Inspire Health Magazine Issue 25

Page 1


Mind, Body & Spirit for Women




Sarah Wilson THROW THE SUGAR BOWL AWAY AND START LIVING ยง #inspirehealthmag






contents 18 EAT FRESH





The Magic Mushroom Elixir


Throw the Sugar Bowl Away and Start Living



Cutting Artistry for Clean Eating


The Beauty of Turmeric


Get Cardio Fit with Boxes and Ropes The Triangular Cardio Workout


Love What You Eat, Eat What You Love


Pear Berry Crisp

34 HEALTHY DESTINATIONS Canyon Ranch Aims to Inspire Healthy Living


36 FASHION Empower Through Sustainable Fashion


38 RECIPE "Cheesy" Caesar Dressing and Seasoned Polenta Croutons

Adrenal Fatigue Causes and Cures Green Bean Buddha Bowl with Tahini Drizzle



Pet Insurance


Empowering Your Children to Handle Their Own Conflicts

29 RECIPE Chocolate Power Bites




Getting My Overactive Bladder Under Control … Naturally


The Ancient Power of Ayurveda § #inspirehealthmag



super food

The Magic

Mushroom Elixir By Greg Fox

If you visited an oriental juice bar in 415 AD, you might have been offered an “immortal health elixir”. That’s how the ancient Japanese described Kombucha Tea, the sweetened, fermented beverage that enthusiastic users around the world claim prevents cancer, cures arthritis, aids digestion, eliminates fibromyalgia, helps you fight through depression and anxiety and a score of other benefits. Kombucha Tea is made by combining a starter “mushroom”,

Home Brew Kombucha Learn to make kombucha tea at home by visiting kombucha



called a SCOBY, (an acronym for symbiotic culture of bacteria and yeast) with a mixture of tea, sugar and fruit juice. This interdependent group of helpful, living, “good” bacteria blends with the other ingredients over a 10-14 day fermentation period to produce a carbonated, vinegary, sweet drink. The yeast from the SCOBY also produces alcohol. Commercially available Kombucha Tea typically contains less than .05% alcohol. Longer brew times will reduce the

amount of alcohol in the finished version. Kombucha Tea, for years consumed as a health-boosting beverage by the alternative-health community, is today beginning to be embraced by the mainstream. Several international beauty products manufacturers are marketing skin cleansers containing Kombucha extract. The drink itself is becoming more ubiquitous. Vending machine operators are beginning to stock Kombucha Tea and it’s “on tap” at some health food outlets. Commercial production has grown into a multi-million dollar business. While there is a scarcity of documented evidence of mental and physical health benefits from drinking Kombucha Tea, passionate users claim it stimulates the body’s digestion processes, boosts the immune system and revitalizes overall heath. It definitely contains healthy elements including B vitamins, Glucaric acid, Acetic acid, Lactic acid, and beneficial enzymes. There is no sodium or protein. A four-ounce serving has 8 grams of sugar and 8 grams of carbohydrates with about 40 calories. 




Help us inspire others! We want to know what inspires you to live healthfully. You could be published in the next issue of Inspire Health magazine. Email us at

Find us online! INSPIRE


Executive Publishers HAL G. FOX & SUZANNE POLK FOX Section Editors Editor BECKY ROLLAND Cover PATRICIA DANFLOUS Health & Fitness TAMI CHARBONNET Fashion & Beauty WHITNEY ALEXANDRA Kids & Family MICHELE ROBERT POCHE Destinations SUZANNE POLK FOX Creative Team Creative Director JENNIFER CABALLERO Art Director TRA PHAM Digital & Marketing NEAL BOYD Print Production DEBBIE WELDON Sales National Sales VIVIAN DUGAS National Sales MICHELLE DUNN

© 2016 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services ( 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.








• Cut off the ends. • Stand the melon up on one end.

Cutting Artistry By Patricia Danflous

A knife and chopping block just might be the ingredients you need for eating fresh every day. Learning how to cut vegetables and fruits properly not only makes the prep time easier, but also increases flavor.

• Use a large, sharp knife to slide in a downward motion to remove the rind. • Halve the melon and remove the seeds. • Cut thick slices and then cut the slices into bite-sized chunks.

• Cut off the tops; leave a little bit of the stem and the root ends.

• Use a sharp knife to cut off the knobby ends.

• Clean and boil beets until you can easily remove the skin.

• Stand the fruit up on one end and slice lengthwise.

• After the beets cool, slice to form circular servings.

• Place one of the halves fruit side down and slice through the center, then slice each of those two pieces in to halves. Repeat this procedure with the other half.

(Remember, beet juice is pretty, but will stain wooden chopping blocks – use a plate.)




• Place a kale leaf on your cutting board. Make sure the stem side is facing up. • Using a paring knife remove the thick rib-like stem and discard this part of the leaf. Your kale has been tenderized and ready to cook.

• Soak broccoli in water for several minutes. • Separate the stems from the florets. • Cut off about a halfinch from the bottom of the stems and throw away. • Use a paring knife to peel the stems and chop them into thick pieces around a halfinch. • Now you are ready for the florets. Use a paring knife to separate them and cut into pieces around an inch and a half long.

