Inspire Health Magazine Issue 32

Page 1


Empowering Natural Living


Melasma Get Your Kids to





Self- ce n a t p e Acc







AD ยง #inspirehealthmag



contents 34


Happy in the Long Run:


5 SUPER FOOD Cranberries


Healthy Substitutions for Your Holiday Dinner

8 NATURAL BEAUTY Prevent Melasma


Get Lean, Get Toned and Burn Fat with PiYo!




12 HEALTHY BODY Natural Relief for Menopausal Symptoms


No-noodle Lasagna


Hands-on Healing


In Gourd We Trust


Mushroom and Leek Risotto


Top 5 Pets to Gift Yourself This Holiday Season


Getting Your Kids to … “Put The Phone Down!”

29 RECIPE PB&J Thumbprint Cookies 32 HEALTHY MIND More Than Just a Personal Planner

36 FASHION Camel Coats


Roasted Winter Squash, Lentil and Kale Stew





super food

s e i r r e b Cran A By: Anja Springthorpe

mericans consume more than 400 million pounds of cranberries each year. But there is one day where we consume more than 80 million pounds of cranberries alone – Thanksgiving. Cranberries have been used as food for medical purposes and even as clothing dye for centuries by Native Americans. In fact, historians believe that cranberries were served to Pilgrims at the very first Thanksgiving. Cranberries are a flavor-packed fruit with a unique nutritional profile. They provide ample vitamin C, which reduces your risk of catching that pesky cold going around this time of year. And, the high-fiber content of cranberries not only helps your bowel stay regular, but also supports the good gut bacteria associated with endless health benefits. A lesser known reason why cranberries qualify as a superfood are the high concentrations of phytonutrients, such as phenolic acid and flavonoids. Both of these nutrients have been linked to

reducing inflammation, slowing tumor progression as well as providing potent antioxidant actions. Research confirms that many diseases, like cancer and heart disease, as well as premature aging, are initiated or exacerbated by the oxidative stress caused by free radicals. Free radicals are unstable, volatile compounds generated as a normal part of our metabolism. The human body is well equipped to deal with these free radicals. However, if we increase the burden of free radicals with sedentary lifestyles, medications, alcohol or poor food choices, our system can become overwhelmed. That’s when cranberries come to the rescue! By providing our bodies with antioxidant nutrients, we boost our ability to stop free radicals from damaging tissues and cells, and reduce the risk of diseases. While raw, unprocessed cranberries provide the best nutrition, they probably won’t impress your family at the Thanksgiving table. To serve a tasty and nutritious cranberry

sauce, make a homemade relish using fresh berries, rather than relying on canned sauces, which are often laden with sugar. Last but not least, don’t limit cranberries to once a year. Cranberries are available all year round fresh or frozen and make a healthy snack, salad topping or addition to smoothies.

our body g in id v o r p y B nutrients, t n a id x io t n with a ility to stop b a r u o t s o o b we g damage in s u a c ls a ic free rad d cells. to tissues an § #inspirehealthmag





Help us inspire others! We want to know what inspires you to live healthy. 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 Managing Editor Suzanne Polk Fox Editor Liz McGehee Contributing Writers Tami Charbonnet Patricia Danflous Michele Robert Poche Anja Springthorpe Creative Director Dianne Waller Art Director Jennifer Caballero Design Tra Pham Web Neal Boyd

AD Š 2017 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.



feature THESE SWAPS COULD SAVE YOU MORE THAN 1,000 CALORIES: Instead of storebought turkey stuffing (290 calories per serving), try quinoa stuffing (140 calories per serving) Instead of candied yams (245 calories per serving), try oven roasted sweet potatoes (100 calories per serving)



By Anja Springthorpe

t's that time of the year again. Thanksgiving, Christmas and everything in between. More than likely you’ll get together with loved ones and consume a lot of food. It can be hard to find the right balance between enjoying the festive season and avoiding extra pounds.

Instead of cranberry sauce from the store (200 calories per serving), try a homemade relish with stevia (25 calories per serving)

Swap the dark meat of the turkey (230 calories) with skinless, white turkey meat (160 calories)

We consume a staggering average of 4,500 calories on Thanksgiving Day alone. This includes drinks, snacks and the traditional turkey dinner. Luckily, there are some simple, yet effective, food swaps you can do to keep calories down while still enjoying your holiday season.

Instead of loaded mashed potatoes (175 calories per serving), try creamy cauliflower mash (45 calories per serving) Instead of pecan pie (500 calories per slice), try a pumpkin pie (230 calories) Instead of eggnog (250 calories), try a glass of hot apple cider (120 calories) § #inspirehealthmag



natural beauty


a m s a l e M I By Board Certified Dermatologist, Dr. Kate Zibililch Holcomb

f you’ve noticed “dirty” looking patches of skin on your face, it could be a sign that your estrogen and progesterone are imbalanced. Sometimes called “mask of pregnancy” for its prevalence in expecting women, melasma is a common skin problem in which brown to gray-brown patches appear on the face. Pregnancy, hormone replacement medicine and birth control are common causes. While sunlight is believed to be a major contributor to this condition, new theories suggest that other forms of light or heat may also predispose you to melasma. Although this condition is common in women, and even more common in skin of color, it can also present in men. Most people get it on their cheeks, the bridge of the nose, forehead, chin and above the upper lip. It can appear less-commonly on other sun-exposed parts of the body, such as the forearms and neck.

