Inspire Health Issue 54 No Ads

INSPIRE

Empowering Natural Living

Six Foods to Keep You Looking Youthful HOME SCHOOLING: THE GOOD, THE BAD, AND THE INDIFFERENT!

tumAing CosON BUDGET

FINDING

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contents Issue 55

t s a e r B yst C

THE COMMON LUMP

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5 SUPER FOOD

Pomegranates Have Joined the Fight Against Breast Cancer

6 NATURAL BEAUTY Six Foods to Keep You Looking Youthful

7 RECIPE

Mummy Jalapeno Poppers

8 EXERCISE

Exercises That Are Easier on Your Joints

10 HEALTHY BODY

16 FINDING

Strength

IN STRIDE

13 RECIPE

Sugar Free Carrot Cake Cupcakes

19 DISCOVER

Breast Cancer Prevention

20 PETS

Coping With the Death of a Pet

21 RECIPE

Instant Pot Chicken Tikka Masala

22 MIGHTY KIDS

Home Schooling: the Good, the Bad, and the Indifferent!

Flavored Water Recipes for Weight Loss

23 HEALTHY MIND

11 RECIPE

24 HEALTHY DESTINATIONS

Autumn Sangria With Apples Pomegranates & Figs

12 WELLNESS Osteoarthritis

Why Girls Trips Are Necessary Apple Picking in the Big Apple

26 FASHION

Costuming on a Budget

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t s a e Bryst C THE COMMON LUMP

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s women, we are in a constant state of self-care. We take our skin routines and upkeep in order, but what about cancer prevention? Lumps and bumps can make their appearance in a common cancerous area, our breast. So how do we know what to look for, and when is it time to worry? These are common questions many women search the internet to find the answers to.

Breast cysts are fluid-filled sacs that appear on the inside of the breast. These types of lumps are usually benign or noncancerous.

Breast cysts are found in women under age 50. These bumps are movable, smooth and can vary in size. You might experience discharge and your breast may even feel tender. They often change size either before or after your menstrual cycle.

feature

By Amber Arevalos

The Mayo Clinic states that treatment for these cysts need minimal intervention. If you choose to visit your physician you can expect to take a thorough history and physical exam that may include imaging testing. It may be a mammogram or breast ultrasound that they prescribe. These imaging tests are designed to view the inside of the breast. Physicians are unable to diagnose without these images. Most breast cysts will disappear on their own, and if they are bothersome, seek medical attention to find relief.

The most common procedures are aspirations to drain the fluid-filled sack. In some rare cases, a doctor may recommend surgical intervention. Surgery is recommended only when the cyst is a frequent re-occurrence.

These lumps are usually noncancerous and do not increase

If you experience a lump that does not feel like a cyst, it is time to contact your physician.

your risk of breast cancer. If the cysts form excessively, it may be difficult to detect if any bumps may feel or look different. If you experience a lump that does not feel like a cyst, it is time to contact your physician. Lumps to worry about are those growing in size, that never shrink or dissipate and may be painful.

Feeling a lump anywhere on your body can be scary, especially as a woman and not knowing what it is. Take the time to learn how to give a self-test and be aware of the options you have. Your physician can educate you and provide information on how to prevent and relieve these breast cysts. Not all lumps and bumps are created equal.

Learn what to feel for to know how to make the right treatment decisions.

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editor’s letter M A G A Z I N E The Autumn issue of Inspire Health is my favorite! We get to think about the string of holidays right around the corner: firepit nights drinking pomegranate Sangria and enjoying the cooler weather and crisp nights. Autumn makes you want to get moving and get out. That’s the perfect medicine for whatever ails you.

No matter what you are faced with, whether you are recovering from an illness or injury, or you just have the blues, autumn air is the cure.

Remember to get your mammogram once a year and read our article on self examination and cancer prevention. Together, we can reduce the number of women who become the latest breast cancer statistic. Together, we can help and encourage breast cancer survivors to stay healthy through diet and exercise. Together, we can support families who are suffering through domestic violence.

Together we can Inspire Health, Peace, Love and Carrots, Suzanne Fox

executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Amber Marie Arevalos Katherine Coggeshall Christian Dischler Dr. Aaron Dutruch D. C. Rebecca Gutrecht Hans Josef Julie Maddock Donna Mavis Juliane Morris Nellie Palmer Mary Ann Podwall

design

Suzanne Polk Fox Claire Thomas

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.

© 2021 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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super food

P

s e t a n a r g e m o

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ith a flavor as delicious and it is elusive, the pomegranate has danced across the human palette for centuries. Originally from Northern India, these unassuming fruits are packed with nutrients beneficial to our health. Each pomegranate seed (called arils) contains high levels of antioxidants and phytochemicals.

These nutrients provide an astronomical number of benefits. Ranging from anti-inflammatory properties, strengthening our blood cell counts, reducing protein buildup and calcification, dissolving gallstones or kidney stones, and restoring glucose levels to our liver.

This tiny super food truly does it all.

According to an aggregate study published in the National Library of Medicine (NLM), “in Ayurvedic medicine, the pomegranate was considered to be a whole pharmacy unto itself.”

Its ability to help prevent breast cancer is more important than ever. In a year where 1 in 8 women will be diagnosed

with breast cancer, it’s important to be aware of how to prevent the disease before it’s too late.

Pomegranates contain polyphenols, antioxidants and specifically phytochemicals called ellagitannins—which are recognized medically for their ability to downregulate estrogen responsive genes. This is important in the prevention of breast cancer, because “steroid hormones, particularly estrogens, are believed to play a central role in development of breast cancer.” By reducing this influx of harmful hormones, we reduce our risk of developing breast cancer.

