Inspire Health Issue 60

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Empowering Natural Living

What Is




g n i n e d r a G FOR THE AGELESS





INSPIRE HEALTH § #inspirehealthmag


contents Issue 60


Bike Safety Tips



The Benefits of Oats & Creative Ways to Consume Them


Turmeric for Glowing Skin



What Does Folate Have to do With a Healthy Mind?


Destination Camps. What’s New? What’s Good?


Beach Worthy Thighs

Does IV Vatamin Therapy Really Work?



7 Diet Trends to Help You Lose Weight, Get Fit and Feel Great

High Heels Are Not a Must


Folate-Packed Buddha Bowl


What is Glutathione?


Savory Spiced Chickpea Oatmeal


Beat the Heat Keep Your Pets Safe This Summer


Glutathione Boosting Curry


super food germ. Studies have revealed that those who regularly consume oatmeal have a lower body mass index, a smaller waist circumference and a lower body weight. The feeling of fullness or satiety that can come from eating oats helps reduce temptations to snack between meals. CREATIVE WAYS TO GET YOUR OATS

s t Oa



By Juliane Kristine Morris

ome people consider eating oatmeal a comforting and delicious experience, but other people just don’t care for the texture and taste of traditionally cooked oatmeal. Whether you are an oatmeal flavor cheerleader or you do not really care for oatmeal, being aware of these three known oat health benefits and these new ways to try oats can help you harness oats health for your best living. DENSE IN A VARIETY OF NUTRIENTS

Rich in nutrients, a half a cup of dry, quick-cooking oatmeal has five grams of plant protein, 27 grams of carbs with four grams as filling fiber and only 150 calories. Oats offer vitamins and minerals including iron, magnesium, B vitamins, selenium and zinc, as well as antioxidant and anti-inflammatory polyphenol elements to reduce oxidative stressors and help reduce effects of


aging, protecting against heart disease, stroke and type 2 diabetes. The nutritional benefits in the range from dense steel cut to lighter rolled oats is the same.

Add-ins to oatmeal add flavor, and sometimes even more health benefits. Try adding cinnamon, maple syrup, ginger, fresh fruit or dried fruits, nut butters, whole nuts, pumpkin, sesame or other seeds you like. Rolled oats can be added to baked goods like muffins, breads or even pancakes, or included in burger patties, meatballs and casseroles. Savory add-ins like an egg, lentils, sliced avocado, shredded zucchini or pesto work well too. You can also try your oatmeal combination chilled.

Enjoy the oat benefits and make it work well for your taste buds.


Oats contain a fiber called beta-glucan which is especially protective, defending the immune system, reducing bad cholesterol and helping regulate blood sugar. Beta-glucan is also an antioxidant that helps prevent neurodegenerative diseases like Alzheimer’s and hardening of the arteries. Beta-glucan also works as a prebiotic to feed good gut microbes and reduce gut inflammation. OATS ASSISTS WEIGHT MANAGEMENT EFFORTS

Oatmeal carb content is a whole grain (not a refined grain) that counts as a healthy starch—intact, fibrous and nutritional, not stripped of the bran and


publisher's note M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Amber Marie Arevalos Jennifer Dean Christian Dischler Crissie Mergogey Juliane Kristine Morris Liza Williams

production & 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.

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natural beauty

c i r e m Tur For Glowing Skin By Amber Arevalos


urmeric is a simple yet robust spice that has been used in various ways for centuries. There have been numerous studies and tests done to show the effectiveness of turmeric. It can be used in cooking, beauty items and many other health products. Turmeric stands out for its ability to help with numerous skin conditions, such as acne, eczema, psoriasis, sun spots, scarring and atopic dermatitis. Curcumin, which is found in turmeric, is a powerful antioxidant. Mount Sinai Hospital has found that these antioxidants scavenge molecules in the body known as free radicals, which damage cell membranes, tamper with DNA, and even cause cell death. Antioxidants can fight free radicals and may reduce or even help prevent some of the damage they cause. The antioxidant power and its ability to assist in collagen production can also help with reducing dark circles



and may even prevent premature aging. Turmeric can assist in preventing skin cell clumping and clogged pores. It also has antibacterial properties, which gives it the ability to eliminate acne-causing bacteria. It assists in preventing acne, but it can also help with acne scars. Along with its acne-fighting and rejuvenating properties, turmeric can also help your skin look brighter and soothe and reduce inflammation. Are you looking to boost the appearance of your skin to have a more natural glow? Due to its microcirculation properties, it can give you that glow. A turmeric mask may do the trick. states that turmeric characteristics may provide glow and luster to the skin. Turmeric may also revive your skin by bringing out its natural glow. We have provided a simple yet effective recipe for you to try and experience the benefits of turmeric. § #inspirehealthmag

