Inspire Health NOLA-Home/Garden Decorator Issue 37

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CALORIE SNACKS

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MONSTER APPLE BITES FOR A HEALTHY

HALLOWEEN

WAKE UP TO FINANCIAL FREEDOM

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contents

hom e ga rden FA L

L 2 01

8

DE CO RA TO R 12

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COW BARBBOY BACK ECUE YARD

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5 TIP A QU S FOR HOMEICKER

issue 37  2018

Home & Garden Inset pgs. 21-32

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CALORIE SNACKS

12 AMANDA STEINBERG

5 WELLNESS

Dietary Fiber: Cornerstone of a Healthy Diet

8 EXERCISE

Melt Away Your Muffin Top

WAKE UP TO FINANCIAL FREEDOM

10 NATURAL BEAUTY

14 ADVERTORIAL

34 FASHION

16 HEALTHY BODY

36 RECIPE

Avoid Burnout!

When You Know Your BMR, Any Diet Can Work!

3 Ways to Whiten Your Teeth… Naturally

20 RECIPE

11 ADVERTORIAL

33 PETS

High Heels Bad For Vein Health

18

Fall Colors

Chocolate Smoothie Bowl

38 RECIPE

Beef Bone Soup

Monster Apple Bites Pig For A Pet

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wellness

y r a t e i D iber f CORNERSTONE OF A

Most high-fiber foods are low in in calories but high . ts nutrien

HEALTHY DIET

By Greg Fox

Mainly found in fruits, vegetables and whole grains, fiber has many beneficial effects on the body and is essential for your good health.

H

old on there. Just because a Mounds bar contains little pieces of ground up coconut doesn’t mean it’s rich in fiber. Put down that Mounds and grab an apple.

Or do what your mom told you and eat your lima beans.

You need the fiber!

Every nutritionist you ask will confirm the sad facts: The majority of us eat a diet that is horribly deficient in fiber. Adults should get between 21 and 38 grams of fiber every day. The unfortunate truth is we may not even eat 15 grams.

Why eat fiber? Your digestive tract, cardiovascular and immune system need it to keep you healthy. Colon cancer, heart disease, high cholesterol, and diabetes are just some of the ailments that can be controlled or avoided by a fiber-rich diet. Not to mention your increased energy!

Microorganisms that live in your digestive system, called microflora, break down the fiber in your food and convert it to energy.

They use it in many ways, including regulating your bowel movements and making vitamin K, which is important for blood clotting and strong bones. Shortchange those microflora at your own risk.

When you eat probiotic foods, or foods that contain bacteria that are similar to those in your digestive tract, you help strengthen the microflora. Examples of probiotic foods are kombucha, live cultured yogurt and apple cider vinegar. But less exotic, more common fiber-rich foods play a major good-health role too.

There are two varieties of fiber: Soluble and insoluble.

Soluble fiber helps lower cholesterol and blood sugar.

Insoluble fiber aids in digestion.

Neither is actually digested or absorbed into the body.

Make sure your daily diet contains at least five servings of fiber-rich fruits and veggies.

What foods are high in fiber?

Corn, cauliflower and broccoli are great. So are squash,

M AG A Z I N E /inspirehealthnola

Lima beans Raspberries Rye flour Bulgur Green peas Collard greens Flaxseeds Acorn squash Baked potatoes (with skin) Dried figs

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MARCH | APRIL 2016

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TOP 10 FIBER-RICH FOODS

cabbage and greens. Craving some fruit? Try apples, berries and oranges, all good fiber sources. Stay away from processed foods such as white flour. Snack on nuts or seeds, both are rich sources of fiber.

In a morning rush with no time for breakfast? Leggo of that Eggo® and munch on an apple. Your microflora will love you for it!

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Empowering Natural Living

Get the "Buzz" on Bee Pollen

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INSPIRE HEALTH

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• Electronic Magazine with links to your web site and social media • Social Media Posting and Boosting • Blog Posts of Advertorials on our web site available to share • Video Available For Your Social Media Posting

Call Chad Ruiz for a meeting on how we can help you get the most exposure for your business.

985-503-1726 • 877-329-0573 chad@igofox.com

editor’s letter Are you anxious for the fall? I know I am! I am looking forward to October’s crisp cool air—not too hot, not too cold. It makes you want to get outside and exercise. Rake some leaves, ride your bike or take a walk through the park and enjoy the changing leaves. Depending on where you live, your leaves could start changing as early as September. Beautiful colors of autumn reflect everything that is right with the world. In this issue of Inspire Health, we bring you Pantone’s color palettes for the fall and hope this will inspire your dress and home decorating. The vibrant colors make you want to eat lots of vegetables! Red apples, deep purple eggplant and bright orange squash have all made it to the top 10 list for colors of the fall.

I hope you enjoy this issue and make the best of our recipes from the new cookbook “Flatbelly 365.” We’ve included a list of zero-calorie snacks to get you through Halloween. Lastly, our cover, Amanda Steinberg, is going to inspire you to get your finances in order.

Here’s to your health, wealth and peace of mind!

