Inspire Health Issue 58

INSPIRE

Empowering Natural Living

BETTER THAN

Botox

HOW TO HELP YOUR

DEPRESSED TEEN HOW TO AVOID

GMOs

THE WHOLE APPROACH TO

GROWING YOUNGER

INSPIRE HEALTH

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contents issue 58

e s r u P ESALIUTQ TO KLO RFO

NEWH GUNBYI A

30

20 THE WHOLE APPROACH TO

GROWING YOUNGER 22 FEATURE

A Beautiful Diet: The Top 5 Beauty Minerals

5 SUPER FOOD

24 RECIPE

Oregano

Lemon Oregano Chicken

7 RECIPE

26 MIGHTY KIDS

Caprese Skewers

How to Help Your Depressed Teen

8 NATURAL BEAUTY

28 HEALTHY MIND

Better Than Botox

10 EXERCISE

Increase Upper Body Strength With These Moves

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12 HEALTHY BODY

The Melatonin Sleep Aid Body-Mind Connection and Risks to Consider

32 PETS

Fish: Great Starter Pets for Kids

Shrink, Swap, Skip How to Eat Healthier When Eating Out

34 TRAVEL

14 RECIPE

36 FEATURE

Carrot Cookies

Save Money When Booking Your Vacation How to Avoid GMOs

16 EAT FRESH Edamame

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S p ic y 18

Garlic Edamame

super food

o n a g e r O

By Christian Dischler

O

regano is an herb that’s long served as a cure to many ailments.

According to Greek mythology, this meandering herb grew in Aphrodite’s garden to symbolize joy, and "ganos" translates to “joy of the mountain.” Its medicinal uses date back to the Middle Ages where people were known to chew on it to ease their toothaches and indigestion.

However, this powerful herb didn’t begin its official super food “glow up” until after World War II, when American soldiers brought it home, inspired by their Italian counterparts to utilize it’s unique, robust flavor.

While we all know and love oregano for its ever-important role in our favorite Italian dishes, there’s plenty of hidden health benefits within those little textured leaves.

Oregano is a fighter. It helps fight against bacteria, inflammation, fungal and parasitic infections. Its most powerful form is in the oil of oregano, which is extracted from the leaves

Oregano has been to effect ively kil shown l bacteria strains l such as E. and cert ain resp coli, iratory illnesses t us when hat can attack the seaso n to chang s begin e. and used as an antibiotic to help our bodies fight against such intruders.

Most notably, it’s been shown to effectively kill bacterial strains such as E. coli, and certain respiratory illnesses that can attack us when the seasons begin to change. Needless to say, oregano can be a powerful ally for our bodies when defending against certain colds and viruses that have begun to dominate our medical journals these last few years.

This super herb is also loaded with antioxidants, the tried and true mantle of any notable super food. These antioxidants help rid our systems of free radicals, thus decreasing our risk for cancers and heart disease. In particular, thymol and carvacrol are

two antioxidants found in oregano that help mitigate damage caused by those pesky free radicals.

The writing on the wall of your favorite pizza joint is clear. Oregano is a powerful herb that seems to have as many benefits as it does mentions in your favorite recipe book. Stock up on some concentrated oregano oil this season and dilute it with water to help you ward off unwanted colds, bacterial infections and more. But also make sure you plant some in your garden like Aphrodite would, so it’s readily available to include in all of your beloved Italian dishes. The addition of this spicy and flavorful herb never hurts a dish! And it certainly won’t harm you, either.

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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

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contributing writers Amber Arevalos Quentin Arthur Elise Brown Nancy Crane Patricia Danflous Christian Dischler Cathy Frank Geraldine Bicette-Joseph Juliane Kristine Morris Jana Smith Leann Zotis

creative team production and design

Trinity Edwards Suzanne Fox Claire Thomas

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

© 2022 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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S

unny weekend days call for barbecues and get-togethers.

Nothing says dinner party like these delicious skewers. They are simple, fresh and packed with flavor. All the ingredients play a vital role in creating a delicious healthy recipe.

The biggest nutrition star in this recipe is the tomatoes. Tomatoes are very popular for their versatile flavor in many recipes, but in these skewers, the tomatoes are in their purest form and provide a sweet taste to balance the tart of the vinegar. They are known for the antioxidant lycopene they provide, linked to reducing heart disease and cancer. Not only do they contain this potent antioxidant, but they pack a lot of essential vitamins like vitamin A, C, and K. These vitamins provide support for the immune system, vision, and skin health.

Mozzarella has many health benefits that many of us may not know existed in cheese. This fermented probiotic cheese provides biotin, potassium, zinc, riboflavin and many minerals.

This cheese is so great because it is very low in sodium, with only 176 micrograms in a one-ounce serving.

As mentioned, mozzarella contains two strands of probiotics. These probiotics are beneficial to gut health and have anti-inflammatory properties. Its low caloric amount also allows it to be a crowd favorite.

The basil leaves in this delicious recipe allow for it to have a cooling, clean flavor. They are known for various health benefits such as supporting gut health, assisting in the management of diabetes, supporting liver function, and can also help detox the body from toxins. These are only some of the benefits of basil. These benefits can be linked to the many antioxidants that basil provides.

The combination of these ingredients, along with balsamic vinegar, makes a great appetizer. The flavor of balsamic vinegar has a bold flavor. It has been shown to lower cholesterol because of the antioxidants found in the nutrition values. Balsamic also supports gut health and weight loss.