The ellagitannins contained in pomegranates actively regulate how these toxic hormones interact with our bodies, and help us manage their damage. Direct links have been drawn by medical studies, with the NLM stating that “several studies investigating the chemo preventative potential of pomegranate against breast cancer have highlighted the importance of

HAVE JOINED THE FIGHT AGAINST BREAST CANCER

By Christian Dischler

antioxidant properties manifested in its components.” Furthermore, going on to recognize outright the “data suggest that intake of pomegranate may be a beneficial strategy for breast cancer chemoprevention.” In short, pomegranates flush out the bad hormones and promote the good.

Whether it’s the anti-estrogenic functionality of the pomegranate, or the antioxidant activity—there’s no reason to keep this super fruit out of your diet. Use it as a garnish on savory dishes like guacamole, or pick up a bottle of pomegranate juice to give yourself a boost midday. It will replenish your glucose levels and ensure your liver won’t need to pump cortisol into your blood to keep you going. However you choose to enjoy this remarkable fruit, your body will thank you for its restorative benefits and total wellness contributions to a cancer-free life.

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natural beauty

SIX FOODS TO KEEP YOU LOOKING

Youthful

By Donna Mavis

MANY INGREDIENTS IN MEDICINES AND BEAUTY PRODUCTS ARE SOURCED FROM PLANTS OR ANIMALS. FROM ANTI-AGING SERUMS TO SKIN-LIGHTENING LOTIONS, YOU MAY BE SURPRISED TO KNOW THAT SOME ANTIOXIDANTS AND COMPOUNDS IN YOUR FAVORITE MOISTURIZER ARE RIGHT THERE IN YOUR KITCHEN.  ALPHA HYDROXY ACID Alpha hydroxy acid is a common ingredient in chemical peels. Capable of cleansing, hydrating and firming the skin, it uses a combination of acids founds in foods to achieve these benefits.

Foods that contain alpha hydroxy acid include citrus fruits, tomato juice, milk, yogurt, apples, pineapples, papaya and almonds.  RETINOL Retinol is a widely used substance in anti-aging products. It boosts collagen, which in turn helps reduce wrinkles, fine lines, acne, discoloration and dryness. As a derivative of vitamin A, it can be found in mackerel, salmon, and tuna as well as beef and lamb liver.

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 GREEN TEA EXTRACT Green tea and its extract are filled with antioxidants that stimulate circulation and reduce inflammation. The most known benefit is the extract's ability to protect the skin against free radicals that can cause damage and accelerate aging.  VITAMIN C Vitamin C and collagen are two peas in a pod, with vitamin A encouraging the production of collagen.

Green vegetables like broccoli, spinach and cabbage are high in vitamin C and easily incorporated into your diet.  COLLAGEN Collagen, as a skincare product, improves the elasticity and resilience of skin. Bone broth, animal meats, fish, dairy and eggs all help with collagen production.

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 VITAMIN E Vitamin E is incredibly beneficial for both skin and hair. A moisturizing agent, this antioxidant can soften the skin and reduce the appearance of acne scars. Foods that are rich in vitamin E include seeds, nuts, green leafy veggies and vegetable oils.

You will be amazed at how many ingredients in the products on cosmetic shelves are present in everyday foods. In addition to using commercial solutions, enrich your diet with nutrient-dense items and ask your doctor to recommend oral supplements.

recipe

Mummy JALAPENO POPPERS

By Nellie Palmer

EVERYONE LOVES JALAPENO POPPERS! DON’T LET YOUR HALLOWEEN CELEBRATION GO WITHOUT THESE MUMMIES! SIMPLE AND QUICK, BUT THEY WILL BE A HUGE HIT! INGREDIENTS • 12 Jalapeno peppers, halved and seeded • 1 package Philadelphia cream cheese • 1 bag, 16 oz, Mexican shredded cheese • 1 jar Tabasco jalapeno pepper jelly • 1 Pillsbury pie crust • 48 decorative edible eyes DIRECTIONS  Place jalapeno halves on a cookie sheet lined with parchment paper. Make sure all seeds have been removed. Leave the stem in tact.  Put a tablespoon of shredded cheese in each pepper half.

 Put a teaspoon of pepper jelly in each pepper half.  Top each pepper half with two teaspoons of cream cheese.  Place the pie crust on a bread mat or a piece of parchment paper. Using a pizza cutter or pastry cutter, slice pie crust into thin strips. Cut the strips into smaller four inch strips. Wrap the pie crust strips around the peppers in a mummy fashion, tucking the loose ends under the pepper.  Bake at 350° until pie crust strips are golden and cream cheese is bubbly.

Makes 24 Poppers

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exercise

s t n i o J

EXERCISES THAT ARE EASIER ON YOUR When osteoarthritis jeopardizes your mobility, exercise can keep you moving.

By Juliane Morris

Ensuring that muscles and surrounding tissues are strong is essential to provide support for osteoarthritis. Without proper exercise, supporting muscles are weakened, creating more stress on joints.

For people with arthritis and related joint pain and stiffness, gentle exercise improves strength and flexibility of the muscles around joints. Gentle exercise also helps with bone strength, improves balance, weight control, and can diminish joint pain and fatigue.

These three exercises help with range of motion, strength, balance and a touch of aerobic benefit. Move gently with low impact, breathing slowly and deeply.

1.

THE SEATED SIDE STRETCH Sit tall and comfortably positioned with your legs crossed.

Tighten your core, checking that you are seated straight upright.

Relax your face, jaw and shoulders. Raise one arm overhead and

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lean to the opposite side for a side body stretch and core muscle engagement practice. Hold for a count of six seconds, breathing in and out with each two second mark. Return to center and lower arm. Repeat on other side. Repeat the sequence twice.

2.

