April15

APRIL 2015

LIVING WELL MAGAZINE™

EARTH DAY APRIL 22 WRITING A NOVEL DURING MY MORNING RUN PLANNING YOUR SPRING GARDEN

BY KATHRYN PINCUS Author of Long Hill Home

HEALTH + HOME + FOOD + WEALTH + STYLE = recycle: share this magazine

CELEBRITY STYLE

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Exceeding expectations

an american small town in the making.

A place to linger with friends on the front porch – or ride a bicycle down a shady avenue to get an ice cream soda. A place for walking the kids to their first day of school – and relaxing in a comfortable empty nest.

Bayberry is all about quality of life – in every aspect of its thoughtful, environmentally-sound design. Green, tree-lined boulevards, acres and acres of parkland and a variety of beautiful, historically-inspired, energyefficient home designs will create a setting and a lifestyle unlike anything else. Interested? The best way to experience Bayberry is to visit us.

Come and take a look at your future hometown… Bayberry.

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words from the editors and publishers:

The minute the snow started to melt, I went into overdrive and started yardwork. That’s right spring clean-up already, (still surrounded by a few patches of snow and not at all warm). I have never been more ready for warmer weather in my entire life. However, there are signs of life. Tulips,Hyacinths and Crocuses have started to poke through the ground; which should happen much faster since the ground once completely snow covered is now two to three inches deep in mud. Calvin our almost 200 pound male Great Dane never minded the winter and happily frolicked in the snow, the cold, the rain and any other inclement weather we experienced this past winter, with me, right by his side. I am convinced that he isn’t fazed by the weather because Calvin was born in Canada.

This year is the 45th Anniversary of Earth Day on April 22, 2015. Every year we are thrilled to find more and more people participating in Earth Day activities. The awareness as finally caught on so Earth Day is not a one day event. It has become an every day occurence, adapting to newer products and ideas that will hopefully move us towards a more sustainable existence by reducing our carbon footprint. At the office of LWM we have reduced our carbon footprint through recycling,reusing and reclaiming everything we possibly can. We feed raccoons, fox and deer all of our cooked leftovers, compost all of the fresh food scraps, make outdoor furniture pieces out of the wood pallets that the magazines are delivered on each month, use glass water bottles instead of plastic and collect rain water to re-use for the garden and plants. These are all of the things that we did not do prior to publishing Living.Well Magazine, as we have educated ourselves and become better stewards on our journey.

Nine rescued cats, two Great Danes and a lot of really hard work. I guess after ten Advertising Inquiries: years of publishing LWM our message is getting out. This is a great issue and will undoubtedly contain information and products that you didn’t know about before.

Brian Strauss -Publisher Enjoy!

Sales@livingwellmagazine.net 302-355-0929

Brian and Diane Strauss

LOOKING FOR AN EXPERIENCED SALES PERSON! Call: 302-355-0929 Email:

Editors / Publishers Diane and Brian Strauss Associate Editor: Michael Strauss puppy love™ Creator Sean Strauss Media Development Jonelle Jentilucci Resident Artist and Creator of the Valentino caricature.

Liam McWilliams Design and Graphics Diane Strauss

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VOLUME 10 NUMBER 4

www.livingwellmagazine.net LIVING.WELL MAGAZINE© is a monthly publication distributed regionally. All articles and advertisements are accepted in good faith. Living Well Magazine assumes no responsibility or liability for any claims, conditions, products, services, errors, and/or opinions expressed through articles and advertisements appearing in this publication. Please check with your primary health care provider before making any changes.

Living Well Magazine welcomes your comments and suggestions.

No part of LIVING WELL MAGAZINE™ may be reproduced in any form without permission and written consent. Copyright, All rights reserved. 2014 Various Trademarks Used By Permission Of Their Respective Owners

LIVING.WELL MAGAZINE (ISSN 2325-2448) published monthly by Savendale Media Group, 1519 Old Coach Road Newark, Delaware 19711 Phone:302-355-0929 Fax:302-454-1867 www.livingwellmagazine.net

Cover: designed by dcstrauss puppy love™ Millie and Calvin in their favorite spot—the bed.

