Inspire Health Magazine Issue 48

INSPIRE

Empowering Natural Living

Check Your Body

POSTURE

GROWING VEGETABLES IN A

R ai se d B ed Preventing

s s o L y r o m e M

PERIODONTAL DISEASE

BEGINS SOONER THAN YOU CAN REMEMBER

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contents

20 MEMORY

LOSS BEGINS

SOONER THAN YOU CAN REMEMBER

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18 RECIPE

Berry Parfait

24 WELLNESS

Preventing Periodontal Disease What You Need to Know

CRISPY WAFFLES & FRESH BERRIES

7 SUPER FOOD

25 RECIPE

Onions the Humble Super Food

Sizzling Summer Onion Pepper and Beef Kebabs

8 EAT FRESH

26 MIGHTY KIDS

Improve Your Energy, Concentration and Mood

10 EXERCISE

Check Your Body Posture to Prevent Pain

12 RECIPE

Almost Guiltless Mac and Cheese

14 GARDENING

Growing Vegetables in a Raised Bed

16 HEALTHY BODY

Chiropractic Care - Not Just for Back Pain

Think Outside the Box

28 HEALTHY DESTINATIONS Yoga Retreats Under $1500

32 HEALTHY MIND

What is Folate and How Does It Help the Aging Brain?

33 NATURAL BEAUTY Whiten Your Smile

34 FASHION

How to Pick the Right Athletic Shoes?

36 PET

Pet Allergies

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editor’s letter We all know someone. A parent, relative or friend suffering with Alzheimer’s. It destroys families and displaces elderly that have lived in the same place all their lives. It separates loved ones and friends. Memory disorders have become one of the fastest growing illnesses among the elderly. As you know, Inspire Health Magazine promotes healthy, all-natural living. We try to control and prevent disease with food, healthy lifestyles and natural supplements. When I first met with Towny Robinson to hear of his breakthrough with Luma, the all-natural medical food that helps Alzheimer’s patients, I asked, “What are the side effects?”

His response was quick, “There are none, it’s an all-natural medical food, not a supplement or a drug.”

Of course, I was WOWED, just WOWED. I want it. You don’t have to show symptoms of Alzheimer’s to take Luma. You can take it to improve your cognitive thoughts and keep your brain healthy.

With this in mind, remember that you also need to eat healthy, exercise and adopt a healthy lifestyle. I hope you will use this issue of Inspire Health Magazine to guide your journey for healthy living. As my friend “Tiger” Bourg would say, “Be 1 percent better today than you were yesterday!”

Here’s to improving your mind, body and soul 1 percent at a time, Suzanne Fox

M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Chad Ruiz

contributing writers Ann Bloomquist Patricia Danflous Rebecca Gutknecht Julie Maddock Juliane Morris Nellie Palmer Kristy Podruchny Tiffany Towne

creative team production and design

Suzanne Fox Claire Thomas Tra Pham

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. V6

© 2020 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

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Onions

super food

THE HUMBLE SUPERFOOD

By Julie Maddock

WHO DOESN’T LOVE THE TANTALIZING AROMA OF FRESH ONIONS SAUTÉED AND CARAMELIZED IN A LITTLE OLIVE OIL? AS A CLASSIC TOPPING FOR A BURGER, A SANDWICH FILLING OR SPREAD ON TOASTED FRENCH BREAD Onions are a true super WITH GOAT CHEESE food — rich in sulfuric comCRUMBLES— THE POSSI- pounds and phytochemicals BILITIES ARE ENDLESS! and the flavonoid quercetin. Translation, please. t’s time to unpeel the It means good news for layers of this vegetable anyone trying to incorpo(yes, it’s a veggie, not a rate disease-fighting veggies fruit) and find out why into their diet. As WebMD onions were worshiped by writer Meredith Stanton the ancient Egyptians and still explained, “studies suggest held sacred today by cooks that onions may lower high around the world. blood pressure, reduce According to the “Enheart attack risk, and even cyclopedia Britannica,” the help protect against cancer.” onion is one of the world’s Other potential benefits oldest cultivated plants. include fighting inflammaGardeners today find them tion, supporting the immune easy to grow in almost system, detoxifying the body every climate. They can be and aiding healthy digestion planted from their tiny black (onions are rich in dietary seeds or from small bulbs. fiber).

And with an estimated A bonus benefit, raw 500 species of the genus onions contain antimicroAllium, there’s an onion for bial sulfur compounds that everyone! combat harmful bacteria They provide flavor found in your mouth which and character, but are they can cause cavity and gum actually good for you? Yes! disease. If the thought of In fact, a large raw onion chewing on a raw onion just contains only 63 calories, doesn’t appeal to you, try 8 ounces of water and adding chopped onions to delivers 20 percent of a sandwich, salad, salsa or the recommended daily even a hotdog. It will have allowance of vitamin C. But the same gum-saving effects. that’s not all.

Of course, remember to

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have a stick of sugar-free chewing gum ready! The benefits of eating raw onions comes with a cost — the sulfur compounds cause bad breath. Really bad breath.

Will cooking onions cancel out all the goodness and nutrients? Specifically, the calcium, potassium, vitamin C, folate and beneficial sulfur compounds?

Not necessarily, which is good news to those who prefer to eat them cooked.

However, try to avoid cooking them for longer than 30 minutes. After that, the disease-fighting compounds can be destroyed.

Cry no more…

Ever wondered what makes your eyes water when slicing an onion?

Blame it on enzymes called alliinases that are released when you peel or cut an

WANT TO PEEL ONIONS WITHOUT TEARS? Using a sharp knife, cut the onion in half then immediately place the cut sides face down on the cutting board. Continue to slice, disturbing the pieces as little as possible.

onion. These enzymes convert to sulfenic acids which then form the chemical that actually triggers your tears. Don’t give up just yet cooking with fresh onions. Try a simple strategy such as freezing them for 5 minutes before slicing.