• Use a large sharp knife to remove the ends by holding it upright to make the first cut at the top end and through the skin. Continue to cut through to the bottom end. • Use a paring knife to peel the skin. Lay the squash on its side and use long strokes. • Separate the neck and the body of the squash. • Cut the neck end into rings as thick as you like, most people prefer one-inch pieces. Slice the rings into rectangles and then cubes. • Cut the squash body in half lengthwise. Scrape out the seeds with a spoon. Slice each half into one-inch thick strips and then into cubes.  INSPIRE HEALTH


natural beauty

The Beauty of

Turmeric not only helps to clear up those unflattering bumps, but it can help to prevent them as well.



sing food as ‘medicine’ for your skin provides you with amazing health benefits, plus it’s easy and convenient. I highly recommend turmeric as my go-to superfood of the moment. Turmeric has been used as a natural beauty product for many years and for good reasons. As an antiseptic and anti-inflammatory, it’s an amazing help with skin impurities and to correct problem areas. Here’s a list of reasons why you should definitely add turmeric to your everyday beauty routine: HELPS ACNE - Since turmeric is a natural anti-inflammatory, it is perfect for treating acne. Pimples are a form of a flare-up, when your pores become clogged



and begin to swell beneath the skin, eventually causing unattractive and unwanted imperfections on your face. Not fun right? Well, turmeric not only helps to clear up those unflattering bumps, but it can help to prevent them as well. FADING OF ACNE SCARS - Unfortunately, with acne prone skin, comes the unwanted scaring that can be left behind, long after a breakout clears up. Fear not though, turmeric is fantastic with helping to lighten and diminish those unflattering scars and uneven skin tone. UNWANTED FACIAL HAIR - Another unfortunate problem that can occur is annoying facial hair; it comes in more often and thicker when our hormones are out of balance. Turmeric is an easy way to remove the hair in a gentle and soothing way. REMOVES AND FADES DARK CIRCLES - Dark circles can occur for many reasons, including lack of sleep, stress, hormone imbalance, iron deficiency and sometimes simply genetics. It’s a buildup of blood vessels that cause dark blemishes and swelling under and around

your eyes. Religiously applying turmeric to your under eye area will help fade those pesky dark circles over time. Awesome, I know! So, the next time you’re at the grocery store or at your favorite local farmers market, be sure to pick-up the little miracle known as turmeric. Your skin will thank you! 


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By: Tami Charbonnet | Triangular Plan provided by: Ashley Seeman, CPT EFC, and Jason Seifried, CPT EFC




Cardiovascular exercise improves the condition of your heart. If you fail to work the heart as a muscle group, it will weaken and cause a variety of negative health effects. Getting the heart pumping at a fast rate with this triangular workout will help maintain the muscle and keep it healthy. This workout combines cardio training with strength training, using your body weight to deliver a full body workout.

1. RESISTANCE TRAINING: BOX PUSH-UPS 1 MINUTE Firmly place one hand on box and the other on floor. Drop chest to elbows and push up slowly and with control. Walk hands to center and then to the opposite side. Bring knees to floor if discomfort is felt in the back or in the neck.

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Caution: The following training session should not be performed more than twice a week and requires 24 hours of rest between each session. • Each ROUND has 3 blocks: (1) Resistance Training (Muscle) (2) Cardio (Heart) (3) Core (Abs) Use these movements for variety, intensity, and added muscle involvement. • Complete each exercise for the set amount of time. [2 cycles for all except core circuits]


2. CARDIO: ALTERNATING ROPE WAVES 30 SECONDS Anchor a moderate to heavy rope to the bottom of box, a table, post or to an actual floor anchor. Alternating sides, lift rope as high as possible and slam to the floor at a brisk pace.

3. CORE: DECLINE PLANK 1 MINUTE Press palms firmly to floor and place toes onto box. Brace the core, squeeze the glutes and hold. If this move is too difficult, place the plank on the floor with knees down until you build enough strength to use the box.


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weight loss




here’s a gorilla in the room. A very angry gorilla and he is ready to attack. Not a very good time to have lunch is it? “Do you really think you are going to digest your food, much less lose weight, if you are struggling with an angry gorilla?” asks eating specialist Rebecca Moos, MS, LPC, NCC. She frequently uses the gorilla battle to illustrate the mental and physiological impact of emotional eating. “Emotional eating is not just about the food choices we make,” Moos explains. “Thoughts about our body and our food, and our ability to relax, to breathe, to enjoy the moment, to be thankful for life with gratitude and pleasure - all of that encompasses emotional eating. Most issues with food have very little to do with food. Usually, something else is going on that influence metabolic health. Food is merely a symptom used to binge, restrict, control, count, or abstain from in order to respond to stress.” Stress, fear, anxiety, anger, judgment and negative self-talk can literally create a physiological stress response in the body, Moos emphases. “Digestion shuts down when the body is stressed, generating more cortisol and insulin.

