Inspire Health Magazine Issue 57 Mock-Up by Fox Print and Publishing

INSPIRE

Empowering Natural Living

SUPERFOOD

Mint

HOW OUR PETS

HEAL US DON'T LET GOOD FATS

MAKE YOU FAT! PILATES

THE ULTIMATE MIND & BODY CONDITIONING

FOR ALL THE WOMEN IN YOUR LIFE

! d e R o G

contents

super food

issue 57

Strawberry Lady Finger

Cake

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Go Red!

FOR ALL THE WOMEN IN YOUR LIFE

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5 SUPER FOOD

34 RECIPE

Mint

Mint Chocolate Chip Smoothie

8 NATURAL BEAUTY

36 HEALTHY DESTINATIONS

Develop Healthy Skin Habits that Combat Dryness

Go Red!

10 EXERCISE

Pilates–The Ultimate Mind and Body Conditioning

16 PETS

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How Our Pets Heal Us

18 WELLNESS

Heart Health and Blood Pressure

26 HEALTHY BODY Don't Let Good Fats Make You Fat!

By Christian Dischler

int has perpetuated our recipe books, commandeered every tea blend, and been reduced to garnish throughout American dining. However, this mighty herb is more than an afterthought. Originally from the Mediterranean, mint’s influence has steadily grown to encompass the entire globe, providing every culture with a chance to harness its health benefits and versatility. With over two dozen different species, there’s a lot to love. But how exactly does it help us? Let’s take a look.

What to do if Your Flight Gets Canceled

us Asparag

28 RECIPE

Asparagus Tart

30 FASHION

Clean Your Cashmere Sweaters in the Washing Machine?

32 MIGHTY KIDS

Tips for Keeping Kids Safe Online

4 2

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Menthol Medication From cough drops to toothpaste, mint is everywhere in our medicine cabinets. Known to be a powerful fighter of bad breath and body odor, this little leaf can really lend a helping hand to our overall hygiene. It’s a popular homeopathic approach to reducing sinus congestion, relieving sore throat and helping suppress a nagging cough. It also aids in digestion and is a popular lip balm ingredient! Minty Skin Care Mint is an antiseptic, meaning it actively prevents the growth of harmful bacteria. Often, you’ll see mint included in a variety of rash or itch creams to help soothe irritation and reduce infection. So next time you find yourself battling bug bites, grab a mint-based cream or make your own to help cool down your skin, and prevent unnecessary scratching.

Mint, Mind & Body Perhaps its most underrated and unknown benefits come from its ability to boost our entire health profile. Loaded with Vitamin A, which supports healthy vision, it’s also a reliable source of antioxidants. Fighting off free radicals never smelled so good! Speaking of scent, mint has also been linked to improve mental clarity and alleviate stress when used as aromatherapy, or in salves. Additionally, there’s studies that suggest it might help with regulating and losing weight. When mint enters our bodies, it can help engage certain digestive enzymes that help us process fat into energy. It's apparent that this mighty herb is more than your average super food. And the best part? It’s super easy to grow and include in almost any part of your diet. Put some in your tea, lemonade, sweet and savory dishes. One of our favorite ways is to put some fresh mint in a salad with olive oil, balsamic vinegar, walnuts, strawberries and gorgonzola cheese.

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exercise

PILATES

THE ULTIMATE MIND & BODY CONDITIONING

ilates was initially used by its creator, Joseph Pilates, to rehabilitate bedridden soldiers. The focus of this time-tested method was to strengthen the body through controlled movements that initiated directly from the core (body’s center). Core controlled movements remain the sole focus of what has now been popularized as Pilates. The core muscles include the deep abdominal muscles, the muscles around the spine, and even the buttocks. All of the 500 exercises that make up the Pilates Method of body conditioning focus on the core. Needless to say, with so much attention being given to the core, with regular practice of Pilates, you can absolutely expect to see a flatter, tighter tummy. As your core and limbs work in unison to accomplish each Pilates movement, your entire body will become firm. In fact, Pilates is so effective at working muscles at their deepest level that you are likely to see results you have never obtained with any other form of exercise. Pilates is a very special exercise form because its movements require gentle care and focus, prompting the mind and body to work together through specific breathing patterns.

IF YOU WANT TO ENHANCE YOUR OVERALL MENTAL AND PHYSICAL WELLBEING, MOVEMENTS THAT SIMULTANEOUSLY ENGAGE THE MIND AND BODY ARE AMONG THE BEST TYPES OF EXERCISES.