After cutting through the center of the onion, run it under cold water, pat dry and begin cutting. Or, if no one is watching — wear goggles!

Studies suggest that oions may lower high e heart blood pressure, reduc help attack risk, and even er. protect against canc

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eat fresh

e v o r p m I YOUR ATION R T E C N O C , ENERGY ND MOOD A

By Ann Bloomquist

M

ost of us remember being told to take our vitamins.

Whether it be our mother or another loved one, the request came out of love. After all, the body needs essential vitamins and minerals to build bones, heal wounds and strengthen our immune system.

Among the vitamins and minerals most important for our bodies are A, B, C, D, E, K, folic acid, calcium, iron, zinc and chromium.

Within the B group, vitamin B-12 plays a critical role, especially as we get older. Many who have taken it for some time will tout its benefit in improved energy, concentration, memory and mood. B-12, which is one of eight B vitamins, is also vital for some aspects of your DNA, the creation of red blood cells, the regeneration of red bone marrow, the overall health of your nervous system and prevention of anemia. ß Risk factors and symptoms of B-12 deficiency You’re considered high risk for developing vitamin B-12 deficiency if you have Celiac disease, Crohn’s disease or HIV. Also, those who consume alcohol regularly, take prescription medications such as antacids, anti-seizure medications,

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colchicine or those on chemotherapy are at higher risk. Vegans and those who prefer not to consume dairy products may also produce low levels of B-12.

Common symptoms of B-12 deficiency include muscle weakness, stiffness and/or spasticity, shakiness, fatigue or lethargy, incontinence, low blood pressure or mood swings.

The presence of any one of these symptoms, especially in combination with others, means a physician’s visit is in order. Though a vitamin B-12 deficiency could be the culprit, these symptoms could be the sign of something more serious, and a medical doctor can help investigate the cause and help you to find a solution. A deficiency can be identified through a simple blood test. ß B-12 is naturally occurring in a variety of foods Thankfully, B-12 is in popular meat choices such as beef, liver and chicken.

Various fish and seafood supply high amounts of B-12, including trout, salmon, tuna and clams. You can also find B-12 in fortified breakfast cereals (look for the callout on the cereal box), low-fat milk, yogurts, cheeses and eggs.

If you need to increase your B-12 levels quickly and want to do so without the aid of a vitamin supplement, add a few of these popular and easily obtainable food items to your daily menu: beef, chicken, turkey, pork chops, tuna, salmon, trout, shrimp, herring, sardines, mussels, clams, oysters, crab, Swiss cheese, mozzarella cheese, cottage cheese, ricotta cheese, milk and eggs.

If the consumption of the foods mentioned above isn’t enough to correct a deficiency, supplements are available. The best time of day to take a B-12 supplement is in the morning on an empty stomach. Taken in combination with vitamin B-1 and a copper supplement can result in a boost in energy that can help you get through the day.

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exercise

CHECK YOUR BODY POSTURE TO

PREVENT PAIN

WE’RE ALL GUILTY OF IT – BAD POSTURE. AN ESTIMATED 80 PERCENT OF THE AMERICAN POPULATION WILL EXPERIENCE BACK PAIN AS A RESULT OF POOR POSTURE IN THEIR LIFETIME. FROM SITTING TOO OFTEN TO HUNCHING OVER WHEN SITTING OR STANDING, WE’RE MORE PRONE TO POOR POSTURE THAN GOOD POSTURE.

By Ann Bloomquist

So how do we correct our posture and avoid the inevitable pain that comes with it? Thankfully, it’s not all that hard to correct these bad behaviors.

1.

Take some time away from those mobile devices Outside of work hours, most Americans spend 3.5 hours or more on their mobile devices. This strains your posture. Cell phone viewing encourages us to lean our heads down, which puts additional stress on the muscles, ligaments and tendons that support our heads. The best way to prevent this is to step away when possible. While mobile usage can be addicting, so too can be a breath of fresh air, or disconnecting for an hour or two each day. However, if you just can’t part ways with that device, there are ways to correct your posture. Start by holding your phone at eye level.

Doing this keeps your head up and shoulders back. This is very similar to the position in which you should be sitting at your desk.

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2.

Correct how you are sitting at your desk Office workers, pay attention! You might not think it but it is possible to create a posture-neutral position that will free you of pain and inevitably make you more productive. Aside from taking regular movement breaks, there are a few adjustments that you can make to your work station to make you more comfortable. Make sure that your desk allows for a full range of motion, that your most used items are within arm’s reach, that you have adequate space for your legs and feet and that you are not sitting in a hunched position.

Invest in a sit-stand workstation One of the best solutions to improving posture is a sit-stand desk.

Not only will you burn more calories, but your body will be more posture neutral in a standing position. While you are standing, be sure that you

3.

also pull your stomach in, push those shoulders back, keep your head up and level and place the majority of your weight on the balls of your feet.

Whenever possible, give your arms a break and let them hang at your sides. Finally, keep your feet shoulderwidth apart.

4.

running, keep your eyes focused straight ahead, keep your arms pumping at your sides (not crossing in front of you), and balance your weight forward.

While Exercising Leveraging the proper walking and running posture will help to strengthen your back and alleviate back pain. When walking, your spine should be aligned vertically. When

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recipe

ALMOST GUILTLESS MAC AND CHEESE

By Julie Maddock

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ccording to the National Institutes of Health, the average adult should consume 2.4 micrograms of vitamin B-12 each day. Nonfat plain Greek yogurt is an excellent source of B-12 — it yields 1.3 micrograms per 6 ounces. Try this healthier version of comforting mac and cheese to get your B-12 for the day, the nonfat Greek yogurt adds to the creamy sauce!