WHAT YOU EAT, EAT WHAT YOU L VE By Patricia Danflous

Those hormones have an undesired effect, signaling the body to store weight, store fat and stop building muscle. We literally change calorie-burning capacity and adjust it downward when we are stressed.You could follow the best weight-loss diet in the world, but if you’re an anxious, stressed person, the power of your mind limits weight-loss.” Don’t allow food to rule your life, Moos advises, encouraging individuals to relax in the approach to food through mind-body nutrition. “Express gratitude for the good things in life. Focus on everything that works well and reminds you to be happy,” she says. “When we choose to be happy, the body relaxes and we step into the optimum state of metabolic health. Trained in a psychology of eating program, Moos emphasizes that learning to be aware of a meal, how it tastes, and eating it slowly helps you feel nourished, eliciting a relaxation response. “Thirty to forty percent of digestive capacity comes from our thoughts and feelings about food,” she says. “Breathe, slow down and change how you think about yourself and food.You will better utilize nutrients for calorie burning, muscle building, energy, and mood improving results.” 

Digestion shuts down when the body is stressed, generating more cortisol and insulin. 12


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PEAR BERRY CRISP Serves: 6-8 INGREDIENTS l 1/4 teaspoon salt 1 teaspoon butter or l 1/2 tablespoon coconut flour coconut oil l 1 cup blueberries l 1/4 teaspoon cinnamon l 4 apples cut into thin wedges l 1 cup Grain-free Granola l 4 pears cut into thin wedges (without the raisins)* l 1 tablespoon lemon or l 1 tablespoon butter or orange juice coconut oil, melted l 1/4 cup honey or maple *The recipe for Danielle's Grain-free Granola is located on her website syrup l

DIRECTIONS 1. Preheat oven to 375 degrees. 2. Grease individual ramekins or 1 large baking dish with the 1 teaspoon butter. 3. Combine the blueberries, apples, pears, lemon juice, honey, salt, coconut flour and cinnamon in a bowl. 4. Combine the granola and the 1 tablespoon butter in a small bowl. 5. Pour the fruit mixture into the baking dishes and bake for 40 minutes, or until bubbling. 6. Reduce the oven to 325 degrees. Spread the granola mixture over the top of the fruit, then bake for 15 minutes until browned. ď Ž

Danielle Walker is the author of Celebrations: A Year of Gluten-Free, Dairy-Free, and Paleo Recipes for Every Occasions, available where books are sold on September 27th.


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By Dr. Michelle Clay

ave you experienced recent weight gain? Have trouble getting up in the morning after a good night’s sleep? Been feeling irritable, angry or just don’t care? Yearn for unhealthy foods? If you answered “yes”, chances are you may be experiencing a form of adrenal fatigue. The adrenal glands are described as the “batteries of your body”. Located over your kidneys, they manage hormones that are important for normal, healthy living. Properly functioning adrenal glands help convert food to energy and keep our immune systems balanced. They help you maintain a vigorous, effective lifestyle by managing more than 50 of your body’s essential hormones. One such hormone is adrenaline, released when you’re feeling stress or anxiety caused by excitement, fear or anger. The extra adrenaline speeds up your heart rate, increases respiration and provides an instant energy boost. Other adrenal gland hormones manage blood sugar, burn protein and fat and regulate blood pressure. Stressful, anxious living caused by job pressures, relationship conflicts, financial hardships, lack of relaxation, smoking, and sleep deprivation coupled with unhealthy diet and eating habits are factors that strain the functions of the adrenal glands.



Experts believe that adrenal fatigue affects up to 80% of the world’s population. Here are some warning signs:

1 2 3 4 5 6

Fatigue Difficulty Sleeping

Excessive Weight Gain

As these conditions become more prevalent and intense, the adrenal glands work overtime to supply the body with supportive hormones. The glands eventually become overloaded and fail to function normally. This condition, when adrenal glands “just can’t take it anymore” and restrict the flow of the body’s important hormones is known as “adrenal fatigue”. There are many resources to aid you in the adrenal healing process. An Internet search will reveal a number of websites dedicated to adrenal fatigue. Visit for online guidance.  You will find the book, The Adrenal Reset Diet: Strategically Cycle Carbs and Proteins to Lose Weight, Balance Hormones, and Move from Stressed to Thriving by Alan Christianson NMD (2014), a helpful companion.

Depression Sugar Cravings


YOUR PATH TO HEALING ADRENAL FATIGUE Eat nutrient dense, easy to digest foods. Almonds, flaxseeds, wheatgrass, avocados, salmon, chicken, turkey, broccoli, sweet potatoes, blueberries and cinnamon are low in fat, high in fiber and nutrition. Choose green and brightly colored vegetables. Avoid caffeine, sugar, artificial sweeteners and processed or microwaved foods. Sugars and processed grains restrict normal adrenal functioning. Use herbs and supplements to support a healthy lifestyle. Fish Oil, Magnesium, B Vitamins, Vitamin C, Vitamin D, Zinc, Ashwagandha, Melatonin, organic Green Tea. Reduce the occasions for stress and anxiety. Rest when you’re tired, get at least 8 hours of sleep each night, eat on a regular schedule, do consistent, moderate exercise but don’t over train, avoid negative people, laugh.