Turmeric Face Mask for Glowing Skin Provided by INGREDIENTS • 1 tsp turmeric powder • 1 tsp organic apple cider vinegar • 1 1/2 tbsp of organic honey • 1 tsp milk or yogurt. DIRECTIONS  Mix.  Apply to face.  Allow to rest.  Rinse.

Turmeric is a powerful spice that can assist with so many skin conditions. Remember to choose an excellent clean source without fillers for your turmeric mask and other supplement needs. Add some

to your food or take it in a pill form. Many beauty goers are reaching for this golden antioxidant boost to add to their beauty routine. Whichever you choose, know that it can assist in more than just skin conditions.







THIGHS By Juliane Kristine Morris

Nice, toned thighs are beach goals! The sun is out, and the swimsuits are on to bask in the glory of summer! Reaching your goal for those beach worthy thighs can be as simple as following these 4 exercises below. Remember to increase the intensity, add weights or bands and increase reps and the number of sets.

Barbell Back Squat Squats are one of the most popular leg building and booty building exercises.  Set barbell to your customized height on the squat rack (with or without weight)  Step underneath the barbell and let it rest on your upper back muscles. Place your hands on both sides of the bar. W hile keeping your core engaged and your feet slightly wider than hip-width apart, lift the bar off the rack and step forward to begin squat.  Begin to move downwards into a 90-degree angle, keeping your core engaged.  Push back to standing position through your heels and squeeze your glutes.  Repeat 10-12 reps 3 sets.

Glute Bridge Glute Bridges are known for relieving lower-back pain and strengthening your quads, hamstrings, and glutes!  L ie face up on a mat with your knees up, feet flat and chin tucked. D rive your pelvis and hips upwards, while keeping your core engaged and back neutral.  Squeeze your glutes, holding for 3 seconds.  Return to beginning position.  Repeat 15 reps for 3 sets.


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Deadlift Deadlifts are a full-body movement that strengthens your entire body!  Position feet shoulder width apart with your toes under the bar. R each down for the bar, keeping core engaged, feet flat on ground, and your head and spine in a neutral position.  Squat down and grasp bar outside of lines with and over/under hand grip.  L ift bar by pushing upward with your legs and heels, not your back. The bar should be as close to your shins as possible.  Squeeze your glutes at the top.  L ower bar to floor while keeping core tight and head and spine neutral.  Repeat 8-10 reps for 3 sets.

Bulgarian Split Squat Bulgarian Split Squats are a lower body exercise that works your quads, glutes, hamstrings, and calves!  S tand about 2 feet away from a bench or chair with your feet hip-width apart and core engaged. P ut your right foot behind you on the bench.(This will take a few tries to get a comfortable preference–your right leg will only be used to balance your movement). B end your left knee down, allowing your right knee and leg to move naturally. (Do not allow your left knee to pass your toes. If this happens reposition your foot further from the bench.)  L ift with your left quad, glute, and heel to return to the starting position.


healthy body diets involve fasting for a certain number of hours at a time, while others include fasting for a day or more. This diet isn't right for everyone, so be sure you check with your doctor before you try it.

s d n e r T t Die To Help You Lose Weight, Get Fit and Feel Great

By Jennifer Dean THE POPULARITY OF DIFFERENT DIETS COMES AND GOES ACCORDING TO WHAT IS HAPPENING IN THE WORLD, AS WELL AS THE LATEST RESEARCH ON FITNESS, NUTRITION AND WEIGHT LOSS. WHILE SOME DIETS COME INTO AND OUT OF FASHION, OTHERS COME ON TO THE SCENE AND STAY RELEVANT. THE DIET TRENDS YOU CHOOSE TO FOLLOW WILL DEPEND ON YOUR OWN NEEDS AND EXPECTED OUTCOMES. HERE ARE 7 DIET TRENDS THAT ARE CURRENTLY POPULAR. IMMUNITY DIET The immunity diet is based on eating for good health and creating a strong immune system that will fight disease. To follow this diet, you will want to focus on foods that are high in vitamins like A and C as well as certain minerals and live bacteria. Some immune-boosting foods include citrus fruits, turmeric, yogurt, spinach and green tea.