THE BENEFITS OF PILATES Longer, leaner body • Relaxed state of mind • Better coordination • Increased energy and stamina • Fewer aches and pains Stronger core/flatter tummy • Better posture • Increased focus • Less anxiety and depression • Decreased stress level INSPIRE HEALTH

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CRISS CROSS  Lie on your back and bend your knees up above your hips. Place your hands behind your head, keeping elbows wide and lift head and top part of your shoulders off the floor.  In set up position, take a deep inhale before beginning the movement.  Lift your left shoulder and bring it across towards your right knee while you extend the left leg straight out to about 45 degrees. As you come back to the center, inhale and then exhale to move to repeat the movement in the opposite direction.  Continue to complete 10 slow repetitions followed by 10 fast, but controlled, repetitions.

PARAGRAPH

HOW?

ROLLING LIKE A BALL  Sitting on a mat, bring your knees into your chest. Grasp the outer part of each ankle. Balance yourself on your buttocks. Keep your feet off the ground. Bring your eye gaze to your knees. Drop your shoulders away from your ears, widen your back and deepen your abdominals. Allow your back to form a C-curve  Pull the lower abs in and up to get yourself going and roll back during your inhale. Roll only up to the shoulders, but not onto the neck. Pause and balance for a second.  Maintain a deeply scooped position with your spine curved. As you exhale use only your abdominals to return to upright position. Pause and balance for a second.  Continue rolling like a ball for 10 reps.

BODY COPY 400 WORDS

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SWIMMING  Lie face down on a mat with arms extended overhead and palms facing down.  Draw in your belly button as you raise your limbs slightly off the floor squeezing your buttocks to protect your lower back.  Breathe in through the nose and out through the mouth in rhythm while lifting opposing arms and legs off the floor in unison. For example, while all limbs are off the floor, lift the right arm and left leg slightly higher, then switch.  Continue swimming, swapping arms and legs in unison, to complete 20 reps.

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cover story

Heart Health

FOR ALL THE WOMEN IN YOUR LIFE

Go Red!

and blood pressure By Dr. Aaron Dutruch D.C.

YOUR HEART, LIKE ANY OTHER MUSCLE IN YOUR BODY, CHANGES WITH EXERCISE. THE HEART’S ONE “EXERCISE” IS TO PUMP BLOOD. IT PUMPS BLOOD TO YOUR LUNGS TO GET OXYGEN AND GET RID OF CARBON DIOXIDE, THEN IT PUMPS THAT OXYGENATED BLOOD TO THE REST OF YOUR BODY. UNLIKE OTHER MUSCLES, TOO MUCH WORK OVER A LONG TIME ISN’T ALWAYS A GOOD THING. AS THE MUSCLE STRUCTURE OF THE HEART GROWS THICKER THE HEART BECOMES MORE INEFFICIENT AND HAS A HARDER TIME GETTING OXYGENATED BLOOD TO ALL PARTS OF THE BODY. THIS IS WHY MAINTAINING YOUR BLOOD PRESSURE IS SO IMPORTANT.

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18 wellness

Blood pressure is an easy way of measuring the resistance that the heart is pushing against and is a good determination of overall heart health. There are several factors that we can control that can affect your blood pressure, including weight, diet, exercise and your habits. The correlation between increased weight and increased blood pressure is easy to understand. Your blood pressure increases because your heart simply has more material it needs to oxygenate, and the pressure must be greater to make sure all parts of the body are given enough blood to do that. Exercise and diet are a great way to maintain your weight, but they also play an essential role in reducing your blood pressure. The current recommendation is approximately 30 minutes of moderate aerobic activity (ie. walking, biking etc.) or 15-20 minutes of vigorous aerobic activity (ie. running/jogging, swimming, etc) per day to maintain/ improve cardiovascular health. This type of exercise not only burns

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By Ashley Fontenot With patience and practice, the mind and body can operate like a well-tuned orchestra, working with grace and precision. When your mind and body work together, you can expect to develop greater focus and better coordination, resulting in a clearer mind. When the body participates in harmonious mind-body activities, great things happen at a chemical level. New synapses (connections) develop in the brain resulting in a sharper mind, improved memory and increased cognition. Pilates has been shown to increase the production of serotonin, a chemical which acts as a mood stabilizer to relieve depression and anxiety. Perhaps, Pilates greatest feat is that it prompts the body to relax while exacting a peaceful, overall rejuvenating feeling. Ultimately, you will feel less stressed! If you have not tried Pilates, you definitely should! If you have tried it and have given up, give it another chance. Approach it with an open mind, realizing it is a journey where patience and practice are essential to achieve the most bountiful mind-body rewards.