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eat fresh


Root vegetables are simply the roots of a plant. They are easy to prepare and nutritious…high in vitamins and minerals that are absorbed from the ground as they grow. Root vegetables are also high in vitamin C, B vitamins, and vitamin A, and antioxidants. High antioxidant qualities give root vegetables healing properties to help fight disease and aid in athletic recovery. They are an excellent source of fiber. 18


Fight disease and boost healing with these 5 root vegetables


SWEET POTATO Although named “sweet,” this delicious root is lower on the glycemic index than regular white potatoes and even aid in stabilization of blood. Sweet potatoes supply potassium, vitamin B5 and vitamin C, are high in fiber and are slow absorbing starch.


YUKON (WHITE) POTATO White potato nutrition benefits include a high source of potassium, important for building strong bones and supporting heart health. White potatoes also contain manganese; provide antioxidants and other important nutrients. To maximize the nutrient density benefits, eat the skins and only lightly cook the potato. NO FRENCH FRIES!


Carrots can be consumed raw, cooked or juiced. They get their orange color from antioxidants called carotenoids, which protect the eyes and skin. Carrots have high levels of vitamin A, C, D, E and K and are excellent sources for magnesium, potassium and calcium.


PARSNIPS A member of the same plant family as carrots, parsley and celery, parsnips are great sources of fiber, folate, potassium and vitamin C. Parsnips’ fiber is soluble, which decreases risk of diabetes and high blood cholesterol.


Beets can increase endurance during athletic performance and aid in recovery from intense exercise. They contain nitrates, used by the body for muscle recovery, improved circulation, lower inflammation and increased physical performance. Beets alkalize and detoxify the body, support hormonal health, and provide high levels of phytonutrients called betalains. 

Rosemary Sweet Potato Bites INGREDIENTS  4 sweet potatoes peeled and chopped into small bite size pieces  5- 6 sprigs of Fresh Rosemary  4 tablespoons coconut oil  Salt and pepper to taste INSTRUCTIONS  Preheat oven to 400  In a large mixing bowl, combine above ingredients and fold until potatoes are covered with coconut oil.  Spread potatoes evenly onto nonstick baking sheet.  Bake for 30 minutes or until desired texture.  Enjoy as a side dish or a healthy snack!

Want to keep your root vegetables fresher longer? Before storing them in the refrigerator, cut the leafy green tops off carrots, turnips, beets, radishes, etc. The green top will constantly draw moisture from the root leaving it dry and flavorless. § #inspirehealthmag



recipe Cooking a healthy and delicious meal is all about creativity. Something I taught myself on my journey of 10 years of chronic illness was to include more creativity in my life- especially with my food! Clean eating doesn’t have to be boring or all about eating steamed peas all day. Creating flavor from whole one-ingredient foods is a great way to re-train your taste buds to enjoy the natural sweetness and fresh flavors of real foodWhile many other people can eat gluten, dairy, soy and other inflammatory foods, I had to cut these out of my lifestyle to heal my body without feeling deprived. I made my life (and my recipes) extra special by using ingredients such as tahini, lemon juice, fresh herbs, brightly colored fruits and veggies to whip up extraordinary meals that made me happy- and help with my healing. Feeling good about what we are eating is a huge part of the eating experience; it’s not about trying to be perfect or dieting or depriving ourselves. It’s about eating whole, fresh foods that make us feel amazing from the inside out. That’s the trick to being creative in your kitchen. Whip up a meal tonight using new spices, freshly squeezed fruit juices, fresh herbs and freshly ground sea salt and pepper and you’ll notice the difference without needing processed dressings and condiments. We can eat all the kale in the world and still be unhealthy, which is why it’s so important to focus on the mind-body connection and have fun in your kitchen. This is just the recipe to get you started!


For more Eating Clean recipes, check out my cookbook, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body. It’s full of over 200 recipes free of gluten, dairy, soy, refined sugar, eggs, peanuts,white flours and other inflammatory foods. INSPIRE HEALTH

Green Bean Buddha Bowl with Tahini Drizzle By Amie Valpone INGREDIENTS 4 Baked Sweet potatoes l 1 head cauliflower, cut into small florets l Sea salt and freshly ground black pepper l 2 Tbsp. avocado oil, divided l 1 cup fresh green beans, cut into 1 inch pieces l 1 cup red cabbage l 1 head curly kale or 2 cups baby spinach l 2 honey crisp apples, thinly sliced l 2 Tbsp. warm tahini l Juice of 1 large lemon l 1 tsp. freshly squeezed lemon zest l 1 tsp. finely chopped fresh parsley l

DIRECTIONS 1. Preheat the oven to 400 degrees F. 2. Pierce the potatoes with a fork to create small holes. Prepare the sweet potatoes on a rimmed baking sheet and

set aside. 3. Prepare the cauliflower florets on a separate rimmed baking sheet; drizzle with 1 Tbsp. of the oil, salt and pepper. 4. Roast the potatoes and cauliflower for 30-40 minutes or until very tender. Remove from the oven; set aside to cool then set aside. Cut the sweet potatoes into ½ inch-1 inch chunks. 5. Meanwhile, steam the green beans on the stove top. 6. In a large bowl, massage the kale with the remaining 1 Tbsp. oil until the leaves are tender and dark green. 7. In a large bowl, combine the potatoes, cauliflower, green beans, cabbage, kale and apples. Drizzle with the tahini and lemon juice. Garnish with the lemon zest and parsley and season to taste with salt and pepper. Serve. 