Suzanne Fox

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 editor@inspirehealthmag.com.

Find us online!

Staff

Executive Publishers GREG G. FOX & SUZANNE FOX Managing Editor Suzanne Fox Copy Editor Chad Ruiz Contributing Writers Courtney Farnet Patricia Danflous Michele Robert Poche Anja Springthorpe Chad Ruiz Greg Fox

Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas

© 2018 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com) The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

V10

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Thermography offers earlier detection of abnormalities in the body allowing you to be proactive in your total body wellness.

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exercise

MELT AWAY YOUR MUFFIN TOP

Trainer Courtney’s Core Crushing Exercises to Tone the Waistline from the Inside Out

I

By Greg Fox & Courtney Farnet

f you’re determined to bust that muffin top, here’s the good and bad news: The good is it’s certainly possible to eat and exercise your way to six-pack abs. The bad news is it’s not easy.

That sexy belly you crave is a product of what you put in it and how you work it out. Maintain a healthy diet and get serious about exercising those abdominal muscles.

Your six-pack is there. It’s just hidden below a soft layer of subcutaneous fat and, deeper, a gellike layer of visceral fat. While the subcutaneous fat is not a threat except to your waistline, it’s the visceral fat that’s dangerous. It surrounds major organs and can change the way your body fights off diseases like cancer, dementia, heart disease and depression.

You can start to lose subcutaneous fat by eating healthier, but the hazardous visceral fat responds better to exercise.

You could say that your six-pack is prepped in the kitchen and cooked in the gym!

Combine your healthy diet with the following exercises and 30 minutes of

8

INSPIRE HEALTH

high-intensity interval training three or four days per week. You’ll blast away your fat! Run or cycle at max intensity for 30 seconds and rest for 10 seconds.

Replace those refined, processed, sugary foods with whole grains, lean proteins, healthy fats, low or free fat dairy, veggies and fiber.

Get ready! Eat clean, train dirty and display your six-pack!



Replace those refined, processed, sugary foods with whole grains, lean proteins, healthy fats, low or free fat dairy, veggies and fiber.

Forearm Plank  Lie on your stomach.  Position elbows directly under shoulders and fists together.  Set knees hip distance apart and lift hips so they’re level with shoulders.  Lift knees and come to your toes. B e sure to keep neck in line with spine and belly drawn in to support the lower back.  Hold for 30 to 60 seconds.

ihnola.com § facebook.com/inspirehealthnola



Side Plank with Hip Lifts



Leg Raise with Hip Lifts



 F rom a plank position, slowly rotate body open to one side, keeping hips lifted.

Russian Twists  S upporting elbow is directly under shoulder and top arm is reaching up, perpendicular to the body.  S it with both feet on the floor.  F eet are stacked or split with top foot in front of bottom foot.  L ean torso back to a 45-degree angle to create a V-shape between torso and thighs. C lasp hands in front of abdomen.  Twist torso to the right and tap the floor with hands. Repeat to the left.

 L ie on your back with legs held straight in the air and arms extended with palms pressing into the ground for support. B race your abs and lift your legs and hips into the air.

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natural beauty

3 WAYS TO WHITEN YOUR TEETH …

Naturally

By Michele Robert Poche

process can be performed daily until you are happy with the results.

Baking Soda. This ingredient is listed on just about every type of whitening toothpaste. To make your own mixture, blend two parts baking soda and one part peroxide to form a paste. If the taste bothers you, add in a few drops of your favorite essential oil. Brush normally then allow the paste to sit on your teeth a few minutes before rinsing. Repeat as needed.

W

hiter teeth are the Holy Grail of youthful beauty.

Unfortunately, unlike brighter skin or softer hair, teeth whitening treatments are often costly and involve applying hazardous chemicals directly to your teeth. But there is a better way.

How can you whiten your teeth naturally?

Activated Charcoal. Leave the briquettes in the barbecue pit! Look for the powdered variety intended

for this purpose. Apply a little to your toothbrush or mix a teaspoon with water and allow to sit on your teeth or swish for a few moments daily for seven days. Maintain your brighter smile by repeating once or twice weekly.

your o sit on Allow t wish for a s teeth or es daily for t u n i few m ays seven d

Coconut Oil. Through a technique called oil pulling, coconut oil can whiten your teeth by ridding the mouth of the bacteria and plaque that cause yellowing. Additionally, the oil can help maintain good oral health and fresh breath. Swish thoroughly in your mouth for as long as 15 minutes. This

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INSPIRE HEALTH

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ACF Board Member

advertorial

High Heels

Bad For Vein Health?

A

By Dr. Randall S. Juleff

s a physician specializing in vein care, women ask all the time, “Is wearing high heels really a bad thing when it comes to having healthy leg veins?” Now, their husbands ask me if the quantity of shoes can be the cause of something bad. That’s another story all together! Most people think that this is just an old wives’ tale right next to catching a cold because of cold weather. Well, unfortunately, it isn’t a wives’ tale and wearing high heels really does impact the way leg veins function and consequently the overall health of your veins.