THE UPRIGHT & OPEN Stand upright with your legs as far apart as comfortable, about one and a half wider than hip distance. Tighten your core. Raise your arms up, equally wide as your legs. Open the palms of your hands upward to the sky, turning your face slightly upward. Breath in and out slowly for a count of twelve seconds. Bring your hands together to your chest and legs together, recentering tall and upright. Repeat the sequence twice.

3.

THE TALL TREE Standing tall and with your feet planted hip width apart, tighten your core and lift one foot, placing the bottom of it onto the inner calf area of the other leg, pressing against the tall and straight leg for stability. Then raise your arms above your head, joining your fingers while still tightening your core for balance exercise and muscle engagement. Hold for a count of four seconds. Repeat on the other side. Repeat the sequence twice.

ise also Gentle exerc one helps with b ves pro strength, im control, ight balance, we inish joint and can dim atigue. pain and f

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healthy body

FLAVORED WATER RECIPES FOR

s s o L t h g i e W

By Katharine Coggeshall

D

rinking more water is a great way to boost metabolism and facilitate weight loss. However, many people find it difficult to consume enough water throughout the day.

One of the easiest ways to increase water consumption is by making it more flavorful without adding sugar or calories.

Healthy flavored water recipes start with clean, filtered water.

Filtration helps remove heavy metals and chemicals that may have snuck into your tap water and can interfere with your body's weight loss functions. With your clean water, you can add a variety of healthy flavors from herbs, spices, edible flowers, fruits and vegetables.

Organic flavoring agents are best, as this will help you avoid pesticides and other harmful chemicals, but are not necessary. To give you some ideas from which to start, here are 15 flavored water recipes for weight loss.

Combine your chosen flavor ingredients with your filtered water and leave for 8-24 hours before drinking.

This gives the flavors time to meld together and infuse into the water.

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You can make large batches in the evening and leave overnight to enjoy the next day. To get the best metabolism boosting benefits, and therefore weight loss benefits, start your day with a glass of water each morning.

This should be consumed before breakfast, right after you wake up. This wakes up your metabolism and helps you feel fuller before eating. In fact, consuming water consistently before meals throughout the day will help you eat less overall.

It is best to make water drinking a habit rather than waiting until you actually feel thirsty. This is because the body doesn't alert you to thirst until you have lost about 5% of your total body water. That means by waiting until you are thirsty to start drinking, you have already put your metabolism at a disadvantage. A better idea is to consistently drink water from the moment you wake up until the moment you finish your last meal. Avoiding water right before bed is very reasonable, as too much water late at night can keep you up.

Drinking flavored water is a simple way to boost your metabolism daily and bolster your weight loss goals.

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CITRUS: lemon slices, orange slices and fresh basil leaves.

FALL SPICE: apple slices, a whole cinnamon stick, and a dash of nutmeg.

SPRING FLING: a few springs of fresh lavender with fresh chamomile flowers.

WARM AND COZY: a vanilla bean pod with a cardamom pod.

BERRY: frozen blueberries and strawberries.

SUMMER MIX: fresh cherries, pear slices, and cucumber.

LIKE A MOJITO: fresh basil and lime slices.

SPA WATER: fresh sage with cucumber slices.

GARDEN: fresh rose petals with a vanilla bean pod.

SPICE: a fresh fennel bulb with a few fresh cloves.

ISLAND: pineapple with orange slices.

CLASSIC: kiwi slices with strawberries.

COOL: watermelon with cucumber slices.

VEGGIE: fresh carrot with celery and ginger.

HERB: fresh sage, rosemary, basil, and thyme.

recipe

AUTUMN SANGRIA

WITH APPLES, POMEGRANATES & FIGS

By Nellie Palmer

WHETHER YOU SERVE UP BIG GLASSES FOR YOURSELF AND YOUR FRIENDS ON HALLOWEEN, OR TUCK AWAY THE RECIPE FOR THANKSGIVING (OR EVEN JUST A FUN NIGHT WITH FRIENDS) THIS SANGRIA IS PERFECT FOR THE SEASON!  Ingredients

• 1 cup pomegranate seeds • 1 large apple, cut into thin wedges • 5 figs, cut into quarters • 1 bottle chilled prosecco • 1 cup brandy • 2 cups pomegranate juice • ice  Directions

In a large pitcher filled half way with ice, add the fruit and then top with the juice, brandy and the chilled prosecco. Serve cold.

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wellness

Osteoarthritis

By Dr. Aaron Dutruch D.C.

TO UNDERSTAND OSTEOARTHRITIS, IT’S IMPORTANT TO HAVE A BASIC UNDERSTANDING OF THE STRUCTURES THAT IT AFFECTS, OUR JOINTS. JOINTS ARE A CLOSED SYSTEM MADE UP OF TWO BONES COMING TOGETHER WITH CARTILAGE BETWEEN THEM. THOSE BONES ARE SURROUNDED BY A FIBROUS MATERIAL KNOWN AS THE JOINT CAPSULE, THAT IS FILLED WITH A LIQUID CALLED SYNOVIAL FLUID, WHICH ACTS AS A LUBRICANT FOR THE JOINT.

Osteoarthritis is commonly described as “age related arthritis” but this is partly inaccurate. Although osteoarthritis is the most common type of arthritis seen in older patients, it could be better described as “wear and tear arthritis”, as it is the break down of the joints over time from over or improper use. It usually affects the weight bearing joints in the lower extremities, such as our lower back, hips, knees and ankles.

What to look for: The symptoms of osteoarthritis range from minor to severe depending on how long the process is going on. In the beginning stage there is little to no pain and it’s hard to detect, but with imaging you can see the beginning of bone spurs around the joints. When most patients realize something is going on they are in the second stage of the condition, noting joint stiffness or pain after longer periods of rest, and noticing it gets better when they start to move around. During the third stage, there is a breakdown of the cartilage, and this causes more joint discomfort or pain, especially with activity (walking,

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running, kneeling, etc.). In the fourth stage of osteoarthritis, the joint space is notably reduced, which causes an increase in the damage of the cartilage and even more severe pain with motion of the joints.