Aside from hormonal imbalances, another common melasma trigger is sun exposure as well as irritating cosmetics and skin care products. While dermatologists can often control and improve melasma greatly, there is no cure. Melasma requires constant maintenance, including proper sun protection and brightening regimens. To treat the causes of hyperpigmentation, like blemishes, age spots and melasma, use a daily sunscreen that protects against UVA and UVB with an SPF of 30 or higher. I prefer physical blockers, which include zinc oxide and titanium dioxide. Treating pigmentation requires a partnership between patient and doctor, as well as dedication to sun protection and safe-sun practices. A series of treatments is necessary for clearance, and maintenance treatment is recommended periodically. Strict sun protection and habitual skincare is critical to controlling melasma.

nter Try an over-the-cou g in supplement contain mos Polypodium leucoto t an extract, an antioxid rn. al fe derived from a tropic




• Wear sunscreen every day! Even if you are mostly indoors, your skin is still at risk. No exceptions. • Use gentle skin care products and cosmetics. If your skin stings or burns when you wash your face or put on makeup, you need to switch to something else. • Find a good hat. When we’re outside having fun, we sometimes forget to reapply sunscreen. If you’re forgetful about things like this, wear a hat to protect your face. • Research hormonal medications before using them. You may find many users have had skin issues with certain medicines.

• Limit excess heat. Try to stay cool when exercising outdoors. Limit activity to cooler times of day. • Supplement prevention. Try an over-the-counter supplement containing Polypodium leucotomos extract, an antioxidant derived from a tropical fern. It’s a safe over-the-counter medication that can protect skin from the damaging effects of sunlight. • Don’t overdo the topicals. While retinoids, glycolic acid, vitamin C and Kojic acid can all help melasma, irritation often exacerbates the condition. Use one product at a time to ensure it agrees with your skin.


AD ยง #inspirehealthmag







By: Tami Charbonnet

Model: Margaret Metz Theriot Photographer: Richard Vallon

WARRIOR 1 TO WARRIOR 2 TO SUN WARRIOR  Warrior I: From a lunge pose with the right knee bent but directly in line with the right ankle, engage the legs down through the feet and lift the hands over the head. Use the arms and shoulders to draw the torso back slightly.





iYo is a brilliant workout concept created by renowned Beachbody Fitness Trainer Chalene Johnson. According to the creator, PiYo eliminates the need to strain or stress your body to get long, lean, firm muscles. This workout combines the strength and flexibility benefits of yoga, the core benefits of Pilates and even burns the same amount of calories as low-impact moves seen in athletic training. The speed of each movement is increased from traditional movement to deliver remarkable, fat-burning results. Why does PiYo work? Johnson explains, “PiYo isn’t like standard Pilates or yoga classes that make you hold long, intense poses or lead you through dozens of repetitive, microscopic core movements. PiYo speeds everything up, including your results…” She continues by introducing you to “dynamic, flowing sequences that can burn serious calories while lengthening and toning muscles and increasing flexibility.”

3  Sun Warrior: Keeping the deep leg position of Warrior 2, reach the right arm up and over the head as you drop the opposite hand gently down to the side of the body. Ground into both feet.  Warrior II: From Warrior I, keep feet wide apart, with a deep bend in the same leg. Turn the right foot forward and keep it grounded. Keeping shoulder blades wide and palms down, lower the arms parallel to the floor and actively reach the fingertips out to the sides.

ONE-LEGGED DOWNWARD DOG EXTENSION TO CRUNCH AND BACK TO EXTENSION  Bring hands to the floor, step both feet back long. Press the heels to the floor and lift the hips high. To maximize, press the heels to the floor, palms to the floor and open the chest by pressing toward the thighs. Lift one leg to the sky.

Try these basic moves from Pilates, yoga and athletic training to rock your first PiYo Class. PiYo is offered at many fitness centers, and it is also available online from Beachbody on Demand. For workouts in the comfort of your own home, visit


 In a moving sequence, bring the leg down and bring both feet to the floor keeping the ankles lifted. Keeping a deep bend in both knees, shift the body weight forward into a pushup. The pushup is optional. Extend the leg back out and repeat. Do 10 to 20 repetitions on both sides.


AD § #inspirehealthmag



healthy body


Menopausal SYMPTO MS By Anja Springthorpe

A rapid drop in hormone production during menopause is responsible for symptoms ranging from hot flashes to insomnia as well as irritability, mood swings and headaches. Unsurprisingly, many women are seeking help to ease such symptoms or avoid them altogether using natural remedies.

Phytoestrogens are one of the best-understood natural alternatives to HRT. Found in a range of plant foods, these compounds are similar in structure to human hormones. Because of this similarity, phytoestrogens have weak estrogenic effects. Secreted by the ovaries and placenta, this steroid hormone buffers sudden drops in hormones during menopause, reducing symptoms such as hot flashes and irritability. Flaxseeds, licorice, alfalfa and Peruvian Royal Maca root are all excellent sources of phytoestrogens.

Regular exercise is one cornerstone of postmenopausal-symptom management. Women who exercise more than 3 times per week are less likely to experience strong or severe symptoms. Exercise supports balanced hormone levels and reduces stress, which are both linked to symptom relief. Because the onset of menopause increases your risk of heart disease, as well as osteoporosis, exercise is crucial in supporting both heart health and bone strength.

Black cohosh, an herbal remedy, has been found to reduce night sweats, hot flashes and headaches associated with menopause. It is used widely across Europe to reduce common menopausal symptoms. While black cohosh can be very effective for some women, others reported little to no symptom relief. Black cohosh is available in capsules, tablets, liquid tincture and extracts.