There are two types of blood vessels in our body: arteries and veins. Arteries carry blood rich in oxygen from the heart to the entire body. Blood in arteries moves because the heart pumps and forces blood throughout the arterial system. Veins are the blood vessels that carry blood back to the heart

to be oxygenated. Blood in veins does not move because the heart is pumping. Instead, it’s dependent on the activity of muscular contractions of the extremities. Leg veins do not have a heart to pump blood, they do however have something we call the “calf muscle pump.”

The calf muscle pump refers to the fact that as our calf muscles contract in the course of walking and other movement, they actually compress the veins they surround and force the blood to move. Working in conjunction with this activity are the hundreds of little one-way valves that are present throughout all of the veins in the legs. When the valves are working normally, muscles contract and force blood to move. The oneway valves make sure the movement is upward and back toward the heart.

It’s really a very neat system.

So here comes the bad news!

When women wear high heels, there is a lesser amount of contraction activity within the calf muscles. Less

muscle contraction means less movement of blood in leg veins even when we’re walking. Less movement of blood means that blood is pooling and this leads to more strain on the veins and ultimately valves are more likely to fail. Valve failure is really what we need to avoid in maintaining good vein health!

Ladies, I would never ask you to limit shoe buying! Being concerned about heel size however, especially for everyday use is probably a beneficial thing when it comes to vein health.

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INSPIRE HEALTH

11

cover story

W

AMANDA STEINBERG WAKE UP TO FINANCIAL

WAKE UP TO FINANCIAL FREEDOM

By Patricia Danflous

A woman in the United States has a nine out of 10 chance of being on her own financially at some point in her life. As a rule, most females experience anxiety, stress, confusion and oftentimes, guilt when it comes to finances. Amanda Steinberg empowers women to reset their financial buttons, re-write their money stories and feel comfortable as financial experts.

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ihnola.com § facebook.com/inspirehealthnola

omen were wearing aprons and drying the wash on backyard lines in the 1950s when Amanda Steinberg’s grandfather took a stand that would give thousands of women a financially secure future. President of the New York State Federation of Teachers, Eliot Birnbaum was the major force behind state legislation establishing teacher retirement plans.

Forty years later, her mother danced on the dining-room table celebrating her post-divorce recovery; an MBA, a new career, and life in downtown Philadelphia with three young girls. “She started a career at forty-two years old. Boom. Mom hit the reset button. Game on,” Steinberg said with pride.

Today, Steinberg incorporates her grandfather’s passion for doing the right thing and her mother’s journey to value self-worth with go-to financial guidance, especially for women. The founder of Dailyworth.com, in-demand speaker, consultant and author, she knows firsthand about life’s financial ups and downs. At 25, she had it all, earning six-figures; at 30, she was $100,000 in debt and owed $60,000 to the IRS. But she found her own reset button which included financial guidance for other women.

Steinberg’s recently published book, “Worth It, Your Life, Your Money, Your Terms,” is a personal money story showcasing her ability to re-invent herself and her career while addressing the female relationship between self-worth and net-worth.

“My money story said that financial freedom was the key to a good life and that meant working hard and making a lot of money.” she related, vividly remembering her mother’s

It is never too late to hit the reset button and you can reset as often as you need to reach your goals advice to ‘always be able to support yourself financially.’ “But once I had the money, I had no idea what to do with it.

My ‘assets’ were actually driving me into debt. I had no emergency fund and no safety net to catch me if I ever fell off the high wire.”

When she fell, Steinberg started the climb up by closing the doors to her $700,000 home and headed out with her two children to a dingy apartment. When she had cash in hand, she remembers that she felt she could breathe again.

How did she know when to push reset? “The real trigger for me was coming to terms with the fact that everything I thought about money to be true, wasn't,” she said. “I thought if I had reached the earning threshold that I met for many years, that my financial circumstances would be different, but they weren’t. It was a combination of my divorce, my debt, and a deeper understanding of all the things that I didn't understand that showed me I really didn't have a choice. It was kind of like in a video game when you die with no more hearts or coins left to keep you going. But then you can start all over again.”

The gaming analogy is one that hits home to the former Nintendo wiz who used lessons learned in adolescence to keep moving forward.

“There's a lot of freedom that comes from associating serious topics with gaming,” Steinberg explained. “In a playful way, it gives you the ability to cycle through different types of successes and failures without the suffering you might experience in real life. If you lose or die in a game, you can start a new one every time; and you can get all the way up to the top levels and still die. If you remember that, you can apply it to your financial life. There are always opportunities to start again.”

Just as gaming has changed since Steinberg was a teen, she explained that there’s a new normal in the money world. “It's no secret that wealth inequality is growing in this country,” she said. “Even upper-middle-class people, depending on how they design their life, feel poor. They're not poor, but they feel poor. All of the entitlements that we've been sold, like cars and outfits and stuff, don't financially work, so the new normal is living as far below your means as you possibly can and finding happiness in non-material things.”

