keep ingredients for healthy meals on hand, including plenty of fresh foods. Ü Plan a menu during the weekend. Ü Get the family involved. Let kids help set and clear the table.

wellbeing of children, family meals contribute to healthy physical growth and development.The family dinner table often presents home cooked meals that are far more nutritious than dining out. We may not have much control over what our kids eat while at school or away from us, but family meal time allows parents to set a healthy example. A little thoughtful planning allows your family to savor a healthy home cooked meal that they can really appreciate. While it takes some thoughtful planning and preparation, the satisfaction of knowing your family is eating a healthy meal prepared with love is worth the added effort. Ü Utilize a crock pot when you are in a crunch. Ü Make meal time pleasant. Don’t always navigate to serious discussions. Family meals are a time to provide comfort, and support. Ü Assign importance to it by aiming to eat at the same time each night. Ü Set a relaxing mood for the family by putting flowers on the table and playing soft music. Ü Keep it simple; meals do not have to be overly elaborate.

Get Inspired!

“Living healthy is a ritual for me. I choose nutritious food so my body and mind are full of energy---this empowers me to live a fulfilling, joyful, abundant life.”

Jennifer Monge, Los Angeles, California

Photo by: Brad Olson November § December 2013

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RESOURCE DIRECTORY

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