DOUBLE LEG STRETCH  Using a mat, lie down on your back. Bring your knees into your chest. Gently place your hands at your shins or ankles. Lift your head, neck and shoulders off the ground.  Inhale as you simultaneously extend your arms and legs straight out. Your arms should softly sweep from your ankles to beside your ears, while your legs should be straight out, toes pointed, at a 45 degree angle or lower. Your neck and shoulders remain off the floor through the entire movement.  Exhale while using your abdominals, pull your legs back into your chest and sweep your arms around and down to your ankles.  Using slow and controlled motion, repeat to complete a total of 10 reps.

SINGLE STRAIGHT LEG STRETCH  Lie on your back and lift your head and shoulders off the floor. Lift one leg straight up to a 90 degree angle and extend the other leg to a 45 degree angle. Grasp the leg that is straight up at the ankle or calf, whichever you can reach. Take a deep inhale and tug your straight leg to your chest for just one pulse.  Continue inhaling and exhaling in rhythm as you swiftly switch each leg through the air like scissors.  Continue to complete a total of 15 reps.

calories, but it also helps to reduce the likelihood of plaque buildup in the arteries and encourages your heart to build lean, efficient muscles. Diet in this instance, doesn’t necessarily mean restricted calories, its more about giving your body the proper balance of nutrition to perform efficiently. Eating a diet that is lower in sodium or trans fats, and consists of lean meats, vegetables, whole grains and plant-based oils is a good start. Sodium increases your body’s ability to hold onto water, and directly increases blood pressure until its eliminated by the body. Trans fats and some animal fats tend to increase your LDL (low density lipoprotein) or “bad cholesterol.” This type of cholesterol can clump together and stick to the walls of your arteries, reducing the space for your blood to flow through. HDL (High density lipoprotein) is your “good cholesterol” and can be found in several plantbased oils, easy examples are olive oil and avocado oil. These HDL can act like scrubbers for your arteries and

help to reduce the overall affects of the LDLs. Some of the more common habits that affect your heart health is the use of nicotine and alcohol. Alcohol use causes the blood vessels to constrict until it has cleared your system. It can also lead to liver and kidney damage which also increases blood pressure. When nicotine is in your blood stream it resembles a crystal. Those sharp edges can damage the walls of your arteries and give the “bad cholesterol” somewhere to stick, causing more permanent damage such as calcifications. Heart health is an important, but often misunderstood topic and keeping an eye on your blood pressure may be the easiest way to start the journey to a better you. 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.

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By Christian Dischler

Heart disease, including stroke, takes a woman’s life almost every 80 seconds. To put this into perspective, that accounts for approximately 1 out of every 5 female deaths each year, and is the overall leading cause of death for African American and white women in the US. It’s a staggering number that continues impacting women often after it’s too late. Despite these overwhelming statistics, there’s encouraging news. With proactive education and preventative actions, about 80 percent of cardiovascular deaths in women can be prevented.

Women who report the most al

severe menstru For additional information on menstrual cramps, and typically issues rangingcramps from menopause and weight loss to of book “Radiant levels depression and mental Dr. Hall’s lowsee have fog, Again & Forever,” a guide to helping umwomen live the best magnesi possible life before, during and after menopause.

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GOING RED FOR WOMEN Across the nation women are banding together to continue fighting fatal heart disease, and bring helpful education to the forefront of important conversations. Go Red for Women was founded by the American Heart Association in an effort to raise more awareness about heart disease in women. Their goal has been to provide resources for women and dispel the myth that heart disease primarily affects older men. Go Red believes that women can band together to bring their passion, commitment and wisdom into a powerful space, where heart disease is discussed openly, but more importantly addressed properly. KNOWING YOUR RISKS One popular misconception is that the symptoms and risks are the same as they are for men. The truth is that they’re different for everyone, and Go Red helps inform women how they can stay educated on knowing their risks. These factors don’t discriminate based on age, family history, race or previous cardiovascular traumas. However, you can still mitigate further risks by prioritizing habits that coincide with a healthy lifestyle. When you have high blood pressure, high blood cholesterol, diabetes, smoke, don’t exercise or are overweight, your risk for heart disease is increased. By making even modest adjustments to these risk factors and encouraging a healthier lifestyle, your risk for heart disease plummets almost 80 percent. It’s important to remain positive and focus on the factors we can change, while not getting caught up in what we can’t change. LIVING HEALTHIER Go Red has three foundational pillars for pursuing a healthier lifestyle in order to not only reduce risk of heart disease, but to inspire confidence and maintain a better version of yourself. • Eat Smart. We all have different taste when it comes to food, but it’s critical to eat healthier and build better grocery or takeout habits. Allow yourself space for indulgence, but take small steps towards limiting those riskier meals. • Move More. There’s a lot of myths surrounding exercise these days, but the truth is that every little movement is helpful. Finding the kind of movement that makes you happy and fits your lifestyle is crucial to developing the healthy habits that will make lasting change. Keep in mind, walking is highly underrated and just as important as more intense cardio. • Be Well. Don’t let the recent rise of mindfulness practices in the mainstream dissuade you. There’s a reason meditation, good sleep, connecting with others, living in the moment, work-life balance and stress reduction are so popular. They work! Prioritize your mental health, and your body will follow. HOW TO GET INVOLVED

