Inspire Health #51

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INSPIRE JANUARY | FEBRUARY 2021

PICTURE THIS NEW HEART, NEW LUNGS, NEW LIFE

n e e l h t a K Sh effer

Empowering Natural Living

Lose Weight Without Dieting DROP YOUR SMOKING HABIT

The Lowdown on Food and Your Libido

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contents

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issue 51

5 SUPER FOOD

Horseradish An Unlikely Super Food

8 NATURAL BEAUTY

Natural Remedies for Eczema

10 EXERCISE

Banish Hip Dips

12 HEALTHY BODY

Lose Weight Without Dieting

14 RECIPE

Spinach and Lentil Soup

18 EAT FRESH

Eat Fresh to Lower Your Blood Pressure

20 RECIPE

Crispy Roasted Duck With Orange Glaze

24 RECIPE

NEW HEART NEW LUNGS NEW LIFE

KATHLEEN SHEFFER

Apple Zinger Smoothie

28 MIGHTY KIDS

4 Ways Helicopter Parenting Can Negatively Impact Your Child

30 FEATURE

Drop Your Smoking Habit

32 HEALTHY MIND

Reset Your Brain With a Good Nights Rest

7Signs

YOU HAVE A HEALTHY DOG

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36 FASHION

Top Signs Your Clothes Don't Fit

38 RECIPE

There's Chocolate in That? Unique Foods Made With Chocolate

34

The Lowdown on Food & Your Libido


super food

Horseradish AN UNLIKELY SUPER FOOD

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By Amy Smith

andwich lovers can appreciate the way horseradish sauce adds a little “kick” to their favorite sandwich, but many are unaware of the benefits it provides. The most compelling being it's anti-cancer properties. When you take a nibble of a sandwich spread with horseradish sauce, you do more than just titillate your taste buds - you take a bite out of cancer too.

Health Benefits of Horseradish: It’s a Cancer Fighter

The horseradish plant is a member of the Brassicaceae family, a group of plants which includes nutritionally notable vegetables like cabbage, radishes, kale, broccoli and cauliflower. These vegetables are not only healthy and low in calories; they’re rich in compounds called glucosinolates, which help rid the body of cancer-causing chemicals. It does this by activating liver enzymes that break carcinogens down to a form that’s inactive. Glucosinolates are one of the ingredients that give broccoli its anti-cancer benefits.

More Glucosinolates Than Broccoli?

If broccoli is good cancer prevention, then horseradish may be better. Studies show that the health benefits of horseradish are greater because it contains more glucosinolates than broccoli - or any of the other cruciferous vegetables. In fact, it contains up to ten times the amount found in a serving of broccoli. This means you don’t need to eat as much horseradish to get the anti-cancer benefits. The glucosinolates in horseradish may also be more bioavailable than the glucosinolates in other cruciferous vegetables. The horseradish root contains a natural enzyme that helps break down these cancer fighting chemicals into a form the body can use. This enzyme is released when horseradish root is processed to make horseradish sauce – one of the few cases where processing enhances the health benefits of a food.

Other Health Benefits of Horseradish

Horseradish is very low in calories, yet its spicy taste makes food more filling – so horseradish lovers end up eating less. Horseradish is also great for a stuffy nose or sinus infection, because it helps to unblock the sinuses in much the same way hot and spicy foods that contain peppers do.

* Don’t forget to add some horseradish to the grocery cart; it’s not only healthy, but a tasty substitute for mayonnaise. inspirehealthmag.com § #inspirehealthmag

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editor’s letter

Be Ins pired!

Are you trying to thaw out from the crazy winter weather blues? If so, you might want to occupy your time making some of our scrumptious dishes made with chocolate. Have you ever heard of chocolate hummus or chocolate black bean brownies? What a great way to get your kids to eat more protein! Inspire Health Magazine strives to create cutting edge recipes and educational articles to keep you healthy, germ and virus free and in a subtle, gentle frame of mind. We all need a break from the hustle of responsibilities and quiet our minds and soul with a hot tea and a good read. After you finish reading this issue, take a minute to email our Inspire Health team with your ideas. We are always looking to hear from our readers. Whether it’s an interesting topic you want us to cover, or a way to make a particular recipe healthy, we are here to help. Be Inspired to Be Healthy, Suzanne Fox

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

managing editor Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Anthony Baker Bea Conrad Patricia Danflous Christian Dischler Angie Edward Annie Franklin Liz McGehee Sarah Kirkland Christina Leidenheimer Laine Morris Nellie Palmer Amy Smith Anja Springthorpe Liz Strand

creative team production and design

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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. V5

©2021 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

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natural beauty

Natural Remedies FOR ECZEMA

Aloe Vera Plant

By Amy Smith ECZEMA CAUSES DRY, ITCHY SKIN FOR MILLIONS OF PEOPLE AROUND THE WORLD. NOT ONLY IS IT PAINFUL FOR THOSE WHO SUFFER FROM IT, BUT IT ALSO CAUSES EMBARRASSMENT AND CONFIDENCE ISSUES. WHILE ECZEMA CANNOT BE CURED,YOU CAN ALLEVIATE SOME OF THE SYMPTOMS BY USING ALLNATURAL METHODS AT HOME. Cover Yourself During Cold Weather When it’s cold outside, the wind can make your skin dry and create an eczema flare. Keep your skin covered when going out in cold weather. If you get eczema on your face, use a soft scarf to cover it and reduce cold exposure. Try to avoid thick clothing with wool as it may irritate your skin.Vitamin E Gentle Soaps Your body washes and detergents may dry out your skin and cause flareups. When you are shopping around for new soap, look for ones that are gentle and fragrance-free. When doing the laundry, do not put in fabric softener as it often contains chemicals that can irritate your skin.