Caprese Skewers

recipe

By Amber Arevalos INGREDIENTS • 1 cup balsamic vinegar • cherry or grape tomatoes • mozzarella cheese balls • fresh basil leaves, cut in half if large • salt and pepper • toothpicks

DIRECTIONS  Bring balsamic vinegar up to a boil in a saucepan, then lower heat to medium and simmer until it's the consistency of very thin maple syrup, about 10 minutes. Pour into a bowl and let cool.  Thread a mini mozzarella cheese ball, basil leaf (fold in half if large) and a tomato onto a tooth pick. Repeat with remaining ingredients. Sprinkle with Italian seasoning and drizzle with basalmic glaze.

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natural beauty

BETTER THAN

Botox

By Nancy Crane

BOTULINUM TOXIN, KNOWN AS BOTOX, HAS BECOME VERY POPULAR AS A QUICK FIX METHOD FOR REDUCING WRINKLES AND RENEWING THE AGING FACE. BUT, ARE THE POTENTIAL RISKS REALLY WORTH THE WRINKLE FREE BROW?

B

otox does indeed produce results. An individual getting an injection can expect to have a smooth, wrinklefree face for about 3 to 6 months.

However, one must remember that Botox, which sounds trendier than the real name—botulinum toxin, is actually a bacteria. In fact, Botox is derived from Clostridium botulinum, a potent neurotoxin that causes the life threatening paralytic disease botulism.

When a small amount of Botox is injected into a muscle, it essentially blocks nerve signals that tell your muscles to contract. This temporarily weakens or paralyzes the facial muscles; this paralysis is what causes the skin to appear smoother.

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An All-Natural Alternative to Botox Used faithfully by the beautiful Queen Cleopatra of ancient Egypt, aloe vera gel is an all-natural antiwrinkle alternative to the modern Botox injections. Aloe vera is said to tighten and brighten the skin while actually enhancing collagen production. Wrinkles are often derived from skin lacking moisture.

Aloe vera is a natural humectant, locking moisture into the skin while supplying vital beauty building nutrients that renew the skin. The National Center for Complementary and Alternative Medicine (NCCAM)

reports no significant side effects of the topical use of aloe vera; this makes it a nearly risk-free beauty treatment option. To obtain the greatest benefits from aloe on the skin, break open an aloe vera leaf and squeeze it to extract the gel. Massage the gel onto your clean face just before bed; leave the gel on until the morning. As the gel dries, you will feel the skin smooth and tighten—an instant face lift. Wash clean in the morning. You can re-apply aloe as a daily moisturizer. It is okay to use it for a clean, smooth primer prior to makeup application.

Benefits:

Potential Side Effects:

The Botox injection takes just a few minutes and is less painful and less expensive than plastic surgery options.

The results last from 3 to 6 months.

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Drooping eyelid Headache Bruising Nausea Facial pain Redness Weakness in facial muscles Reduced blinking The risks of repeated Botox injections are unknown.

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exercise

h t g n e r t S Body INCREASE UPPER

WITH THESE MOVES

By Cathy Frank

Resistance training is increasingly important as you age. It helps build and maintain strong bones and vital muscle tissue, preventing sarcopenia—the gradual muscle tissue loss that begins at age 30 and beyond.

Women, especially, need to give attention to upper body strength, since it seems to decline rapidly with age.

Practicing a good upper body strengthening program regularly will keep you strong and active for years to come.



OVERHEAD SHOULDER PRESS To begin you will need a set of dumbbells. Stand with your feet shoulder width apart. Keep a slight bend in your knees. Bring the dumbbells up to a 90 degree position. Next, raise the dumbbells up over head until they meet in the middle above your head. Return to the starting position.

Perform 3 sets of 15 reps.



SIDE LATERAL SHOULDER RAISES To begin you will need a set of dumbbells.

Stand with your feet shoulder width apart.

Keep a slight bend in your knees. Lift the dumbbells from your sides. Maintain a slight bend in your elbows throughout the movement. Bring the dumbbells up until your arms are parallel to the floor, then return to the starting position.

Perform 3 sets of 15 reps.

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

PUSH UPS To begin lie face down on the floor, then start by pressing your hands to the floor while you lift your body weight up. You can use your knees for support or come up onto your toes. Your body should be parallel to the ground. Return to the starting position.

Perform 3 sets of 15 reps.



BICEP CURLS Holding a barbell, stand with your feet shoulder with apart; curl the barbell up as high as you can without allowing your elbows to leave your side. Return to the starting position.

Perform 3 sets of 15 reps.

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healthy body

Shrink, Swap, Skip How to Eat Healthier When Dining Out

By Elise Brown

Many people fall off the health wagon when dining out, but with a little forethought you really can make smarter choices.  Skip

the Appetizer

Most appetizer choices are very rich and high in calories.

 Shrink

Portion Size

Restaurants often serve portions that are three times the size of a normal portion size. Shrink the portion size down in half by taking half of it home to eat for another meal.

 Swap

a Side I tem

Don’t be afraid to ask your waiter to swap out items.

Most restaurants are happy to accommodate their guests.

For example, you can ask to swap a fattening side item for a fresh, low-calorie garden salad or steamed veggies (hold the butter).