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cover story

Sarah Wilson is an addict. You probably are, too. By Patricia Danflous


For more information on Sarah Wilson, quitting sugar, sugar-free recipes and a whole bunch of good hints for a healthier life, go to




arah Wilson is recovering and flourishing. You can be, too. Simply follow her lead. Stand up tall and say clearly “Today, I quit sugar.” Perhaps she was on a sugar high. It might have been writer’s block or more likely, a quest to report something new and different. Whatever the original motivation, the Australian journalist found herself with a blank page and a column to submit. Wilson decided to try eliminating sugar from her diet, detailing the process in her column. Wilson met her deadline and you know the rest of the story. Sarah Wilson is a New York Times best-selling author and entrepreneur who has assisted more than one million people around the world to defeat their sugar addiction. A past editor of Cosmopolitan magazine, Wilson hosted the first series of Master Chef Australia achieving the highest ratings in the country’s television history. Her online wellness program,, presents

fresh takes on everything from cooking without sugar to living a simplistic lifestyle. Her latest book, The I Quit Sugar Cookbook - 306 Recipes for a Clean, Healthy Life, is a guide to eating, feeling, and living well on a sugar-free diet. “In January 2011, I quit sugar,” she explained. “I have an autoimmune disease and had been told for years I should quit sugar. The idea was far too scary to contemplate, as it is for most people. I then decided to experiment with the idea and quit for two weeks. I wrote about it in the newspaper column I was writing at the time. It felt so good, so right - I lost weight immediately and my energy, skin and wellness improved so much - I just kept going. And going. It's been over five years now. The ‘metabolic shift,’ that is, the switch to burning fat and protein instead of cheap shots of sugar, took about four weeks for me. It can take some longer.” In a recent interview with INSPIRE HEALTH, Wilson shared her background, her experiences and her views on healthy living. IH: You have accomplished more in 40 years than most people could expect to do in two lifetimes, what is your motivating force? SW: My perfectionism. It’s my Achilles heel and my driving force. Plus I find most things interesting and if I find something interesting I have to understand it completely. As you can see, it’s a double-edged sword. At the age of 42, I am grateful for it and accept that this is how I work and it’s also how I’ve managed to have successes. I have a Dostoyevsky quote in front of the I Quit Sugar Cookbook – “Each of us is responsible for everything and to every human being.” I think I’ve lived by this all of my life. IH: How do you maintain your energy? SW: I do have a tendency to burn myself out very easily, especially having an autoimmune disease. (Wilson has Hashimoto’s Thyroiditis, a disorder affecting the thyroid) A morning routine

I have a little trick, if I see things in black and white, it means I’m not meant to be doing it – the enthusiasm isn’t there. If I see things in color, I’m reinvigorated. is key. I exercise outdoors – ocean swimming, hiking in the bushland, for example – and I meditate in the sun. These are non-negotiables for me every day and give me a solid grounding so my energy can be level all day. IH: How do you maintain your enthusiasm for the causes you are so obviously passionate about such as minimalism, thrift, wellness, nutrition, and simple living? SW: Again, I have a tendency to care about everything I sink my teeth into. But, if I do feel momentum lagging, my trick is to take a step back and remind myself of why I might be working on a particular project. I have a little trick, if I see things in black and white, it means I’m not meant to be doing it – the enthusiasm isn’t there. If I see things in color, I’m reinvigorated. IH: Were you always an energetic, enthusiastic person? SW: My parents will certainly attest to my tenacity, independence and need to be involved in everything. I think growing up in an isolated environment in the country steered my vision forever outwards onto the “excitement out there.” I think this played a big role in being enthusiastically curious. IH: Is there an incident in your life that influenced the philosophies you have today? SW: I got sick about seven years ago and hit rock bottom. Like, really rock bottom. It forced me to make a choice – do I want to exist, or live? This choice is something I reflect back on often.

IH: Were your early business endeavors, including making doll’s house furniture when you were 12, motivated by creativity or did you have a purpose driven goal? SW: They were motivated by a need to engage with the outside world. My first business, at 12, was all about having contact with adults and people in the city. IH: How do you maintain your commitment to make life better for yourself? SW: I continue with my morning routine every day. And I modulate, modulate, modulate. I have to manage my disease and this keeps me on the straight and narrow. I also regularly touch base with wise people – my meditation teacher and other “healers,” who challenge me when I start to get complacent or begin to grip onto life too tightly.

Crippled by chocolate cravings? Try cacao nibs. They have zero sugar and more than five times the fiber of regular chocolate. This helps control blood pressure, cholesterol and glucose levels. They’re also full of antioxidants, flavonoids and other vitamins that help prevent disease.

IH: How would you advise others § #inspirehealthmag



cover story

Learn to meditate! And exercise every day, even it is just a 20-minute walk. The “doing it every day” bit is what counts.

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to improving their lives – besides quitting sugar, of course? SW: Learn to meditate!* And exercise every day, even it is just a 20-minute walk. The “doing it every day” bit is what counts. IH: Who inspires you? SW: Some people who have lived big lives include Viktor Frankl, Nelson Mandela, and every single mother out there who has to hold down a full time job at the same time. IH: What are your goals for the future? SW: To continue to pull back from “work” and steer my contribution to giving. To live a free life where I am not bound by expectations. I hope to be a cool seventy-year-old woman who really doesn’t give a damn. 