AVERAGE NUMBERS TO KNOW FOR ADULTS:

Blood Pressure-120 / 80 mm Hg Body Mass Index (BMI)-25 kg / m2 Fasting Blood Sugar-100 mg / dL

These factors don’t discriminate based on age, family history, race, or previous cardiovascular traumas.

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healthy body

recipe

DON'T LET GOOD FATS

MAKE YOU FAT! By Sandra Black SINCE THE DISTINCTION BETWEEN GOOD AND BAD FATS, AMERICANS HAVE ADOPTED A MORE IS BETTER ATTITUDE, INDULGING IN UNLIMITED AMOUNTS OF “GOOD” FAT. Given the unending list of dangers of saturated fats in the diet, the 2010 Dietary Guidelines for Americans advised limiting saturated fat intake and replacing it with more mono and polyunsaturated fats. Harvard University’s School of Public Health says unsaturated fats improve blood cholesterol levels, lower blood pressure, reduce inflammation and stabilize heart rhythms. Additionally, research shows that polyunsaturated fats are crucial to brain function, behavior and normal growth and development. Without a doubt, certain dietary fats are necessary for optimal body functioning. But, is it possible to eat too much of a good thing? While there is a clear distinction between saturated and unsaturated fats, calorically they are equal. That means, energy-wise, all fat grams, regardless of their name, are equal to 9 calories each. So, there is a need to practice caution even with “good” fats. Some mistakenly indulge in copious amounts of olive oil, coconut oil and other mono and polyunsaturated oils, as though they are calorie-free because research has highlighted a few of their benefits. All macronutrients (protein, fat, carbohydrate) have certain benefits for the body, but that does not mean it is wise to practice unrestrained, overindulgence in any one of these. As always, a balanced approach is needed when it comes to diet, especially with that of fat. After all, fat has the most calories per gram than any other macronutrient. Each individual, depending on current activity level and medical health implications, has to determine what percent of fat per day works best for them. Likely, the percent is a great deal lower than what you are currently consuming.

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Tart

By Nellie Palmer

Ingredients:

• 1 pkg. fresh asparagus, do not use canned asparagus. • 1 pkg. (2 cups) grated Swiss cheese • 2 cups heavy cream • 4 eggs • 1 tsp white pepper • salt to taste • pre-made Pillsbury pie crust • 1 cup cheddar cheese

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34 Mint

recipe

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WHAT TO DO IF YOUR FLIGHT GETS

d Cancele

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By Quentin Arthur

Having your flight canceled is an unwelcome surprise for your travel plans. Whether you are heading out on vacation or about to head home, a canceled flight is the last thing a traveler wants to experience. The important thing to do is to stay calm and quickly start adjusting your plans. Soon, you will be on your way to your destination.

By Trinity Edwards

REBOOK YOUR FLIGHT

The first thing you need to do is call your airline and rebook your flight. You will not be charged any fees for rebooking a canceled flight. Remember, other travelers on the same flight will be trying to rebook, so it is important to call as soon as you can, so you can get the best seat and the best flight for your schedule. If you are already at the airport when your flight is canceled, go down to the check-in counter to speak with a representative there.

Directions:  Add your choice of vanilla oat/almond milk along with frozen banana, mint leaves (save a couple for garnish), spinach, avocado and ice into blender. Process until smooth. (Add more ice for a thicker consistency)  Add chocolate chips and briefly pulse until finely chopped (save a few to garnish).  Pour into two glasses and garnish with dark chocolate pieces, mint leaves and a dash of sugar free whipped cream.  Serve immediately.