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Not Only For Beauty Coconut Oil Using coconut oil can help bring moisture to your skin, which soothes eczema symptoms. Coconut oil is solid in the jar but turns to liquid when it comes into contact with skin. You can apply coconut oil directly to the skin after bathing and before bed. It can be purchased in grocery stores and drugstores. Apple Cider Vinegar When you have an eczema flare, the broken skin can be prone to infection. The acidic nature of apple cider vinegar makes it useful in many home remedies including fighting bacteria. Dilute a tablespoon of vinegar in a cup of water, dip gauze into the solution, then place the gauze on your skin and let it sit for a few hours. If you are experiencing itchy skin all over, pour two cups of vinegar into a warm bath and sit in the tub for about 20 minutes. Aloe Vera Gel Aloe vera gel is used to treat multiple skin ailments, from bug bites to sunburns. It can also soothe broken skin and prevent infections. To use aloe vera gel, apply it directly to your skin. If you have an

aloe vera plant, cut a small part of it off and rub the gel on your skin. Eczema is an uncomfortable condition to deal with. Even though there is no cure, there are ways to treat the symptoms. Try one of these easy, natural remedies at home. If you develop an adverse reaction to any treatment, be sure to stop immediately and contact your doctor.

The aloe vera plant has a long history of being used for medicinal purposes, dating back to ancient Egypt. From relieving heartburn to slowing the spread of breast cancer, researchers are just beginng to unlock the benefits of this easy to grow plant. • Keeps Produce Fresh • Alternative to Mouthwash •L owers Blood Sugar • Potential to Fight Breast Cancer • Relieves Heartburn •R elieves Sunburn and Other Burns • A Natural Laxative

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exercise

HIP DIPS

BANISH

By Annie Franklin

1. SIDE PLANK LEG RAISES A simple exercise that targets the side of the pelvis. Lie on your side with your knees straight. Prop your upper body up on your elbow and forearm. (A) From the side plank position, lift your top knee toward your chest. (B) Do three sets of 20 reps on each side.

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Do you have an inward curve between your lower hips and outer thighs? Those are hip dips, also referred to as "violin hips", and you aren't alone. Hip dips are mostly determined by genetics, but exercises that build the gluteus medius muscle can fill in some of that space to lessen their appearance. If you find yourself frustrated with your hip dips, try some of the following exercises.

2. STANDING LATERAL LEG RAISES Standing lateral leg raises target the outer thigh and hip muscles as well as the whole gluteal area. (A) Stand with your feet shoulder length apart, place your left hand on your hip and raise your right hand upwards. (B) In one motion raise your right leg to the side and reach toward your toe with your right hand. Maintain a controlled motion and engage your glutes while keeping your left hand on your hip for balance. (C) Return to the starting position and switch sides. (D) Raise your left leg to the side and reach toward your toes with your left hand, engage glutes while keeping your right hand on your hip. Do three sets of 10 reps on each side.

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3. SIDE LUNGES Side lunges target the whole gluteal region, especially the side of the hips. Take a wide-legged stance. Keeping your back straight, shift your weight to the right and bend the right knee, then squeeze your glutes as you come back up in a controlled motion. For a total body workout, draw your arms up and out above your head with each lunge and engage your core. Repeat on the other side to complete one rep. Do one set of 20 on each side.

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4. WIDE-LEGGED SQUATS This exercise targets your entire thigh and hips. (A) Start in a standing position with a manageable weight in both hands held in front of your pelvis. (B) Increase the width of your stance to a wide-legged position, turn your feet outward in a 45 degree angle and slowly squat as low as you can while holding the weight in a stationary position. Squeeze your glutes when you come up, keep your back straight and your head in a neutral position. Complete three sets of 10 reps.

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healthy body

LOSE WEIGHT WITHOUT By Anthony Baker Love Plants, Lose Meat. Lean protein (chicken, turkey, fish) can be an important component of a healthy diet. But red meat and processed meat, products like bacon or sausage, are less beneficial. Reduce these types of foods in your diet, and instead eat more fruits and vegetables. Fruits and vegetables are lower in calories and higher in volume than other foods - meaning you can fill up on them without gaining weight as easily. Another advantage is that they are high in fiber, which is essential for anybody trying to lose weight. Viscous fiber, a substance only found in plant-based food, increases nutrient absorption and slows stomach emptying, so you'll feel full longer. Water, Water Everywhere. A simple yet effective strategy is to drink a large glass of water before every meal. You'll find that it helps fill you up so you eat less. You should also try replacing sugary drinks with water. Carbonated, sweetened beverages tend to be full of empty calories, so they don't contribute any vitamins or minerals to your diet. They won't do your health any good so give water a chance instead.