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INGREDIENTS 8 to 10 ounces of whole wheat pasta 2 cups low-fat mozzarella cheese, grated 2/3 cup parmesan cheese, grated ½ cup 2% plain Greek yogurt Salt and pepper to season ¼ cup bread crumbs Parsley to garnish

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Makes 4 servings.

INSTRUCTIONS C ook pasta according to box directions. Drain well. M ix in the cheese and yogurt. Season with salt and pepper. Transfer to a baking dish. Top with bread crumbs. T ransfer to the oven and broil for 3 to 5 minutes. Keep an eye on the bread crumbs; they can burn quickly.

Garnish with parsley.

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gardening

rdens a g d e s i Ra drain d n a m r wa n ina h t r e t s fa beds ground

GROWING VEGETABLES IN A

d e B d e s i a R

By Nellie Palmer

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AISED BED GARDENS ARE ALL THE CRAZE RIGHT NOW. WITH PEOPLE STAYING HOME BECAUSE OF SAFETY, THERE’S MORE TIME TO START A GARDEN. IF YOU ARE LIMITED ON SPACE OR SIMPLY DON’T WANT THE HASSLE OF A LARGE GARDEN, A RAISED GARDEN BED MAY BE YOUR BEST BET. If you are handy with tools, there are several YouTube videos on how to build your bed. One of

the most important things to remember is drainage.

Your bed should have adequate drainage so that your plants don’t rot.

It’s easy to grow plants in a raised bed because you get to build a nutrient-filled soil base using compost and other additives. Research the plants you want to grow then use the soil to compost ratio preferred by those plants.

Think Salad.

Salad plants are actually the easiest to grow in a raised bed. Lettuce, radishes, carrots, beets tomatoes,

onions and herbs flourish in raised gardens.

Root plants like carrots, beets and radishes thrive with clean soil free from underground obstacles like rocks.

Lettuce and onions can be planted earlier in the year in a raised bed because they like cool weather, warm soil and well-drained roots. Raised gardens warm and drain faster than in-ground beds.

Tomatoes and onions need nutrient-dense soil, so add extra compost. Be sure to plant your toma-

toes with enough room to branch out and allow for cages or stakes. They will need the extra support in your loose soil.

Be careful with herbs unless that’s all you are growing. Some herbs grow like groundcover and will take over your raised bed.

Aggressive growers include mint, oregano and thyme.

Enjoy your fresh grown salad!

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healthy body

CHIROPRACTIC CARE

NOT JUST FOR BACK PAIN

By Tiffany Towne ARE YOU ONE OF THE 62 PERCENT OF ADULTS IN THE U.S. WHO HAVE VISITED A CHIROPRACTOR DUE TO NECK OR BACK PAIN? IT MAY SURPRISE YOU THAT REGULAR CHIROPRACTIC CARE, NOT JUST WHEN YOU HAVE PAIN, CAN BE GOOD FOR YOUR BODY AND OVERALL HEALTH.

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hiropractic care may help avoid some visits to your primary care physician. Regular visits can provide preventative, natural care that heads off issues that would normally send you to your doctor’s office. Here are just a few examples of how chiropractic care can benefit you.

or cause inflammation in the lungs. Correcting these subluxations with regular chiropractic care can reduce lung inflammation and result in easier breathing.

ß Lower your blood pressure The University of Chicago hypertension center recently conducted a study that found that in a group of subjects with early-stage high blood

pressure, a specific type of adjustment to the C1 vertebrae resulted in a significant decrease in blood pressure with no negative side effects.

ß Get rid of

headaches Using adjustments to the spine, a chiropractor can relieve muscle tension in the neck. In today’s world where most of us sit in the same position or posture every day (like at a computer), this tension can be a constant presence that results in frequent headaches and neck pain.

ß What to expect

when you visit the chiropractor At your first chiropractic visit, you can expect to complete a medical history and receive a basic physical exam. The

ß Heal heartburn

The nerves that run through the spine control digestive functions like acid production. When the spine is misaligned, the nerves don’t function as well, which can result in digestive issues.

Routine adjustments can improve many digestive issues, including heartburn.

ß Breathe Easy

Subluxations in the spine (misalignments) can add to

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While the spine is the most common adjustment, ch area of ir can also adjust opractors other like wrists, shou joints lders, elbows and kn ees.

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chiropractor will test your muscle strength, reflexes and range of motion. In some cases, they may order X-rays or test your blood pressure. The main part of a chiropractic visit is usually the adjustments to the body. While the spine is the most common area of adjustment, chiropractors can also adjust other joints like wrists, shoulders, elbows and knees.

As with any doctor, do your research. Find a chiropractor that is recommended and credible, and don’t be afraid to ask questions about treatment. Then get ready to enjoy the health improvements that chiropractic care can provide.

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recipe

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PARFAIT IS A SEMI-FROZEN FRENCH DESSERT CONSISTING OF ICE CREAM LAYERED BETWEEN BERRIES AND SOMETIMES GRANOLA. OUR HEALTHIER VERSION OF THE PARFAIT HAS GREEK YOGURT INSTEAD OF ICE CREAM. DONE CORRECTLY, IF YOU FREEZE THIS PARFAIT,YOU MAY HAVE A HARD TIME TELLING THE DIFFERENCE. THIS PARFAIT ALSO SUBSTITUTES THE GRANOLA FOR GELATIN FOR A PATRIOTIC PICNIC THEME.

