Inspire Health Magazine Issue 57 8 page Tab

INSPIRE

Empowering Natural Living

SUPERFOOD

Mint

HOW OUR PETS

HEAL US DON'T LET GOOD FATS

MAKE YOU FAT!

FOR ALL THE WOMEN IN YOUR LIFE

! d e R o G © 2020 Fox Printing & Creative Publishing, LLC, New Orleans, LA, All rights reserved

The information contained in this brochure is intended for educational purposes only. A reader should never substitute information contained in this brochure for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of this brochure, do not endorse or promote any of the products or services described in the pages of this brochure and the publishers do not verify the accuracy of any claims made in the editorial contained in this brochure. Readers should not use the information in this brochure 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.

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super food

By Christian Dischler

M

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.

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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 mintbased 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.

recipe

Strawberry

By Nellie Palmer

Lady Finger 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

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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cover story

FOR ALL THE WOMEN IN YOUR LIFE

! d e R o G

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.

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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,

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

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

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cover story HOW TO GET INVOLVED 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.

February is American Heart Month, and the first Friday Americans 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. Whether national events or local fundraisers, there’s a place for you.

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.

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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HOW OUR PETS

pets

HEAL US

By Lisa Woodside

H

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.

• 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.

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healthy body

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.

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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.