Yoga and mindful meditation also show promising outcomes with relieving menopausal symptoms. The noticeable improvement of symptoms, including irritability, mood swings and irregular sleep patterns, are attributed to the stress-reducing qualities of both practices. Incorporating relaxation techniques into your daily routine may address menopausal symptoms and improve overall well-being.

AD ยง #inspirehealthmag






ne of my mom’s favorite stories is about my childhood fascination with lasagna. She would make multiple, gigantic lasagnas whenever our cousins came to visit, and I would hover around her in the kitchen, making her repeat the order of the layers until I could recite it by memory. Well, apparently my fascination still holds up because this recipe is all about the layers, baby!

INGREDIENTS  3 tablespoons olive oil, divided  1 medium eggplant  3 medium zucchini  1 (24-ounce) jar marinara sauce  1 batch cashew cheese sauce  2 medium tomatoes, sliced  1 handful fresh basil  1 tablespoon nutritional yeast  Salt and black pepper, to taste DIRECTIONS P reheat the oven to 400°F. Lightly coat two baking sheets with 1 tablespoon of the olive oil. T o prepare the eggplant and zucchini “noodles,” cut the tops and bottoms off the eggplant and zucchini. Slice them lengthwise into strips about ½ inch thick. Place them on the baking sheets and brush with 1 tablespoon of the olive oil. B ake for 20 minutes, flipping halfway through the cooking time. Remove and set aside.  Turn the oven down to 375°F. Assemble the lasagna by spreading a thin layer of the marinara sauce across the bottom of an 11-by-7-inch baking dish. Place a layer of zucchini “noodles” on



Total time: 1 hour 30 minutes Active time: 30 minutes Makes: 4–6 servings

From The Colorful Kitchen by Ilene Moreno Godofsky top. Spread a thin layer of the Cashew Cheese Sauce over the zucchini, followed by another thin layer of marinara sauce. Repeat the process, using the eggplant “noodles.” Continue repeating until all the “noodles” are used (about 4 layers).  Spread a thin layer of marinara sauce on top, and top with the tomatoes and basil. Drizzle with the remaining 1 tablespoon of olive oil, and sprinkle nutritional yeast, salt and pepper on top. C over and bake for 20 minutes or until the lasagna begins to bubble. Uncover and bake 15–20 more minutes, until the tomatoes are crispy. Let the dish sit for 10 minutes before serving. Enjoy warm.


Total time: 5 minutes (plus time for soaking cashews) Makes: 1 cup

INGREDIENTS  1 cup raw cashews, soaked in water at least 4 hours  ¼ cup plus 2 tablespoons nutritional yeast  Juice of ½ lemon  1 tablespoon Dijon mustard  1 tablespoon olive oil  1 tablespoon tamari  1 clove garlic, minced  ½ teaspoon ground turmeric (for color)  Nondairy milk, as needed to thin DIRECTIONS Drain and rinse the cashews. Place the cashews in a blender. Add the nutritional yeast, lemon juice, mustard, olive oil, tamari, garlic, turmeric and nondairy milk. Blend until smooth. Store in an airtight container in the refrigerator for up to 5 days.

AD ยง #inspirehealthmag





HANDS-ON HEALING By Patricia Danflous


elax and let the energy flow as a Reiki practitioner lays skilled hands on your body’s energy points. Achieve a sense of inner balance and know that you are taking the first step to a healthier and more balanced life. Sounds intriguing, doesn’t it? This Japanese form of spiritual medicine is gaining respect as an important part of patient wellness programs in the Integrative Medicine field. Reiki Practitioner Sandra Sigur explains that Reiki (pronounced raykey), is an ancient technique used to reduce stress and increase circulation and activates our natural healing processes to restore physical and emotional well-being. “Since approximately 85 percent of all disease is caused by stress, Reiki is the perfect non-invasive choice to effectively enhance relaxation and circulation – both essential for overall health,” she says. “The technique also triggers the body’s immune system to bring about homeostasis or inner stability.” Sigur explains that individuals experience a variety of physical indicators when the subtle energy flow in the body is blocked. “Unresolved symptoms can lead to more complex emotional and physical issues. Reiki can help decrease pain, boost immunity, relieve muscle tension, expedite pre- and post-surgical healing and aid sleep. Once balance is restored



Sandra Sigur is a Reflexologist, Lymphatic LMT, Yoga Instructor, Reiki/Energy Practitioner, Aromatherapist and author of “Healing Groovy – a realistic holistic guide for the layperson.”

through Reiki, the body can address symptom sources more efficiently.” In a one-hour Reiki session most people will experience a state of deep relaxation or feel warmth in certain areas of the body. “There are no contraindications with Reiki, since we utilize the individual’s own energy source as a healing mechanism,” Sigur emphasizes, adding that Reiki is performed with the client fully clothed while the practitioner places her or his hands on or over several energy points from the head

to the feet. “Energy flows through the Reiki practitioner’s hands to the client, bringing about inner balance to subtle energies. “We are each unique in our specific needs, so ongoing Reiki sessions will depend upon the level of stress, illness and/or pain experienced by an individual,” Sigur emphasizes. “I recommend daily ‘Life Work’ for Reiki clients by teaching them self-care techniques in order to maintain balance. Some choose to come in once a month for a ‘tune up.’ ”

ugh the Reiki ““Energy flows thro e client, bringing to th practitioner’s handsce to subtle energies.” about inner balan