INGREDIENTS One box of flavored sugar free gelatin 2 cups plain Greek yogurt 4 Tablespoons honey or 2 Tablespoons Madagascar Vanilla Berries – the freshest berries you can find. It doesn’t matter if its blueberries, raspberries, blackberries, strawberries or all.

Mint leaves for garnish

y r r e B

By Julie Maddock

Parfait

By Nellie Palmer

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DIRECTIONS M ake the gelatin and divide among your individual containers. If you are taking these to a picnic, use plastic 5-ounce cups. Depending on the size of your container, fill about an inch.  Place in the refrigerator to set. M ix yogurt and honey, one tablespoon at a time. Taste between additions. You don’t want to get it too sweet, so you may require less honey for your taste.  I f you are using vanilla, use only high quality pure vanilla extract – not imitation vanilla. Again, taste after each tablespoon for your desired sweetness. Y ou can use both vanilla and honey if you cut each portion in half and taste between additions. O nce the gelatin is set, remove cups from refrigerator, divide yogurt among the cups and top with berries and mint.

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cover story

MEMORY

LOSS

BEGINS SOONER THAN YOU CAN REMEMBER

By Tricia Danflous

Wouldn’t you like to be 39 forever? Turning the corner to 40 can be a traumatic journey that has nothing to do with numbers. Sure, you don’t look different and you probably feel like you have the energy of a 25-year-old.

But we all know it – or someone has told you, if you’re not there yet – 40 begins the need for reading glasses and turning up the volume. You’re probably the only one to notice it, but there are a few strands of gray in your hair or a wrinkle or two around your eyes. And silently, deep down inside your brain, the intracellular seeds of the Alzheimer’s Disease process, Parkinson’s Disease process, potential memory loss and eventual dementia can be growing particularly in people at risk.

“As you age, your brain wears individually based on multiple factors including a genetic component,” said Towny Robinson, a national expert in the brain biochemistry field and founder of JayMac Pharmaceuticals.

“Unfortunately, we don’t usually see the signs of memory loss until we hit the mid-60s and by that time we can have tissue damage in the brain that cannot be patched up with one magic bullet.”

“We can tell when our eyes are not working like they used to,” he said. “But we can’t perceive if our individual brain cells are aging poorly and possibly leading to a neurodegenerative disease.”

“Knowing your risks and taking recommended preventive measures is the best way to minimize memory loss in the aging process,” added brain health consultant, Diane Pratt.

“It’s never too early to implement preventive action.”

In an age of advanced clinical research and increased knowledge about the brain, we now know that the Alzheimer’s disease process has multiple intracellular causes over time leading to cell death and poor aging. Science has identified a group of unique natural ingredients that work together and may prevent, arrest, manage and restore the Alzheimer's disease process, memory loss and cognitive dysfunction at the cellular level. The ingredients, which include a patented bioavailable form of curcumin, low dose nutritional lithium orotate and other antioxidant and anti-inflammatory agents are contained in the non-prescription FDA regulated medical food called LUMA TC. Robinson developed the

medical food formula based on years of study, research, collaboration with integrative medicine specialists and clinical trials.

In 2018, the showcase ingredient in JayMac’s LUMA TC Medical Food product, sub-micron TC curcumin 180mg. per day in a divided dose, was studied in a 40-patient, 18-month long, randomized, placebo-controlled human clinical trial at the University of California, Los Angeles (UCLA), and published in the prestigious American Journal of Geriatric Psychiatry.

This bioavailable form of curcumin found in LUMA TC led to significant memory and attention benefits compared to placebo. Brain scans performed pre- and post-treatment suggested that behavioral and cognitive benefits were associated with decreases in plaque and tangle accumulation in brain regions modulating mood and memory compared to placebo.

“The mind is a miraculous creation and a sound mind is essential for the quality of our lives,” Robinson said. “The human brain comprises two percent of the body's weight but it accounts for 22 percent of its metabolic activity. As you age, your brain is worn down by environmental stressors such as toxic exposure, trauma, disease and genetics, just to name a few.

Silently in our 40s, the initial stage of Alzheimer's disease can begin to occur due to nerve cell deterioration starting in the part of the brain that controls memory. Haven’t we all asked ourselves, ‘Where did I put my keys?’ By your 60s, as cell death continues, the symptoms of mild cognitive impairment, memory loss and dementia can appear. This disease process repeats itself in other parts of your brain over time causing a continued decline in cognitive, emotional and motor skill ability leading to Alzheimer's disease.”

“The identified medical ingredients in LUMA TC can prevent arrest, manage and restore nerve cellular health,” Robinson said.

The brain is comprised of 100 billion nerves with trillions of connections and as LUMA goes to work, its unique combination of ingredients works synergistically in each nerve cell to help prevent, reduce, and arrest inflammation and oxidative stress. As well as beta-amyloid plaque and tau tangle nerve cell death while stimulating new nerve cell growth, connectivity and brain volume.

"Unlike with heart disease and cancer, we don't diagnose and treat Alzheimer's disease until symptoms hit and then we treat the cause, amyloid plaques. We need to stop the amyloid plaques 10 to 20 years

before the person shows symptoms,” said Rudolph Tanzi, the Joseph P. and Rose F. Kennedy Professor of Neurology at Harvard University, and Vice-Chair of Neurology, Director of the Genetics and Aging Research Unit, and Co-Director of the Henry and Allison McCance Center for Brain Health at Massachusetts General Hospital. With Luma TC, an enormous void in this therapy area is safely addressed.

“One of the most important aspects of preventing the Alzheimer’s disease process and minimizing brain tissue loss is recognizing family history,” said Pratt, who coordinates INSPIRE HEALTH

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cover story

DNA testing for JayMac. “If you have a family history of cognitive impairment, memory loss, dementia, Alzheimer’s, Parkinson’s, Huntington’s or ALS diseases, and other genetic factors such as a positive test result for APOE4 or MTHFR polymorphisms, we recommend a genetic screening as you approach or begin your 40s.”