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NEW YEAR, NEW YOU? IT SOUNDS COUNTER-INTUITIVE, BUT THE BEST WAY TO LOSE WEIGHT IS TO FORGET ABOUT THE DIET. A DIET IMPLIES DRASTIC SHORT-TERM CHANGE - INSTEAD, YOU SHOULD FOCUS ON CREATING HEALTHY, SUSTAINABLE AND LONG-TERM HABITS. INTRODUCE THESE SEVEN STRATEGIES INTO YOUR LIFE AND YOU'LL FIND YOURSELF LOSING WEIGHT IN THE HEALTHIEST WAY POSSIBLE. WHY NOT MAKE 2021 THE YEAR YOU DITCH THE DIET BY EMBRACING THESE EFFECTIVE AND TRANSFORMATIVE LIFESTYLE CHANGES? Don't Let Perfect be the Enemy of Good. This advice is usually applied to writing or studying, but it also holds true for weight loss. It's common to want to give up after making a mistake. Maybe you couldn't resist that hot chocolate and slice of cake on a cold rainy afternoon, or an extra helping of your mom's delicious potatoes at dinner. It helps to forget about dieting and think instead about how you want to live your life. You're making a long-term change for the benefit of your health, not a quick-fix. Slip-ups and the occasional unhealthy day are okay - treats can be a part of a healthy lifestyle. Don't worry if this happens, and don't give in to the mindset that everything’s ruined so you may as well indulge more. Reset and start your healthy eating again at the next mealtime.


Think Like a Shark. Sharks must move forward at all times or else they'll die. Perhaps this is a drastic way to look at exercise, but try to avoid sitting still for any length of time. Last year researchers stated that sitting is more dangerous to your health than smoking. You don't need to be in the gym constantly in order to lose weight. Weight loss can be achieved by small tweaks to your amount of movement throughout the day. Take the stairs rather than the elevator, offer to make the coffee for everybody else, walk to the store instead of driving, or have a conversation in person at the office instead of email. These tiny modifications will add up.

Smaller Plates, Smaller Portions. If you already eat healthy and exercise often but you're not seeing any changes to your weight, portion size could be the culprit. If you typically serve your food on a large plate, you may be serving larger portions without realizing it. Switch to a smaller plate and you’ll find that you eat less - without missing the extra food.

Mind Over Matter. We've all heard of the buzz around mindfulness, which just means being present and aware in the moment. But how can this help you lose weight? By thinking about each bite rather than just automatically eating, you're more likely to stop when you feel full. Try to avoid electronic distractions such as the television while you're eating. You'll enjoy your food more and ultimately eat less. WEIGHT LOSS IS NEVER EASY, BUT THESE SIMPLE MODIFICATIONS TO YOUR LIFESTYLE CAN GO A LONG WAY TO HELPING YOU ACHIEVE GOOD HEALTH. A POSITIVE MINDSET AND A FOCUS ON NUTRITION CAN MAKE ALL THE DIFFERENCE WHEN IT COMES TO YOUR WELL-BEING.

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recipe

SPINACH & LENTIL SOUP By Christian Dischler INGREDIENTS  3 tbsp olive oil  1 onion, diced  1 carrot, peeled and diced  1 red bell pepper, seeded and diced  4 garlic gloves, minced  1 tbsp tomato paste  1 1/2 tsp ground cumin  1 1/2 tsp ground coriander  1/4 tsp cayenne or red pepper flakes  1/2 tsp salt  1/2 tsp black pepper  1 bay leaf  1 quart vegetable stock  1 1/2 cups green or red lentils  2 cups water, as needed  2 cups fresh spinach  1/4 cup chopped cilantro  1 lemon or lime, juiced

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DIRECTIONS  In a large cast iron or ceramic pot, heat olive oil on medium high until shimmering. Add onion, pepper and carrots. Cook until onions begin to turn golden brown. Add garlic and cook for additional 2 minutes, stirring frequently. Add spices, tomato paste and flour. Cook until fragrant.  Add vegetable stock to mixture and continue stirring until liquid comes to a boil and paste is incorporated. Add lentils to liquid and cook on high heat for 5 minutes. Lower to simmer, place lid on and cook for 20 minutes, or until lentils are tender.  Add spinach, cilantro and citrus juice. Cook until spinach is tender. Add water to the soup as needed to reach desired consistency. Season to taste and enjoy.


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local article or advertorial

HEADLINE Medium Horizontal Image

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eat fresh

EAT FRESH TO LOWER

YOUR BLOOD PRESSURE By Bea Conrad

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H

igh blood pressure remains one of the most common and dangerous problems facing people today. It can lead to serious medical issues, including heart disease and stroke, so it is important for those who are prone to do what they can to keep their blood pressure under control. There are a host of different drugs intended to treat high blood pressure, but many individuals prefer to look for a natural approach instead. A lot of blood pressure medications can have unpleasant side effects, and many people have found that a combination of lifestyle changes and natural herbs can provide excellent results. There are a number of herbal remedies that have been used to treat high blood pressure, and there is a great deal of ongoing research into the effectiveness of various herbal preparations. Herbs have been used by indigenous cultures throughout the world for centuries, and science is finally beginning to take this vast store of traditional knowledge seriously. Among the herbs that have been used to treat high blood pressure are such household names as:

root is Valerian used nly commo stress ce u to red sion n e and t

Garlic Ginkgo Biloba Valerian Root Cinnamon Ginger Nutmeg Hawthorn Gingko Biloba is perhaps the most widely used and studied of these herbs, and remains the subject of a great deal of scientific examination. Gingko Biloba is thought to relieve high blood pressure through the relaxation of blood vessels, allowing blood to flow freely. Research shows garlic working in a similar fashion. Hawthorn is thought to be helpful at dilating blood vessels, thus lowering blood pressure. Valerian root is commonly used to reduce stress and tension, helping to keep blood pressure under control. Cinnamon, nutmeg and ginger are all beneficial for an array of reasons and can easily be included in one’s diet in a multitude of ways. Diet and lifestyle changes can have a profound impact on blood pressure, and it is important for individuals to combine any herbal therapy with quality medical care, and healthy eating habits. Getting plenty of exercise and eating healthy foods can have as great an impact on blood pressure as medication, and it is important to treat this common condition with a whole body approach. This should include a combination of dietary changes, lifestyle changes, stress reduction, herbal therapies and traditional medical treatments.

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lood elaxes b Garlic r ing blood to allow vessels ely flow fre

Hawthorn is thought to be helpful at dilating blood vessels

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recipe

Crispy Roasted Duck WITH ORANGE GLAZE By Christian Dischler INGREDIENTS FOR GLAZE: •1/3 cup brown sugar • 1/2 cup fresh orange juice • 2 tbs apple cider vinegar • 2 sprigs thyme • 1 sprig rosemary Cook sugar in heavy saucepan until it begins to melt. Keep stirring until it becomes a smooth caramel. Add orange juice and vinegar slowly with caution, as mixture may bubble and sugar may harden. Cook on medium heat, stirring for several minutes until caramel is dissolved in mixture. Add herbs for final minutes of cooking then set aside. Before serving, warm sauce if necessary and remove herbs. FOR DUCK: • 1 whole duck (5-6 lbs) •C oarse salt and fresh cracked pepper • 2 oranges, sliced and seeded • 8 cloves peeled garlic • 1 onion, sliced • 1 carrot, peeled and sliced • 2 sprigs fresh rosemary

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• 2 sprigs fresh thyme • 1/2 cup orange liqueur • 1/2 cup water or stock DIRECTIONS •P reheat oven to 475. Rinse duck in cold water and pat dry. Using kitchen shears, trim excess fat off bird near base of neck and rear cavity. Clip wing tips off and set aside with neck bone. Prick duck skin with sharp fork all over, being careful not to make an incision into the meat. Paint duck with orange liqueur. Rest for 10 minutes. Season inside and outside of duck with salt and pepper. •P lace rack in roasting pan. Place half of vegetables and herbs, neck bone, wing tips and one sliced orange at base of pan. Pour ½ c water or stock into pan. Place whole duck breast side up on roasting rack. Fill cavity with remaining vegetables, herbs and orange slices. Score breast fat in crosshatch pattern without cutting into flesh. Place on middle oven rack and cook 30 minutes. •R emove entire pan from oven. Place

in safe spot. Tilt duck to drain juice from cavity into pan. Remove rack with duck and place over sink or towel to catch drippings. Skim fat off roasting pan liquid with spoon or baster (save fat in container for later use if desired). Place rack with duck back on pan. Lower temperature to 350 and place duck back in oven. • Cook duck until thermometer placed in thick part of thigh reaches 165. Remove duck and repeat skimming process. Set oven to high broil and place duck under broiler for 3-5 minutes while checking frequently. Remove duck and let rest for at least 10 minutes. Skin should be golden and crispy. • Carve duck and serve with orange glaze and chopped fresh rosemary. • Optional: Reduce 1/2 cup red wine in separate saucepan then strain pan drippings into saucepan. Reduce until thick for a quick sauce au jus. *Chicken can be substituted in recipe by skipping fat scoring step.


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cover story

Picture This NEW HEART, NEW LUNGS, NEW LIFE By Patricia Danflous

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hat’s the difference between blue and pink? Kathleen Sheffer can answer that question with exuberance and energy. It’s the difference between living a step away from death and having a second chance for living a full life. For most of her 27 years Sheffer’s complexion was tinged with blue. Now she is pink, rosy and occasionally celebrates when her skin breaks out–just like a normal, healthy young woman. The color of her life changed July 1, 2016, when she received a heart and double lung transplant. “I can’t say that I felt great when I came out of the transplant surgery,” the San Francisco native said. “But

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when my sister showed me a picture of my pink and healthy hand, I knew my life had changed.” A surgical patient at seven days old, Sheffer’s congenital heart defect would limit and sometimes restrict her life for more than 20 years as her heart worked overtime to keep blood flowing through her body. “Today, surgery can correct the congenital arterial problem I had,” she explained. “I had a repair procedure that had an impact on my lungs with the potential for a heart transplant always a concern.” You know how easy it is to jump in the shower after exercising or to get ready for a special event? For Sheffer, the process required 30 minutes of preparation and after care. “For 16 years I was on continuous

intravenous medications with a central line in my chest,” she noted, explaining that bandaging the area was a precise necessity. While sitting on the sidelines watching her sister’s success as a competitive swimmer could be disheartening, Sheffer didn’t take time to feel sorry for herself. “I could be competitive in a different way,” she stated. “I focused on academics and even though my parents were nervous and worried, I made my way to the University of California– Berkley, not too far away from home.” With a degree in Architecture, Sheffer took a detour from that field, turning her sharp appreciation for detail and creative vision toward photography. A highly respected