As a recognized expert in personal finance, however, Steinberg emphasizes that financial peace of mind and stability is priceless. In "Worth It", she shares a wide range of avenues to assist women in making money, saving money and overcoming overspending. Her easy-to-follow checklists and references are applicable to women in any phase of life, personally or professionally.

“It is never too late to hit the reset button and you can reset as often as you need to reach your goals,” she states.

For Steinberg, the goals are basic.

“It’s about building really strong roots,” she said. “My goal is to own as much equity in a house as possible, to build as solid a foundation of investment accounts as possible and to really just solidify the habits of building my net worth rather than reaching a specific monetary goal. It's more just knowing that I am being conscious and balanced to whatever extent I am able in making sure that my security is as much a priority as my freedom.”

TIPS TO STOP OVERSPENDING • Use a debit card. Once a month, transfer whatever money you can afford to spend guilt-free on a separate debit card. When you run out of money, you run out. Knowing that you can spend this money with no guilt, you will discover a sense of freedom without sabotaging your bank account.

• Challenge yourself. Whenever you spend money on something that you know you don't need, match that amount and add it to your savings account. That way you will reflect a little more on what you are spending money on.

• Build cash surplus. If you have spare change, use half to pay off credit card debt and put the other half into savings. Building cash surplus is the ultimate savior for overspenders. In most cases, the happiness in having cash saved is going to exceed the limited joy of buying something you don’t need.

INSPIRE HEALTH

13

advertorial

AV O I D

BURN O U T !

By Elizabeth Impastato

The new school year usually helps get families back into a more predictable pattern. This usually means every day of the week is booked with after-school activities for the children. The carpool rides and bus stops are full of parents waiting with their children. The week is full of hurry up and wait for the parents.

In the workplace, parents know how to work as a team to get a project done. The same concept can help families during the busy school year. Each person plays a role in the family every day. How do you avoid BURNOUT for each family member on your team? What can parents do to keep the momentum rolling in a positive direction?

It is important for parents to spend quality time together. Set aside a time and day each week to stay connected with each other outside of the children.

Parents need to have individual quality time, some call “ME TIME!” The amount of time spent during the week with each other and separately can be as little as three hours. The goal is to take small breaks from the fast-paced week.

Try something new during your time together.

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healthy body

WHEN YOU KNOW YOUR BMR, ANY DIET CAN WORK!

By Greg Fox

While you’re reading this article, your body is operating normally, keeping your heart beating, your lungs breathing and your brain engaged. The amount of calories your body needs to keep all its parts functioning while you’re at rest is called the Basal Metabolic Rate or BMR. When you know your BMR, you have taken the first step to crafting a healthy weight-loss plan.

When the body is short on calories, it goes into starvation mode and stores calories it would otherwise burn.

Y

ou can use the Inspire Health BMR Calculator at inspirehealthmag.com/BMR to find your resting caloric burn. But this is only the first step. Your daily activity level controls the total number of calories you need.

Use the BMR formula on page 17(Step 1) to determine your Basal Metabolic Rate, then multiply your BMR by the Exercise Frequency Chart(Step 2), also on page 17. Multiply your BMR by your activity level on the chart. That figure will be the total calories your body requires daily. Now you have the starting point for a healthy diet. Simply reduce your daily caloric intake while maintaining your present activity level and you’ll lose weight by burning more calories than you consume!

To lose a pound of weight a week, plan on reducing your caloric intake by 500 calories a day. 500 calories x 7 days = 3500 calories or 1 pound. Of course, you have to be smart about how you manage your diet.

Instead of eliminating certain food groups, practice portion control. Choose nutrient dense foods with simple ingredients.

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INSPIRE HEALTH

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Hydrate well, increase your protein intake and manage between meal hunger with healthy snacks.

Establish an exercise routine of cardio high-intensity interval training (HIIT) and couple that with resistance training to increase your body’s resting metabolism. Weight training builds muscle mass and muscles burn more resting calories than fat.

Want to lose weight faster? Build those muscles!

When you know the exact number of calories your body needs, dieting becomes a simple numbers game. You’ll be the big loser!

M M AA G G AA ZZ II N N EE YOU CAN VISIT WWW.INSPIREHEALTHMAG.COM/BMR FOR THE BMR CALCULATOR, OR FOLLOW THE FORMULA

STEP



AMERICAN BMR FORMULA (IMPERIAL)

WOMEN: BMR

655 + (4.35 X WEIGHT IN POUNDS) + (4.7 X HEIGHT IN INCHES) - (4.7 X AGE IN YEARS)

MEN: BMR

66 + (6.23 X WEIGHT IN POUNDS) + (12.7 X HEIGHT IN INCHES) - (6.8 X AGE IN YEARS)

STEP EXERCISE FREQUENCY

BMR MULTIPLIER

RARELY 1.2 X BMR 1 TO 3 DAYS PER WEEK

1.375 X BMR

3 TO 5 DAYS PER WEEK

1.55 X BMR

6 TO 7 DAYS PER WEEK

1.725 X BMR

EVERY DAY OR MORE

1.9 X BMR

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eat fresh

o r e Z CALORIE SNACKS

By Anja Springthorpe

S

nacking is a habit that is fiercely debated by dietitians, scientists and behaviorists. Some argue that three balanced meals per day provide all we need, others suggest that frequent but smaller meals support a healthy metabolism and protect from weight gain. Whatever side of the debate you are on, you probably have experienced cravings for that snack in-between meals.