IN ADDITION TO FAMILY HISTORY, R ISK FACTORS FOR ALZHEIMER’S DISEASE INCLUDE: • Age 40 or above • Moderate to heavy alcohol or tobacco use • Lack of exercise • Mental state • Cardiovascular issues • Diabetes • Previous head trauma

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•G enetic factors APOE4 or MTHFR polymorphism • Toxic and chemical exposure •H omocysteine (an amino acid) levels over 11mm/L The use of Luma TC once per day as part of the breakthrough natural management plan may help in the preventing, arresting, managing and restoring brain function along with following a healthy diet, 8 hours sleep, exercise, stress reduction, staying engaged socially and learning new things. The scientific literature, experts and clinical data certainly suggest this and because of Luma TC’s all-natural ingredients, side effect potential is almost nonexistent.

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To learn more, to order LUMA TC, or a genetic testing kit, go to lumaforlife.com or call Direct Value Dispense at 985-629-5742.

Integrative medicine pioneer in the field of mental health and member of Tufts University School of Medicine Department of Psychiatry James M. Greenblatt, MD, is a proponent of the use of nutritional lithium. “Conventional medicine has failed to develop treatments for Alzheimer’s with no drug or proprietary treatment proving effective,” he said.

“Nutritional lithium, at a low-dose, has a long and well-documented history of restoring brain and nervous system function at the molecular level.”

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wellness dontist — an expert in treating periodontal disease.

Treatment will focus on controlling any infection and preserving the teeth and gums.

HERE ARE SOME HELPFUL TIPS TO WIN THE FIGHT AGAINST PERIODONTAL DISEASE:

Preventing

PERIODONTAL DISEASE WHAT YOU NEED TO KNOW

A

By Julie Maddock

SMILE IS A GIFT WE CAN GIVE TO SOMEONE EVERY DAY. AND WE FEEL MORE CONFIDENT IN READILY SMILING WHEN WE HAVE HEALTHY TEETH AND GUMS. PERIODONTAL DISEASE CAN POSE A THREAT NOT ONLY TO OUR SMILE, BUT OUR OVERALL HEALTH. What is periodontal disease and just how serious is it? According to the National Institute of Dental and Craniofacial Research, periodontal or gum disease is “the most common cause of tooth loss among adults.”

Symptoms often include swollen gums, consistent bad breath, painful chewing, sensitivity in the teeth and receding gums. If the condition is left untreated,

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the disease can progress to The dentist will exambleeding gums, intense pain ine the gums looking for and eventually tooth loss. any signs of inflammation.

CAUSES, DIAGNOSIS They will measure pockets AND TREATMENT around each tooth (the Blame it on nasty bacaverage depth of these teria! Our mouths are full pockets ranges from 1 to 3 of bacteria which forms a millimeters). An X-ray may sticky plaque on our teeth. be taken to show any bone If the plaque is not removed, loss. it hardens and forms tartar.

If necessary, you may Simple brushing and flossing be referred to a periocannot remove tartar. That’s why the dental hygienist Periodontal or gum works so diligently cleaning disease is “the most and scraping your teeth to remove tartar. common ca

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• Brush your teeth twice a day using a fluoride toothpaste.

• Do not skip flossing! This is the most effective way to remove plaque from between the teeth and along the gums.

• Visit the dentist every six months for a professional cleaning. Be sure to speak up about any changes you have noticed in your gums, including increased sensitivity or bleeding.

• Quit smoking. Among adults aged 20 to 64, there is a greater prevalence of periodontal disease among current smokers (14.75 percent) compared to those who have never smoked (5.94 percent).

• Snack on a healthy-gums diet rich in anti-inflammatory foods that contain vitamin C (fruit or a glass of orange juice to use of tooth start the day), omega-3 loss among adults.” fats (tuna and walnuts) and zinc (red meat, poultry and nuts).

• Add more fresh onions to your diet. They contain powerful compounds that fight harmful bacteria in your mouth that can cause gum disease.

recipe

Sizzling SUMMER ONION PEPPER AND BEEF KEBABS

By Julie Maddock

N

othing says summer quite like a backyard barbecue with family and friends! Your guests will love these delicious and easy teriyaki kebabs. Loaded with fresh onions, peppers, and lean meat (or whatever protein you choose, chicken, shrimp, or lamb), these won’t last long!

INGREDIENTS Teriyaki marinade ¬ ½ teaspoon minced garlic ¬ 1 teaspoon fresh minced ginger ¬ 1 tablespoon sugar ¬ 1/3 cup soy sauce 1 ½ pounds lean meat cut into 1-inch chunks 1 large red onion 1 large red pepper 1 large green pepper Lettuce garnish (if desired)

INSTRUCTIONS P repare marinade and add meat cubes. Let sit for 1 hour.  I f using wooden skewers, soak for 30 minutes before use. This will help to prevent the sticks from burning while grilling. C ut onions and peppers into 1-inch pieces. A lternate threading onions, peppers and meat onto skewers.  S et grill to high; kebabs will cook quickly and have a good sear. G rill for 8 minutes for medium rare or until desired degree of doneness.

Makes 4 servings.

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mighty kids Your children will be able to create their box, pers onalize it - glitter, sti ckers, you name it.

By Rebecca Gutknecht

THINK OUTSIDE

S

THE BOX

ummer is here, warm nights have settled in, wind chimes glitter in the air. Your first thought might be to jump to the beach or leave for a week-long vacation in the tropics, but with this pandemic still in motion, summer might be more of an indoor party this year.