AD ยง #inspirehealthmag



eat fresh

IN GOURD WE TRUST By Anja Springthorpe

Pumpkins may get all of the glory during Halloween, but we shouldn’t ignore the delicious taste and outstanding nutrition that other members of the squash family bring to the table. 18



or hundreds of years, squash has been a staple throughout the world. Now recognized as an essential part of a disease-fighting diet, squash is gaining popularity among health-conscious foodies. All varieties of squash contain a long list of nutrients including vitamin C, B3, B5 and B6 as well as the minerals magnesium, calcium and iron. Such concentrated amounts

of nutrients deliver health benefits like a reduced risk of cancer, type 2 diabetes and heart disease. High in potassium, squash is an ideal choice to lower your blood pressure. Squash seeds also merit a place in the ranks of healthy, wholesome foods. Packed with healthy fats, proteins and fiber, the seeds of squash should not be discarded. Fiber is essential to bowel health and acts as a weight-loss aid.


HOW TO CLEAN AND COOK SQUASH SEEDS: Once you cut your squash open, remove the stringy bits of flesh that contain the seeds. Clean under running water. Coat lightly with oil and roast at 300 F until brown. Roasted squash seeds make an excellent snack, salad topping or soup garnish.

ACORN Cut in half and bake with flesh-side down for 45 mins at 425 F. Add butter, salt or maple syrup before serving.

HOW TO CHOOSE AND STORE SQUASH: Select a squash that feels heavy when compared to its size. Make sure it doesn’t have any cracks or tender spots. The stem should be firm, intact and dry. Storing squash is easy. Keep your squash in a cool, dark place up to 2 months to preserve both taste and nutrition. If you have a root cellar, even better. Squash can also be stored up to 6 months with the right humidity.

MIND YOUR FINGERS! HOW TO PEEL SQUASH SAFELY: Slice the top and bottom of your squash. Prick the skin with a fork and microwave for 3 minutes. Let the squash cool down. When removing skin, use a Y-shaped vegetable peeler to avoid accidental cuts.

SWEET DUMPLING Great choice for an eye-popping plate. Cut top and scoop out seeds. Add cream or butter. Put the lid back on top and roast for 1 hour at 400 F. Serve with oregano-infused honey. DELICATA Cut into 1-inch rings and brush lightly with olive oil. Roast at 425 F until soft. Makes a great addition to warm salads or can be used as a side to beef, pork or lamb dishes. BUTTERNUT Its smooth texture makes this the squash for soups and stews. Peel, slice and sauté with onions before adding to stock. SPAGHETTI Bake halved spaghetti squash on lightly oiled tray with flesh-side down for 30-40 mins at 350 F. Use a fork to scrape out the flesh. Spaghetti squash makes a tasty, low-carb noodle substitute or can be served as side dish with steak and oily fish.

Serves: 4 Time from start to finish: 1h 45 mins

BACON AND APPLE STUFFED ACORN SQUASH INGREDIENTS:  2 acorn squash, halved and deseeded  1 tablespoon butter, melted  ½ teaspoon garlic powder  ¼ teaspoon dried sage  6 slices of bacon, chopped  ½ cup onion, finely chopped  2 apples, cored and diced  1 cup panko breadcrumbs  1 egg, beaten  Salt and pepper  3 tablespoons fresh parsley, chopped Optional: goat cheese, crumbled DIRECTIONS:  Combine butter, garlic powder, sage,

salt and pepper. Brush on fleshy side of acorn squash. Place cut side up into oiled roasting pan. Bake at 400 F for 1h or until squash is tender but retains its shape. M eanwhile, fry bacon until crispy. Remove bacon from pan and set aside. In the same pan, sauté onions until soft. Add apple and sauté for another 3 minutes. C ombine bacon, onion, apple, breadcrumbs, egg and 2 tablespoons of parsley in bowl, mixing well until all ingredients are combined. Add salt and pepper to taste.

 F ill squash with mixture. Return to oven, cover and bake for another 20 minutes or until the egg is set.  Add remaining parsley to serve. Optional: sprinkle with crumbled goat cheese. § #inspirehealthmag






AND LEEK RISOTTO Excerpted from The One Peaceful World Cookbook.

This risotto is adapted from a recipe by Patricio Garcia de Paredes, a renowned macrobiotic chef. While traditional risotto requires a labor-intensive process of adding water incrementally, this dish employs a simpler approach to achieve the creamy risotto consistency. Ingredients: RISOTTO  1 –2 tablespoons extra virgin olive oil  1 garlic clove, minced  1 small onion, finely diced  1 /2 small leek, rinsed well and thinly sliced  11/2 cups thinly sliced brown or white mushrooms  1 /2 teaspoon sea salt, plus more to taste  1/4 cup sake (optional)  3 cups vegetable broth or water



 3 cups cooked brown rice  1 tablespoon white miso  Black pepper (optional) GARNISH  Fresh lettuce leaves  Balsamic reduction sauce (optional) Directions:  Heat oil and sauté the garlic for 1 minute. Add the onion and sauté until soft.  Add the leek, mush-

CHEF’S TIP: You may also use dried shiitake or porcini mushroom in the risotto.

rooms, and sea salt and continue to sauté for about 5 minutes.  Add sake, if using, and vegetable broth or water, and bring to a boil. Reduce flame to medium-low, add salt to taste, and cook for 10–15 minutes or until a nicely seasoned flavor develops.  Add the cooked brown rice and continue to cook over a medium-low flame while constantly stirring

with a wooden spoon. Add more water if too thick, and keep stirring until it reaches a creamy consistency.  Reduce flame to low, and add miso and black pepper, if using. Keep simmering for 5 minutes. Adjust to taste if needed.  Serve topped with lettuce leaves and balsamic reduction sauce, if desired.