WHOLE 30 DIET Whole 30 is an elimination diet that lasts for 30 days and is used to reset your body so you can feel great physically and mentally. It is not a weight loss diet, but some people might see a drop in pounds. The diet involves eating whole foods like unprocessed meat, nuts and vegetables and eliminating foods like grains, sugar and dairy. FOCUS ON PROTEIN Many people believe that protein is the key to weight loss and good nutrition. While certain diets in the past focused on any type of protein, most protein eaters today choose low-fat proteins like chicken breast over fattier red meats. Other great sources of protein include eggs, nuts and fish. Consuming more protein may be able to help you lose weight and get fit, but don't forget about your fruits and veggies too. INTERMITTENT FASTING Intermittent fasting is one of those diet trends that was popular many years ago and has now come back into fashion. There is some solid evidence that intermittent fasting can work if done in the right way. Some § #inspirehealthmag

FLEXITARIAN DIET The flexitarian diet is mostly vegetarian. Many people on this diet avoid meat 90% of the time or more, but they may indulge in a meat dish once in a while. Some people follow this diet for its nutritional value, while others do it for environmental or animal-friendly reasons. VOLUMETRICS DIET This diet appeals to many people because the focus is on being full most of the time. You follow this diet by eating a lot of low-calorie foods and very few that are high in calories. Followers of the volumetrics diet eat large amounts of foods like fruits, vegetables and soups. They avoid foods like nuts, oils and sugar. No food is completely off-limits, so you can have any food you like in small portions. DASH DIET DASH stands for Dietary Approaches to Stop Hypertension, and was created as an eating plan to help people lower their blood pressure. However, some people have found that it also helps them lose weight and be healthier in other ways. DASH is low in saturated fat, red meats and sugar. Instead people on this diet eat whole grains, vegetables, fruits and low-fat dairy products as well as lean meats and fish. Following a diet trend can be a way of getting healthier, and you should choose one according to your individual needs. Some people prefer to follow a strict plan, while others like looser boundaries. Whatever you choose, it's always best to talk to your health care professional about your intentions. Maybe one of these current diet trends will have you on the path to feeling fitter.





d e k c a P e t a l o F BUDDHA BOWL

INGREDIENTS • 1 cup uncooked quinoa • 2 cups vegetable broth • 1 cup chopped asparagus • 2/3 cup shelled edamame, frozen • 2/3 cup corn kernels, frozen • 4 cups spinach • 1/4 cup shelled sunflower seeds • 1 avocado, cubed Maple Tahini Dressing: • 2 tbsp tahini • 2 1/2 tsp apple cider vinegar • 1 1/2 tsp soy sauce • 1 tsp maple syrup

By Crissie Mergogey

DIRECTIONS  Bring the quinoa and vegetable broth to a boil in a small pot. Cover and reduce heat; simmer for 15 minutes. Fluff with a fork and set aside.  While the quinoa cooks, saute the asparagus, edamame and corn with a bit of oil or water until the asparagus is tender, about 5 minutes.  Mix the maple tahini dressing ingredients in a small bowl until smooth.  Divide the spinach into two bowls and add the cooked quinoa, edamame, corn, sunflower seeds and avocado.  Drizzle with the dressing and enjoy!

Serves: 2 Time: 25 minutes


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eat fresh

RADISHES By Christian Dischler


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ver wonder what secrets these little root vegetables hold for our health? Within their crimson spectrum is a variety of health benefits that are more than enough reason to incorporate these spicy veggies into your Spring time diet. Today, we’ll be looking at the two components to radishes: the root bulb and the greens (or tops). Radish bulbs come in many shapes and sizes. Ranging from the small watermelon radish, to the elongated and light daikon radish. Found in specialty dishes, like kimchi, or in a more casual setting like garnish on a fresh salad, these bulbous veggies are wonderful helpers to our bodies. They’re cruciferous vegetables and contain a healthy amount of sulfur, iron and iodine.