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 Choose

Water

Sodas alone can be 250-300 calories or more. Swap sugary sodas for calorie-free lemon water or herbal tea.

 Skip

Dessert

Or, if you just can’t pass it up, shrink your calorie intake in half by sharing it with a friend.

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recipe

t o r r a C kies o o C

By Amber Arevalos

N

othing says spring like carrots! Easter is when we celebrate with our family.

These carrot cookies are delicious and can even be topped with frosting and decorated to match the season. Don’t let the delicious flavor fool you; it also has excellent nutritional value.

The top nutrition provided in this recipe is the root vegetable carrots.

Carrots come in various colors, and although traditionally orange carrots are the most popular, you can use any color for this recipe. A half-cup of carrots can provide 25 calories, 6 grams of carbohydrates, 2 grams of fiber and .5 grams of protein. When it comes to vitamins and minerals, carrots pack 73% of the RDI of vitamin A, 9% of vitamin K, 8% of potassium and 5% of vitamin C. Carrots are known for their properties in promoting eye health, aid in heart health, boost the immune system and even control diabetes.

Vanilla adds such a delicious flavor to any recipe that calls for it, but it too has health benefits. Vanilla has an antioxidant, vanillin, that can be credited for having anti-cancer, anti-inflammatory and neuroprotective properties.

Vanilla is often used in mainly baking dishes, some breakfast foods and tea and ice cream. Some even use it to reduce the sugar craving. It has been linked to reducing high blood glucose levels.

Ginger has been used for health ailments for many years. It helps aid in digestion, reduces nausea, helps with viruses and is anti-inflammatory. With a good amount of antioxidants, ginger gives this recipe a boost.

There are many delicious carrot-based recipes, but this is perfect for handheld servings that everyone will enjoy. Adding frosting can make it extra sweet! If you are feeling creative, add design or sprinkles.

INGREDIENTS • 1 cup butter softened • 1/2 cup brown sugar packed • 1/2 cup granulated sugar • 1 cup carrots shredded • 2 tablespoons vanilla extract • 2 egg yolks • 6 tbsp heavy cream at room temperature • 3 1/2 cup all-purpose flour • 1 tsp baking powder • 1 tsp baking soda • 1 tsp cinnamon • 1/4 tsp allspice • 1/2 tsp ginger • pinch cloves DIRECTIONS  Preheat the oven to 350F then line a baking sheet and set aside.  Cream the butter, brown sugar and granulated sugar together until smooth and creamy.  Mix in the shredded carrots, vanilla extract, egg yolk and heavy cream until smooth.  Add in the flour, baking soda, baking powder, cinnamon, allspice, ginger, cloves and salt and mix just until the flour mixture disappears.  Scoop out 8 equal cookie dough balls, place them on the prepared baking sheet, gently flatten to about 3/4-1 inch in thickness and bake for 12 minutes.  Let the cookies cool down on the baking sheet for 20 minutes before transferring to a cooling rack.

Nutrition: Calories: 490kcal Carbohydrates: 57g Protein: 6g Fat: 27g Sodium: 646mg | Potassium: 152mg | Fiber: 1g Sugar: 32g | Vitamin A: 2128IU | Vitamin C: 1mg | Calcium: 107mg | Iron: 2mg

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eat fresh

e m a Edam

By Christian Dischler

W

e’ve all been there, sitting at the sushi bar when our order of steaming edamame arrives. There’s a certain kind of fun that comes with popping those delicious beans out the pods. That sea salty goodness making us reach for another swig of Japanese beer.

But edamame, or immature soybeans, are more versatile than simply being an iconic appetizer. They’re also packed with more health benefits than you might realize.

In an age where every influencer seems to be a dietician, one constant can be agreed upon. Protein is an essential building block for maintaining a healthy body and physique. Especially for any vegans and vegetarians, where plant-based protein sources are scarcer than their carnivorous counterparts. Soybeans (edamame) are the complete protein package for a plant. Loaded with roughly 18.5g per cup they also contain a full profile of amino acids, making them an ideal ingredient to boost your meal.

Another popular talking point in the food space: glycemic index. We’re all becoming more conscious of how certain foods raise our blood sugar levels, and for good reason! There’s promising news for edamame lovers.

These powerful little soybeans are low on the glycemic index and low in carbs relative to the amount of protein they provide. That means you can eat them confidently and know your blood sugar levels won’t be spiking as a result.

Like any good ingredient, edamame is worth its weight in salt when it comes to vitamins and minerals.

That’s right, that tiny little pod is full of quality folate, vitamin K, manganese, iron and more. And don’t forget it has a significant amount of fiber considering its size and low impact carb load. One cup of edamame is going to give you half of your recommended vitamin K and well over 100 percent of folate.

Edamame is also potentially a gem for women and men. Several studies have been conducted that support the claim that soybean consumption can lead to the reduction in risk of breast and prostate cancer. However, there are conflicting studies, so it’s worthwhile to do your own research or consult your trusted physician about these claims.

In the end there’s no question that this little bean can do big things for your health. As always moderation is key and should be exercised with any food. But next time you’re at the market grab some edamame to experiment with. Perfect in fresh salads, soups and as a healthy snack in-between meals, you’ll be excited to see what you can create without feeling guilty.

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recipe

Spicy

Garlic Edamame

E

damame is a soybean that is harvested from pods. You can find them in shells or harvested where the bean is removed from the shell in stores. They are nutritious and easy to find in many markets these days. Edamame is a typical food in Asian-type restaurants and places where healthy foods are sold. The buzz of this nutritious and flavorful food has been spreading.