The children are getting restless, ready for all of the typical outdoor excursions and you’re at your wit’s end trying to come up with the next entertaining

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game. Well, you’re in luck because we’re going arts & crafts crazy. It’s time to spice up your parenting with an art box.

What is an art box? It’s a simple container with all of the best artsy materials packed inside for a funfilled crafting day. The best thing is that each of your children will be able to create their box, personalize it - glitter, stickers, you name it. It’s something that can encourage summer crafts for days to come.

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1.

Choose the box.

Selecting the container is important as you need to pick something that will stand the test of time, dirty fingerprints and occasional dropping. Plastic bins, wooden crates, baskets and tins are potential options.

Let the children decide on their own.

2.

Get the supplies.

One of the best parts of the entire process is deciding what goes into the box! Get the typical supplies like colored pencils, a watercolor set, chalk, etc. After the essentials are finished, go a little wild.

Give your children a limit of five to 10 items for personal touch. If they need a little boost to get going, mention yarn, glitter, fake flowers and glow-in-the-dark stars. The kiddos will have bursting boxes by the time shopping is over.

3.

Decorate! Set up the kitchen table with a table cloth or protective covering and give the children free reign on their designer boxes. Have each child write their name on a flashcard to keep track of ownership. This way, they will feel responsible for their box and its contents.

4.

Set rules. As always, rules are essential to a productive (and fun) environment. Make a clear list of the guidelines for using the art box. Is there a time frame for art box usage? Can siblings or friends share their materials?

Wash hands first? Get all of those big and small issues out of the way before beginning the first art project together.

5.

If your summer does include a vacation, be sure to pack the craft box for those quiet evenings after dinner or rainy days.

Happy Summer!

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healthy destinations

Yoga

Retreats UNDER $1500

By Shirin Mehdi

“TO THE MIND THAT IS STILL, THE WHOLE UNIVERSE SURRENDERS.” – LAO TZU.

D

o you long for moments of peace and quiet where you can find yourself and be one with nature?

Set in nature, yoga retreats help strengthen your connection with yourself. They give you the opportunity to find your true purpose.

You find the space to heal and clear the clutter from your mind thereby finding a renewed sense of peace and calm. You bounce back feeling rejuvenated.

Convinced? Then take a look at these beautiful properties that offer some of the best yoga retreats.

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ROLLING MEADOWS YOGA, MEDITATION, & BREATH WORK RETREATS 100 acres of countryside landscape offer a complete spiritual renewal with yoga and meditation. There are gardens full of flowers and organic vegetables.

There are sheep grazing around the farmhouse-style accommodation.

You’ll have large living rooms, libraries, sunrooms, swimming ponds, walking paths and well-lit meditation rooms at your disposal. In the cold months, you can go skiing and bask in wood-fired saunas.

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This retreat provides vegetarian food and they cater to special diets.

The center conducts silent retreats that allow you to disconnect with the world so you can completely reconnect with yourself. Their retreats start at $725.

83 Sullivan Road, Brooks, Maine 04921, Phone: 888666-6412. www. rollingmeadowsretreat.com

WHITE LOTUS FOUNDATION MOUNTAIN RETREAT CENTER Set in Santa Barbara, California overlooking the spectacular Pacific Ocean, you can surrender to the wonders of nature in the sprawling 40 acres of the resort. You can choose from campsites in wilderness, yurts or indoor accommodations with state-ofthe-art amenities.

The White Lotus offers at least six different retreats around the year.

They mix it up with yoga, Thai massage, meditation and Pranayama (breathing). The property is a treat for the soul offering spring water, swimming holes and isolated spots where you can spend quality time with yourself.

There are also hiking trails, hot tub and saunas with incredible views around the area. The resort takes a holistic

approach. You get gourmet meals (all vegetarian) as a part of the package.

Their exclusive spiritual retreats are sure to entice your inner being.

Weekend retreats start at $700.

2500 San Marcos Pass, Santa Barbara, California 93105, Phone: 805-964-1944. www.whitelotus.org KRIPALU CENTER FOR YOGA & HEALTH Kripalu offers a wide range of yoga retreats for both individuals as well as groups. Here, you can widen your awareness and learn more about yoga and holistic living. Their large campus rambling across 150 acres has a pletho-

ra of different landscapes, ranging from lake fronts to hilltops.

You can choose from different programs that include yoga, integrative weight loss, mindful eating, detox for health and healing, creation of a resilient life and more. Pick a level that suits you best - ranging from beginner to advanced. Kripalu also offers restorative courses for those suffering from diseases like Parkinson’s and cancer.

With a variety of different activities available at their campus, their basic weekend stay starts at $95 per night.

57 Interlaken Road, Stockbridge, Massachusetts 01262, Phone: 866-200-5203. www.kripalu.org

Yurt at White Lotus Foundation Mountain Retreat Center, Photo By: Paul Ober /Taschen

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recipe

Crispy Waffles & Fresh Berries

By Julie Maddock Think waffles are just for breakfast? Think again; these healthy and crispy treats can be made ahead in batches and will be ready to serve with fresh berries for a dessert you can whip up in minutes. For added yumminess, drizzle with a little melted dark chocolate and pair with a glass of Pinot Grigio.

Makes 12 waffles. Waffles can be frozen in an airtight container for up to 4 months. Reheat in a toaster.