What can help: The first stage of osteoarthritis begins without pain or much discomfort, but you can help to slow the breakdown of the joints by making sure you are engaging in proper biomechanics and safety. If you have a job or hobby that requires a lot of lifting, bending, kneeling or similar activity, be mindful of your posture and make sure you are wearing the proper equipment. For example, good shoes if you do a lot of walking and knee pads if you do a lot kneeling. These can absorb some of the impact of these activities.

Stretching and exercise is also particularly important. If the muscles are tight or weak around the joints, they may not allow the joints to move the way they should and can increase pressures on the them.Yoga and Pilates are excellent ways to both stretch and strengthen the joints and their supporting structures.

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Nutrition is also important regarding arthritis. The “itis” portion of “arthritis” means there is inflammation.

Starting an anti-inflammatory diet such as the Mediterranean diet can be incredibly helpful in controlling the symptoms of inflammation, regardless of the stage of the condition. Some studies also show the use of ginger, garlic, turmeric and other natural supplements can help with overall inflammation and reduce joint pain.

The takeaway is that although osteoarthritis is mostly seen in older adults, it really starts when we are younger.You can minimize the effects by being aware of your diet, exercising often, and generally taking care of the body you have. It’s never to late to start. Ask your primary care, chiropractor or physical therapist if you aren’t sure where to begin. We would love to help get you moving better.

Dr. Aaron Dutruch D. C. received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He is proficient in Upper Cervical chiropractic care and is a certified FAKTR provider.

recipe

SUGAR FREE CARROT CAKE CUPCAKES

By Nellie Palmer

INGREDIENTS • 4 tbsp softened butter • 1/3 cup Truvia • 1 tbsp maple extract • 1/2 tsp Madagascar vanilla • 1/3 cup almond flour • 1/3 cup coconut flour • 1/4 cup shredded coconut • 2 tbsp whey protein powder • 1 tsp baking powder • 1 tsp cinnamon • 1/4 tsp ground ginger • 1/4 tsp salt • 3 large eggs • 2 tbsp heavy cream • 2 ounces finely grated carrot (about 1 medium) CREAM CHEESE FROSTING • 4 ounces butter softened • 4 ounces cream cheese, softened • 1/2 cup heavy cream, whipped to stiff peaks • 1/3 cup Swerve confectioners sugar • 1 tsp Madagascar vanilla INSTRUCTIONS  Preheat oven to 350 degrees and place the rack to the lower third of the oven. Line 9 cupcake pan with liners. Measure dry ingredients into a small bowl and whisk to break up any lumps. Finely grate the carrot.

A healthier low carb sugar free carrot cake cupcake recipe with fluffy cream cheese frosting.  Method: In a stand mixer, blend softened butter, Truvia, maple and vanilla until light and fluffy. Add 1 egg and beat again until the mixture is thick, light and fluffy.  In a separate bowl, combine dry ingredients and add 1/3 to mixer and blend until well incorporated.

Add another egg and mix until the batter is light and fluffy. Continue alternating the dry and wet ingredients, scraping the bowl after the dry additions and keeping the texture nice and light. Add the carrot and heavy cream at the very end.

Mix well (The batter should be thick but easy to work with. If it's not, add 1-2 more tbsps of heavy cream, but work quickly.)  Immediately spoon the batter into the cupcake liners before it thickens up. Place into the oven and turn the oven to 400ºF and bake for 5 minutes to get the batter rising. Turn the oven back to 350 and bake for 20 minutes or until the tops are firm when lightly pressed with a finger, but still moist.

Remove and let cool completely before frosting.  Cream Cheese Frosting: Whip the butter and cream cheese together with the vanilla and sweetener until it is very stiff. Fold the whipped cream into the cream cheese mixture 1/3 at a time. Frost the cupcakes and refrigerate or serve.

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eat fresh

CARROTS

By Christian Dischler

Carrots can be inserted into almost any recipe that allows room for interpretation. It's the main component in soups, stir-fry, cake, gravy, salads, you name it!

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K

nown for their versatility as a healthy snack or an ingredient in a robust soup, carrots carry an abundance of health benefits parallel to their flavor profile. One of nature’s less polarizing vegetables, they are welcome additions to dinner plates and snack boxes worldwide. What makes this sweet veggie such a crucial part to a balanced diet? Simply put, carotenoids—phytonutrients first discovered in carrots and aptly named after them.

Carotenoids can be found in a multitude of fruits and vegetables.

They’re best categorized as the antioxidant rich phytonutrients that give certain plants their colors, and can be determined by which color they provide. In the case of carrots, beta-carotene gives them their vibrant orange color (and sometimes a rainbow of color). But aside from providing this world with a splash of vibrancy, carotenoids assist the human body with many functions and provide necessary health benefits.

You’re likely familiar with carrots being responsible for helping with eyesight. Well, it’s not simply a rumor—there’s scientific validity to that statement. B-carotene helps counteract certain age-related eye diseases such as macular degeneration. Moreover, b-carotene is classified as a provitamin A carotenoid.

Meaning our bodies convert some of it to valuable vitamin A, which is also responsible for aiding eyesight and boosting the immune system.

Even more impressive, carotenoid’s antioxidant properties are recognized for their cancer fighting abilities. B-carotene actively fight against harmful free radicals and are particularly strong in the prevention of breast cancer. Additionally, carotene gives our heart support by increasing our defenses against cardiovascular disease. Carrots also carry lutein, biotin, retinol and lycopene—making them resourceful in giving us healthier skin.