corporate event photographer, her first out-of-town assignment not only acknowledged her talent and reputation but also raised a red flag on her medical problems. “I flew to Seattle for that first corporate assignment and stayed with a friend from college,” she said. “I woke up in the middle of the night, couldn’t breathe and was soon coughing up blood. My friend called a Seattle hospital hotline and I experienced a 15-day stay in intensive care.” “This is not good,” she remembered her Stanford doctor explaining when she was able to transfer back home. Sheffer’s condition was rapidly progressing. It was transplant time. Twenty-eight days later, and sooner than anticipated, she got the call that one family’s loss and the generosity of an organ donation was her lifeline. “I spent the fourth of July holiday recovering from surgery to replace a heart that had worked so hard it was four times the normal size, and lungs that could no longer

function. It was a total remodel of my chest area,” she said smiling. “During the days after surgery I also celebrated and silently thanked those I didn’t know for helping me to live,” she emphasized. The color of her skin is not the only thing that changed posttransplant. “I never imagined how transformative good circulation can be,” Sheffer said. “I can exercise, do laundry and make dinner without stopping to rest every few minutes. I never learned how to exercise because I couldn’t. Now I have started to play tennis and the first Christmas after the transplant I went on a seven-mile hike with my parents in Sedona, Arizona.” Sheffer’s isn’t just exercising and adding sports to her repertoire of life experiences. She’s winning medals. Two years after her transplant she joined Team NorCal, a group of transplant recipients, living donors, donor families and caregivers, participating in the Transplant Games of America. The highly competitive event showcases

the impact of organ, eye, and tissue registration while celebrating life and remembering donors. A member of the badminton, cycling and table tennis teams, she brought home a gold medal in badminton and two gold medals in a cycling competition–racing through the high altitude of Salt Lake City, Utah. “The 2020 Games were canceled due to COVID-19, but I am looking forward to the upcoming games, especially 2022 when they will be in San Diego, close to home,” she said. “I would like to honor my donor by wearing their name on my team shirt, but I have yet to make contact with them. I have written letters of thanks, which the organ procurement agency passes on, but haven’t gotten a response. I may never hear from the donor family, but I do want them to know how grateful I am.” As an organ recipient, Sheffer fell into the high risk category when COVID-19 made its impact on the world. “Just a few days after we had finished remodeling my childhood home, now my home and studio, the country went into lockdown,” she said. “I am anxious to return to shooting corporate events and had to be a little creative while isolating. Taking photos of food and products is not as much fun as interacting with people, but it is a challenge that is sharpening my techniques.” Sheffer accepts the gift of life from her unknown donor seriously, making health a priority as well as compliance with COVID guidelines. “I have a responsibility to the donor and their family to take good care of the organs they generously donated,” she said. “I want to stay healthy for all of us.” To see more and learn more about Kathleen Sheffer, visit her website at www.kathleensheffer.com or find her on Instagram @kathleen.s.photography. INSPIRE HEALTH

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recipe

APPLE ZINGER

SMOOTHIE weight-loss tip By Christina Leidenheimer

This smoothie is high in fiber. Just one apple contains 3 to 5 grams of fiber, and much of it is in the skin. Fiber and ginger are a dynamic duo in this smoothie. Ginger helps spice things up, stimulating digestion and giving your metabolism a healthy nudge, which potentially leads to increased calorie burning. Not to be forgotten, is the fatfighting vitamin C swimming in the sweet fresh orange juice.

INGREDIENTS • 3 large oranges • 2 Gala apples • 1 cup fresh carrot juice (about 5 carrots) • 2 tsps. freshly grated ginger • 1/2 cup ice DIRECTIONS  Wash the apples and carrots.  Core and chop the apple.  Cut oranges in half.  In a juicer, juice the carrots.  Squeeze the juice from the oranges.  Then grate the ginger.  Pour all prepared ingredients into a high-powered blender. Blend on high for 1 minute or until smooth.  Enjoy!

GARNISH For healthy munching, garnish with 3 apple slices.

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pets What are the signs of a healthy dog? Dogs don't come with an owner's manual and new dog owners sometimes don't know if their dogs need veterinary care. But dog owners can count on a healthy pup when they observe the following seven qualities.

7Signs

YOU HAVE A HEALTHY DOG

By Liz McGehee

1.

Attitude Although some dogs will always be more or less active than others, healthy dogs are active and playful. They wag their tails a lot and enjoy their food. But if they are adult dogs, they neither lose nor gain weight. They take interest in their people and their surroundings and get enough sleep, but not too much.

2.

Coat and Skin Dogs let their people know they have skin and coat problems by biting and licking. Many dogs try to lick their skin problems away. The most common canine skin problem is flea bite allergy, which can continue for weeks after fleas have been eradicated.

3.

Dental Health Many dogs have dental issues. Without having their teeth brushed several times a week and dental checkups at the vet at least once a year, many dogs, especially smaller ones, develop red gums and loose teeth. The only way to prevent the gingivitis that leads to canine periodontal disease is brushing your dog's teeth on a regular basis.

4.

Movement Dogs need daily play time. They should have pain-free, fluid movements, although; many dogs will not be able to go up and down stairs.

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Poop Your dog's poop should be firm and brown. Anytime either constipation or diarrhea continues for longer than 2 days, you should consult a veterinarian. Poop should also be parasite-free.