One cup of cooked edamame has 224 calories, 18.4 grams of protein and only 13.8 grams of carbohydrates.

There are also 8 grams of fiber, 3.52 micrograms of iron, magnesium, potassium, zinc and selenium.

The nutrition benefits of edamame are plenty. You can find on organicfacts.net that edamame can boost the immune system, improve bone health and support a healthy digestive system. It can also help with weight management since it contains

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By Amber Arevalos

high amounts of protein and minimal fat. It may even have the potential to prevent cancer because of the number of isoflavones. This food item is one of the most excellent sources of plant-based protein.

Another great ingredient in this recipe is garlic. Garlic has been long used as a medicinal property for centuries. This ingredient has been used in ancient civilizations such as Egypt, Babylon, Greece and China. It is a potent flavor that is part of the onion family. One of garlic’s most well-known health benefits is its ability to boost the immune system.

Calories per Serving • 207 Total Fat-11.3 g Total Carbohydrates-14.2 g Dietary Fiber-7.0 g Total Sugars-3.8 g Sodium-655.9 mg Protein-15.3 g

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INGREDIENTS • 1 cup water • 3 cloves garlic, minced • 1 tbsp chili paste • 1⁄2 tsp salt • 1 10-ounce bag edamame in their shells • 2 tsp olive oil • 2 tsp soy sauce DIRECTIONS  Add one cup of water to a small pot and add the edamame. Boil for 3 to 5 minutes, and drain.  Mince the garlic, then place the garlic and olive oil in a small frying pan. Sautee on medium heat for 2 minutes. Stir constantly so it doesn't burn.  Add the cooked garlic to a small bowl and combine with the chili paste, soy sauce, and if using, extra salt.  Pour the sauce over the warm edamame and stir. Serve.

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cover story

THE WHOLE APPROACH TO

GROWING YOUNGER

By Patricia Danflous

WITH AN ESTIMATED 77.3 MILLION BABY BOOMERS LIVING IN THE UNITED STATES, ANTIAGING IS A VERY POPULAR TOPIC AMONG MATURING INDIVIDUALS. DESPITE HOLLYWOOD’S TAKE ON THE MATTER, MATURATION CAN BE A BEAUTIFUL THING, ESPECIALLY IF YOU PRACTICE THE WHOLE APPROACH THAT YIELDS FANTASTIC RESULTS.

A

ging is now being classified as a disease, and every human is a carrier. Despite this undeniable fact, there is much that can be done to avoid pre-mature aging. Experts agree that lifestyle factors indubitably have an enormous impact on the aging process. In fact, our chronological age and our real age (as it is being called), are two completely different things. So what are some factors that can cause an individual to age prematurely? Some factors include smoking, excessive sun exposure, environmental pollution, poor diet, lack of sleep and lack of exercise. Cigarette smoking, may be among the worst aging accelerators; it is directly associated with wrinkle formation because it constricts blood flow in the capillar­ies, reducing the flow of moisture and nutrition to the cells. Not only is aging something that takes place externally for the eye to see, but the mind and body age internally. This means what we put into our bodies via food or topical skin products can essentially affect how we age. Since aging takes place over many years, the reversal of such cannot be remedied with a jar of synthetic, fix-all beauty cream. The real solution goes much deeper than that; it considers the whole person.

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5 KEYS TO GROWING YOUNG

and puffy eyes tell all. Our bodies are complex machines that engage in an intelligently designed repair system while we are asleep. The organs (liver and kidneys) undergo a cleansing period during the wee hours of the morning, so sleep is pertinent for internal rejuvenation to be accomplished. In fact, nearly all cells renew themselves while we are at rest, including our skin cells. Since skin is the largest organ of the body, beauty rest is essential for a youthful appearance. For optimal beauty and a rested body, aim for 7-8 hours of uninterrupted sleep every night.

4 1

. PROPER HYDRATION The human body is composed of nearly 70% water, making proper hydration an essential part of a healthy body. What happens to a plant that has not been watered? It shrivels up, becomes limp and eventually dies from lack of water—a life giving source. The same can be true for humans. We are living things that depend on water for survival. Despite this fact, studies estimate that nearly 75% of Americans are chronically dehydrated. This statistic is bearing on the fact that most prefer caffeinated, sugar-laden drinks that actually incur dehydration, over pure, unadulterated water. Dehydration results in many ill effects, all affecting the real age of our bodies. Aim to stay hydrated with pure spring water. Drink throughout the day, even before you become thirsty. While some suggest 8 glasses of water as the minimum, it really depends on your weight, and activity level. If you sweat often, you will need to replenish your water stores more often than the average person.

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. PROPER NUTRITION What we put into our bodies absolutely has a bearing on our health status. Eating life-giving foods that are bursting with nutrients can help maintain vitality and health. Whole, natural foods contain vitamins and minerals that can protect against cancer and other diseases, improve the immune system and increase energy levels.

Adversely, processed foods are laden with exorbitant amounts of chemical ingredients that, overtime, can promote disease, compromise the immune system and induce pre-mature aging. Choose to eat a youthful diet of colorful, bright foods found in nature and avoid pre-packaged foods that are heavily processed and harsh on the body.