All of this without even mentioning how the fiber content of a carrot comprises 10 percent of our daily intake, and works overtime to balance gut bacteria. It’s clear why this bright veggie is important to incorporate in your diet. And it’s easy! Carrots can be inserted into almost any recipe that allows room for interpretation. It’s the main component in soups, stir-fry, cake, gravy, salads, you name it. But remember that a lot of these health benefits require the help of a fat, in order to ensure total absorption and maximize potential. So splash a little olive oil in the pan, toss an avocado in the salad, or get crazy with a dollop of butter and a drizzle of cane syrup on your steamed carrots.

cover story

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By Christian Dischler

E

ach time her foot struck the pavement, Vanessa Reiser drew one step closer to the finish line. But unlike the traditional marathons and ultramarathons she’s run her whole life, this one was different. This time the finish line was more significant, and couldn’t be quantified by distance alone.

Her dedication carried her across nine New York counties spanning 12 days of running. 285 miles in total.

Through green fields dotted with baby goats and bustling city streets, she persevered. Her modified wedding dress flowing behind her as a symbolic testament, she ran over 20 miles each day. There was determination in her stride and with each calculated breath, her resolve strengthened.

As for the wedding? She dodged that bullet over a year ago.

Reiser, a 47-year-old clinical therapist and proud mother, is a narcissistic domestic abuse (NDA) survivor.

Her story is a familiar tale for victims and those who may be struggling to find defining words for their difficult situation. The decision to run in her wedding dress represented solidarity with other survivors by calling out the manipulative behavior of narcissistic abusers.

“The dress represents something that the narcissist exploits. They recognize this as a vulnerability or as something in our society that is coveted. They tend to dangle these carrots—whether its finances, having a baby, or a wedding. Things of this nature. So, I felt it was symbolic that I run in the dress.”

After ending her engagement with her abuser, she underwent a tumultuous experience including “love-bomb” withdrawals, confusion, eliminating toxic friends and ultimately rebirth.

For Reiser, the run signified more than simply mileage. It represented a resurrection and a return to her strength.

“I thought what better way to practice my own healing and inspire others to get empowered than to start this journey, which was transformative,” the New York native said.

“The most empowering thing for me during the run, was physically enduring it and mentally enjoying it—feeling free.

I felt so healed. I was in my own head, listening to music, just loving myself. It was my own meditation in a way. It was me connecting with myself.”

While the run acted as a healing mechanism for Reiser, she knew there was more profound purpose behind the feat. By raising awareness around the insidious nature of NDA, Reiser wants to not only inform victims, but also shine a light on the clinical aspect and help her peers better understand NDA. “I began to realize how important it was going to be to bring awareness, considering myself, who has this high education, had no idea that it existed,” Reiser said. This provided a first-person lens for her to draw from, and utilizing her master’s degree in social work from USC, she started a non-profit organization.

“Tell a Therapist is built to provide referrals to people in different states for a narc savvy clinician. We’re notic-

ing a deficit of clinicians who aren’t as understanding since they haven’t gone through it, like I have. So, we want to bring awareness into the clinical space around this as much as to the victims.”

“You want to get around people that believe you. Which is important because the biggest piece of awareness is that we don’t consider abuse to be anything unless we can see it.

I had to shed a lot of toxic friends.

Because generally a narcissist is very charming and loved in the community by looking a certain way in the public, and then behind the scenes acting very abusive,” Reiser said. “I had to get rid of a lot of non-believers, that was really a compounding trauma. I needed to surround myself with people that were believing me.”

Reiser is creating opportunity from the ashes of her relationship by sharing insight into some narcissistic red flags, and how victims can position themselves to be prepared and survive.

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cover story ing. It’s the cycle of abuse. So, they may idolize you one minute, then devalue you, become passive aggressive and give you the silent treatment the next. That’s actually the cycle of abuse and creates a trauma bond.”

“Narcissists tend to be addicts.

They’re manipulative, insecure and controlling. If you start to identify those behaviors, then you may want to hide your belongings, or get a safety bag and leave it at a friend’s house.

Just prepare to potentially get away from them, because there’s not a lot of data that says they can change, unfortunately.” “[As therapists] we’re always talking about empowerment and finding things that you’re passionate about to lean into. The narc tends to prey on the vulnerable, so if you come into your power, you’ll notice rather quickly that they disappear. They’re kind of allergic to this. So, it checks a lot of boxes when you’re fluffing out your feathers, taking care of yourself and paying less attention to their childlike behavior. It’s almost like an antidote,” Reiser said.

Reiser continues to expand her outreach and develop the narrative surrounding NDA. While narcissism is recognized in the clinical field as a severe diagnosis, there’s a lot of ambiguity around how it operates in tandem with abuse, and the fallout that comes afterwards.

“We definitely think this is a new movement. Not that narcissism hasn’t been around, but I don’t know that we’ve been calling it that clinically, and really identifying it. We have a lot to do in terms of the vernacular we use, because narcissism isn’t limited to just vanity. We need to understand this is a level of psychopathy.”

“It’s important for people to feel believed and heard. The abuser is the abuser, but we want people to believe their friend, neighbors, sisters. We need to do a better job of believing people when they tell you there’s a toxic person, or if they feel that way.

We want to hold space for that. You don’t feel that society does enough

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to believe you. Sometimes I feel like when I’m telling my story I might as well have been saying I saw a UFO,” Reiser said.

“We want people to say things like, ‘I’m here for you. I believe you.

What can I do for you?’”

Currently, Reiser is writing a book on NDA and helping plan more runs in the future for herself, and other survivors who are joining the

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movement. She knows it’s only the beginning to a lifetime dedicated to educating and empowering victims so they too can reclaim their strength.

This is a marathon without a finish line and Reiser is here for the challenge, stronger than ever.