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Pet Insurance

et insurance has finally made inroads in veterinary care. In 2015, 1.4 million pets were insured in some form. The fact that US consumers spent over 15.7 billion dollars on veterinary care in 2015 certainly helped to fuel the growth of the American pet insurance industry. Many large corporations are now offering pet insurance as a benefit for employees; some employees are even requesting it to be added in corporate benefit packages. Just as in the human insurance field, there is a wide spectrum of policy options that can be purchased. Emergency care to major medical benefits packages are available, depending on how large a monthly premium one is willing to afford. There will probably be a few exclusions in your pet’s policy. Some pre-existing diseases may not be covered. And if you’re try-



By Dr. W. Mark Cousins, DVM, DABVP

ing to insure your pet bird or tarantula, you’re out of luck. Policies are written for dogs (90% of pet insurance policies written) and cats (10%). One big difference between pet and human insurance is most companies reimburse the consumer directly (according to the terms of the policy) instead of the healthcare provider. So you need to be prepared to actually pay your veterinary bill. But in time the insurance company should reimburse all or part of your veterinary expenses, whatever your policy dictates. It’s no surprise that the #1 reason people want to purchase pet insurance is that they want to make decisions about their pet's health care without worrying about if they can afford treatment. With the average cost of maintaining a dog placed at $1,750.00 annually and a cat at $1,350.00, insurance can

help make pet ownership more affordable. But this must be balanced by how much premium a pet owner wants to afford.

In many cases, pet insurance can be a real lifesaver for a pet when financial demands of veterinary care have to be considered. 


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mighty kids


How can you cure this problem? The answer is in the question. Just remember C-U-R-E.

Conflicts C By Michele Poche

Squabbling over a teddy bear, taking turns on the monkey bars or even sharing the same friend are reasons one child can come into conflict with another. And, in today’s generation of helicopter parenting (no judgment here. I am a card-carrying member of this organization!), it’s more critical than ever to teach kids to handle their own conflict resolution.




(Note: You are only the moderator.)

CALM DOWN. Allow the disputing parties to step away from each other to count to ten or spend a few hours (or even days if they’re not siblings) apart. Taking time and space to cool off will ensure that the problem is handled rationally without anyone saying something in the moment that he could later regret. UNDERSTAND EACH OTHER. Once the adversaries have had some time to collect themselves, bring them together and let them each tell her side of the story using I-messages. (“I felt left out when …”). This style of communication enables the child to identify her own emotions without blaming the other child and putting her on the defensive. REGRET, RESPONSIBILITY & REMEDY. These are the three R’s of a good apology. It’s important that one or both parties be truly sorry, be accountable for their share of the issue and be involved in finding a compromise to prevent this problem from happening again. ENCOURAGE. As the moderator, you’re the most important part on this one. When you see the above steps being followed and conflicts being resolved independently, commend the compromisers on a job well done. Then remind them to use these valuable life skills every single time. 


Yields: 24 bites Prep Time: 15 minutes Cook Time: 0 minutes

These are no-bake cookies that I refer to as “bites” because I make them small. They are naturally sweet from the dates and loaded with chocolate and walnuts. They taste like you’re eating a candy bar without all the butter, sugar, and artificial flavors.

INGREDIENTS • 1 cup walnuts • 1 cup pitted Medjool dates • ¼ cup unsweetened cocoa powder • 1 teaspoon vanilla or coconut extract • ¼ cup unsweetened coconut flakes, for garnish DIRECTIONS  Line a 9 × 9 inch pan with parchment paper.  Place the all ingredients except coconut flakes into a food processor and blend until a thick dough forms. You may need to add a small amount of water here if the consistency is too dry.  Press the chocolate mixture into the prepared pan.  Refrigerate for 1 hour.  Cut into 24 bites and serve. Garnish the tops of the bites with coconut flakes. 

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remember hatching a plan to make it through my own wedding without having to interrupt the priest so I could dash to the bathroom. I stopped drinking any form of liquid 20 hours prior to the big event. That’s not weird, right? Wrong. People need water, lots of it, every single day. But drinking that much water is difficult for overactive bladder sufferers like me. So I finally decided to see a urologist. Because I was tired of it. Tired of aggravating theater patrons to climb over their legs before intermission. Tired of pulling the car over during daily errands. Tired of literally losing sleep. The physician prescribed numerous medications whose results were utterly disappointing. Not only did they elicit obnoxious side effects, they didn’t even work. So I elected to take matters into my own hands … with a little experiment. COULD I GET MY OVERACTIVE BLADDER UNDER CONTROL ALL BY MYSELF? The training seemed simple. After waking, urinate every hour on the hour. If I have to go in between, try to hold out to the hour if possible. After week one, adjust the schedule to an hour and fifteen minutes. After week two, move to 90 minutes. Modify those numbers if necessary. Keep elongating the intervals until I reach the “normal” three to four hour span.