INGREDIENTS Waffles • 2 large eggs • 1 ½ cups milk (or unsweetened almond milk) • 2 tablespoons honey • 3 tablespoons avocado oil or extra-virgin olive oil • 1 teaspoon vanilla • ½ teaspoon baking powder • ¼ teaspoon salt • 2 cups whole wheat flour (or white flour) 2 cups fresh blueberries 2 cups fresh raspberries 2 dark chocolate squares, melted to drizzle over waffles, if desired Mint for garnish

DIRECTIONS  I n a large mixing bowl, add eggs and lightly beat.  Add milk, oil, vanilla, baking powder and salt. Combine all ingredients with a whisk.  Add flour and mix well. P reheat nonstick waffle maker or lightly spray if needed. Use 1/3 cup of batter to make small, thin waffles with a good crisp on the outside.  Layer

waffles with berries. Garnish with mint. Drizzle with melted chocolate if desired.

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31

healthy mind

WHAT IS FOLATE AND HOW DOES IT HELP THE

Aging Brain?

By Kristy Podruchny

THINK OF THE WORD FOLIAGE. DID YOU PICTURE A BEAUTIFUL BUNCH OF LEAFY GREENS? ONE OF THE BEST WAYS TO GET THE NUTRIENT FOLATE IS

BY EATING YOUR FOLIAGE!

F

olate, also known as vitamin B9, helps us make healthy cells and DNA. It’s particularly important for brain health and has been getting some attention after genetic testing for the MTHFR variant became available through in-home testing. Everyone needs folate for efficient and happy brain cells and ultimately for healthy aging.

Getting your folate from quality foods and supplements is key!

This B vitamin plays a vital role maintaining a healthy brain. One of its jobs is to break down an amino acid called homocysteine. Elevated levels of homocysteine can inhibit brain function and has been linked to dementia, Alzheimer’s and depression.

A review published in the “British Medical Journal” discussed findings that link folate deficiencies to these

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conditions and linked proper folate supplementation to effective treatment. Other studies in this review suggested that age-related changes in the brain can be reversed using folate supplementation.

Methylfolate, a readily-absorbable type of folate found in high-quality supplements, was even found to be comparable to an antidepressant medication. This easily-overlooked deficiency can make a huge difference now and as we age.

Folic acid, folate’s synthetic form, is used to fortify cereals and other processed foods. For people with an MTHFR genetic variant, folic acid isn’t metabolized well in the body and can lead to a deficiency. This genetic variant can affect the way our body processes folate as well, regardless of how many leafy greens you eat—taking special supplements might be

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necessary. Other risk factors for a folate deficiency include smoking, excessive consumption of alcohol and diet. As always, a healthy lifestyle is crucial for your health!

If you don’t have a problem absorbing folate, getting enough of it in your day is as easy as making a trip to your local farmer’s market or grocery store. Keep your

One of the jo folate does bs f us is to bre or down an a ak min acid called o homocyste ine.

eye out for folate-rich foods like spinach, black-eyed peas, asparagus and Brussels sprouts.

Leafy greens and legumes do more than serve a hearty serving of folate, they offer other vitamins, minerals and fiber that help build and maintain health and keep illness at bay. Think of foods rich in folate or supplements as natural medicine that keeps your cells, brain and DNA in good shape.

For more information on the MTHFR Genetic Variant, go to www.

ENLnow.com and a folate specialist will help you.

Whiten

YOUR SMILE

By Juliane Morris

HEALTHY, HAPPY SMILES COME IN ALL SHADES BUT THE FOOD AND DRINK WE PUT IN OUR MOUTHS, ALONG WITH AGING, CAUSES OUR TEETH TO TAKE ON A YELLOW TINT. TO BRIGHTEN YOUR PEARLY-WHITES, CONSIDER THESE NATURAL REMEDIES WHILE AVOIDING SOME OF THE WORST TEETHSTAINING DRINKS AND FOODS. READ ON TO LEARN WHICH STAIN-FIGHTING FOODS YOU CAN EVEN INCORPORATE TO HELP AVOID DISCOLORATION. Watch out for these!

Acidic staples like lemons, oranges and apple cider vinegar, and foods that contain high digestive enzymes like pineapple, papaya and mango, can wear away tooth enamel,

revealing more of the yellowish and softer tissue of the underlying dentin.

Tomato-based foods have high acid and tend to cling to teeth, sometimes penetrating enamel and leaving stains. Curry-based spices are highly pigmented and stain teeth. Eat dark greens like spinach or broccoli, or apples, pears, carrots, celery, cauliflower and cucumbers before consuming tomato and curry-based foods to help create a barrier over your tooth enamel. Also, rinsing out your mouth with water and having some milk can help neutralize acids.

Since coffee, tea, wine, soda and sports drinks contain acidity and pigments (chromogens) that stain teeth and corrode enamel, consider using a reusable straw to limit contact with the surface of your teeth.

g whitenin Natural insing, after oil r remedy is and floss, swish h you brus ount of coconut m a ll spit a sma outh and . m r u o y ute oil in er a min it out aft

natural beauty Keep your teeth with these foods.

Celery, carrots and apples are natural stain removers because their crunch helps to scrub teeth and increase self-cleaning saliva production.

Cheese, yogurt and milks contain lactic acid which has been shown to protect teeth from decay.

Dairy proteins bind to teeth, reinforcing them against harmful acids. Hard cheeses like Parmesan help whiten because the chewing helps remove food on teeth.

Brush your teeth for two minutes in gentle circular motions with a soft-bristled brush at morning and night.

Waiting 30 minutes after you eat and drink before brushing helps reduce the

risk of enamel damage if you’ve consumed acids or digestive enzymes. You can use baking soda (and can add a splash of hydrogen peroxide once per week if you’d like) with your toothpaste to gently polish stains away.

Another natural whitening remedy is oil rinsing (pulling). To try this, after you brush and floss, swish a small amount of coconut oil in your mouth and spit it out after a minute.