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If you’re strugg ling with BDD issues, I suggest you therapist right find a You can ask away. your family for advice anddoctor to find lots go online to help you. of websites You do not have to suffer. You overcome BDD. can Good luck!

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healthy destinations

THIS IS A GREAT HEALTHY BREAKFAST AND THE KIDDOS ARE LOVING IT TOO! THE AVOCADO BRINGS IN A HEALTHY FAT, WHILE THE BANANA ADDS A SOURCE OF POTASSIUM! SPINACH IS ONE OF THE MOST BENEFICIAL AND NUTRITIOUS GREENS, ADDING FIBER, IRON AND VITAMINS A, C AND K. GET ALL YOUR VITAMINS AND NUTRIENTS IN WITH THIS EASY TO MAKE SMOOTHIE!

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 Line a rectangle pan with parchment paper, then line it with the pie crust. Use both pie crusts so that it is thick, with no holes. Make sure parchment sticks up enough to lift out of pan later. Use pie crust beads in bottom of crust before putting in oven.  Bake until golden brown.  Remove from oven and let cool.  Mix heavy cream, eggs, white pepper and salt. Add swiss cheese and blend.  Layer one row of trimmed asparagus on bottom of tart shell (leave inside pan). Pour egg mixture over asparagus. Layer another row of trimmed asparagus. Layer cheddar cheese. Top with another layer of asparagus. Cover and bake 30 minutes.  Remove cover and bake another 10 minutes Let set before serving.

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Directions:

p ChocolaoteothCiehi m S

Ingredients: • 1/4 cup packed organic mint leaves • 1 cup packed organic spinach • 1/4 organic avocado • 1 organic banana • 1 1/2 cup vanilla oat/almond milk • 1/2 cup dark chocolate chips • 1 cup crushed ice • sugar free whipped cream

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Asparagus

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REQUEST VOUCHERS

If an airline cancels your flight due to weather, they do not owe you anything. However, if the cancellation is due to mechanical error or other airline issues, you can request vouchers for meals and accommodation. If your new flight is the following day, the airline can also provide you with a room for the night. Airlines can also provide amenity bags if your toiletries are stuck in your checked luggage and you cannot access it. Contact your airline's customer service line or stop by the airline's check-in counter to see how they can help you.

STAY POLITE AND CALM

Having to change your plans due to a canceled flight can be a frustrating experience. While you may want to shout at anyone near you, remem-

ber that it is not the fault of any flight attendants, gate attendants or anyone else that works for the airline that your flight was canceled. Just stay calm and polite and the airline employees will get you on another flight as soon as they can. No one wishes that their flight was canceled. It is an unfortunate aspect of airline travel. No matter how frustrated you may feel, it is important to keep a clear head and work fast to get a new flight booked. Once you have your new itinerary, you will be able to put the annoying delay behind you.

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natural beauty

Dryness DEVELOP HEALTHY SKIN HABITS THAT COMBAT

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

managing editor Suzanne Polk Fox

copy editor

By Kay Kribbo

Christian Dischler

contributing writers

THERE ARE A NUMBER OF REASONS WHY DRY SKIN DEVELOPS. OFTEN, LOTION ONLY MASKS THE UNDERLYING ISSUES, NOT SOLVING THE PROBLEM. BY EXCHANGING A FEW MOISTURE-STRIPPING HABITS IN FAVOR OF SKIN NOURISHING ONES YOU CAN HELP REDUCE THE WOES OF ROUGH, DRY SKIN. OUR FAITHFUL ARMOR–OUR SKIN–IS THE LARGEST ORGAN OF THE BODY. IT SHIELDS US FROM ALL SORTS OF ENVIRONMENTAL WOES WHILE PROVIDING A SAFE, PROTECTIVE SHELL FOR OUR INTERNAL ORGANS. OUR SKIN PERFORMS A DUTY EACH DAY; IT’S ESSENTIAL TO TAKE STEPS TO RESTORE AND NOURISH THIS LOYAL ORGAN REGULARLY.