This frequent, scheduled evacuation is supposed to train my bladder gradually to cease with the urgent reminders. It actually tackles four issues: • Urgency • Frequency (8+ times daily) • Incontinence • Nocturnia (waking 2+ times nightly)




Overactive Bladder

UNDER CONTROL… NATURALLY By Michele Robert Poche Fortunately, I’m only plagued with three of these problems, but I didn’t want to wait for incontinence to rear its soggy head. How did it go? After a number of false starts and rookie mistakes, I’m five weeks in and up to two hour spans (my personal best being two hours, 13 minutes). I’m not sure I’ll ever get much higher but I’ve definitely seen progress.


01 02 03

USE A TIMER No matter how obvious it seems, you WILL forget to urinate on schedule. Set a timer and keep it handy. And don’t be surprised when it sounds during a business meeting, church, etc.

AVOID IRRITANTS Coffee, tea, sodas, alcohol, etc. can all make matters worse. For best results, nurture a love of water or cranberry juice.

BE PATIENT. For some, results can come as quickly as two weeks. For others, it could be six. Just remember, any improvement that enriches your quality

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The Ancient Power of

Ayurveda By Patricia Danflous

Five thousand years ago, healers in India introduced the doshas, the three energies directing the body’s activity. It was the birth of Ayurveda, the life science based on the belief that wellness and health are derived from balancing the mind, body and spirit. The holistic Ayurvedic lifestyle focuses on maintaining wellness and harmony and preventing illness through exercise, diet, lifestyle, and cleansing. According to Ayurvedic principles, individuals who live an enjoyable, harmonious life are healthier and stronger. Ayurveda uses supplemen-

tal herbs, such as garlic, turmeric, boselia, ginger and dandelion*, to protect the body from illness, improve overall health and alleviate pain. Diet, aromatherapy, massage, music therapy, meditation, and yoga are also important Ayurvedic methods to maintain or restore balance. Incorporating Ayurveda into your lifestyle is not restricted to the purchase of herbs or beauty products. Exploring Ayurveda in complement with traditional medicine opens a pathway to a more harmonious, healthier life. 

* The presence of heavy metals in some Ayurveda products makes them potentially injurious. Studies have found detectable levels of lead, mercury, and arsenic in products labeled as "Indian" or "South Asian". These products may be sold online and in stores. The Food and Drug Administration (FDA) does not review or approve Ayurveda products that can be unsafe, especially to children. Be sure to check with your holistic practitioner or primary care physician when adding herbal supplements to your diet.

Here are a few guidelines to help you learn more about living in balance: • Develop a morning ritual centering on a sense of peace and gratitude. • Make time to be quiet. Create a moment of silence during the day to calm your mind. While silent, breathe deeply, allowing oxygen to flow through and energize your body. • Follow a diet of healthy fats and natural sugars. Good choices are quality olive oils, omega-3 fish oil, nuts, chia, flaxseeds, coconut, nuts, raw honey, figs, and dates. • In the evening, drink a glass of warm milk, with a splash of nutmeg, for relaxation and a good night’s rest. • Try a foot or scalp massage to relax before bedtime. • Discover aromatherapy with essential oils such as jasmine rose, and vanilla for relaxation. Basil, mint and ginger oils help to restore energy. • Go to bed at the same time every night.



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healthy destinations

Jumpstart your fitness program, fortify your spirituality, take a healthy cooking class, hike a woodland trail, go mountain biking, or just sit back and relax.


Aims to Inspire Healthy Living


anyon Ranch Health Resort originated directly from the experience of founder Mel Zuckerman, who – overweight, sedentary and desperate – checked himself into a fat farm in 1978. After just 10 days of physical training and healthy eating, he realized that he felt wonderful, that he’d changed his life forever and that he wanted to help other people change theirs. Pursuing a vision of healthy living for everyone, Mel and his wife Enid opened the first Canyon Ranch resort spa in Tucson, Arizona, in 1979. The company has expanded far beyond the family-run health resort envisioned by its founders, while always remaining true to the original mission: Canyon Ranch aims to inspire people to make a



By Suzanne Fox commitment to healthy living, turning hopes and intentions into the highest enjoyment of life. Canyon Ranch promotes an integrative approach to wellness – including mind, body and spirit – in which professionals in various disciplines help you achieve your goals, create greater balance in your life and feel your very best. It is the gold standard in healthy spa vacations, and a favorite among savvy travelers. In the comfortable and unhurried atmosphere of the resort and hotel, surrounded by natural beauty and warm personal attention, you can enjoy a relaxing, invigorating spa getaway while discovering a healthier track for life. During your amazing fitness vacation, you can exercise to lose weight, practice Pilates or yoga to shed stress, or hike and bike desert canyons,

along with other exciting outdoor activities. Swim or immerse yourself in low-impact water exercises at the Aquatic Center or in any one of three inviting outdoor pools. Golf on spectacular nearby courses or fine-tune your game at the Golf Performance Center. 

Every day, experts in integrative wellness work with guests in these essential areas: • Fitness & Movement • Nutrition & Food • Health & Healing • Mind & Spirit • Spa & Beauty

All-inclusive Canyon Ranch health resorts are in Tucson, Arizona, and Lenox, Massachusetts and offer a full-immersion experience of worldclass integrative health and wellness services. Rates start at $3280 for three-day packages. For a list of inclusions and packages go to www. or call about seasonal specials at 800-742-9000.