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April 2015

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shopbydesign

inside Time for a Reality Check

by Karen Verna Carlson

Running Down Your Dream

by Suzanne Eder

Shakespeare and the Accountant

by Karen Jessee

Summer Countdown: Drop the Extra Weight!

by Dr. Scott Rosenthal

28 16

Hands on Health

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LIKE US ON FACEBOOK AND FOLLOW US ON TWITTER FOR POP-UP GIVEAWAYS!

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Follow our Pinterest Boards at:

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Earth Talk: Solar Credits and

8 9

Embrace Your Brokenness with Dianna Palimere, PhD, LCSW

http://www.pinterest.com/ livingwellmag/ 25

eni n g 1 rd

LWM TRENDS

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Sexual Health and Healing:

DIY

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Ann Wilkinson P.T.M.S.

Ocean Fertilization

@livingwellmag

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Ga

Dr. Rose Dileva

STYLE

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Getting Honest About Change

by Joe White

Ask The Vet

www.facebook.com/

LWMLIVINGWELLMAGAZINE

20 TRIED

Tips for Exercising When You’re Over 50

by Alisa Rose

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Too Much

by Danny Singles, PT, DPT, MA

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Writing a Novel During My Morning Run 12

by Kathryn Pincus, author of Long Hill Home

TRUE™ AWARD

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Art of Eati

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The prestigious— Living.Well Magazine Tried and True award is given only awarded to products and companies that we have used and can honestly say they were great! If it has the LWM Tried and True Award on it, we are sure that you will too.

FYI e

Water Wisely for a Beautiful Garden and 44 Landscape

by Melinda Myers

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Protecting | Projecting | Taking Things To 26 A Higher Level and Shaking Things Up

Acupuncture and Infertility 39

by Dr. Kelly Brown

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Tech Addicted with Sean:

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LIVIN G.

with Peg Castorani

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April 2015

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April 2015

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Is The Kitchen Wallpaper Causing You To Eat More?

Studies reveal that hues of red, yellow and orange are known as trigger colors - they stimulate our appetite, and specific emotions which move us to eat more. Colors like blue, green and gray on the other hand are calming and relaxing, and are known to suppress our appetites. When incorporated into our dining areas, kitchen tools, wall colors, and even the actual foods we eat, can have a profound effect on our eating habits.

Victory Brewing Company Headwaters Pale Ale Downingtown, PA

Cyclone Pam strikes Vanuatu Tropical Cyclone Pam made landfall on the South Pacific island of Vanuatu. The Category 5 storm has left death and destruction in its path. Help rescue and recovery efforts by mapping storm damage.

Victory Brewing Company was purposefully opened less than 14 miles from the pristine headwaters of the Brandywine Creek. Because of the important role water plays in the production of quality beer, Victory Brewing Company initiated The Headwaters Grant as a way to give back to the groups working hard to protect the natural resource.

Headwaters Pale Ale was released in celebration of Victory’s 15th anniversary. Named to pay homage to the water with which is it brewed, Headwaters Pale Ale is not only a refreshing beer, but also a vehicle for Victory charity. A portion of every bottle sold is collected and distributed to environmental advocacy groups through the Headwaters Grant.

The Tomnod mission is to utilize the power of crowdsourcing to identify objects and places in satellite images. We created a web app with thousands of volunteers (like you!) in mind. Use our satellite images to explore the Earth, solve real-world problems, and view amazing images of our changing planet. We then compare each team member’s findings with another to accurately understand the challenge at hand.

Source:Tomnod.com

A few Spring Ez Cleaning tips Hard water stains in the sink or bathtub try scrubbing with a half a lemon.. The citric acid should break down the stain to get it back to looking better Microwave dirty - Try filling a microwave safe bowl with water and a few lemon slices.. Put it in and let it boil the steam will break down the gunk so it is easy to wipe out.