Quentin Arthur Sandra Black

Local credits & Letter from the Publisher

Debra Day Christian Dischler

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Dr. Aaron Dutruch D.S. Trinity Edwards Ashley Fontenot Kay Kribbo Nellie Palmer Andrew Wilkes Lisa Woodside

WHAT CAUSES DRY SKIN? Your skin may be genetically inclined to retain less moisture than others. Living in a region with low humidity may cause dry skin. Taking too many hot showers or baths can destroy your skin’s natural moisture. Soaking in hot tubs with very hot water and chemicals will invariably leave your skin dry and scaly. Bathing or showering too often can impede natural oil production. In-door air conditioning and heating can severely dry skin out. A poor diet can dehydrate you from the inside out, exacerbating dry skin. Things like caffeine, alcohol, junk food and smoking can wreak havoc on skin, zapping natural moisture in an instant. Using skin care products that actually work against your skin’s natural chemistry will leave your skin dry. Some or all of these reasons disrupt the natural oils that the body normally produces to keep the skin moist and supple. Addressing these moisture-reducing habits is the first place to start. 4 HEALTHY SKIN HABITS 1 • Bath or shower in room temperature or cool water. In nature, with the exception of a few

creative team production and design

Trinity Edwards Suzanne 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. V4

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YOUR SOUL

Your morning cup of coffee may be wrecking your efforts toward healthy skin. Coffee is a natural diuretic which means it extracts moisture from the skin as it makes its way through your body. Reducing the caffeine habit can really help skin flourish, as moisture stays locked in, leaving you with glowing skin.

By Christian Dischler

t’s no coincidence that asparagus is shaped like an ancient spear. This heart healthy vegetable is the perfect weapon to equip as you go through life fighting for the healthiest version of yourself. Sure, it might have a reputation as the veggie least likely to steal the show. But this isn’t a popularity contest, this is a battle against the processed food onslaught we face everyday as Americans. Asparagus is a low-calorie vegetable that’s loaded with a dense nutritional profile. Fiber, amino acids, folate and vitamin K all contribute to help asparagus consumption promote a healthier body and longer life.

16 HOW OUR PETS

HEAL US By Lisa Woodside

umans have been living with dogs and cats for over 10,000 years. So it should come as no surprise that having cats and dogs in our homes helps us to feel more relaxed and calm. Beyond de-stressing, our live-in pets provide a host of health benefits. We're wired for connection with other creatures, and our cats and dogs provide more than just unconditional love.

•

The power of a cat's purr: Your cat could be sharing her "9-lives" resilience with you through her purr. Cats purr at a frequency of 25-150 Hz. According to Leslie A. Lyons, an assistant professor at the School of Veterinary Medicine at the University of California Davis, research has shown that sound frequencies at these levels help to "improve bone density and promote healing." That cat purring on your chest could be bringing you sonic muscle healing and stronger bones.

February is American Heart Month, and the first Friday Ameri-

Whether national events or local fundraisers, there’s a place for you.

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Four-legged heart protection: Petting your Golden Retriever can help keep you out of the doctor's office. According to Dr. Marty Becker, author of The Healing Power of Pets, having pets in your home increases your likelihood of surviving a year after a heart attack by 8 times over someone without a pet. He points out that pets lower our blood pressure, cholesterol and even the number of doctor visits we make.

•

Meet my furry antidepressant: That little Yorkie on the end of the leash eases depression and feelings of isolation by working as a conversation starter. British researcher June McNicholas, Professor of Psychology at the University of Warwick found that dog walkers talked with more people than those walking without a pet. In fact, the dog-owner's attire did not change the results. Sleek to shabbily-clothed dog walkers had the same results; folks were attracted to

the dog. Having more social interactions improves a person's sense of psychological well-being, and the side-effect of walking your dog is daily exercise for both person and pet. The more we research, the more health benefits are discovered to simply owning and enjoying your pet. By nurturing and caring for our pets, we receive nurturing, relaxation and a sense of well-being ourselves. For optimum physical and mental health, include a pet in your self-care routines. If you don't have a pet and want help selecting one, check with a veterinarian.

24 recipe

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Strawberry Lady Finger

By Nellie Palmer

Cake

INGREDIENTS Cake • 1 box strawberry cake mix • 1 box cheesecake pudding • 3 eggs • 1 stick butter, softened • 2/3 cup triple sec or apple juice Filling • 1 container Philadelphia cream cheese • 2 cups powdered sugar • 2 boxes instant vanilla pudding • 1/2 Madagascar vanilla bean • 4 cups cold milk • 1 pkg. lady fingers INSPIRE HEALTH

TIPS

Slowly melt your chocolate and closely monitor its temperature because it easily burns and seizes. Before beginning, make sure all working and melting surfaces are dry.

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One popular misconception is that the symptoms and risks are the same as they are for men. The truth is that they’re different for everyone, and Go Red helps inform women how they can stay educated on knowing their risks.