AD ยง #inspirehealthmag



cover story

Self- ce n a t p e c c A


Take a moment and visualize your ideal self. You’re at your goal weight. The promotion is yours. Your newfound soulmate is relaxing in the other room. Do you feel happy now? Of course, you do. Will this happiness last forever? That's up to you.




ife happens. We binge on carbs when work is stressful. We want to climb the professional ladder again. And we eventually exit the honeymoon stage. That’s because the things you want most don’t magically appear in your life. You work for them, and once you have what you want, you keep working to maintain them. Part of that maintenance includes daily gratitude practices and a commitment to feel good in your own skin. Otherwise, you’re doomed to fixate on another aspect of your life to improve. This will set you up for perpetual dissatisfaction and create more conditions for self-acceptance. So what is the difference between self-acceptance and happiness anyway? Many believe that these terms are interchangeable. But wiser people recognize self-acceptance as a continuous state of contentment despite uncontrollable circumstances. This is also how we define inner peace. Happiness, on the other hand, is a fleeting moment of joy. Think of self-acceptance (and inner peace) as the unshakable foundation upon which we sustain feelings of joy. Without it, your joy will disappear in the blink of an eye. It is impossible to attract the things you want if you don’t believe you deserve them. I can love myself once I lose 20 pounds. I can love myself when I get that promotion. I can love myself after someone loves me back. How can anyone possibly experience joy under these circumstances? Ask yourself: Do I

APPS TO GET YOU STARTED: • Walking for Weight Loss: includes a 3-month training plan, interval training program, an audio instructor, workout music and lots of helpful tips on walking, healthy nutrition and lifestyle. • Fitbit: this app motivates you to walk 10,000 steps a day and even lets you race friends

"The best thing about the journey to self-acceptance is that it takes very little effort to set in motion." exercise, eat well and make healthy choices out of love for myself? Or do I make these choices because I am unhappy with myself? If you’re eating or exercising from a place of revulsion, it’s time to rethink your approach. As backwards as it sounds, try accepting your thoughts, feelings, body and whole self as is. Stop apologizing for your existence. Stop the self-deprecating jokes. Stop making yourself small, stop making excuses and stop doing things that dishonor you. You are enough. When you believe in yourself, this message is received by everyone and everything around you, and the world shifts. It may feel like magic, but it’s not – it’s you! When you accept yourself, you begin to honor yourself as well. You stop putting off the gym, finally try that plant-based diet, improve relationships without even trying and get to that

intimidating pile of laundry. You honor your loved ones, your home and yourself in everything that you do. But the best thing about the journey to self-acceptance is that it takes very little effort to set in motion. Baby steps still lead to transformation. So start taking real steps towards your goals.

• 5k Runner: 0 to 5k – 8 weeks of walk/run/walk training with a built-in audio coach; 30 minute workouts 3 days a week • Nike+ Training Club: lets you create an at-home fitness plan at any level for increased strength, endurance and mobility; includes demonstrations and coaches you during workouts • Freeletics Bodyweight: creates a workout plan from a fitness test and apartment space • Headspace: Guided Meditation – eases you into meditation, increases session time as you go, helps you relax and accept your thoughts as they are; they also offer specific for sleep issues, depression and anxiety • Relax Melodies: helps you wind down with soothing sounds


Be patient Rome wasn’t built in a day, right? Change takes time. You may not see results for a while when you start eating right and exercising. Focus on how great you feel instead of how you look. Forgive yourself when you make mistakes. Challenge yourself but Jealously is an ugly emotion don’t push too hard. Set that only ends in resentment. goals and leave ample time Don’t look at other people’s for completion. lives to determine where you should be in yours. You are Stop comparing exactly where you are meant yourself to others to be. Even if you don’t get “Holding onto anger is along with someone or don’t like drinking poison and believe they deserve their expecting the other person success, wish them well anyway to die.”—Anonymous. and move on.

2. § #inspirehealthmag



cover story tively in the present. If you choose to accept your thoughts and feelings upfront, you will be able to move on when the time is right and avoid living in the past.


Be proactive, make a plan What are you putting off at this very moment? Make a list. Now take the three most pressing things and work on those in order of importance. While you’re at it, create an exercise plan for the week. If you feel up to it, make week 2 a little harder or repeat week 1 until you're ready to move up a level. The most important thing is to do a little bit every day until exercise becomes routine. An easy way to take control of your diet is to pick out healthy meals for the week, write out the ingredients and head to the grocery store. Meal plans help you stick to a healthy diet, and they’re great for your wallet.


Make exercise easy with a coach or training buddy While the threats we face have changed since the days of our early ancestors, exercise still remains crucial to human survival. We were never meant to be sedentary creatures, which is why just 30 minutes of cardio each day can extend your life and change your outlook. Don’t put it off. By meeting with a trainer or a friend, you keep yourself accountable throughout the week. The social desire to be a part of a group or family is another thing we continue to share with our ancestors. Accountabil-a-buddies make us stay on track when we feel like giving up. Personal trainers can help us feel more confident about our movements in the gym. There are also plenty of motivational fitness apps and gadgets to help you get started.