Ez Ironing trick - Take your wrinkled clothes into the bathroom with you when you take a shower. The steam will smooth out the wrinkles-- so when you get dressed it ready to wear..

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April 2015

Ocean fertilization is a technique whereby swaths of ocean are “seeded” with iron to promote the growth of phytoplankton (microscopic plants that form the base of the marine food chain), and is one of several promising geo-engineering techniques that could help mitigate global warming. Also known as carbon sinking or ocean seeding, the idea was first suggested in the 1980s

by Moss Landing Marine Labs’ John Martin, who subsequently conducted experiments off the California coast confirming that phytoplankton growth could be encouraged by dumping ferrous sulfate (iron) into nutrient-deprived areas of the ocean.

Savitz adds that “much of the carbon taken up by phytoplankton may simply be re-released when those plants are consumed by bacteria or zooplankton at rates that are impossible to accurately predict.” She also worries that large-scale, long-term fertilization could drastically alter marine ecosystems: “Unanticipated downsides, like changing the phytoplankton community structure, could cause repercussions throughout the food web, and may disturb key feeding relationships.”

Ocean Fertilization maybe able to offset Carbon Emissions?

More recently, California entrepreneur Russ George has developed ways through his firm, Planktos to use ocean fertilization to help governments and companies meet emissions reduction goals. In 2012 Planktos helped the Haida Gwaii tribe of western Canada spread 100 tons of iron sulphate into the Pacific 180 miles off the coast of British Columbia, which triggered a phytoplankton bloom across 10,000 square miles of ocean. Juvenile salmon feed on phytoplankton, and salmon runs came back fourfold across the region. The tribe is keen to use ocean fertilization to restore the severely depleted salmon fishery they have depended on for centuries.

But some environmental leaders warn that ocean fertilization might be too good to be true as a tool for mitigating climate change. “Many scientists have suggested that the complex interplay between the iron and carbon cycles prevents any direct extrapolation of how much carbon dioxide will actually be removed from the atmosphere following fertilization,” says Jackie Savitz, Vice-President for U.S. Oceans at the non-profit Oceana.

“This means we will never be able to estimate the benefits, much less verify them.

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Another issue with ocean fertilization is that phytoplankton blooms could release large amounts of other greenhouse gases, like methane or dimethyl sulfide, that are even more potent than the carbon dioxide they are sequestering. Also, the bacterial decay resulting from the die-off of massive iron-induced phytoplankton blooms could create oxygen-free dead zones in the water column that could leave marine ecosystems in worse shape than before.

“Rather than engaging in expensive and uncertain experiments on our oceans,” Savitz concludes, “we should move away from fossil fuels, by stopping subsidies, and stopping expansion of offshore drilling and at the same time, invest in technologies like solar and wind power that are certain to reduce carbon emissions without threatening complex ocean ecosystems.”

CONTACTS: Moss Landing Marine Labs, www.mlml.calstate. edu; Planktos, www.planktos.com; Oceana, www.oceana.org.

EarthTalk® is produced by Doug Moss & Roddy Scheer and is a registered trademark of Earth Action Network Inc. View past columns at: www.earthtalk.org. Or e-mail us your question: earthtalk@emagazine.com.

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April 2015

What’s going to happen to the U.S. solar industry when the federal solar investment tax credit expires next year?

I

n the U.S., a new solar project was installed every three minutes in 2014, and jobs in the solar industry rose from 15,000 employees in 2005 to nearly 174,000 today. This substantial growth is in large part thanks to the Energy Policy Act of 2005’s 30 percent Investment Tax Credit (ITC) for commercial and residential solar energy systems. In 2007, after only one year of implementation, the ITC led to the doubling of installed solar electric capacity. In 2008, Congress passed an eight-year extension of the ITC, allowing solar to become the fastest growing energy source in the U.S. Solar has also become much more affordable: The average installed cost per watt has dropped from around $7.50 in 2009 to $2.89 in 2013.