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By helping more women avoid heart disease and its untimely outcome, you’re allowing them to continue pursuing their dreams. The leaders, experts, scientists and innovators this world needs more of could be the life you help save. To donate to Go Red For Women or get involved and learn more, visit their website GoRedForWomen.org.

pets

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Known throughout the culinary world for adding nuance to a dish, asparagus can’t hide from the health food world much longer. Studies are beginning to show that this vegetable can reduce your risk for heart disease due to its soluble fiber content. Soluble fiber is responsible for helping lower cholesterol levels by binding with particles in your digestive system before they have the chance to make their way any further. Additionally, asparagus has high levels of antioxidants, encourages anti-inflammation in the body, and contains potassium; which all support a healthy heart. Asparagus’s nutritional profile makes it a great preventative food to consume when considering long-term health. In helping reduce the risk of diabetes, asparagus flourishes because it helps flush the body of salt, improve insulin secretion, and enhance beta cell functionality. Its high levels of Vitamin K help regulate blood clotting, and a comprehensive list of B vitamins ensure that this pencil-shaped veggie gives you a full armory of health benefits. The fact that asparagus has folate begins to separate it from the rest of the pack. Folate is a crucial nutrient that many people are lacking, and when you realize that it’s a major player in red blood cell growth and healthy DNA production, you’ll want all you can get. These building blocks of health are important in everyone, but particularly in pregnant women. Asparagus is a great veggie to crave because its folate content is linked to promoting healthy pregnancies, and ultimately healthy kids. It's time to start including more asparagus in your diet, because you wouldn’t go into battle without the right weapon, and this green spear is the perfect one to help you live healthier, happier and longer.

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cans come together to wear red in solidarity of heart disease awareness. It’s a unifying moment, and millions of people show their support in the community. There are also Go Red events happening all over the country, which means you don’t have to make a long trip to get involved, find support or provide help to others.

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us g a r a p s A I

Heart disease’s biggest ally is inactivity. By getting up, getting out and getting involved you immediately begin to help women all over the world strive for a better, longer life. Women like you are the reason we’ll win the war against heart disease, and Go Red For Women provides countless opportunities to join the fight.

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TRY THIS Sweet Citrus Body Scrub • 1/2 cup of raw coarse cane sugar • 1 drop of essential orange oil • 1 tbsp. of fresh squeezed orange juice • 1 tbsp. of orange zest • 2 tbsp. of coconut oil (use more if needed to obtain desired consistency) • Mix sugar and coconut oil. Add remaining ingredients. Store mixture in an air tight container, perhaps a Mason jar. Use two applications within one week. • Place 1 tbsp. at a time in the palm of your hand. Rub your hands together and begin massaging the mixture into your skin from head to toe. Once your entire body is coated, rinse with cool or room temperature water.

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hot springs, most natural water sources are either cold or room temperature. They also contain essential minerals vital for the skin. While we may not be able to mimic the minerals that are vital for the skin, we can adjust our water temperature. 2 • Exfoliate the skin from head to toe at least twice per week. Exfoliation helps rid the skin of dry, dead skin cells, creating a renewed surface. Make your own exfoliates with raw sugar, a few drops of essential oil, and coconut or avocado oil. 3 • Moisturize skin with natural emollients. Instead of store bought lotions that contain chemicals that may work against your skin’s natural chemistry, try using natural oils to moisturize your skin. Some oils include coconut oil, avocado oil, or almond oil. 4 • Stay well hydrated and reduce caffeine intake. Fruits and vegetables have a high water content, making them an ideal part of a moisture-rich, skin-enhancing diet. Drinking adequate amounts of water each day will prevent symptoms of dehydration, like dry skin.

DIRECTIONS  Combine cake ingredients and mix with mixer for 2 min.  Line two 6" pans with parchment paper and cooking spray. If you do not have 6", use 8" and trim cake to size. Split batter between the two pans and bake according to box instructions, taking into account the thinner cakes. Filling  Make vanilla pudding using hand mixer. Add cream cheese, vanilla and powdered sugar. Add more sugar if filling is not thick enough to pipe onto cake.  Remove cakes from oven and place on rack to cool.  Slice cakes in half to make four layers. Spread filling between each layer. Pipe filling around outer edge. Place lady fingers around perimeter of cake. Tie Ribbon around cake for decoration.

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Tips For Keeping Kids Safe Online

CLEAN YOUR CASHMERE SWEATERS IN THE

Wa shin g Machine?

most dry, you can hang it on a hanger until it dries completely. If you feel nervous about putting your valuable cashmere sweaters in the washing machine, experiment by

By Debra Day

trying this method on a sweater that you have already had for a long time. This is also an ideal way to clean cashmere sweaters you find at low prices in thrift stores. You can indulge your

The world has become more reliant on online connections than ever before. The internet is the easiest way to stay connected with kids and for them to explore, learn and find entertainment when they need it. But, it's important to keep kids as safe as possible while they browse the World Wide Web. Let's discuss five ways to keep kids safe while they use the internet.

taste for cashmere while knowing you won’t have to spend a lot of money to dry-clean your favorite sweaters.