Retaining a white smile isn’t easy but you can take measures to avoid staincausing foods and drinks while consuming foods that help strengthen and whiten your smile. Think prevention AND care.

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33

fashion

S H OES?

HOW TO PICK THE RIGHT ATHLETIC

By Shirin Mehdi

ATHLETIC SHOES ARE A MUST-HAVE IN EVERYBODY’S WARDROBE. CHOOSING THE RIGHT PAIR IS JUST AS IMPORTANT AS WORKING OUT. WEARING THE WRONG SHOES CAN CAUSE SERIOUS INJURY.

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FIRST, LET’S LOOK AT SOME BASICS:

1.

Wear the same socks to try on shoes as you would while working out.

2.

Shop for shoes in the latter part of the day when your feet are the largest (they swell up in the evening).

3.

Have someone at the store help measure your feet so you can pick the right size. Your feet grow longer and wider as you age. Also, one foot is always smaller than the other.

4.

Shoes must feel comfortable as soon as you wear them, you cannot “break into” athletic shoes.

Make sure you run or walk a short distance to get a sense of how comfortable they feel. If there is pressure on a certain part or they pinch and squeeze, let them go.

5.

You must have enough space to wriggle all your toes leaving enough space for your feet to move as you walk or run.

6.

Pick shoes that have a good grip on your heel so they don’t slip as you walk, run or jump.

7.

Examine every part of the shoe to ensure there are no seams or tags that irritate your feet.

8.

Check the grip of the soles on different surfaces. Your shoes must be sturdy

NOW THAT WE HAVE OUR BASICS IN PLACE LET’S LOOK AT HOW SHOES DIFFER FOR DIFFERENT ACTIVITIES:

1.

WALKING: Walking is the most basic low-impact workout.

Choose Basic shoes with low cushioning. If you walk outdoors, look for shoes with medium tread, for indoor walks, a flat sole is more than enough.

Walking shoes work well for indoor workouts too.

2.

RUNNING: If you run, pick shoes with adequate cushion.

Also, wriggle your toes making sure there is at least one finger space on both sides because your feet swell up when you run. Running shoes need to have a heel raise (the heel must be higher than the toes to enable motion). If you’re serious, visit a shoe store who measures pronation and gait.

Companies create shoes that cater to your specific stride.

3.

HIKING: The right pair of shoes must have a thick sole and good tread. A bigger tread creates

more stability on different terrains.

Hiking shoes should also reach to your ankles to protect your feet from rocks and debris.

4.

OUTDOOR CIRCUIT TRAINING: If your exercise routine includes swift changes in direction, you will need a pair of shoes that provides lateral support. Look for medium tread, flat soles that reach your ankle bone.

For flat feet, heel pain, arthritis of the lower limbs and pronation issues, look for sneakers with motion control.

These shoes have an elevation in the middle that separates the heel from the forefoot.

For the perfect fit, visit a foot doctor or a shoe store who can measure things like gait, pronation, stride and arch. Based on the results, they’ll provide a list of shoes to fit your feet perfectly!

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Pet pet

ALLERGIES

By Kristy Podruchny

Itchy, inflamed in and and odoriferous sk are all ns chronic ear infectio s. ie rg le signs of al

ALLERGIES LOOK DIFFERENT IN OUR PETS. INSTEAD OF COUGHING OR SNEEZING, THEY’LL GET ITCHY SKIN. OUR FURRY FAMILY MEMBERS CAN HAVE FOOD, ENVIRONMENTAL AND CONTACT ALLERGIES— OR ALL THREE! ITCHY, INFLAMED AND ODORIFEROUS SKIN AND CHRONIC EAR INFECTIONS ARE ALL SIGNS OF ALLERGIES. ANY SMELL OR OILY SKIN COMES FROM YEAST, BACTERIA OR BOTH. THE CHRONIC SCRATCHING IS UNCOMFORTABLE AND CAN BECOME PAINFUL QUICKLY. THE GOOD NEWS IS THAT YOUR PET’S ALLERGIES CAN BE IDENTIFIED AND TREATED BY THEIR VETERINARIAN.

I

f your pet has food allergies, it will react to the protein in the food. The most accurate way to diagnose food allergies is by doing a food trial. Your pet can only eat one type of food and not a lick of anything else for 8-12 weeks. A hydrolyzed diet (broken down proteins) or a novel protein diet (like kangaroo, ostrich or alligator) will be on the menu during this trial. A food challenge will help determine what proteins they’re reacting to. You slowly introduce one protein, like beef, into their diet and see if they react. This process is best done with a vet. After you find a protein that your pet doesn’t react to,

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you can plan on a diet with that protein and keeping them on it. While you might choose a grain-free diet for your pet for other reasons, it will likely have no impact on your pet’s allergies.

Think protein!

Our pets can be allergic to some of the same things we’re allergic to: various plant pollens, environmental pollutants, mold and even cockroaches or fleas! This is tested with intradermal skin testing. A veterinary dermatologist will inject tiny amounts of the most common allergens under your pet’s skin while they’re under anesthesia. After they discover what your pet’s environmental allergies are,

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they’ll formulate allergy injections and teach you how to administer them.

Contact allergies are rare, but it’s worth mentioning them because your pet could potentially have an allergy to synthetic chemicals in bedding, carpet and pesticides in lawns.

Antimicrobial baths with medicated shampoo can help ease the discomfort and itching. Shampoos with oatmeal are also calming. If your pet has contact allergies to the pesticides in lawns, be sure to wash their feet and legs after a walk. Applying fresh aloe vera or coconut oil to inflamed areas can help your pet find temporary relief.

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The Only Time You Should Ever Look Back is to See How Far You've Come

Fitness model: Chrisie Allemand

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Community

RESOURCE DIRECTORY

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