These minerals assist our bodies by acting as a natural pesticide which works to kill intestinal parasites. They also preserve the cleanliness of our arteries by creating a barrier in blood vessels to prevent plaque build-up. This cardiovascular support leads to a healthier you by preventing heart disease and increasing good cholesterol, while reducing bad cholesterol. Radish skin repels almost every cancer type, while simultaneously restoring your kidney, liver, pancreas and spleen. Talk about a lot of help from a little root! The tops of radishes have a case for being the most thrown away veggie component of all time. They’re often left to rot, when in fact they’re full of wonderful benefits for our bodies. They’re considered the second most naturally occurring prebiotic. On top of that title, they’re packed with minerals, phytochemi-

cals, vitamins and antioxidants that help fight cancer. Radish greens are truly a unique and wild food and can fix our colons and intestinal tracts. Specifically, they will target to most dysfunctional intestinal tract, and due to their high enzymatic profile, they will increase the nutritional uptake. They also remove heavy metals from our bodies and actively ward off diseases like MS, ALS and neurological Lyme. Next time you’re browsing the local market grab a radish bundle to take home and experiment with. Try them raw on a salad to keep their spicy flavor profile intact. Or roast them with some garlic oil and herbs to calm down their pepperiness. And don’t forget to save the greens! Rinse them off and add them into a chopped salad, or sauté them quickly like you would spinach. Your body will thank you.




What Is


The body’s absorption of glutathione from food sources is not hugely effective but consuming foods high in amino acids that contain sulfur like these help the body increase glutathione production:

By Juliane Kristine Morris


Collard Greens

he science of free radical chemistry is well known, with a focus on the important balance between free radicals and antioxidants for optimal physical health and function. When free radicals overpower a body's capability to safely regulate itself, then oxidative stress occurs, adversely affecting our DNA, proteins and lipids. This oxidative stress can trigger a variety of diseases. Glutathione has been in recent research as a very powerful and natural antioxidant, comprised of the amino acids cysteine, glutamate and glycine. As we age, our natural production and supply of glutathione diminishes. Studies show that people with glutathione levels below the normal range tend to be in poorer health compared with people with higher glutathione levels, with certain health problems like cancer, Type 2 diabetes and Parkinson’s disease occurring more often. Glutathione protects against oxidative stress with regard to heart and brain tissues that naturally age, so good levels of glutathione aid to lower risks for cardiovascular diseases and related dementias like Alzheimer’s disease. When we are under stress or fighting illness, our body’s demand for these amino acids increases to help manage stress and disease.



Besides stomach enzymes degrading glutathione, the more we cook or process our food, the more it’s available and useable glutathione deteriorates. Foods rich in sulforaphane help increase and restore blood and cellular glutathione levels, and can be found in cruciferous vegetables like cauliflower, cabbage, broccoli, kale and bok choy. Also, the spice turmeric is rich in curcumin and able to biosynthesize glutathione within our cells. Taking a glutathione supplement orally does not appear to be effective as whole food sources. Other studies have looked at glutathione injections and glutathione inhaling into the lungs as a method to increase the body’s glutathione level. Glutathione supplementation benefits from non-food methods does not seem to yield conclusive evidence. Natural whole food supplement sources may be your best bet. Longterm glutathione supplementation has been linked to lower zinc levels. Also, inhaled glutathione may cause asthma attacks for asthma sufferers. Other supplements may naturally boost glutathione in the body, including curcumin, N-acetylcysteine, selenium, silymarin, vitamin C and vitamin E. Consult your physician or nutritionist for more information. § #inspirehealthmag


Broccoli Asparagus Spinach Avocados Shallots Onion





cover story


By Juliane Kristine Morris


t any age, outdoor gardening remains a best activity choice–whether to produce decorative flowers to adorn a home, provide edible ingredients for mealtime, or help nature’s bees and other creatives to thrive. Gardening connects us with our natural world and awakens our senses. For aging bodies, gardening’s lightto moderate-intensity workout helps keep calories in check, and assists to maintain and improve flexibility, coordination and strength. By being aware of ability and making accommodations for limitations, gardening can remain thoroughly rewarding. P ATHWAYS: Consider your pathways to and around the garden area. Are they flat, well-paved and generally safe? Paths that are four or more feet wide allow access to walker and wheelchair maneuvering. Place a comfortable and shaded outdoor bench or chairs along the path. Install low-voltage and solar-powered path lighting to improve pathway visibility.