After December 2016, the ITC solar credit will drop from 30 percent to 10 percent and the residential credit will drop to zero— unless Congress extends this deadline. Large companies are currently making significant solar investments before the solar tax credit deadline arrives. In February 2015, Apple announced that it would spend $848 million over 25 years to buy 130 megawatts of electricity from First Solar’s California Flats Solar Project in Monterey County. The project, which will occupy 2,900 acres of land in Cholame, California, is the solar industry’s largest-ever corporate power purchase agreement.

“Apple’s commitment was instrumental in making this project possible and will significantly increase the supply of solar power in California,” said Joe Kishkill, First Solar’s chief commercial officer. “Over time, the renewable energy from California Flats will provide cost savings over alternative sources of energy as well as substantially lower environmental impact.”

Two weeks after Apple’s announcement, Google announced that they would be making a $300 million investment with SolarCity, America’s largest solar provider, for residential solar projects

across 14 states and the District of Columbia. The SolarCity fund, which totals $750 million, is the largest of its kind ever created for residential solar power. “We’re happy to support SolarCity’s mission to help families reduce their carbon footprint and energy costs,” said Sidd Mundra, Renewable Energy Principal at Google.

“It’s good for the environment, good for families and also makes good business sense.”

Duke Energy has also played a major role in catapulting solar energy in North Carolina, which ranked third among states during the third quarter of 2014 in installed capacity, according to the Solar Energy Industries Association (SEIA). Duke Energy’s $500 million solar expansion plan includes their recent approval to build three solar farms in eastern North Carolina that will total 128 megawatts of capacity.

“These projects will help provide significant amounts of costeffective renewable energy to benefit our customers,” said Rob Caldwell, Duke Energy’s senior vice president for distributed energy resources.

To allow solar to continue to soar, the 2016 U.S. Budget includes proposals “to reform and renew tax credits that incentivize the deployment of wind, solar, and carbon capture sequestration technologies.” Ken Johnson, chief spokesman for SEIA, says that his group plans to lobby Congress to extend the credit. “That’s our top priority for this session of Congress,” he said, adding that developers across the solar industry are “trying to do as much as possible before it drops to 10 percent in 2017.”

CONTACTS: First Solar, www.firstsolar.com; Solar City, www.solarcity.com; Duke Energy, www.duke-energy.com; SEIA, www.seia.org.

EarthTalk® is produced by Doug Moss & Roddy Scheer and is a registered trademark of Earth Action Network Inc. View past columns at: www.earthtalk.org. Or e-mail us your question: earthtalk@emagazine.com.

www.livingwellmagazine.net

April 2015

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ALENTINO!

Caricature created by: Liam McWilliams

Enter: Where’s Valentino Contest Find Answers Here ow! There are thousands of readers who are searching for Valentino. He is hidden somewhere on the pages of each issue. The entries keep pouring in.

We hope you have fun looking and will continue your quest to find Valentino. When you find him please email us at: info@livingwellmagazine.net [Please type “Valentino” on the subject line]. — keep searching and entering the “Where’s Valentino!” Contest every month for your chance for some great LWM gifts, subscriptions, T-shirts, mugs, cookbooks ,books, videos, etc. Or enter on our Facebook page www. facebook.com/LWMlivingwellmagazine (be sure to inbox us so you aren’t sharing his location with everyone). Make sure you like the page first. Please remember to share our page with your friends! Don’t forget to follow us on Pinterest at Pinterest.com/ livingwellmag or Twitter @livingwellmag For April we have a several copies of Kathryn Pincus’s New Book “Long Hill Home” for Valentino Winners BELOW IS THE ANSWER TO LAST MONTH’S WHERE’S VALENTINO!