Fortunately, there are several snack options that provide great levels of nutrients but keep calories at a low. But we first need to come clean about the term “zero

18

INSPIRE HEALTH

calorie” snacks. All foods provide some amount of energy and calories. Some foods have such a small number of calories that eating and digesting these foods may burn more calories than the food actually contains, therefore creating a zero or negative calorific balance. It is rather difficult to study exactly how many calories are burned digesting certain foods, and eating any food to actively burn more calories than consumed is unrealistic. Most “zero calorie” foods contain fiber, vitamins and minerals supporting healthy weight loss, and keeping you full longer.

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Reduce calorie intake to avoid piling on the pounds. We also must appreciate that avoiding calories during the day may increase the risk of cravings and overeating during the evening. Aiming for three larger or five smaller, balanced meals per day, including lean protein, healthy fats and whole grains, will provide sustainable energy and may reduce cravings altogether. However, if the urge to snack arises, these “zero calorie” foods help keep cravings at bay protecting your waist line:

TOP 20

ZERO CALORIE SNACKS Celery – 2 stalks = 6 calories Oranges – ½ fruit = 32 calories Cucumber – ½ cucumber = 20 calories Beets ­­­– 2 cooked beets = 40 calories Bean sprouts – 1 6oz package = 45 calories Mushrooms – 1 cup sliced mushrooms = 20 calories Watermelon – 1 cup diced watermelon = 40 calories Tomato – 1 cup cherry tomatoes = 21 calories Grapefruit - ½ fruit = 48 calories Turnips – 1 turnip = 17 calories Apples – 1 green apple = 48 calories Carrots – 3 carrots = 30 calories Raspberries – ½ cup = 32 calories Strawberries – 1 cup strawberries = 40 calories Lettuce – 2 cups shredded lettuce = 10 calories Green beans – 10 green beans = 17 calories Pineapple – 1 slice pineapple = 23 calories Home-made kale chips – 1 cup = 50 calories Zucchini – 1 whole zucchini = 30 calories

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recipe

MONSTER APPLE BITES

Watch out! This apple might bite you! Here’s a healthy take on your not-so-typical Halloween fare.  Ingredients Green apples Peanut butter Strawberries (or organic fruit roll-up snacks) Candy eyes or black olive slices Sunflower seeds (shelled)  Directions Q uarter a green apple. C ut a wedge out of the center.

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INSPIRE HEALTH

 S pread peanut butter on the bottom layer.  Top with a slice of strawberry for the tongue. (can substitute with fruit roll-up slice) U se peanut butter to attach the ready-made monster eyes. (can substitute with black olive slices for a healthier, sugar-free version) U se sunflower seeds for teeth on the top layer as shown.

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home garden FA L L 2 0 1 8

D E C O R AT O R 12

THE BEST AIR FILTER EVER!

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COWBOY BACKYARD BARBECUE

30

5 TIPS FOR A QUICKER HOME SALE

y o b w o C

Backyard Barbecue Bright yellows, browns and orange with a pop of turquoise are all the rage this fall. You are going to see this color combination everywhere!

INSPIRE HEALTH

21

FA L L 2018

Contents

Falling leaves…

A GOLDEN OPPORTUNITY

Gold, brown, red and orange leaves present a golden opportunity for nutrient-rich garden mulch— free from mother nature! page 26

24

THE BEST AIR FILTER EVER!

28

COWBOY BACKYARD BARBECUE

30

5 TIPS FOR A QUICKER HOME SALE

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Garden Spot of Mandeville

Garden Spot of Mandeville boasts a large selection of shrubs, trees, flowers, perennials, annuals, soil, pottery, decor, natural goat milk bath and body products, locally harvested honey, handmade wind chimes, fountains, bird feeders and seed, hummingbird feeders, garden flags and much more.

Local Farmers Markets Abita Springs Farmers Market 22049 Main Street Sundays noon - 4pm (985) 807-4447 Ascension Fresh Market 9039 St. Landry Road Gonzales Saturdays, 8am - noon (225) 675-1750 Covington Farmers Market 609 Columbia Street Saturdays 8 - noon 419 N. New Hampshire Wednesdays 10-2 (985) 892-1873

Gretna Farmers Market Third Street and Huey P. Long Street Saturday, 8:30 am - 12:30 pm (504) 362-8661 Hammond Farmers Market #2 West Thomas Street Saturdays, 8am - noon (985) 542-3471 German Coast Farmers Market St. Charles Plaza on Hwy 90 in Luling Wednesdays, 3 - 6 pm (985) 764-9762

Mandeville Trailhead Community Farmers Market 675 Lafitte Street Saturdays, 9am - 1pm (985) 845-4515

Sankofa Farmers Market 3819 St. Claude Avenue Saturdays, 10 am - 2 pm (504) 872-9214

Crescent City Farmers Market Tuesdays in Tulane Square 9am - 1pm Wednesdays in French Market at 1235 N. Peters Street 2 - 6pm Thursdays at Orleans Avenue and Bayou St. John 3 - 7pm Saturdays at Magazine Street and Girod Street 8am - noon (504) 861-4488

Slidell Camellia City Market Corner of Erlanger and Second Street Saturdays, 8:30am 12:30 pm (985) 640-7112 Westwego Farmers and Fisheries Market 484 Sala Avenue at Fourth Street Saturdays, 8:30 am 12:30 pm (504) 341-3424 ext. 209

INSPIRE HEALTH

23

r i A t s e B The Filter Ever!