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H EIGHT & ACCESS MATTER: Raised beds or planters help with planting, watering, feeding, weeding, and harvest time, while minimizing excessive straining, bending and reaching. Using garden pots, planted flowers and veggies can be in lighter weight foam-walled or resin containers with lightweight or soilless mixture, and moved around if locking casters can be incorporated. G ROWING CHOICES: Select plants that can tolerate being left to their own devices so that if you skip a day now and then, the garden’s health and success is not compromised.

Native plants are a great choice for ease of care. G ARDENING ADVANCEMENTS: Explore advancements in vertical gardening where vining plants are encouraged to grow upward with supportive stakes, trellises, fences and cages. These are also helpful during harvest time, and add more space to limited areas. Irrigation innovations add efficiencies to make gardening efforts more targeted and less time and labor intensive

Fo r a g in g bodie g a rd e n in g ’s lig ht s, m od erate- inte n si- to work out h el p s k ty ee ca lo ri e s in ch ec p k, a n d a ss ists to m a inta in a n d im flex ibility, coord p ro ve in ati a n d st re n gth. on S AFETY MEASURES: Use a safe sunscreen (including protective SPF lip balm), a broadbrim hat, sunglasses, gardening gloves, sturdy shoes and insect repellent when needed. Wear lightweight, long-sleeved clothing to help protect against sometimes slower-healing garden scratches and cuts. Work in the morning and evening when the sun is lower and air cooler. Take a filled reusable drinking container outdoors so the thought of having to go indoors to get a drink is not a hindrance to quenching your thirst.

M OVEMENT MATTERS: Tighten the body’s core muscles when lifting and placing down carried items, taking care not to twist. To help prevent injury, bend at the knees and hips. Use a stool rather than kneeling or crouching to do ground-level work. Avoid excessively prolonged repetitive motions and work that strain certain muscle groups or joints. Switch between easier and more rigorous tasks to provide periods of less straining work.  TOOL TIPS: Tool handles can be painted in bright colors or wrapped in colorful tape to make them easier to locate from tool inventory or if dropped. Some tools have thicker handles which are sometimes easier to grip and control, or wrap the handles of existing tools with sliding form-fitting foam tubing.

B RING THE GARDEN INDOORS: Planting a small potted garden on a windowsill or two around the home creates a low maintenance way to continue enjoying living, green, oxygen-gifting and spirit-lifting plant growth. INSPIRE HEALTH





Chickpea Oatmeal By Crissie Mergogey

INGREDIENTS • 1 can (15 oz) chickpeas, rinsed • 1 bell pepper, sliced • 1 small red onion, sliced • 1 tbsp olive oil • 1/2 tsp ground cumin • 1/2 tsp chili powder • 1/2 tsp smoked paprika • 1/2 tsp garlic powder • 1/2 tsp dried oregano • 1/4 tsp salt, or to taste • 1/8 tsp black pepper • pinch cayenne pepper (optional) • 1 cup rolled oats • 3/4 cup vegetable broth • 3/4 cup milk or non-dairy alternative • 1 avocado • Cilantro, for garnish DIRECTIONS  Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone baking mat.  Add the chickpeas, bell pepper and onion to the lined baking sheet. Sprinkle evenly with the spices, and mix to coat the veggies. Bake for 20 minutes.  Meanwhile, bring the oats, vegetable broth and milk to a boil in a small pot. Reduce heat and simmer for 7-10 minutes, stirring frequently until thick and creamy.  Top the cooked oatmeal with the savory chickpea veggie mixture, top with avocado, and garnish with fresh cilantro. Serves: 2 Time: 25 minutes


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mighty kids

Bike Safety Tips By Juliane Kristine Morris



ike anything else, things change, and bike safety has changed a bit too. Practicing safety as a bike rider covers a lot of territory­—the physics of speed and stopping, the readiness of biking equipment, and always: being aware of your surroundings and having your surroundings be aware of you! Follow these child bike safety tips to help ensure a happy and healthy ride.

Determine your safe bike ride route or area. Streets of quiet, rarely driven neighborhoods have long been considered ideal, but knowing what is safe has to do with understanding a child’s ability. If you’re considering a ride on a more trafficked bike route, can the child independently start, ride and stop the bike in a straight line? Share with someone close to you where you’re going and when you expect to return.