3

. BEAUTY REST No doubt, missing adequate sleep can have a negative impact on our appearance. In fact, one of the fastest ways to dull, droopy and puffy skin is an unrested body. If you have ever missed a good night’s rest, you know the awful feeling that follows the next morning.

Not only do you feel terrible when you miss sleep, but under-eye dark circles

. STRESS MANAGEMENT Prolonged stress can be so intense that it affects health; it can even make a person appear older than they really are.

When tension builds, it can cause the whole body to become tense, possibly inducing wrinkle formation and a distorted posture. An ongoing study by University of California at San Francisco (UCSF) suggests that chronic stress appears to hasten the shriveling of the tips of the bundles of genes inside cells, which shortens their life span and speeds the body’s deterioration. The inability to relax causes a constant state of tension; the mind and body cannot enjoy true health and rebuild itself under such circumstances. Consciously try to reduce stress in your life by practicing positive coping methods. Exercise, meditation and breathing, proper diet and planned recreation can help reduce stress.

5

. EXERCISE The benefits of exercise are enormous, and anti-aging is one of the top perks. Individuals that do not exercise regularly increase their risk for heart disease, cancer, arthritis, stiffness and weight-gain. As we age, a lack of exercise can lead to poor balance and coordination, loss of strength, loss of muscle tissue and loss of endurance. If we continue to exercise as we age, we can maintain a strong body and youthful vigor. Exercise is essential to all age groups and it is never too late to start feeling younger.

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feature

l u f i t u a e A B Diet

THE TOP 5 BEAUTY MINERALS

By Patricia Danflous

DID YOU KNOW THAT EATING CERTAIN FOODS CAN HELP PROCURE A MORE BEAUTIFUL APPEARANCE? BY CONSUMING FOODS RICH IN BEAUTY MINERALS YOU CAN MAINTAIN RADIANT,YOUTHFUL LOOKING SKIN! Silica Silica is one of the most widely known beauty minerals. Silica is found in the skin’s tissue. Older individuals typically have less silica in their tissues; this is because this mineral actually decreases as we age. It is a vital mineral for cell metabolism and formation. It increases skin elasticity and firmness, resulting in younger looking skin. Silica is also important for the structure and function of connective tissue and the maintenance of smooth skin, strong hair and nails. The body loses silica naturally through urination, hair loss and nail trimming, making it necessary to restore silica on a regular basis. Silica is found in large amounts in the earth’s crust, bamboo and in crystals, but the most commonly known edible source can be found in cucumbers.

Lycopene Lycopene is a powerful antioxidant found in certain fruits like tomatoes. Antioxidant compounds support skin texture by reducing free radical damage that could potentially harm the skin. Lycopene creates strong cell connections that help block ultraviolet rays, reducing skin redness. This potent mineral also improves cell communication, causing cells to operate efficiently; this allows skin cells to repair and regenerate at a faster more proficient level. With all of this dynamic repair work taking place beneath the surface, your skin is certain to appear younger and healthier with fewer wrinkles.

Vitamin C, E Vitamins C and E are some other well-known resources containing powerful antioxidants. Because free radicals can damage the skin’s delicate collagen and elastin, these vitamins are excellent additions to any beauty diet. They both can help repair and prevent free radical damage caused by over exposure to the sun and environmental pollution. They join forces to accomplish even more together; studies support that vitamin C enhances the protection over the skin when combined with vitamin E. Some good sources of vitamin E are sunflower seeds, almonds, spinach, peaches, tomatoes and avocados, while oranges, kale, parsley and green peppers contain vitamin C. Zinc and Copper Zinc and copper are essential trace elements needed by the body. They work best as a team to prevent pre-mature aging by protecting the skin against damage while repairing it as needed. Zinc works effectively on specific aspects of cellular metabolism functions, protein synthesis, cell division and cellular repair, which makes it an important anti-aging mineral. Copper is beneficial as it repairs and maintains connective tissue in the skin, heart and arteries. Individuals having a copper deficiency actually will show signs of pre-mature aging. Eat cashews, almonds and chickpeas to obtain copper. Zinc is ultimately found in meats like oysters and beef, but also in plant foods like pumpkin seeds, wheat germ, shiitake mushrooms, cacao and peanuts.

Selenium Selenium is an important antioxidant mineral needed for beautiful, youthful skin. It increases tissue elasticity and helps prevent cell damage by free radicals. Like a shield, it protects the skin from excessive ultraviolet light. Some food sources of selenium are tuna, salmon, wheat germ, Brazilian nuts and garlic. Brazilian nuts are among the best source of selenium; just 5 nuts provide the sufficient daily value for most people.

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recipe

Lemon

By Amber Arevalos

OREGANO CHICKEN OREGANO IS ONE SUPER FOOD THAT CAN BE USED IN A VARIETY OF DISHES. IT ORIGINATED FROM THE MEDITERRANEAN AND WESTERN ASIA COUNTRIES. MANY CULTURES USE OREGANO TO FLAVOR THEIR CUISINE, AND IT HAS ALSO BEEN USED FOR ITS HEALTH BENEFITS. Oregano has properties that can fight bacteria and reduce inflammation. With its rich antioxidant properties, oregano can fight off free radical damage and help prevent cell damage.

It can also fight off bacteria since it contains antibacterial properties.

There are several compounds found in oregano that also boost antiviral properties.