Pet dander, dust mites, insufficient ventilation, mold…oh my! These issues, along with other compounding factors, could be contributing to poor air quality in your home. Don’t despair— there is one simple thing you can do to today to dramatically improve the air you breathe.

24

INSPIRE HEALTH

S

By Christina Leidenheimer

ome specific indoor plants may facilitate the removal of toxic substances from the air, according to results of the NASA Clean Air Study1, which was conducted in 1989

by NASA (National Aeronautics and Space Administration) and the Associated Landscape Contractors of America (ALCA). In fact, the natural filtration system these plants provide may even help neutralize the effects of sick building syndrome (SBS), a term that was coined in a 1984 World Health Organization report. The report suggested that up to 30 percent of new and remodeled buildings worldwide may be the subjects of complaints specifically related to poor indoor air quality. These complaints ranged from headaches and eye, nose or throat irritation to difficulty concentrating. Surprisingly, many SBS complaints are related to new construction. However, whether you

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have a new home (post-construction), newly remodeled home (post-renovation) or an older home, toxins could be culminating in the air, causing you some measure of discomfort and adversely affecting your health.

So, how can you start improving your indoor air quality today? Start by adding indoor plants to your home and/or office, and let them do their air cleaning magic! Not only is indoor greenery aesthetically appealing, the symbiotic relationship between humans and plants is one that contributes greatly to health.

According to a University of Agriculture in Norway study, indoor plants can go to bat for us, reducing fatigue, coughs, sore throats and other cold-related illnesses by more than 30 percent. Not only do they improve physical health, they also improve mood; various studies suggest that being around plants can make us feel happier and calmer.

Harness the power of plants by adding an English ivy to your office space or a bamboo palm to your living room or bedroom. Decorating with living plants is fairly inexpensive, revitalizes indoor air, reduces the risk of various ailments, and makes you smile, all of which are exceptional reasons to take advantage of the best air filter ever!

According to the NASA Clean Air Study the top 10 plants most effective in removing formaldehyde, benzene, and carbon monoxide from the air are: 1.

Bamboo Palm 2.

Chinese Evergreen 3.

English Ivy 4.

Gerbera Daisy 5.

Janet Craig 6. Marginata 7.

Mass Cane/Corn Plant 8.

Mother-in-Law’s Tongue 9.

Pot Mum 10. Peace Lily

Marginata

Bamboo Palm

Peace Lily

Corn Plant

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Falling leaves…

A GOLDEN OPPORTUNITY

By Christina Leidenheimer GOLD, BROWN, RED AND ORANGE LEAVES PRESENT A GOLDEN OPPORTUNITY FOR NUTRIENT-RICH GARDEN MULCH—FREE FROM MOTHER NATURE!

M

oney may not grow on trees, but falling leaves can save you some green on garden mulch. Not only are leaves free and abundant during fall, they are an all-natural source of nutrient-dense, organic matter, perfect for protecting and nourishing plants through winter.

Tree leaves are nitrogen rich, so using only leaves for garden mulch is not a good idea. Leaf mulch needs to be balanced with a rich carbon source, such as shredded wood chips. This ingenious combination will help each source decompose into healthy garden humus. Leaves can be very dry, too, so adding in the wood

chips will help the soil retain a certain amount of moisture. This dynamic duo of wood and leaves will provide adequate protection for plants during the cold months ahead; they will work together to insulate the ground and reduce freezing. After they have done their work as a protective barrier, the leaves and wood chips will likely decompose into rich garden soil with a good pH, perfect for spring planting.

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ihnola.com § facebook.com/inspirehealthnola 1361

Englewood Dr., Slidell, LA 70458

Mow Your Mulch In mid to late fall, rake a few medium piles of leaves together in long, but not high, piles. Shredded leaves, as opposed to whole leaves, will decompose better, so you will need to mow the leaves with your lawn mower a few times until you reach desired consistency. Take your mowed mulch and mix it with shredded wood chips (not sawdust). Do not use fresh wood chips, as these can be damaging to the plants as oils leak from the wood. Instead, use wood chips that are at least one to two years old. Once you have a good balanced mixture, begin spreading a hearty amount evenly around plants you want to protect and nourish. Make sure the mulch is thick enough to protect the plant through the winter.