Perform a safety check. For a bike that has been sitting out of use for a long time, a bike tune-up may be a good idea since the pros know what to look for and can address issues that may need a fix. Check to be sure tires are fully inflated. Try out the brakes before getting on the bike by wheeling the bike forward and evaluating each brake. Be sure the bike chain is properly engaging with the gears as it cycles a turn or two.

Conduct a personal safety check. Your checklist should include a well-fitting and secure bike helmet, highly visible clothing, no loose fabric, straps, laces that could get caught in the mechanics of a bike. Be sure bike riders are in the right frame of mind, have enough reserves to enjoy exerting energy, and are ready to be attentive. Take some water if someone might become thirsty on your ride.

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Leave surprises for birthdays, not bike rides. When you bike ride in a predictable way, then walkers, car drivers and other bike riders have fewer accidents. Unfortunately, collisions with others happen when a rider may suddenly and unexpectedly sway or stop the bike. Hand signals can share bike riding intentions, and parents who model such hand signals and predictable riding help their children learn bike safety, the importance of predictability and of being seen by others. Ride with the direction of traffic, obey all traffic signals and use a bell or loud voice to communicate bike riding intentions with others as needed.

Happy Wheeling!







ur fur babies mean the world to us! We treat them as if they are our own flesh and blood. We take them to the groomers, care for them when they don't feel well, and always look out for their well-being. The summer months can be grueling for our furry companions, and there are several ways to ensure they have a safe, cool summer! Your pup's temperature runs much higher in a normal range than a human’s does. A dog’s temperature range is between 101 to 102.5 degrees Fahrenheit. Anywhere above 103 degrees Fahrenheit is a slight concern. Keeping your pet's body temperature regulated is very important when planning for any activities that require them to be outdoors for a lengthy amount of time. Ensure there is shade or an area where your pup can relax in non direct sunlight. In some areas, that may be difficult but invest in an umbrella



or canopy to make sure your pet can take a break out of the sun. Along with shade, it is essential to have plenty of water. The standard fluid intake for your furry friend is one ounce of water for every pound that they weigh. There are portable dog bowls and even pet water bottles. Account for the amount of activity you will be doing, such as walking or hiking, so that your pup has plenty of water. If the temperatures are excessive, keep your pup calm and stay away from heavy activity if at all possible. Choose water play over fetch or dog park activities. Invest in a kiddie pool or portable misting system to keep cool. Have on hand ice packs or a cooling mat which can be beneficial when your pet wants to relax and lay down. If your dog seems to be overheating and can't cool down, try placing a cool water bottle or cloth on the chest or belly area for immediate relief. Frozen toys and yogurt treats § #inspirehealthmag

may be another option to beat the heat. There are several signs to watch for to ensure your pet is not overheating. The most common is frantic panting. Most dogs pant, but this one may seem difficult for your pup to find relief. They may also show signs of extreme salivation and labored

breathing. Some more examples of overheating include changes in gum color, increased pulse, excessive thirst and possible vomiting. However you plan to spend your summer days, keep your pet comfortable and remember the safety tips to avoid overheating. Help your pup beat the heat by following our simple tips.




GLUTATHIONE Boosting Curry By Crissie Mergogey

INGREDIENTS • 3/4 cup diced onion • 3 garlic cloves, minced or grated • 1/2-inch fresh ginger, grated • 2 tsp coriander powder • 1 tsp garam masala • 1 tsp cumin • 1 tsp smoked paprika • 3/4 tsp turmeric powder • 1/2 tsp salt • 1/4 tsp black pepper • 1/2 medium cauliflower, chopped into florets • 2 medium Yukon gold potatoes, peeled and chopped into 1/2-inch chunks • 1/2 cup vegetable broth • 1 can diced tomatoes, no salt added • 8 oz sliced mushrooms • 3-4 cups chopped kale • 1/4 cup vegan plain yogurt • 1/4 cup chopped cilantro • 1/4 cup chopped Brazil nuts DIRECTIONS  In a large pot, saute the onion and garlic on medium heat for 3 minutes with a bit of oil or water to prevent sticking. Add the ginger and spices and cook for another minute.  Add the cauliflower, potatoes, broth and canned tomatoes to the pot. Simmer for 10-12 minutes.  Add the mushrooms, kale and yogurt. Simmer for another 5 minutes, or until all veggies are tender.  Remove from heat and mix in the chopped cilantro and Brazil nuts.