Visit www.TellATherapist.org to receive help finding a narc-savvy clinician in your area and donate to the movement.

discover

C

ontrary to common belief, genetics does not play as significant a role in breast cancer risk factors as does one’s lifestyle; indeed, according to the non-profit, According to BreastCancer. org, a non-profit helping educate women, only 5 to 10 percent of reported cases are inherited. In the general population, 12 to 13 percent of women will develop breast cancer, which comes out to one in eight. With these odds, it’s a good idea to assess your diet and lifestyle to determine your likelihood of developing the disease.

The first proactive approach to preventing breast cancer is to perform a monthly self-exam. Stand in front of a mirror that gives you an adequate visual of your upper body. With your breasts uncovered, put your hands behind your neck. Note any abnormalities or differences in the shape of your breasts, as well as any changes in the areas around the nipples. This also includes the skin, be it around the nipples or the breasts in general, such as reddened or scaly patches. Then put your hands on your hips and flex your pectoral muscles, those that support the breasts. Do this standing upright then bend over to discern any changes.

BREAST CANCER PREVENTION

By Mary Ann Podwall

The risk of breast cancer increases with your weight.

Go into the shower, turn on the tap then feel your breasts by working the fingers on the opposite hand into the opposing topmost part of the breast (right hand on left breast and vice-versa). You are checking for any nodules or lumps as you work your way down to the nipple. Perform this same method along the outer sides of each breast then underneath, always ending at the nipple. The water gives you increased sensitivity when it comes to noting any underlying changes in the tissue. If you are pre-menopausal, wait until a few days after your last period before performing this exam and report any abnormalities to your doctor.

A study by Johns Hopkins University in 2006 linked increased body fat with elevated estrogen levels in post-menopausal women. As far back as 1997, it was noted that older women with higher estrogen levels had a 15 percent greater likelihood of developing breast cancer than those with typical estrogen levels. As international obesity has become a symptom of our increasingly sedentary lives epidemiologists predict that breast cancer rates will increase as well. For example, the U.S. Centers for Disease Control & Prevention estimate that 40 percent of American women are obese, which translates to 18 million of them possibly developing breast cancer. In South Africa, the obesity levels are an alarming one in two for women, as reported by the BBC in 2004, which makes proper diet and exercise of paramount importance in the region.

As international obesity has become a symptom of our increasingly sedentary lives epidemiologists predict that breast cancer rates will increase as well.

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19

pets

Coping

A

s a pet owner, nothing is more important than the happiness and comfort of your pet. We often spoil our fur babies throughout their lives.

They become part of our family and our daily routine. We invest time, love, patience and ourselves to care and protect our pets; as if they are our children. But like all living beings in life, our pets’ lifespans aren’t forever. Losing a pet is never easy and can be one of life’s most challenging difficulties. Coping with this pain doesn’t have to be impossible. Here’s what to expect when searching for peace after loss.

Grieving is the first phase we face when we lose our pets. Our heart feels broken, and we may feel like nothing can replace the feelings and emotion our pet has given us. The unconditional love a pet provides is difficult to replace, and may never be restored to its exact degree. It is a shared feeling amongst the family,

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but it is also a necessity to heal fully.

Sadness, loneliness, devastation, and emptiness are all normal feelings.

Coping with the loss of a pet comes in time. It takes acceptance and patience with yourself. Losing your companion can be a big hurdle to overcome. Reaching out to a family member or loved one can be very therapeutic. There are also hotlines you can call designated to those who have lost their pet. Finding comfort within the family unit and leaving room for other members to discuss their feelings can also help with the healing process.

The most crucial point is to remember your pet and the great things you shared. Continue to live your active lifestyle by sticking to the daily walks you use to take with your pet. Try new activities like swimming, aerobics, or even a sport exercise that keeps you positive. We will never forget our pet, but it is helpful to find ways to occupy all the time we devoted to our pet's care.

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By Amber Arevalos

WITH THE LOSS OF A PET Take your time in getting a new pet. You may be tempted to try and fill that void with a new pet, but waiting until we are healed may ensure we can invest all that we gave our last pet. There is nothing that can replace your beloved pet. Your emotions and feelings should not be understated by others who do not understand.

Keep in mind this is a process. The way you feel is common. You aren’t alone, will get through this and you will find peace.

T remehme most cru ber o cial po ur in thiny gs yopuet and tht is to shared e great .

recipe

Instant Pot CHICKEN TIKKA MASALA

By Nellie Palmer The Instant Pot or pressure cooker prevails again with this incredible chicken tikka masala. This recipe is quick to make, and it’s perfect after a long day when you don’t want to work too hard in the kitchen but still want something tasty.

What Is Chicken Tikka Masala?

• A true chicken tikka masala has the yogurt marinated chicken cooked in a wood or charcoal fired tandoor until the meat is thoroughly charred. Since we’re doing this in the Instant Pot, to achieve that char flavor, use your grill to grill the meat until it’s charred, which should happen fairly quickly because of the yogurt marinade.

• If garam masala isn’t available you can substitute it for one part cumin and 1/4 part allspice.