The lemon juice found in this recipe is loaded with vitamin C, fiber, and other nutrients that are beneficial to improving health. One lemon contains 31 micrograms of vitamin C, making up 51% of our RDI. Vitamin C

is known for improving heart health and helping reduce blood cholesterol.

Lemon has also been helpful in aiding in weight loss due to its amount of fiber. The fiber, along with the carbohydrates found in lemons, also helps with improving digestive health.

Green beans are a healthy vegetable which contains antioxidants, vitamin C, fiber and plenty of minerals.

These properties help fight off free radical damage and help promote gut health. Green beans have also been shown to help with weight loss.

Since green beans do not contain any cholesterol, they are great for heart health. A simple serving of one cup of green beans contains 2.7 grams of fiber, 6.6 milligrams of sodium, and 2 grams of protein.

This dish is not only a stand-alone recipe but a complete meal. Most recipes that contain oregano are flavorful and delicious.

NUTRITION Calories: 176kcal | Carbohydrates: 1g | Protein: 32g | Fat: 3g | Cholesterol: 96mg | Sodium: 174mg Potassium: 578mg | Vitamin A: 45IU | Vitamin C: 9.7mg | Calcium: 8mg | Iron: 0.6mg

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INGREDIENTS • 2 boneless skinless chicken breasts • 2 tablespoons olive oil •1 1/2 to 2 tbsp dried oregano • 1/4 cup lemon juice • 1/2 tsp salt • 1/2 tsp pepper • 4 red potatoes • 2 cups green beans DIRECTIONS  Preheat oven to 350 degrees F.  Place the chicken, potatoes and green beans into an oven-safe dish.  Cover the ingredients with olive oil, oregano, lemon juice, salt and pepper and spread the seasoning around all of the chicken.  Bake chicken for 30-35 minutes or until the internal temperature reaches 165 degrees F in the thickest part.  Serve each breast with half the green beans, two potatoes each and drizzle with the leftover oregano oil.

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mighty kids

HOW TO HELP YOUR

DEPRESSED TEEN

By Amber Arevalos

T

he teenage years are the most challenging years to navigate as parents. It can become difficult to understand the difference between normal adolescent emotions or something more profound. Teens challenge their parents and sometimes the world to find their path only to face obstacles and emotions that challenge them. Life can get overwhelming, and your teen may be faced with depression. There are several steps to take when dealing with a teenager who is feeling depressed.

MHANATIONAL.ORG PROVIDES SOME SIGNS TO WATCH FOR IN YOUR TEEN

Poor performance in school Withdrawal from friends and activities Sadness and hopelessness Lack of enthusiasm, energy, or motivation Anger and rage Overreaction to criticism Feelings of being unable to satisfy ideals

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Poor self-esteem or guilt Indecision, lack of concentration or forgetfulness Restlessness and agitation Changes in eating or sleeping patterns Substance abuse Problems with authority Suicidal thoughts or actions This list is not to diagnose but merely a way to identify when your teen needs help or the severity of support you and your family may need to help your teen.

Help.org says that it’s estimated that one in five adolescents from all walks of life will suffer from depression at some point during their teen years. The most challenging idea for your teenager to understand is that you, too, were once a teen and may have faced similar situations. They will walk away or assume you have no idea

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what they are going through, but be open to listening when they are ready to confide in you. Support your teen by making them feel safe and free to speak in a non-judgmental zone.

Asking minimal questions and not patronizing is best when dealing with a depressed teen. Help.org suggests focusing on listening, not lecturing. Be persistent but not overbearing. It can be difficult for your teen to express what they are feeling or even understand what they are feeling. Try and create a more social environment where you set aside time for your teen each day.

In more severe cases, your teen may feel as if they can not speak to you. Let them know that help is available even if it is not you; numerous outlets can guide your teen through these emotional years. There are specialist and alternate treatment options for your teen to choose from.

Know when to seek professional help and give your teen as much emotional support through their recovery.

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27

healthy mind

The

Melatonin

Sleep Aid Body-Mind Connection & Risks to Consider

By Juliane Kristine Morris

B

usy minds and busy schedules are keeping more people up later at night and rising earlier in the morning. Studies show that one in three adults are not getting enough sleep.

Some people use an over-thecounter aid called melatonin, sometimes called the “sleep hormone”.

Why the hype with melatonin and is there a healthy mental outcome for those who use melatonin? What about melatonin overdose? Too much melatonin can have the opposite effect of its intended purpose. It can make it harder to sleep because your normal circadian rhythms will be disrupted. An overdose can also leave you feeling groggy and sleepy during

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the day and give you nightmares or extremely vivid dreams at night.

Melatonin is chemical that is produced naturally in the human body, helping to regulate the sleep cycle through the circadian rhythm that controls our body’s sleep-wake function. The brain usually releases melatonin in the mid-to-late evening and then throughout the night until morning, causing a natural waking up, peaking during the night and lowest during the day.

Factors like stress, excitement, non-typical work shifts, caffeine, blue screen light in the evening, alcohol, insomnia, medications, hormones, aging and of course jet lag, can affect natural melatonin production and

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release. Some people find taking a melatonin supplement 20 minutes to an hour before bedtime can help with sleep.

Melatonin is typically found in strengths from 1-10mg. A higher dose of melatonin does not mean better sleep. Many people may benefit from .3mg to 1mg, where 3mg or 5mg could be too much. Start small –even .3mg for a few nights 20-60 minutes before bedtime and see how it works for you.