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Smell Healthy dogs are odor-free. They do not have the malty or yeasty smell associated with skin and ear infections. They do not have the fecal odor caused by impacted anal glands (which should only be treated by your vet).

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Temperature Normal body temperature for a dog is 101° to 102.5° F (38.3° to 39.2° C). When your notouch, infrared thermometer shows any higher or lower temperature, it is time to consult your vet..

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mighty kids

4 WAYS Helicopter Parenting Can Negatively Impact Your Child By Laine Morris HELICOPTER PARENTING IS AN OVERPROTECTIVE STYLE OF RAISING CHILDREN. A HELICOPTER PARENT WILL PREVENT THEIR CHILD FROM TRYING NEW ACTIVITIES IF THEY ARE CONCERNED ABOUT THE SAFETY OF THAT ACTIVITY. NORMAL AGE-APPROPRIATE ACTIVITIES LIKE WALKING TO SCHOOL OR GOING TO A SLEEPOVER MAY BE FORBIDDEN BY A HELICOPTER PARENT. WHILE MOST HELICOPTER PARENTING COMES FROM A DEEP FEAR FOR A CHILD'S SAFETY, KEEPING YOUR CHILD CONSTANTLY WITHIN ARMS-REACH CAN BE PSYCHOLOGICALLY DAMAGING TO CHILDREN. IF YOU THINK YOU MAY BE A HELICOPTER PARENT, CONSIDER THESE NEGATIVE IMPACTS IT MAY BE HAVING ON YOUR CHILD.

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INHIBITING LEARNING As scary as it may be to allow your child to go out into the world and potentially get hurt, that is how they learn. We have all experienced scrapes, pain and illness, but every discomfort is a learning experience. Yes, your child may fall off the monkey bars, but they will grow from that experience. Children learn from new experiences, including the discomfort that may come along with them.

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2.

DISCOURAGE AUTONOMY Helicopter parenting involves making choices for your child that they can make for themselves. If you cook every meal for your child because you don't want them to get burned on the stove or you pick out their outfits so they'll be matching, you are taking potential choices away from your child. Having autonomy over their own lives is absolutely crucial for your child's development. By making all of their choices for them, you are stunting their growth and undermining their independence. It will be more difficult for your child to make decisions as an adult if they rely on you to make all their choices as a child.

3.

LOW CONFIDENCE When a child has been sheltered from the world, they will subsequently learn to fear it. If you teach them that the world is a scary place and they need to rely on their parents for safety, they are not going to trust in their own ability to handle life. You may stress about your child walking to the bus stop on their own, but simple tasks like walking alone with other kids gives your child confidence to be out in the world. And

when your child subsequently sees their friends exhibit more freedom than they do, they're going to begin to wonder why you don't trust them to do age-appropriate activities. Your distrust of your child's ability to handle themselves will bleed into their self-esteem. Your child will inevitably learn not to trust themselves.

4.

MENTAL HEALTH ISSUES Helicopter parenting is a consequence of fear and anxiety. If you don't learn to control your fear about your child's safety, they are going to learn that same fear. Your child may struggle with depression and anxiety if they learn from you that the world is a scary place. If they are not safe within the world and need constant supervision, that will carry over into anxiety in their adult life. Your child may also be less open to new activities if you hold them back from new experiences. If you fear you're falling into helicopter parenting patterns, it's not too late to loosen the strings and allow your child room to grow. The psychological benefits of giving your child more control over their lives and their decisions are endless.


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wellness

DROP YOUR SMOKING HABIT By Angie Edward

IF YOU'RE A SMOKER,YOU'LL WANT TO THINK TWICE ABOUT YOUR HABIT WHEN A DEADLY RESPIRATORY VIRUS COMES YOUR WAY. VIRUSES OF THIS NATURE AFFECT THE LUNGS, AND IF YOURS ARE CONGESTED OR SMOKE DAMAGED, THEY'LL BE ILL-PREPARED TO COPE. COUNTLESS MEDICAL STUDIES HAVE PROVIDED DATA THAT BACKS UP THIS CLAIM: SMOKERS FARE FAR WORSE THAN NON-SMOKERS WHEN BATTLING A RESPIRATORY VIRUS. THE GOOD NEWS IS A SMOKER'S LUNGS WILL AUTOMATICALLY START TO REPAIR THEMSELVES AFTER SMOKING CEASES, SO IF YOU STOP NOW,YOU'LL IMPROVE YOUR CHANCES FOR A FULL RECOVERY FROM RESPIRATORY VIRUSES. BREAKING THE HABIT IS EASIER SAID THAN DONE, BUT THIS INSIGHT AND THESE PROACTIVE TIPS WILL HELP YOU.

Think of the benefits for your family

Should you and your loved ones come down with a respiratory virus, you'll want to get back on your feet as soon as possible so you can tend to the others. But the more you smoke, the slower your recovery will be. It’s possible your relatives would have to look after you and deal with the complications if your lungs are clogged up from the start. Consider that when you reach for your next cigarette and it might help you resist. Keep in mind that the smoke you emit poses a risk to those around you as they battle the virus too. If you're still tempted to smoke, consider that cigarettes cost money, and when people close to you are sick, medicines are the first priority on a shopping list.