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Serves: 2 Time: 30 minutes




healthy mind


HEALTHY MIND? By Amber Arevalos


umerous supplements can benefit our overall health. Some are more cerebral than others, such as folate or Vitamin B9. Folate can be found in a variety of foods. This vitamin has been linked to improving mental health, improving mood disorders, aiding in the health of expecting moms, and improving your overall health. As a water-soluble vitamin, it is essential for our health. The research found by the National Library of Medicine showed that both low folate and low vitamin B12 had been found in studies of depressive patients, and an association between depression and low levels of the two vitamins is found in studies of the general population. Furthermore, low folate levels have also shown to have a poor response to antidepressants, and treatment with folic acid has been shown to improve the response.



Across all age groups, folate is essential for brain health. Evidence suggests that folate absorbed through pregnancy is beneficial for the neurodevelopment and behavior of the baby. Vitamin B9 and other B-vitamins have improved cognitive health in aging. Some of the most important roles of folate are its essential functions in creating DNA and RNA, the building of neurotransmitters, and the creation of the nervous system during pregnancy. Folate has also been linked to slowing the progression of age-related memory and cognitive digression. Along with all the positive brain benefits folate provides, there are also overall health benefits. Vitamin B9 is found to protect against some cancers, build muscle and most importantly, assist in producing red and white blood cells. You can find folate in dark leafy greens, beans, whole grains and eggs. There are also supplement forms that you can find at many stores. § #inspirehealthmag

With all these benefits and sources of folate, do keep in mind that there is a possibility of deficiency. Some signs to watch for are a reduced sense of taste, diarrhea, muscle weakness, depression, numbness and tingling in the hands and feet. The recommended intake of folate is 400 micrograms per day. Pregnant or lactating women are required to consume 600 micrograms. With the amount of research, it is important to intake our amount of folate daily. Choose good clean food sources of folate before reaching for the supplements. All nutrients are essential to maintaining overall health, but folate plays a role in many vital functions and its effects on the brain are exceptionally beneficial.

h er Vit a m in B9 a n d otproved B -v it a m in s h a ve ima g in g. cog n it ive h ea lt h in




healthy destinations

By Juliane Kristine Morris

DESTINATION CAMPS. WHAT’S NEW? WHAT’S GOOD? When it comes to encountering barriers that prevent us from achieving our goals of becoming our best selves, it’s easy to get “close enough,” resigning to a satisfaction and acceptance that’s less than what we wanted. It’s a bit like setting on a determined journey to reach the top of a mountain, but then facing some discouragement or obstacle, and choosing to be settling in on that ledge and looking downward at how far we’ve come, yes, halfway up, but calling it quits to inch any higher. And, according to a January 2022 report in the journal JAMA International Medicine, among adults aged 40 to 85, just 10 additional minutes of



moderate to vigorous physical activity per day would save 110,000 lives per year. And with 20 extra minutes per day, this number nearly doubles to 209,459 saved lives. But it’s not just about saving lives, is it? It’s about quality living. Recently researching health and wellness destination camps, I was perusing descriptions and reading reviews of the most well-respected and highly reviewed offerings. Pritikin in Miami, Florida, surfaced to the top of my attention. One Pritikin guest articulated: “The biggest challenge is the lifestyles of others around me who say, ‘it’s just one (cookie), it won’t kill you’ but it is a slippery slope with that one cookie.” – Tessa C. § #inspirehealthmag

With luxury accommodations, wellness classes, Physician-supervised programs cooking schools, meals and snacks, programs like Pritikin provide much of the help most of us can really use to reach the top of that mountain. The Pritikin website says, “Since 1975, more than 100,000 guests at the Pritikin Center and millions world-wide have prevented or reversed health challenges like type 2 diabetes, obesity and hypertension. Their stories are both motivational and inspiring.” Part of the Pritikin All-Inclusive Health & Wellness Retreat is the PRITIKIN LONGEVITY CENTER, where we learn motivating small steps like, "Maintaining a healthy muscle mass for our age is key for preventing falls and unhealthy bodies as well as increasing both qualities of life and longevity." (Danine Fruge, M.D., medical director of the Pritikin Longevity Center in Miami) Prices for a stay at the Pritikin Health Resort can vary, depending on the length of your stay, and the time of year you choose to visit. A standard, one-week couple’s package ranges from $4,563 to $5,577 per person (while a single’s package costs $5,510 to $7,475). Learn more about Pritikin here:







By Amber Arevalos

ntravenous vitamin drips have been gaining popularity in treating various conditions. They are known to be safe and effective. You may have seen this form of therapy floating around the internet being used by celebrities and social media influencers that claim they are a must-have for your wellness regimen but are they worth it or a waste of money? It's simple. You have a medical professional administer the IV, which contains beneficial vitamins and minerals and takes roughly 45 minutes. These sessions typically cost anywhere from $100 to above $300. As of now, no known type of these therapies is FDA-approved and is likely not covered by insurance. Some companies can come to your home, or you can even visit a clinic to get the treatment. Dr. Sam Torbati at Cedar Sinai states that, for the most part, people report feeling better after these treatments because it's a rapid way to receive hydration.



Some companies can come to your home, or you can even visit a clinic to get the treatment. The IV drip works by bypassing the stomach and goes straight to the bloodstream. Dr. Tobati warns that it's not necessarily a good thing that it enters directly into the bloodstream because it bypasses your body's builtin safeguards and filters. This means you must know precisely what is in the IV and choose a trusted source for administration. Many physicians recommend only turning to the IV in a medical emergency, such as someone who suffers from malabsorption. Some other concerns are that the insertions of an IV can be unsafe if not inserted correctly. IVs are invasive and are not risk-free. Being aware of the possibilities before making a home call is important. There is a possibility of infection, inflamed or blocked vein, and § #inspirehealthmag

even possible allergic reaction to an ingredient in the therapy. Ensure that you select a doctor, nurse, physician assistant, or nurse practitioner to assist in your therapy needs. They should be able to go over all the risks and precautions needed before the treatment. Be sure they are following sanitary protocols and are not tampering with the drip. It is a decision that should not be taken lightly. Weight out all the pros and cons to make an informative decision to move forward with this type of treatment. Although it can be a simple and effective treatment, it should only be used when medically necessary. If you choose to use this form of therapy, select a clean, viable source trusted by the medical community.




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By Liza Williams


HIGH HEELS AREN’T ALWAYS ELEGANT: High heels can look awesome, but they can also look cumbersome and unflattering if the fitting’s not quite right, or the style doesn’t suit the wearer. Such problems can cause hobbling and stumbling, and slow your walking pace, canceling out the intended elegance. Excessively high heels can also interfere with your natural posture. The effort of balancing on such thin spikes can sometimes result in hunched shoulders or a protruding bust and backside. All in all, uncomfortable high heels can be worse than pointless.

BE YOURSELF High heels can look awesome, but they can also look cumbersome and unflattering if the fitting’s not quite right, or the style doesn’t suit the wearer. Such problems can cause hobbling and stumbling, and slow your walking pace, canceling out the intended elegance. Excessively high heels can also interfere with your natural posture. The effort of balancing on such thin spikes can sometimes result in hunched shoulders or a protruding bust and backside. All in all, uncomfortable high heels can be worse than pointless.


INSPIRE HEALTH § #inspirehealthmag



Whatever your reason for avoiding high heels, you’ll be doing your body a favor. When your heels are raised up, they put pressure on your toes and other parts of your foot, especially when walking. The muscles in your ankles, legs and back may also be strained, and possibly even damaged or deformed in the long term. Pain, discomfort and inconvenience can ensue, but when you avoid high heels, you avoid all such problems. Comfortable shoes that you can run and jump in will have the opposite effect, supporting your body’s natural powers.

While high heels may be popular, flats and low heels can often be more flattering. They look neat with trousers, leggings, long skirts and beachwear, for instance, and can give the wearer an air of athletic agility. A low heel shows off the natural grace of leg and foot and enables an easy, flowing stride. Flats can also look dainty and offer a pleasing simplicity.

SET AN EXAMPLE If you prefer flatter shoes to high heels, you’re not the only one. Rest assured there are plenty of others who feel like you, even amongst your friends perhaps, and by taking a stand, you’ll be helping them. Branching out from group style can feel awkward at first, even in a small matter like heel height, but your example will embolden others to live out their preferences, too. Don’t be surprised if the smartest dressers in your gang start admiring your alternative footwear.

Wear shoes you feel right in, and you’ll keep the spring in your step. Let the true you shine out, and you’ll look great, high heels or no.






INSPIRE HEALTH § #inspirehealthmag






INSPIRE HEALTH § #inspirehealthmag

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