W

In March, Valentino went to visit Delaware Museum of Natural History’s Summer Camp on P 7, He heard its tons of fun with lots of kids! Check it out at delmnh.org When you find him, send us an email at Info@livingwellmagazine. net ( be sure to put Valentino or Where’s Valentino in the subject line.. then make sure you follow us on Twitter @ livingwellmag and follow us on Facebook at: www.facebook. com/lwmlivingwellmagazine Don’t Forget to check out our Pinterest pages follow us at http://www.pinterest.com/ livingwellmag

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Writing a Novel During My Morning Run

By Kathryn Pincus Almost every morning, as the sun is beginning its ascent into the sky, I lace up my running shoes, stretch, and bound out the door. A feeling of contentment sets in immediately—not the fabled “runner’s high” or anything as dramatic as that— just a sense of calm and happiness, a transcendence over my daily milieu. As I enter this physical state, my mental state begins to wake up and roam freely. The caffeine I consumed an hour earlier may be the catalyst, but the real reason for my mind’s exploration is the fact that it is blissfully unoccupied.

There are no televisions blaring in my ears, no Facebook pages flashing before my eyes, and no teenagers asking me where their football jersey could be. My thoughts can wander to varying and random subjects. Often, I get stuck on a particular subject and begin to analyze, dissect, and elaborate on it, and I being to compose a piece of “writing” in my head, as if I were attempting to persuade some illusive audience.

From 1991 through 2005 I was a full-time attorney practicing corporate, commercial, and employment law and litigation. A significant part of my responsibilities in that role involved writing complex legal documents such as briefs, position statements and other work product. I loved that part of my job--compiling a factual record through discovery, researching the relevant law, and weaving the factual record and the law together into compelling arguments to persuade a judge or arbitrator to decide the dispute in favor of my client. It is essentially the telling of a story—but within the framework of certain facts and law. During these years, my daily run helped alleviate stress and prepare me mentally for the challenges of my workday. More importantly, the forty-five minutes to an hour of running alone and without any distractions always helped me achieve a sort of hyperfocused state—and a breakthrough. For example, during 12

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April 2015

one run I might find a better way to organize a brief that I had been struggling with, while on another run I might have an “ahha” moment where I was able to finally recall which witnesses’ deposition transcript held the factual support for an important argument. Immediately upon my return home from those runs, I would grab the first piece of paper I found (a post-it note, the back of my son’s homework or even a napkin) and quickly memorialize my enlightenment for use when I got to my office.

In 2005, I quit the practice of law to provide better care for a busy household with two teenagers and two elementary school age children. While I do not regret that decision for one moment, I did miss many aspects of my profession – and, most particularly, the process of writing. But I still had my daily morning run— and since I was no longer tasked with writing briefs and position statements, I began to weave a story. This time, however, my run did not just give me the process for my writing—it gave me the subject matter of my story.

As I ran regularly though the wooded trails of Alapocas and Brandywine Park, and past Breck’s Mill and Hagley Museum, a story evolved out of my own fears: a woman running alone always has to worry about the “what if….?” After the beginning of my story was set, and a woman running past Breck’s Mill was abducted and assaulted, I started to think about the other people involved.

I created a scared young man who makes a poor decision while trying to do the right thing, and as a result finds himself falsely accused of the crime and imprisoned with dangerous felons. I saw a young pregnant woman peeking out of a window above the crime as it unfolds, horrified by what she is witnessing but terrified to alert the authorities because she is in this country illegally. Every day as I ran, the story unfolded and became more complex. Once the roots and the trunk of my story took hold, they were fleshed out in my mind with smaller branches and lush leaves. The main characters all had background stories, they each had a path of adversity ahead (their “long hill home”), and I had an obligation to see them through.

Over time I found moments here and there after my morning run to sit down and type my story at my computer. I did this in small pieces over years, because I was extremely busy with my family, household tasks, and numerous volunteer positions. As my children got older and my duties and distractions diminished significantly, I became more purposeful about finishing my story.

I deliberately set my story and created its characters and events based on my real life experience--places, people and a profession that I was very familiar with. Long Hill Home is set in the neighborhood that I live in, the trails that I run on, the city park that I frequent, the courthouse that I practiced law in for many years, and other buildings and places that I am personally very familiar with. The characters in Long Hill Home are fictional, of course, but they are an amalgamation of physical and behavioral traits of people I have known personally, or observed or read

about. Even my real life profession—the practice of law—figures prominently in Long Hill Home. This familiarity and real life experience is essential for me to write vividly and convincingly.