Meditate Once you become aware of



your true thoughts and feelings, you begin to accept yourself and become proactive. Look for a meditation center that can equip you with some mindfulness techniques. Group meditation is a powerful thing, and you will meet people with similar goals. If you’re limited on time or need to practice throughout the workday, there are a number of meditation apps to choose from.


Take responsibility Accept that you are not a victim in this world. While we cannot control what happens to us, we can control our reaction to these events. There is always a choice. It’s perfectly okay if you don’t feel happy all of the time. In fact, it’s impossible to live in a constant state of joy. But understand the difference between healthy levels of grief and resonating on the past. Feelings don’t just disappear when you push them away. Instead, they fester and cause you to live nega-


Pat yourself on the back Keep a list of things you’ve accomplished too and add to it throughout the week. Also, keep a log of your walks or workouts and monthly food budget to keep you going. Focusing on what you’ve accomplished is more motivating than the endless list of things on your plate. It’s just as important to congratulate yourself on your achievements as it is to move forward.


Do not accept defeat “I have failed over and over and over again in my life. And that is why I succeed.”—Michael Jordan Albert Einstein couldn’t read until the age of seven, Abraham Lincoln failed at multiple businesses, modeling agencies turned Marilyn Monroe away initially, Michael Jordan was cut from his high school basketball team and Stephen King’s “Carrie” was rejected over 30 times. The one thing these people all had in common? They didn’t give up. You get to decide if failure makes or breaks you.

AD ยง #inspirehealthmag




a cat from a shelter where spaying/neutering and some shots are already included in the adoption fee.

Top 5 Pets


By Liz McGehee


ou’ve wanted a pet for years. But you’re not sure if you’re ready to take on the responsibility of an animal just yet. After all, a pet is not a toy you can toss aside when you get bored. On the plus side, this could actually be a great opportunity to learn more about yourself and provide a loving home for an animal in need. Depending on the animal, pet duties can be highly demanding so pick a forever friend you can feasibly keep up with. Things you should keep in mind before choosing a pet: initial cost for pet, food, adequate habitat and medical care; your level of commitment and lifestyle; the breed qualities and maintenance. Here are 5 amazing pets to consider:



4. DOGS If you’re unsure if you can handle the responsibility of a dog, most shelters allow families to foster an animal for a period of time. Once you’re sure, you can adopt! In general, dogs are a lot of work so make sure you have the time to keep your pooch active and research what breeds best fit your lifestyle.

1. FISH 3. CATS Okay, hear me out. You There’s a reason why so probably didn’t have a fish in many viral videos of cats exmind when decided to take ist on the internet – they’re the plunge and get a comhilarious! If you can, adopt panion, but they make for great starter pets. Fish are perfect if you spend a lot of time commuting or out of the house. With a $10 purchase and only $20 a year, you can have your very own extremely affordable, low-maintenance Betta Fish. 2. REPTILES Requiring slightly more maintenance than Mr. Betta Fish, bearded dragons have grown in popularity over the years. Probably because they wave hello to you! Even if you get one of these medium-sized desert lizards as a baby, keep in mind they will eventually need a 40-gallon terrarium once full grown. These guys need a controlled environment, heat lamp, omnivore diet and mock desert to feel comfortable. So make sure you’re up to the task.

5. PIGS Like dogs, pet pigs can be trained to walk on leashes, play fetch and go for car rides. Pigs do well on a fresh, lowcal diet of veggies and grains. However, it’s very easy for pigs to become obese. Monitoring their diet and ensuring they go on lots of slow walks is crucial to pig health.


AD ยง #inspirehealthmag



mighty kids




have two teenagers. So I know all about viral videos, trending hashtags and, of course, cell phone addiction. I’ve watched my kids, my friends and … if I’m being honest … myself fall prey to it. Addiction is defined as the compulsive need for and use of a habit-forming substance or activity. And the first step to beating it is admitting you have a problem. “Hello. My name is Michele Poche, and I’m addicted to my cell phone.”



By Michele Robert Poche Well, believe it or not, some of the best tools for getting your addiction under control come in app form. OffTime (Android, iOS) is available in a full version (Android) offering filtering and blocking for designated apps, calls, texts, games and websites as well as usage tracking, goal setting and guidance. There is also a light version (iOS) with usage tracking, goal setting and guidance. Moment (iOS) enables

you to send notifications, set daily screen limits for each family member or even shut down the phone once the time limit is exceeded. Set a daily, customizable, screenfree, family dinner period, which sounds an alarm if anyone picks up a phone at that time. Forest (Android, iOS) invites users to plant virtual seeds that gradually grow into trees. If the app is left for another one, the tree dies. Offering a very different approach to kick-

ing phone addiction, Forest allows its users to compete with others worldwide, earn rewards and even plant real trees in the environment. Flipd (Android, iOS) offers a more aggressive approach to help you unplug. Dubbed “the Distraction Destroyer,” Flipd allows you to lock the phone’s “distractions” for a set period of time. All downloaded apps and internet browsers will disappear until that time period is over. And there is no way to cheat.

Help! I'm addicted to my cell phone.