Put your cigarettes out of reach

However much you may wish to drop the smoking habit, it can be extremely hard to do when cigarettes are within reach. But if they're locked away in a strongbox at the back of a shelf in a far corner of your home, you'll be less tempted. Make an inconvenient home for your cigarette stash, and if you still can't trust yourself not to access them, give them to a house mate or neighbor to hold until the virus risk is over.

Take up a hobby to ease the cravings

When your mind is occupied you're less tempted to smoke, so choose a new hobby for yourself. It could be anything

from a new sport to a tedious craft. Many people like to look into their family histories, and others enjoy learning a language or musical instrument. The more absorbed you become in your project, the less you'll crave cigarettes. Depending on the activity, you may not be able to smoke anyway. Try doing so while performing gymnastics or blowing a trumpet, it’s not easy.

Consider quitting cigarettes as part of an all-round health drive

Staying strong in body and mind is integral to surviving a major virus outbreak. Whether you catch the disease or not, you'll need mental and physical resilience to ride out the challenges it poses to you and your family. Fill your lungs with air instead of smoke as part of a comprehensive coping strategy. Other steps could include a balanced diet, increased exercise and more sleep. This broader health drive will incentivize you to drop the smoking habit, and make it an obstacle in your path to a healthier life. Lead by example and you'll inspire other smokers to turn their habit around too. If you've been trying unsuccessfully to give up smoking, the threat of a respiratory virus could be the incentive you need. If you have no intention of stopping or reducing the habit, you might think differently when facing an influx of a contagious virus. Quit now to be best prepared, and empower yourself with this wisdom to succeed in defeating potential viruses.

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healthy mind SOME TIPS TO IMPROVE YOUR SLEEP AND HENCE YOUR WELL-BEING:

Reset Your Brain With a Good Nights

S

Rest

By Anja Springthorpe

leep is a vital necessity for our body. Essentially, sleep allows the brain to recover and re-energizes muscles for the day ahead. While it is not completely understood how sleep is regulated, many findings highlight how important a good night’s sleep is for our well-being. The effects of sleep on cognitive capability and function is well-established. Without adequate sleep, simple tasks can appear difficult, and the ability to process or retain information diminishes significantly. Sleep acts as a reset button for the brain; it creates new nerve connections, reorganizes memories and dumps out the waste that clogs the mind. Indeed, how well we sleep is reflected in our mood, another indicator of just how important sleep is for mental health. In recent years, research found that a chronic lack of adequate sleep has detrimental health consequenc-

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• Avoid caffeine, alcohol or nicotine close to bedtime. These substances act as stimulants that can disrupt healthy sleep cycles. • Avoid blue light from screens (phones, laptops, TV’s etc.) before going to bed. The blue light emitted by screens disrupts hormonal sleep regulation because your body believes it is still daytime. • Regular exercise has been shown to improve sleep. As little as 20 minutes of aerobic exercise such as walking, swimming or cycling can significantly help getting a good night’s rest.

January § February 2021

es, even shortening overall life-span. Conditions such as heart disease, diabetes, hypertension or depression are more likely in individuals experiencing sleep problems. Without adequate sleep, our tissues, organs and hormones don’t have time to rehabilitate, which increases the risk of imbalances. Another novel finding is that improper sleep increases the risk of obesity. When we are tired, we tend to favor foods high in fat and sugar over healthier, more nutritious options. How much sleep do we need? Sleep requirements depend on a number of factors such as age and activity levels. However, experts agree that most adults require between 7-9 hours of sleep per night. Children and teenagers need even more sleep to recuperate. Another important factor in a good night’s sleep is a steady bedtime routine. Sleep is controlled by a sophisticated hormonal response to

fading light. Going to bed at the same time each night has been shown to improve quality of sleep significantly. “Sleep hygiene” is a phrase that has been coined to describe a pattern of practices or habits which increase sleep duration and quality of sleep.

Did you know the body needs to cool down before drifting off to sleep? So reduce the A/C to 67 or 68 degrees, turn on the ceiling fan or even just stick your feet out of the covers. The cooler environment will help you to fall asleep and stay asleep.


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discover

By Sarah Kirckland

The Lowdown on Food & Your Libido YOUR KITCHEN MIGHT BE THE BEST PLACE TO SPICE UP YOUR SEX LIFE. THAT’S RIGHT–BY EATING THE RIGHT KINDS OF FOOD, YOU CAN GIVE YOUR LIBIDO A BOOST. THE FOLLOWING FIVE FOODS ARE PARTICULARLY PROFICIENT AT INCREASING YOUR SEX DRIVE: AVOCADOS are high in vitamin B6 which helps keep your energy and stamina up. They’re high in monounsaturated fats that are responsible for clearing cholesterol from blood vessels, ensuring smoother blood flow through the entire body. They are also high in potassium which aids nerve function and muscle performance. DARK CHOCOLATE increases the production of the feel-good chemical known as dopamine. Dopamine is associated with feelings of sexual desire and anticipation. Chocolate is also high in phenethylamine, a chemical produced in the brain when people are in love. The quintessential aphrodisiac, OYSTERS have been helping people increase their sex drive for centuries. The Romans clued into the fact that oysters can improve libido and Caligula is rumored to have eaten 50 oysters a day to this effect. Oysters work by increasing testosterone production and maintaining healthy sperm levels. WATERMELON is high in phytonutrients such as citrulline and lycopene, which help to relax blood vessels and increase blood flow to sexual organs. It also helps you feel more relaxed and keeps you hydrated, which is great for those nights that go late into the evening. ASPARAGUS is high in vitamin E which helps to stimulate sex hormones. In addition, it has a diuretic effect which means that it helps to fight bloat and gives you a flatter tummy. Asparagus also prompts the production of histamine which has been shown to improve erectile function and increase the release of female sex hormones. If your libido isn't quite up to the level that you would like it to be at, you don't need to worry. By eating the foods outlined in this article, you can give your sex drive the boost it needs.