I wanted my readers to be able to see the people and places of Long Hill Home, and feel as if they are in the book—a true vicarious experience. I couldn’t do that without using my real life experience.

After the kernel of the story that I developed during my morning runs became a complex story, with characters, settings and events that I was capable of vividly describing, I turned to outside sources to learn about or verify a few pieces that were slightly outside of my bailiwick. First, I ran a few questions regarding Delaware criminal procedure by a friend who is an experienced prosecutor with the Delaware Attorney General’s office. I had practiced civil litigation and I knew how to research the Delaware Rules Of Criminal Procedure, but I wanted to know more about how the procedure actually plays out in practice. Next, I asked someone at Wilmington’s Latin American Community Center about how they provide legal advice to their clients, and she directed me to an attorney who answered all of my questions. I researched other topics to complete my story, including the law on immigration, DNA testing, and the science and procedure of chemical capture (i.e., the use of anesthetic drugs to immobilize an animal to capture it).

After several years of running and writing, my manuscript was finally complete. I moved on to the almost full-time phase of editing, proofreading, and copy layout review with my publisher— work that could only be done in front of my computer. I started to long for the days when I could work while running along the banks of the Brandywine River.

About the Author: Kathryn Pincus was raised in the New York metropolitan area, received her undergraduate degree (B.A., Magna Cum Laude) from the University of Delaware, and her law degree ( J.D.) from the Georgetown University Law Center.

Pincus honed her writing skills in her law practice, presenting complex factual and legal matters in clear, compelling, and persuasive writings. Since her “early retirement” from the practice of law, she has filled her days taking care of a busy household and family, supporting numerous charitable and community causes, and writing fiction.

Long Hill Home [Koehler Books, February 15 2015] is currently available via Amazon and Barnes & Noble.

Learn more about Kathryn and Long Hill Home at http://www. kathrynpincus.com and connect on Facebook and Goodreads.

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April 2015

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Exploring learning taking adventures and celebrating together TRIED

TRUE™ AWARD

AGAZIN ™ E

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LIVIN G.

Hydropower by Thames Kosmos

Grass Head By Geek & Co Make your own shaggy green friend with soil for brains and grass for hair. Simply wrap the growing medium and grass seeds in the stretchy pouch, position it on the plastic body, and decorate it with the stickers to create the character of your choice. In a few days, the grass hair begins to sprout through the pouch, and soon you’ll be able to give your new friend their first haircut.

Ready to make a funny grasshaired little dude or dudette and learn about botany in the process?

Visit the website for where to buy: www.thamesandkosmos.com

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Green Toys™ Watering Can Perfect for the garden, and the beach, the Green Toys™ Watering Can is a classic set that encourages kids to help take care of the world around them.

Made in the USA from 100% recycled plastic milk jugs, it features an easy-to-pour spout and cotton rope carrying handle that make this set frustrationfree for little gardeners. No BPA, phthalates, PVC, or external coatings. Dishwasher Safe. Packaged using recycled and recyclable materials and printed with soy inks.

Visit the website for where to buy: www.thamesandkosmos.com

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April 2015

Hydropower has been used for hundreds of years in watermills and is now commonly used to generate electricity in applications such as hydroelectric dams and tidal power plants. Explore the power of water by building models and conducting experiments with them. Learn about how different devices are used to extract useful energy from moving water — from a waterwheel in a small stream to a giant turbine in a tidal power station.

Build a waterwheel, a sawmill, and a hammer mill to harness the energy of moving water to do different types of physical work. Investigate the intriguing properties of water by performing experiments involving surface tension, adhesion, and cohesion. Learn about water pressure by building a water tower, communicating vessels, and a water fountain.

Construct a hydroelectric power station to generate electricity and light an LED. Learn about where the energy in ocean waves, tides, and rivers comes from, and discover how we can generate electricity from them.

Includes a full-color, 32-page experiment manual offers illustrated instructions and scientific information. Ages 8 and up.