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Cowboy

Backyard Barbecue By: Suzanne Fox

Harvest your sunflowers, add a few mums (which are plentiful in the fall), find a pair of cowboy boots, and you have the beginning of a cowboy-themed backyard barbecue.

Bright yellows, browns and orange with a pop of turquoise are all the rage this fall. You are going to see this color combination everywhere!

Yellow bandanas for napkins with cowboy hat napkin rings made from small cowboy hats found at the craft store are a nice touch. Use twine, ribbon or leather strips to tie to the napkins.

Rust colored chargers are actually 10” candle plates.

Have cowboy boots? Put a vase or mason jar in the boot and fill with flowers!

Fill rust or tin cylinders with sunflowers and top the entire table off with turquoise stained mason jars for glasses.

A special thanks to Diane and Buster Johnson of Covington, LA for allowing us to use your beautiful garden for our Cowboyihnola.com Barbecue! § facebook.com/inspirehealthnola

Mason Jar Salad Recipe

Take the popular mason jar salad to the next level and serve them in a wheelbarrow. There’s nothing worse than wilted lettuce at a barbecue. The individual mason jars allow you to keep the salads on ice and fresh until they are ready to shake and pour onto your plate.

Mason jar salads are a great way to keep salads fresh, and they are easily customizable so that your guests have several options to choose from.

Your guests simply pick a salad, shake it to mix with dressing, and pour onto a plate. You’ll have fresh, crisp lettuce every time.

(Make ahead—salads can hang out in the jar for a week in the refrigerator.)

Ingredients:  Dressing  Nuts or trail mix  Dried fruit  Cheese  Vegetables such as carrots, peppers, cucumbers, broccoli or cauliflower  Lettuce, kale or spinach Directions: 1. Layer all ingredients, starting with dressing and ending with lettuce, kale or spinach. Do not let dressing and lettuce touch or the lettuce will wilt.

2. Shake and serve!

INSPIRE HEALTH

29

a r o f s p i T 5

Quicker Home Sale By: Suzanne Fox

Nothing looks worse to a potential home buyer than an unkept home that shows signs of lack of regular maintenance. If you are trying to sell your home, or if you just want your home to look better, take a few simple measures to make sure your home measures up to the neighborhood and other homes on the market.

Scout for Ideas

Drive around and get ideas from your neighbors. See how they have landscaped, used color schemes and hidden unsightly air conditioners or garden hoses. You will be amazed at some of the tricks of the trade, like lattice work around an air conditioner with a pretty vine to conceal the dull putty-colored unit.

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First Impressions

Would you believe your mailbox is one of the first things people will notice about your home? A old rusted mailbox that is falling down is going to make a potential buyer think you haven’t maintained your home. Your local home store has pre-cut posts and mailbox kits that are easy to install.

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Under Pressure

A little pressure washing can go a long way and increase the value of your home by thousands! A clean house that has been pressure washed and is free of mold, mildew, dirt, grime and water marks is going to make you and the new buyer see the real potential in your home. If your paint is chipping, you may have to add a fresh coat, but make sure it is the same or a similar color. It will cost you a lot less in the long run to paint your house the same color. Stay away from wild or bright colors that do not fit with surrounding homes, as it could cost you a lower appraisal.

Pay special attention to the entrance of your home. Paint the door if needed, and make sure the porch or landing is clean and inviting with a new welcome mat.

Top It Off

A new buyer is not going to want to deal with repairing a roof. Replace broken or faded shingles and soffits. Your house value could be reduced by the amount of the repairs, so go ahead and make the repair. You stand a better chance of someone going inside if they don’t see a lot of repairs required on the outside.

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An overgrown garden is not appealing. Trim, cut and maintain the yard with weed killer or fertilizer. Weed and mulch flower beds, and, most importantly, add color. A couple of $15 flats at the home store can add thousands to the curb appeal of your home.

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pets

g i P FOR A PET?

By Chad Ruiz

W

e all know the story of Wilbur in E. B. White’s acclaimed “Charlotte’s Web.” That “terrific” pig who employed the help of a spider to keep him from the chopping block. For a farm animal to show such intelligence, he really must have been “some pig.” Little did White know that some 66 years later, pigs would oink their way into domestication and even earn the label as smartest domestic pet.

Pigs make great pets because…

They’re clean! Contrary to popular belief, pigs are very clean. They don’t sweat so they don’t smell. Pigs wallow in mud on hot days to keep cool. When kept in the comforts of a home, a pet pig smells as bad as a pet rock.

They’re extremely intelligent. Depending on who you ask, pigs rank in the top tier of smarts along with animals like the elephant, dolphin and even chimpanzee.

So smart and so clean are they, that a group of European wild boars at the Basel Zoo in Switzerland were recently observed cleaning off dirty apple slices in a stream before consuming the fruit.

They potty-train quicker than dogs. Pigs enjoy a clean living environment and prefer

doing their business as far away from their home as possible. Many pig owners housebreak their package of pudge with routine potty outings. Some pigs learn to notify their owner when it’s time. Pigs can also learn to use litter boxes (don’t use cat litter) and potty pads.