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fashion

TOP SIGNS

By Liz Strand IT DOESN'T MATTER IF YOU ARE SPORTING DESIGNER DUDS. IF THEY DON'T FIT, YOU WON'T LOOK AS GOOD AS YOU FEEL. THE RIGHT FIT CAN MAKE THE DIFFERENCE BETWEEN LOOKING SHARP VERSUS LOOKING SLOPPY. HERE ARE THE TOP 5 SIGNS THAT YOUR CLOTHES DON'T FIT YOU AS WELL AS YOU THINK.

There's a gap in your blouse buttons.

The most common sign that your shirt is too small for your frame is the button gap. It may fit your shoulder and the rest of your upper torso correctly, but your bust could be stretching the fabric in the middle. Looking for a shirt that fits in the all the right places can be tricky. Fashion experts recommend stocking up on flowing blouses to make it comfortable to wear a top that fits right.

Your belly sticks out.

If you need to suck in your gut constantly or you find it hard to breathe and relax, then your clothes are too tight. A muffin top is one sign that you are wearing jeans a couple of sizes too small. Your jeans should comfortably hug your waist and stay that way when you sit down. A good trick is to fit two fingers between the denim waistline and the hips. If lack of space forbids you to do so, then you need to get a bigger size.

Your shirt is too short when sitting down.

When you sit down, your shirt should be long enough to cover your waist. If the seam rides up and exposes your waist as you sit down, you need a longer shirt.

Your shorts ride up.

One way to know if your shorts are too short is if the front hem rides up while you are standing up. This is a tell-tale sign that your shorts are too tight around the waist and short in length. Obviously, if your rear end peaks out of your shorts, they are too short.

Your thighs bulge out.

If your thighs bulge out from under the seam of your shorts, they are too tight. If your denim-clad legs look like wrapped sausages and the fabric creases horizontally in some areas, you are wearing jeans that are a size too small for you. Avoiding clothes that do not fit right only requires some common sense. Remembering these tips can help ensure that the next piece of clothing you buy is a comfortable and flattering fit.

By Liz McGehee Designer: Barbara Bui


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e t a l o c o h c T here’s in that?

recipe

By Amber King

UNIQUE FOODS MADE WITH CHOCOLATE

Are you addicted to chocolate? Do you keep an emergency chocolate stash hidden in your house? Are there likely to be brownie crumbs or M&Ms beneath your couch cushions? If this is you, get ready to discover some uses for chocolate that are far from your run-of-the-mill chocolate recipes. You’d never think of mixing chocolate with some of these foods, but you can, and the results are delicious and nutritious.

CHOCOLATE QUINOA BREAKFAST BOWL It's hard to get away with chocolate for breakfast. Sure, there are Cocoa Puffs and chocolate chip pancakes, but they'll leave you with a sugar high and little nutritional value. Now you can have the best of both worlds–nutrition and chocolate–in the chocolate quinoa breakfast bowl. Coincidentally, chocolate pairs well with the delightful puffed crunch of quinoa. And quinoa is full of amino acids and protein, so you'll be doing your body good with each spoonful. Add some nuts and dried coconut chips and you'll be craving this energy-boosting meal every morning. MEXICAN HOT CHOCOLATE SPICED NUTS Does the idea of spicy chocolate tempt your taste buds? These delicious spiced nuts incorporate cinnamon and cayenne pepper to give their cocoa coating a real kick. Egg whites help the flavor bind to whichever nut you choose, but we recommend cashews and pecans. Leave a dish of these out at a cocktail party, or put them in jars to give away as presents. Whatever you decide to do with them, we guarantee they won't last long. DARK CHOCOLATE HUMMUS You've heard of hummus flavors like sun-dried tomato and roasted red pepper, so why not chocolate-flavored hummus? This tasty treat is a great way to satisfy your chocolate craving while picking up some healthy nutrients. Garbanzo beans are the main ingredient in hummus and are full of fiber and protein. The creamy goodness of mashed garbanzo beans mixed with cacao powder and maple syrup makes for an excellent substitute for chocolate sauce. Because this is a sweet hummus rather than a savory one, pair it with fresh fruits like strawberries and bananas. CHOCOLATE BLACK BEAN BROWNIES Brownies are one of America's favorite baked goods, but that guilty feeling you get after eating one too many is almost not worth the chocolaty goodness. Enter the black bean brownie. Yes, you read that right. The recipe for these brownies includes substituting black beans for the oil and egg that are typically worked into the batter. The brownies taste great and they're a whole lot healthier. Substituting beans means you cut the saturated fat, up the protein and add loads of fiber. These chocolaty squares look and taste so much like the real thing that we suggest serving them without saying a word about the beans. After everybody has munched on them, reveal your amazing substitution!

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