Having too much melatonin can reduce the body’s natural production of melatonin, making the body dependent to receive melatonin from supplements rather than making melatonin naturally. Melatonin should not be a habitual part of a nightly routine, but is intended to help get sleep back on track, with use for one to four weeks at a time.

Some people experience side effects from melatonin, including headache, dizziness, nausea and drowsiness. Other side effects from improper dosing or overuse can include diminished alertness upon waking, irritability, confusion and anxiety, not to mention contraindications with some prescription medications, which should be discussed with your physician.

Taking melatonin non-routinely can help a person get their sleep back on track, but be aware of the proper ways to use this interesting sleep aid supplement, and its benefits and risks.

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29

fashion

KFO STEALOIUQ R

e s r u P GAUNBYEIWH

By Leann Zotis

THERE WAS A TIME IN SOCIETY WHEN A WOMAN'S PURSE MATCHED HER SHOES WHILE COORDINATING WELL WITH HER OUTFIT. THIS MAY STILL BE THE CASE TO SOME WOMEN. FOR MANY OTHERS, THE RIGORS OF LIFE DEMAND A STURDY, FUNCTIONAL PURSE THAT CAN BE GRABBED AT A MOMENT'S NOTICE AND WILL PROVE SERVICEABLE FOR EVERY OCCASION. WITH THE PRICES OF GOOD QUALITY HANDBAGS REACHING THE STRATOSPHERE, IT PAYS TO MAKE A GOOD CHOICE THE FIRST TIME AROUND. NO ONE WANTS A COSTLY HANDBAG MISTAKE LANGUISHING IN THEIR CLOSET FOR THE NEXT DECADE. BEFORE MAKING ANOTHER PURCHASE, CONSIDER A FEW KEY CHARACTERISTICS OF THE PERFECT PURSE.

SIZE DOES MATTER

Bigger is not necessarily better. Just because you can carry the contents of your make-up drawer along with your unpaid bills, register receipts from past purchases, your gym shoes and a small photo album of your last vacation in your purse doesn't mean you should.

Determine upfront what image you want to project with your appearance and size your bag accordingly.

As far as all that other stuff goes, well, that's why they make tote bags.

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Your Heart of Hearts

CAPACITY IS CRITICAL Not to be confused with size, capacity relates more to the internal arrangement of the contents. Dividers, zippered sections, snaps for your keys and pockets for your cell phone can all add up to a more organized handbag. You probably don't want a bare bones duffel bag style if you want to find your stuff in a timely manner.

Dare to be Yourself

MATCH YOUR PURSE TO YOUR PERSONALITY Expres

s Your

self

Dividers & Pockets

Sure, there's a place for the standard neutrals of black, brown, white or beige in a basic wardrobe. But what if your tastes are a little more adventurous? Express your inner psychedelic flower child with hot pink, chartreuse, lavender, puce or embroidery if that's where your heart lies. Dare to be yourself.

FIND YOUR PREFERRED PRICE POINT AND STICK TO IT There is almost no end to the level of expense you can take on with a high quality purse. If you know that going in, you can steer yourself away from the designer originals that break your bank. There are great choices to be found at comfortable prices.

TAKE A LONG TERM VIEW OF YOUR PURCHASE

If you don't want to find yourself trolling around the department and specialty stores for another purse six months from now, make sure your choice today is one you want to live with through the changing seasons and the variations of clothing styles.

Style and fashion do not always go hand in hand. The sooner you decide what's right for you, your lifestyle and your checkbook, the sooner you can settle into the style that works for you today. And with any luck, for several seasons into the future.

Timeless Designer

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31

pets

Fish

Great Starter Pets for Kids

By Geraldine Bicette-Joseph

M

ost mothers and fathers like the idea of their children being pet parents. Whether bought as company for the child or to teach responsibility, a pet helps with the development of a minor's soft skills, helping to teach them apathy, problem solving and self-confidence. As with all major decisions, determining which pet is best suited for a child may take some time.

A range of factors must be considered, from the family's living conditions to how responsible a parent considers their child. That having been said, it would be wise for parents to start small when introducing a pet into their child's life. A wise choice would be to invest in a small aquarium with one or two fish.

Regardless of their small size, fish require looking after by responsible owners in the same way that any other animal would. The same skill set demonstrated by responsible pet

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owners will have to be practiced when caring for fish. Having to feed a fish every day, as well as cleaning the tank and maintaining all fish keeping accessories gives children a sense of duty.

This duty allows them to illustrate how reliable and dependable they can be.

On coming to understand that they are depended on for survival, children as pet parents rise to the challenge of caring for their fish and take pride in doing so.

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If you have more than one child, fish ownership can also help to build teamwork skills. The knowledge that it is of the greatest importance for brothers or sisters to come together for the betterment of their pet marks the beginning of teamwork practices for a child. In sharing a fish, siblings must decide on a name for their fish, who will be feeding the fish on what day, whose turn it is to assist with the cleaning of the tank and so on. Today's managers and supervisors often comment on the inability of many young recruits to work in a team. With this being a skill that is lacking, it would be wise for parents to make sure that their child is well versed in the practice from early on.

Research shows that caring for a pet reduces anxiety, loneliness and stress in children. Looking after a fish also teaches children benevolence and helps them to develop a nurturing side to their character. These factors alone make fish a great starter pet for any child.