Pigs come packed with emotions. They easily attach themselves to loving people and animals. They also quickly learn to recognize their owners and other visitors.

Some cons of pig ownership…

Because they’re so smart, pigs quickly figure out where food gets stored and can easily learn to open cabinets, drawers and even refrigerator doors. Pig aficionados encourage pet owners to install child locks and keep purses and bags off the floor.

Pigs also require room to roam both indoors and outdoors. While most pigs will happily accept your offer to live inside, they still require several hours of outdoor activity each day. It’s best to provide an outdoor pig house for daytime lounging.

Pigs are…well, pigs and easily exceed one hundred pounds. Potbellied pigs are the smallest varieties and

typically weigh between 100 to 250 pounds. Even so, they’re very compact and take up the same space as a medium-sized dog. Compared to their cousin, the farm hog which reaches over 1,000 pounds, it’s no wonder breeders label potbellied pigs as miniature.

Dogs and pigs do not mix.

Dogs are predators and pigs are prey. While there are many examples of dog-pig friendships,

if you’re looking for a companion for your piggy, cats, rabbits, guinea pigs, and most other non-predators make great buddies.

Before adopting any animal, it’s always wise to research!

Hundreds of websites and resources are available informing you of everything that’s needed for pig ownership. Pigs literally cry when sad. The last thing you want to do is give away your pig.

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fashion

Fall Colors

Martini Olive

The Pantone fashion color report for the fall is out and the colors are eye-popping reds, purples, orange and green autumn hues. It’s going to be easy to make a statement this fall with the color pallet that will be hanging on the rack in your local boutique. We especially like the way designers are pairing purple and red on everything, including hair! Once you mix in some of the non-traditional colors like limelight and crocus petal, you will be runway ready.

Ultra Violet

It’s no wonder that the color of the year turns out to be Ultra Violet. From shadows, to shoes, handbags and nails, we can expect to see this color showing up across all areas of design.

Valiant Poppy

Ultra Violet

Valiant Poppy

Ceylon Yellow

34

Crocus Petal

INSPIRE HEALTH

Ultra Violet

Russet Orange

Quetzel Green

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Nebulas Blue

Martini Olive

Limelight

Red Pear

Valiant Poppy

2018 Color of the Year

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CHOCOLATE

SMOOTHIE BOWL

Servings: 2 Serving Size: 1 cup

It's difficult to say no to the perfect combination of chocolate and banana. With the addition of almond butter, it creates a creamy and smooth texture that will delight your taste buds  Ingredients 15-inch banana, frozen 3/4 cup almond or soy milk 1 tablespoon almond butter 1 tablespoon cacao powder 1 scoop protein powder* (whey, soy, pea, rice) *Note:To provide 20 grams of protein.  Directions  Place the banana, almond milk, almond butter, cacao, and protein powder in a blender. Puree until it reaches a smooth consistency.  Pour the smoothie into a medium-sized bowl.

Sprinkle with toppings.

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INSPIRE HEALTH

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CACAO

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Cacao polyphenols protect against nerve cell injury and inflammation; cacao may play a role in protecting the brain from normal degeneration.

Miracle Beauties

A Beauty Pageant For Girls With Special Needs

Sunday, December 9th, 12p.m.

At Best Western Plus Landmark Hotel 2601 Severn Ave., Metairie, La 70002

Every contestant will receive a trophy and tiara.

Application form is required for participation!

Miracle Beauties Pageant is stress free and created for our Beauties to enjoy their time to shine.

To make donations to Miracle Beauties Pageant, send checks to 3341 Maryland Avenue, Kenner LA 70065.

They are also

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recipe

p u So

BEEF BONE Servings: 6 Serving Size: 2 cups

During the spring, there are many vegetables that are just coming into season. This soup is truly a seasonal feast with a variety of vegetables, perfectly blended with beef shank to make it a hearty soup.

 Ingredients 8 cups beef broth 2 pounds beef shank, bone in, cut into 1-inch cubes 1 pound sirloin steak, cut into 1-inch cubes 8 cups Swiss chard, sliced 3 bay leaves 1 medium red onion, cut in quarters 1 cup carrots, cut into 1/2inch slice 3 celery stalks, sliced 3 ounces white button mushrooms, sliced 1 cup peas

1 1/2 teaspoons sea salt  Directions  In a large pot on medium high heat, pour in the beef broth and bring to a boil. Then, add the beef and bones, Swiss chard, and bay leaves. Cook for 10 minutes and lower to medium heat. A dd the onions, carrots, celery, mushrooms, peas, and salt. Cover and cook for 20 minutes.

*IF USING FROZEN PEAS, ADD AT THE VERY END.

38

Per Serving: Kcal 399, Protein 45g, Carb 27g, Fat 12g, Sodium 146lmg, Dietary Fiber 6g, Daily Values: Fiber 20%, Vitamin C 34%, Vitamin A 53%, Vitamin D .5%, Potassium 325%, Calcium 7%, Iron 40%

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Cooking with beef bone not only adds more flavor, but it also enriches the soup with minerals and collagen, both of which support the immune system.

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