INGREDIENTS Chicken Tikka • 2 lb skinless and boneless chicken breast • 1 1/2 cups plain Greek yogurt • 3 tbsps freshly squeezed lemon juice • 1 tbsp garam masala • 1 tbsp ginger minced • 5 cloves garlic minced • 1 tsp salt Curry Sauce • 3 tbsps peanut oil • 2 large onion chopped • 5 cloves garlic minced • 1 tbsp ginger minced • 1 tsp turmeric • 2 tsps garam masala • 2 tsps ground coriander • 2 tsps ground cumin • 2 tsps chili powder • 14 oz fire roasted tomatoes

• 2 cups pureed tomato sauce • 1 1/2 cups half and half • 1 tsp pink Himalayan salt • 2 tbsps ghee • 3 tbsps fresh chopped cilantro DIRECTIONS  Combine all the chicken tikka ingredients together in a large bowl and mix thoroughly so that each piece of chicken is fully coated in the yogurt mixture. Cover with plastic wrap and refrigerate for at least 30 minutes, or up to 48 hours.  On a hot grill, char chicken on both sides without cooking through. Remove from grill and save remaining marinade.  Turn your Instant Pot to the saute setting. (See your manufacturer's guide for detailed instructions on how to use your Instant Pot.)  Add the peanut oil, onion, garlic, ginger, turmeric, garam masala, coriander, cumin and chili powder. Stir

and cook for 3 to 5 minutes, until the onion softens.  Add the fire roasted tomatoes, tomato sauce and stir. Add the chicken, including all the yogurt marinade and stir.  Close the lid (follow the manufacturer's guide for instructions on how to close the instant pot lid). Set the Instant Pot to the poultry setting and set the timer to 5 minutes.  Once the Instant Pot cycle is complete, wait until the natural release cycle is complete, about 10 minutes. Follow the manufacturer's guide for quick release. Carefully unlock and remove the lid from the Instant Pot.  Add the half and half, salt and butter and give it a good stir. The butter is added to smooth the sauce.  Garnish with cilantro and serve warm over cooked rice with naan or roti.

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21

mighty kids

HOME

SCHOOLING: THE GOOD, THE BAD, AND THE INDIFFERENT!

By Amber Arevalos

H

omeschooling our children is becoming a more valid option to choose when deciding on your child's path to higher education. In the past, being home schooled was viewed as something strict religious believers chose, or by those who could handle the pressures of an in-group setting.

Today's view has changed due to the curriculum and pace at which children are taught. Although these connotations are still prevalent, this article covers some pros and cons to homeschooling your children.

Choosing to home school your children can have its challenges depending on circumstances.

The number one concern is the time! Do you have the time to ensure your child is learning the correct curriculum as well as helping them with their homework and projects? If

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you choose to home school, you will now be a teacher, parent and friend.

The second concern for most parents is that their children might not get the social interactions that are key to learning specific interpersonal skills. Most home school systems follow an online or hybrid approach. Being around peers and in a social setting has its benefits to the development of your child.

Motivation is a huge factor when choosing this option for your children.

You will have to be patient more than from a parental standpoint, but from the perspective of a teacher and playground friend. Keeping your student on track and completing necessary work is on you and your child.

Home schooling also has plenty of benefits to consider.

Flexibility: You can teach your child at their own pace. You can adjust

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school times and create a schedule that best suits your child's learning style.

You are able to design the curriculum. If you wish to focus on the subjects your child excels at, you can develop a lecture around them while also dedicating a specific amount of time on challenging subjects.

If you are religious, you can incorporate any spiritual teachings. Most schools have taken religion out of the curriculum.

Learning from home allows for the child to be more involved in volunteering and community projects.

The choice to home school can be a difficult one, but understanding what your child needs to succeed is critical.

Will they thrive and learn beyond the classroom are all things we need to consider. Remember your role in the curriculum is crucial, and almost all that your child learns is up to you!

healthy mind

y r a s s e c Ne WHY GIRLS TRIPS ARE

G

By Julie Maddock

irl's trips are a powerful thing. They can make you feel happier, stronger, connected and appreciated.

Even planning and anticipating the trip triggers euphoria—you crave the hours you'll spend laughing, talking, venting and unwinding with those who know you best.

What we girls have known all along—that a weekend getaway with your best friends is good for your mental and physical health—is backed by science. According to an article by Harvard Health Publishing (Harvard Medical School), the health benefits of connecting with others can "relieve harmful levels of stress,

which can adversely affect coronary arteries, gut function, insulin regulation, and the immune system." The article also referenced a study that examined the data collected from more than 309,000 people, which found "that a lack of strong relationships increased the risk of premature death from all causes by 50%." Yikes!

The message is clear: We need, deserve and thrive when we build and nurture strong connections to others.

And a girl's trip is the perfect way to do that!

The Mental Benefits Taking a vacation—even a short one—improves your mood, reduces stress and alleviates anxiety. Doing so

with close friends provides an extra dose of relaxation, laughter and new memories. When we're with our girl squad, we feel safe: they get us, we get them and there's no judgment.

It's a free pass to be yourself and be accepted. This exchange provides a boost to our mental health and emotional well-being. Spending time with those we love increases oxytocin levels—that's the hormone responsible for making you feel happy and content.

Your tribe speaks a special language: girl talk. It can lift a load from your shoulders, inspire you to think creatively and build your confidence.

Your girls keep it real, helping you to see yourself—the good and the bad— realistically. And you end up burning scores of calories from laughing so hard you cry. By the end of the trip, you are so filled with happiness it is literally seeping from your pores.

So, what are you waiting for? Pack your bags and gather up the girls—it's just what the doctor prescribed!

nd thrive a e v r e s e ,d We need nurture d n a d l i bu when we to others. s n o i t c e nn strong co

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23

healthy destinations

By Hans Josef

APPLE PICKING

IN THE BIG APPLE

A

s summer fades into fall, New York apples burst onto the scene. Beginning around late August and lasting through the fall, Ulster County's apple orchards start to produce one of America's favorite pastimes; apple picking. A time-honored tradition, apple picking has its roots in colonial America. The pilgrims arriving in Jamestown brought apple seeds with them from England. These apples-to-be were not, however, for eating.

Early colonists cultivated apples to produce cider, a favorite back home. The British settlers soon turned the fermented apples into a hot commodity in their newfound colonies. A couple of hundred years later, Thomas Jefferson developed the world's first Fuji apple. Fast forward to today, New York produces 31-million bushels of apples a year, making it the second-largest apple producer in the United States.