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33

travel

SAVE MONEY WHEN BOOKING YOUR VACATION

By Quentin Arthur

TRAVEL COSTS CONTINUE TO RISE EVERY YEAR. A SHORT VACATION THAT MAY HAVE COST $500 A COUPLE OF DECADES AGO COULD NOW COME IN AT MORE THAN $1,500. OF COURSE, IF YOU WOULD LIKE TO AVOID EMPTYING YOUR BANK ACCOUNT EVERY TIME YOU WANT TO TRAVEL TO A NEW CITY OR COUNTRY, THERE ARE A FEW TIPS YOU CAN FOLLOW TO SAVE SOME CASH.

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1.

BOOK EARLY Most airlines and vacation companies would like to fill vacancies as soon as possible. As such, they often offer discounts to people who make their bookings early. Reserving your spot at least six months in advance is an excellent way to save a significant sum of money when traveling.

When making a booking several months early, you should be sure to check your travel partner's cancellation policy. A lot can happen between your booking date and your travel date, so you should always be prepared to deal with sudden changes.

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2.

USE MULTIPLE AIRLINES When booking flights, most people use the same airline to get them to and from their destination. However, traveling with the same company in both directions is not always the cheapest option. Sometimes, you will find that it makes more financial sense to book your flights with two or even three different airlines.

5.

3.

USE TRAVEL CREDIT CARDS Travel credit cards allow you to earn points every time you use them to make certain purchases. Once you accumulate enough points, you can redeem them for free air tickets, hotel upgrades and even car hire services. Using your travel reward points has the potential to knock hundreds of dollars off the cost of your next vacation.

4.

TAKE ADVANTAGE OF COUPONS Many airlines and hotels offer coupons that allow you to get a hefty discount on tickets or hotel stays. Some vouchers will even allow you to earn double or triple points while traveling.

You may then be able to use those points to upgrade your ticket for an even more enjoyable getaway.

Saving money and even traveling for free is entirely possible if you take time to seek out the right deals and employ a few strategies. If you plan your trip far in advance and take advantage of credit card rewards and other services, you can be well on your way toward an exciting trip and some extra spending money.

LOOK FOR FREE ACTIVITIES When you travel to a new place, there is absolutely no reason why you should need to spend a ton of cash on activities and attractions. If you do a quick search online, you will almost certainly find dozens of interesting tours and adventures that you can enjoy for free.

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35

feature

How to Avoid

S

By Jana Smith

We are living in an era where food safety is taking a back seat to genetic engineering. Food safety evangelists are calling GMOs nothing short of frankenfoods, declaring that their development is both strange and dangerous.

What are GMOs? Genetically modified organisms (GMOs) are plants or animals that have been genetically engineered with DNA from bacteria, viruses or other plants and animals. To put it plainly, the DNA of plants, seeds and animals is deliberately being altered by giant biotech industries like Monsanto— the leading producer of genetically engineered seed. Their purpose in doing this is to make food resistant to herbicides and to allow food to produce its own insecticide (Bt Toxin).

Are GMOs safe for me and my family to eat?

Since up to 80% of the food in North America contains GMOs, food safety is certainly a viable concern. Nearly all processed foods like cereal, snack bars, deli meats, crackers and chips contain traces of GMOs, so there is a high probability you and your children are eating GMOs for breakfast, lunch and dinner.

Various feeding studies conducted on animals consuming GMOs have shown pre-cancerous cell growth, damaged immune systems, smaller brains, livers, and testicles, partial

atrophy or increased density of the liver, odd shaped cell nuclei and other unexplained abnormalities, false pregnancies and higher death rates. While no solid studies have yet been conducted on the relationship of GMOs and human health, there is certainly more than a casual association between genetically modified foods and adverse health effects in studies done on animals. Several National Academy of Sciences studies have affirmed that genetically engineered crops have the potential to introduce new toxins or allergens into our food and environment. It is safe to conclude that when food is altered from its natural state, and especially when the actual DNA is tampered with, health and safety issues are always a major concern!

How to protect yourself?

Currently in the Unites States, GMO food labeling is not a legal requirement. So, how can you protect yourself and your family?

There are a few tips that can help you be a health-savvy consumer.

Visit these web sites for more information on GMOs • http://justlabelit.org http://www.nongmoproject.org • http://www.nongmoshoppingguide.com

Tips for Avoiding GMOs 1. Knowing the most common GMO products can help you make better food buying decisions.

• Corn & products made from corn (high fructose corn syrup) • Soybeans & products made from soybeans (soybean oil) • Sugar (if not pure cane sugar, it is probably made from sugar beets) • Dairy (products may be from cows injected with GM bovine growth hormone. Look for labels stating No rBGH, rBST, or artificial hormones.)

• Canola • Cottonseed • Sugar Beets • Hawaiian Papaya • Zucchini • Yellow Squash.

2. Use caution when buying meat.

While the animals themselves are not genetically engineered, however, the vast majority of the livestock in America is being raised on genetically engineered feed like corn and soy.

3. Choose organic and Non-GMO Project Verified. Currently organic certification does not require GMO testing. Most organic products do not intentionally contain GMOs. However, choosing products that are Certified Organic AND Non-GMO Project Verified is the best way to make sure you are getting the safest, healthiest, highest-quality food for your family.

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37

Community

RESOURCE DIRECTORY

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