Best Buy

Enchanted Forest by Johanna Basford An Inky Quest & Coloring Book This stunning new colouring book by Johanna Basford takes readers on a inky quest through an enchanted forest to discover what lies in the castle at its heart. As well as drawings to complete, colour and embellish, there are hidden objects to be found along the way including wild flowers, animals and birds, maps, lanterns, keys and treasure chests. Beginning at the entrance to the forest, the journey progresses through woodland, rocky caves and tree-lined mazes, over streams and a waterfall, across the trees tops, to finally reach the castle. Also hidden throughout the book are eight symbols. Readers must find all the symbols to solve the colouring puzzle on a pull-out poster at the end of the book.

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Amazing Gyroscope Experiment with a spinning top and a gyroscope to learn about the physics of motion, forces, and gravity. Make the gyroscope balance on a tabletop and on a string.

Visit the website for where to buy: www.thamesandkosmos.com

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Hopping Popping Bunny Bars A pair of creamy milk chocolate bunnies filled with popping candy.chuaochocolatier.com

Nutella: The 30 Best Recipes

By Ferrero Urban Outfitters

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April 2015

15

Running Down Your Dream

By Suzanne Eder

Recently I was in my car, on the way to the airport to pick up a friend who was flying in from Key West. I had a lot on my mind, not the least of which was deciding on a topic for a talk I’d been invited to give in less than a week. The chattering commercials on the radio jangled my nerves, so I switched stations. A song by Tom Petty, “Running Down a Dream, “was playing. I smiled with relief at hearing one of my favorite songs.

And then I smiled more broadly as I recognized it was an answer to the question about what my topic should be for the upcoming talk. (I love when that happens.) Although I’m not sure this was in Tom’s mind when he wrote the lyrics, in that moment his song spoke to me of a particular aspect of bringing our dreams to life that we might call faith, or persistence, or a willingness to invest our love and commitment in those tiny sparks of vision, insight, inspiration and longing that arise from the depth of our souls – and to do it again and again and again.

I experienced one of those sparks years ago when I attended a 16

conference for which Shakti Gawain was the keynote speaker.

As I’ve shared with you in this column before, the moment she walked out on stage was a pivotal one for me. Never before had I experienced in someone such a palpable, peaceful presence.

She radiated calmness, kindness and wisdom. I wanted that. And in that moment I also understood, with absolute clarity, that I wanted to write and teach and uplift others through my work, as Shakti did.

That was a moment of awakening to my pure longing, and the memory of it resonates with me as strongly as ever and guides me to this day (even though I’ve gotten lost countless times). I understand now that it always points to my true north.

In choosing to honor that spark of personal truth, and other shining moments of clarity and inspiration, I’ve come to understand that following our longings is the path to our deepest fulfillment. And when we’re on that path we move into a realm of grace and spirit where we are in the flow of our own lives. We

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April 2015

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learn to surrender to that flow and to trust the innate power of our intentions rather than trying so hard to make things happen.

at the moment and find a way to trust in the intangible world of her inner vision.

Yet the experience of following our longings isn’t always a sweet ride. While there is greater ease and joy as we let go and allow ourselves to be carried on the current of our longings , there are also bumps along the way that reflect back to us our still-lingering fears and limiting beliefs.

She had to actively remember how it felt to realize, in her heart of hearts, “This is mine to do” – and to check in and see if that was still true for her. (It was.) And each time she did, another option or opportunity showed up without her having to make it happen.

If we cave into those, we drop out of the flow.

There is a level of loving persistence that is needed to navigate through those challenging times, and that can feel like effort rather than like being in the flow - especially when the challenges appear to be insurmountable obstacles and it seems like the only rational thing to do is to give up.

During those frustrating or even terrifying times, we need to find ways to keep taking that next step, to keep running down our dreams – even though we may not know exactly where we’re going.

That’s the ease we experience when we come into alignment with our longings. She didn’t have to generate, track down and analyze countless leads for new options; they came to her as she came into alignment – again and again – with her longings. Her “work” – her practice - was to tend to her inner environment. She learned how to safeguard the dream and not get derailed by frustration.