This yearly harvest spells good news for the thousands of New Yorkers who venture into one of the state's many orchards, basket in hand. With millions of apples being produced a year, it comes as no surprise that New York boasts over 700 apple orchards. That many apple orchards mean that no matter where you live in New York, a day of fruit picking fun is never too far away. This is especially true for residents of New York City. Just

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north of the Big Apple lies Ulster county, which itself has no shortage of orchards.

Nestled about two hours from Manhattan, Ulster country has apple picking opportunities dotted all along the Hudson River. Most orchards have their first round of picking starting in late August, while some reserve their calendar until early September. If you plan to visit the orchards earlier in the season, you can expect to find sweet, tart apples like Honeycrisp and Gala. Plan your trip mid-season and you should expect to find more mild and juicy fruits, such as red and Golden Delicious. Finally, late-comers will be delighted to find Fuji, Rome and Granny Smith apples.

Aside from offering endless fun and plentiful apples, Ulster county's orchards guarantee their customers reasonable prices. Some apple picking excursions will charge a flat entrance fee, sometimes as low as five dollars per person, while others charge by the apple. In any case, apple picking ensures a perfect fall activity at prices that will not break the bank. Alongside their affordable pricing, many orchards in Ulster county have additional activities and venues right on their premises. Ranging from a tavern offering local beers and wines to "apple slingshots" and pony rides, a trip out to Ulster county's apple orchards is a guaranteed good time.

LAWRENCE FARMS ORCHARDS • 845-562-4268 • 306 FROZEN RIDGE RD, NEWBURGH, NY 12550 • MON-SUN, 9 AM-4 PM, JUNEOCT. • $5 PER PERSON (CHILDREN UNDER 2 FREE) LAWRENCEFARMSORCHARDS.ORG Spend your afternoon picking apples in a picturesque orchard surrounded by green, rolling hills. Whether you want to come with your family or with a larger party, Lawrence Farms has you covered. Schedule a birthday party where kids can pick apples, have fun in the play village, or try their luck at the hay bale maze.

If you are looking for a more educational experience, book a school trip to tour the farm.

If you're getting hungry, stop by the concession stand for a hot dog or some nachos. If you have a sweet tooth, their apple cider donuts and pies are the perfect end to a day of apple picking.

MINARD'S FAMILY FARM • 845-325-0222 • 250 HURDS ROAD, CLINTONDALE, NY • WEEKENDS, 10 AM-6 PM, SEP. 12TH-NOV.1ST / PARENT'S APPRECIATION DAY: FRIDAYS, 11AM-5PM • $12 PER 1/2 PECK (ROUGHLY 15 APPLES) MINARDSFAMILYFARMS.COM/U-PICK-CALENDAR/ Minard's Family Farms focuses on fun for the whole family. Spend the day in their beautiful orchards picking delicious apples and then relax while the kids play.

Everything from pony rides to hay mazes makes sure that while the parents are relaxing the kids can have a blast. If an educational experience is what you are after, check out Minard's Family Farm's agritourism and learn how the farm works.

If you're getting hungry, stop by Jada's Burger Joint for a tasty lunch and wash it all down with a glass of fresh lemonade from Ad's Lemonade Stand. If something sweet is what you're after, then look no further than their ice cream stand.

WEED ORCHARDS AND WINERY • 845-236-2684 • 43 MOUNT ZION ROAD, MARLBORO, NY 12542 • WEEKENDS, 9 AM-5 PM WEEDORCHARDS.COM/FREQUENTLY-ASKED-QUESTIONS/ Weeds Orchard and Winery have acres of lush orchards ripe for the picking. After you've picked your fill, enjoy their backyard dining featuring pizza, sandwiches and more. If you're looking for something to pair with your delicious meal, try some of their homemade wine, apple cider, apple cider donuts or maybe a fresh pie.

If you are looking to book an event, Weed Orchards and Winery rent out their event room as well as their wine tasting room. However, keep in mind that they have a 35 person minimum and do not do weddings. *Make sure to call ahead to check your chosen orchard's COVID-19 restrictions. Expect to wear a mask and remain socially distant.

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25

fashion

COSTUMING ON A

BUDGET

By Rebecca Gutnecht

T

he season for pop and color and pizazz is here.

Hallows’ Eve is right around the corner, and it’s time to bring out your wild side. Instead of thinking of the holiday in simple terms of costuming, generate a new vibe of creating an alter ego. Step into a character, a personality, anyone you want to be for one night. Sure, a witch, vampire, or cat are great, but how about expanding your creative juices a smidge?

Here are a few suggestions to boggle the mind. Picture a 1970’s hippie dressed in a long skirt, psychedelic colors and floral headband. Or a Marilyn Monroe lookalike: perfectly coiffed hair, red lips, white frilly dress and the iconic mole to match. Mad scientist? Get a little wild with a white trench coat, crazycolored hair, and a pair of glasses to complete the look. The point is to have fun, go all out and let yourself enjoy a night of mystery.

Only problem? The budget is tight and there just isn't enough time to create an entire costume from scratch. The solution lies in your innate creativity! There’s no need for expensive outfits and time-consuming projects. Here's a secret: check out your local thrift stores to find affordable costume pieces. A plethora of outfits from various decades all combined into one store. You honestly

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never know what you will find.

All of the above items from the characters listed could be in a thrift store. If you haven’t gone yet, give it a whirl.

If you happen to be stuck on a particular item, online shopping is a great resource. Instead of buying a high-end pair of glasses at a fashion boutique, you can easily track down something similar online. As a last resort, your local craft store will do the job. Buttons, generic t-shirts, and assortments of materials are at your beck and call.

Whatever you do, have fun and make Halloween your party!

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