By Andrew Wilkes

MANY PEOPLE WHO LOVE OWNING AND WEARING CASHMERE SWEATERS HATE HAVING TO PAY A LOT OF MONEY TO HAVE THESE SWEATERS DRY-CLEANED. WHAT MANY PEOPLE DON’T REALIZE IS THAT CASHMERE CAN BE WASHED VERY SUCCESSFULLY AND EASILY IN AN ORDINARY WASHING MACHINE. LEARN HOW YOU CAN SAVE A LOT OF MONEY BY WASHING YOUR CASHMERE SWEATERS AT HOME OR AT THE LAUNDROMAT, USING SHAMPOO OR EVEN DISH DETERGENT AS YOUR SECRET INGREDIENT. Cashmere sweaters have a reputation for being a luxury item because they are so wonderfully soft and elegant. Many people who already own cashmere sweaters, as well as those who would like to, don’t want to pay high prices to dry-clean cashmere. You may be surprised and pleased to discover that you can actually wash cashmere very successfully in the washing machine. A cashmere sweater washed the right way in a washing machine actually comes out looking as soft and fluffy as when it was new! In order to clean cashmere successfully in a washing machine, you need to use a detergent that will not harm the fabric. This means that you cannot use regular laundry soap to clean cashmere. You can however, use a soap or detergent that is formulated for wool garments and delicate fabrics. You can even use shampoo or dish-washing liquid (not the kind for

automatic dish-washing machines) to clean your cashmere sweaters! Set your washing machine on the delicate cycle, and use only cold water for both the wash and rinse cycles. It’s best to let the machine fill up with

water before you add the detergent or soap. Follow the directions on the package if you are using soap meant for cleaning wool garments. If you are using dish-washing soap or shampoo, add about three or four tablespoons of the liquid to the water in the machine and swish it around. Place your cashmere sweater or sweaters in the water, and squeeze the fabric to be sure it is completely wet. Then start the machine and let it complete its cycle. At the end of the cycle, remove the sweater or sweaters from the washing machine. If the sweater has become smaller due to shrinkage, stretch it out to its original shape by using your hands. Place the sweater on a drying rack if you have one. If you don’t have a drying rack, simply lay the sweater on some clean towels at the bottom of the bath tub until it is nearly dry. When the sweater is al-

Set Up Programs To Monitor Internet Usage You can't monitor what your child is doing online 24/7, no matter how hard you try. You need to sleep, eat, and go to work Fortunately, you don't have to do all the work in this category. There is software available to keep track of internet use, block inappropriate content on social media sites like Instagram and TikTok, and even manage amounts of screen time.

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Review Apps Beforehand Before your child downloads anything to their device, be it a game, a learning app, or a social media site, make sure to do your research. Apps purchased or downloaded from stores often have reviews that users post detailing the quality of the app. Read them, and if they seem negative or indicate that the app may not be safe for kids, let your child know. Be sure to pay close attention to any apps and sites that feature end-toend encryption, video chats, direct

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messaging, file uploads and user anonymity. These are all tools that are frequently relied upon by online child predators. Keep A Closer Eye On Your Children's Activity Social media sites are a labyrinth of connection, activity and exposure, and it's not always easy to know exactly what kids are seeing or sharing. Sometimes, you need to see your kids' activities for yourself. Social media accounts aren't difficult to make. Find out what sites your child has an account with, sign up under a different name, and then follow them. This way, you can see firsthand just what they are sharing with their followers, what posts and pages they like, and the manner of content they are exposed to.

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Watch For Potential Signs Of Distress Be aware of any changes in your child's behavior, both online and offline. If they exhibit signs of anxiety, depression and anger, suddenly make attempts to hide their online activity, or noticeably change their device usage, talk to them. Again, make sure that your child knows they won't get in trouble or have their device usage restricted if they're honest about what they may have seen or done.

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tent. Finding out what they are and how to adjust them is one of the easiest ways to keep your children safe online. Talk to your internet service provider about parental controls over your chosen network. And communicate with your children about these privacy settings so that they know why they exist.

Set Parental Controls Devices, apps, and games generally have privacy settings and parental controls that can block certain con-

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