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By: Whitney Alexandra | Photos: Bri Johnson | Model: Kristy Parsons | Hair & Makeup: Carey Duprey



016 is the year of the environment. What first swept through the food industry, bringing awareness to organic, environmental sensibilities, has now made its mark in the fashion world. It’s considered fashionably chic, super stylish and awesomely empowering to rock sustainable and local handmade clothing and accessories. Being a fashion stylist requires me to keep up with the latest trends, and to find unique pieces for my clients that provide more than your average-Joe, fast-fashion looks. Living in NYC allows me to be surrounded by tons of locally handcrafted shops, where I can find fun pieces that you can’t get anywhere else. One of my favorites is the African Market in Harlem. The handcrafted unique, one-ofa-kind creations I find there add so much more heart and value to each piece. Besides local becoming widely popular, many wellknown and up-and-coming brands have taken on the sustainability movement. Designers Lindy Fox and Aimee Kent are leaders among the trendy and empowering creatives who focus their talents on


wearable art that benefits the environment. Lindy, who loves to make woman feel valued and confident through fashion, has established her line, Organic Beginnings. Aimee Kent, who has been designing clothes since the age of 16, studied design at the Glasgow School of Art in Scotland where she currently resides. Sustainability has always been important to Aimee, who focused her final year at school on the future and sustainability of the textile and fashion industries. Aimee recognized the need for a more eco-friendly method of screen printing, so in 2012 she launched her brand which focuses on highly innovative designs and products using a special environmentally friendly textile screen printing system and fairly traded organic and recycled fabrics. Supporting awesome designers, brands and local stores like the ones listed, is a privilege. You are fashionable and trendy and you help boost the economy. It is exciting and satisfying to support those who are passionate about our world and their art; if that isn’t fashionably empowering, than I don’t know what is. 

Sandles/Clutch Handcrafted Necklaces Harlem African MarketClothing

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“Cheesy”Caesar Dressing Makes about 1 cup

Recipe from Plant-Powered Families: Over 100 KidTested, Whole-Foods Vegan Recipes by Dreena Burton

Makes about 3 cups

Seasoned Polenta Croutons Our kiddos enjoy salad far more when I top it with these nibbly, tasty little croutons. They are ridiculously easy to make—and hard to stop eating! INGREDIENTS • 1 tube (18 oz) prepared organic polenta • 1 tablespoon nutritional yeast • ¼ scant teaspoon sea salt • 1/8–1/4 teaspoon smoked paprika • 1/8 teaspoon lemon pepper DIRECTIONS Preheat oven to 450°F. Line a baking sheet with parchment paper. Cut the polenta into ½" cubes and transfer to the prepared baking sheet. Sprinkle with the nutritional yeast, sea salt,



paprika, and lemon pepper and lightly toss through (be careful not to break up the polenta cubes). Bake for 30–35 minutes or a little longer, flipping once or twice, until golden and crispy on some of the edges. Remove from oven, let cool slightly, and serve warm over salads and soups—or just nibble on them! Pepper Note: If you don’t have lemon pepper, simply omit or add just a small amount of freshly ground black pepper. Kitchen Tip: These croutons are best eaten fresh. If you store leftovers, they soften again and the texture isn’t so great. So, if you want to store for another time, be sure to reheat before eating.

You can make this creamy, delicious (and very authentic-tasting) Caesar dressing as is, or add nutritional yeast for a cheesy twist. INGREDIENTS • 1/3 cup soaked and drained raw cashews • 1–2 tablespoons nutritional yeast (optional) • 1 teaspoon whole chia seeds (or 1 teaspoon ground chia if using handheld blender or standard blender) • ½ scant teaspoon sea salt • ½ teaspoon kelp granules (see note) • ½ teaspoon capers • 1 medium clove garlic, chopped • Freshly ground black pepper to taste • 1/3–1/2 cup plain nondairy milk (see note; use extra to thin as desired) • 2 tablespoons freshly squeezed lemon juice • 1½ teaspoons pure maple syrup DIRECTIONS Using a blender, combine the cashews, 1 tablespoon of the nutritional yeast, chia, sea salt, kelp granules, capers, garlic, black pepper, milk, lemon juice, and maple syrup and puree until very smooth. Add more nutritional yeast for a cheesier flavor if you like, and add extra salt/black pepper/garlic if desired. Serve tossed into romaine lettuce, along with Seasoned Polenta Croutons, page 114. Kelp Granules Note: If you have trouble finding kelp granules, they can be omitted. The dressing is still delicious without them! Milk Note: I prefer plain unsweetened almond milk or soy milk in this recipe, but you can choose another if you prefer. Idea: Adults might enjoy a little extra hit of capers, garlic, and black pepper in this dressing! Kitchen Tip: This dressing will thicken after refrigeration. You can thin it by stirring in 2–3 teaspoons of milk or water if desired. Serving Suggestions: In addition to serving traditionally as a salad with romaine, you can keep this dressing thick (reducing milk) and use as a dip or sandwich spread.

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