THUMBPRINT COOKIES Total time: 30 minutes Active time: 15 minutes Makes: about 14 cookies

From The Colorful Kitchen by Ilene Moreno Godofsky

recipe This no-fuss recipe is one of my favor In a blender, pulse the oats until ites for weeknight baking. Keep it classic flour is formed, then transfer it to or get creative with different nut butters a large bowl. Whisk in the baking and fruit preserves—cashew butter and soda and salt. blueberry, almond butter and apricot—  In a small bowl, stir the wet you can’t go wrong. ingredients together until smooth. Transfer the mixture to the large INGREDIENTS bowl, and stir until the wet and DRY dry ingredients are thoroughly  1 cup rolled oats combined.  ¼ teaspoon baking soda  To form the cookies, use your  ⅛ teaspoon salt hands to roll about 1 tablespoon of batter into a ball. Press it down WET on the baking sheet and use your  ½ cup creamy peanut butter thumb to create an indent in the  ¼ cup maple syrup center. Fill the center with the jam  2 tablespoons coconut oil, melted or preserves. Repeat until all the  1 teaspoon vanilla extract dough is used.  Bake for 12 minutes. Remove from TOPPINGS the oven and transfer the cookies  ½ cup jam or fruit preserves to a cooling rack. Let them cool  2 tablespoons creamy peanut butter completely, then drizzle with the peanut butter (you may want to INSTRUCTIONS use a pastry bag or a plastic baggie  Preheat the oven to 350°F. Grease with a corner cut off for this). a baking sheet or line it with parchEnjoy right away or store in an ment paper. airtight container.

AD § #inspirehealthmag







PERFECT PANCAKES INGREDIENTS  1 cup flour  2 tablespoons sugar  2 teaspoons baking powder  1 teaspoon salt  1 egg (or egg replacement)  1 cup milk substitute  2 tablespoons canola oil INSTRUCTIONS

 Mix all ingredients in bowl until thoroughly blended.  Heat lightly oiled griddle or pan over low/medium heat.  Pour (approximately) ¼ cup of batter into pan.  Using spatula, flip to brown each side (a few minutes per).  Serve hot with syrup, whipped cream and/or fruit.

I chose four milk alternatives, all of which can be obtained from a regular supermarket and used in a 1:1 ratio with regular cow’s milk: Cashew milk, soy milk, coconut milk, rice milk

How did it go? CASHEW MILK Cost: Cooking Time: Benefits:

$3.99 per quart As directed Less calories and fat



By Michele Robert Poche

actose intolerance, acne, high cholesterol, adherence to a vegan lifestyle … there are numerous reasons consumers seek out non-dairy substitutes for milk. Until recently, the only choices available on the market were soy and rice milk. In the last decade, the menu has broadened

substantially to include “milks” made from cashews, coconuts, almonds, hazelnuts, hemp, oats and legumes. Join me in an experiment to try a few, won’t you? I selected a simple pancake recipe, and I prepared it four times, exactly the same way, using a different non-dairy milk substitute in each batch.

DIY cashew milk! Soak one half cup raw cashews in water with a pinch of salt for two hours. Drain and rinse then blend them with one cup water and one tablespoon maple syrup until creamy. Slowly add another cup of water and blend on high for two minutes. Strain.

Stepping out of your comfort zone and trying new things is the best way to grow! 30


Cost: $1.99 per quart Cooking Time: As directed Benefits: High in protein, iron, magnesium and phytochemicals

COCONUT MILK Cost: $2.99 per quart Cooking Time: As directed Benefits: High in fiber, antioxidants, iron and magnesium

RICE MILK Cost: $2.99 per quart Cooking Time: Slightly less than directed Benefits: Suitable for vegan, gluten-free, nut-free and /or soy-free diet

The winner? Compared to all of the past ingredient substitution articles covered in Inspire Health (sugar, eggs, butter, salt and flour), all four alternatives performed very well. Used within a recipe, I would recommend any one of them. Was there a favorite? In my panel of taste testers, both the soy and coconut batches received better reviews than the cashew and rice, but not by a landslide. If nut and soy allergies aren't an issue, I would recommend these two options. They’re easier to find in stores and typically come vitamin-fortified. Plus, you can consume these delicious drinks straight from the carton!

AD ยง #inspirehealthmag



healthy mind

More Than Just A Personal Planner By Liz McGehee


f you haven’t heard of a bullet journal (or “bujo”), you’re missing out. Bullet journals are more than just a personal planner. They’re self-care developers that allow you to keep track of your daily habits, create gratitude lists, make sketches and anything else you could possibly want in a planner. These journals, designed to help you track your men-

down the list of things you have yet to complete immediately stirs up anxiety in most individuals. A things-you’ve-done list focuses on the tasks already completed and encourages you to add more! There are plenty of websites with helpful journaling tips to get you inspired. These journals are especially helpful if you love keeping lists. Write out a monthly habits list with up to 31 days. Here, you can check off whether you sleep well or not, take your tal and emotional health, are highly customizable. That’s because they come with blank, graph-paper-like pages. Each sheet is filled with bullets or small dots, almost like a large grid. Connect the dots to form charts, weekly planners, drawings or whatever you can think of! You can create to-do lists or, for the more optimistic person, things-you’ve-done lists, which works well for people with anxiety. Staring

You can check off whether you sleep well or not, take your medications, wake up early, brush your teeth, shower, feel anxious or tired and begin tracking the correlations between certain habits and moods. 32


medications, wake up early, brush your teeth, shower, feel anxious or tired and begin tracking the correlations between certain habits and moods. What people find most helpful about the bullet journal is the freedom it allows when compared to normal planners, which come pre-designed. Rather than traditional weekly and monthly to-dos that focus solely on career goals, you get to choose what is important to you and make it happen!


AD ยง #inspirehealthmag



healthy destinations

Happy in the Long Run:



By Liz McGehee

etween 2001 and 2004, the American Camp Association conducted a nationwide study on the benefits of camp. The results? Parents, children and staff all reported significant growth in self-esteem, peer relationships, independence, adventure, leadership, social skills, environmental awareness, values and spirituality. It’s no wonder adults are now turning to sleep-away camps to change their lives. Active at Altitude, a trail running retreat in Estes Park, is one of such camps. Nested on the edge of the Rocky Mountains, Active at Altitude allows you to feel like a kid again. The organization also prides itself on being part of the positive running movement – a community of athletes focused on empowerment, joy and natural movement. Unlike the majority of fitness and wellness retreats, Active at Altitude focuses on transforming campers both inside and out. This retreat is unique

in that it doesn’t center on weight loss – rather self-acceptance, play and gratitude all in the great outdoors. Owner Terry Chiplin says, “We have tons of distractions outside of the trail. But this return to nature gives people the opportunity to leave their problems and anxieties behind and live in the present.” And if you think you’re too old or inexperienced to start

running? Think again. While runners range from beginner to advanced, experience isn’t necessary. Camps are also divided by proficiency level to make you feel comfortable. And if you’re still making excuses not to attend, the average camper is over the age of 40. For more than 30 years, Owner Terry Chiplin has transformed non-runners into marathon athletes through the power of positive thinking. At 63 years young, Chiplin is proof of what we can accomplish when we choose to love ourselves and follow our dreams. He says, “Growth only takes place with awareness. I’m a living example of this in that I used to be a pessimist, lacked self-confidence and didn’t have any skills. Then, by thinking differently and positively over the years, I’ve created new neural pathways and transformed my life.”

“Ask most people what they don’t like about themselves, and they come up with a list. Ask them what they do like about themselves, and it’s much more difficult.” —Terry Chiplin, Active at Altitude owner



With a max of 10 people per session, you can expect to make life-long friends and memories at this retreat. Campers also use visualization techniques and positive reinforcement to conquer physical, spiritual and emotional mountains. At the beginning and end of week-long sessions, each runner’s form is recorded on video to create a custom goal plan and show progress. But perhaps the best lesson we learn from Active at Altitude isn’t physical. Perhaps the ultimate lesson we learn is that it’s never too late to make positive changes, feel empowered and act like a kid again! To learn more about camp or schedule a session, visit or call (303) 304-9159. Can’t make it to the mountains just yet? Check out ActivAcuity, a positive guided imagery app for athletes created by Terry Chiplin himself. (303) 304-9159

AD ยง #inspirehealthmag





The camel coat is nothing new, but this classic, chic part of any working girl’s closet never goes out of style. If New York Fashion Week is anything to go by, the camel coat is hotter than ever – and with good reason. Whether you want to wear bold patterns or you live on the grey scale, the namesake camel-brown is the perfect neutral to pull that outfit together. This coat is perfect for running errands, a night out, walking to class and pretty much any occasion you can think of.



Go Oxford with a button up underneath

Denim pairs beautifully with this rich brown color

AD ยง #inspirehealthmag





CUBES OF WINTER SQUASH ARE TOSSED WITH OLIVE OIL, CUMIN AND TURMERIC AND THEN ROASTED TO PERFECTION IN THE OVEN. SURE, YOU COULD JUST THROW THE RAW CUBES INTO THE SIMMERING LENTIL MIXTURE, BUT THIS ADDED STEP REALLY AMPLIFIES THE FINAL FLAVOR OF THIS HEARTY STEW. INGREDIENTS  1 large (about 3 pounds) winter squash (such as butternut, buttercup, kabocha or red kuri), peeled, seeded and cut into 1-inch cubes  1 tablespoon olive oil  1 teaspoon ground cumin  1 teaspoon ground turmeric or curry powder  6 cups water  1 ½ cups dried brown lentils, sorted and rinsed  1 yellow onion, diced  2 stalks celery, thinly sliced  1 ½ tablespoons minced garlic  1 ½ tablespoons peeled and grated fresh ginger  1 teaspoon dried basil  1 teaspoon dried thyme  1 bunch (about 1 pound) curly or lacinato kale, stemmed and cut into thin strips  2 tablespoons nutritional yeast flakes  Sea salt  Freshly ground black pepper



INSTRUCTIONS Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or a silicone baking mat. Put the squash, oil, cumin and turmeric in a large bowl and stir to evenly coat the squash. Transfer to the lined baking sheet. Bake for 20 to 25 minutes, until

the squash cubes are tender and lightly browned around the edges. Remove from the oven and set aside. Put the water, lentils, onion, celery, garlic, ginger, basil and thyme in a large soup pot and stir to combine. Bring to a boil over high heat. Cover, decrease the heat to low, and simmer for 30 minutes. Add the roasted squash, kale and nutritional yeast and stir to combine. Simmer until the lentils and kale are tender, about 10 minutes. Season with salt and pepper to taste. Serve hot. ROASTED WINTER SQUASH, RED LENTIL AND KALE STEW: Decrease the water to 4 cups and replace the brown lentils with 1 ½ cups dried red lentils. Decrease the lentil cooking time to 15 minutes

The Anti-Inflammatory Foods & Recipes by Beverly Bennett Book Publishing Co., 2017 MAKES 6 SERVINGS Per serving: 346 calories, 20 g protein, 4 g fat (1 g sat), 66 g carbs, 55 mg sodium, 263 mg calcium, 23 g fiber Note: Analysis doesn’t include sea salt or freshly ground black pepper.


RESOURCE DIRECTORY ยง #inspirehealthmag






Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.