It’s fundamentally a matter of focus – or, as I like to think of it, a matter of where we’re investing our attention. I like the metaphor of investing attention rather than just paying attention, because investing signifies a thoughtful, conscious choice, a commitment to that choice, and an expectation of receiving a return on the investment.

When we first meet Tom in Running Down a Dream, he’s on a glorious road trip. The sun is shining, he’s singing with the radio and flying down the road in high spirits. By the next verse all that has changed – it’s been raining nonstop for three days, his eyes are bleary and he’s tired of driving. Yet he continues on, “picking up whatever is mine” as he goes and following the mysterious road wherever it leads. He stays true to the calling even when outer circumstances seem to be pulling out all the stops…to stop him.

I can pay attention to the current circumstances and also pay attention to my longings…but where do I choose to invest my attention? Which will generate lasting returns?

We can each make that same choice.

And sometimes I do give up, and in those moments it seems as if I am giving up on the dream. But what I am really giving up is the struggle, which I create by entangling my dream with all kinds of fears and limiting beliefs. Sometimes I can’t even contemplate the dream without the burden of believing it is impossible, so I just give the whole thing up.

I have a client who recently brought to fruition a long-held dream of hers. It has been a complex and multi-layered undertaking, and the speed and grace with which she moved through the process of bringing it to life was stunning to behold. She was definitely flowing in the current of her very powerful longings.

There was one particular aspect of the project, though, where she kept hitting a wall. It was, to put it mildly, a very central aspect, and one that required a very particular kind of solution. Time and again a seemingly perfect option would surface, then suddenly the bottom would fall out of it and she’d be back at square one.

Each time it happened she was understandably disappointed and frustrated, and there were times when she wondered if she should just give up on it. I would nudge her to keep going back to the dream itself and to the power of her longing to see it come to fruition. Pure longing is the power that creates worlds.

And so coming back into alignment with that longing is where she needed to apply some effort. She had to learn to shift her focus from the disappointment of the current circumstances to the promise of her vision, again and again. She had to pull herself away from the story of what wasn’t working in the physical world

I can’t tell you how many times I, like my client, have been tempted to give up on the longing that was awakened in me the day I saw Shakti on stage. There are times when it all feels too hard, too overwhelming and too far out of reach.

Which is, paradoxically, the kindest thing I can do, because it provides space and perspective. From there I can begin to untangle the dream from all of my fears about it, and choose once again to invest my attention in the dream.

I have made that choice again and again and again – that’s the loving persistence I’ve been talking about, and that’s what it means to me to “run down a dream.”

I keep choosing to run – or walk, or hobble, or stumble – down the path my longings are creating for me, step by step. In her book, This Time I Dance! Creating the Work You Love (Tarcher Penguin), Tama Kieves says:

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“Each step equals a commitment to believe in your soul’s holy quest for recognition and expression, more than to believe in failure of any kind. That is the choice. That is always the choice.”

April 2015

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One of the most important things I’ve learned is that there isn’t a single, “right” sequence of steps that we need to take to realize our dreams, even though a gazillion self-help books might tell us otherwise. There is just the step in front of us to take, and then the next, and the next.

to stay connected with my longings, to listen inward for guidance and to take the step in front of me to take – and being lovingly persistent in doing that, again and again and again.

Once again I offer the elegant words of Tama Kieves: “It’s just one foot in front of the other on a road your intellect may never understand, and your heart will never doubt. The path of inspiration defies navigation. We arrive by way of revelation.”

The key is to feel our way to “a” next step, rather than trying to figure out “the” next step. We just need to be facing in the right direction – the direction of our longings.

And we do that by finding ways to stay in the juice of the dream itself, by investing our attention in those blessed moments of clarity and inspiration and choosing to expand them rather than shut them down with all of our fears and objections.

I’ve found that one of the most effective ways to expand those moments is to write about them. I write about why they light me up and what they reveal to me, and of course I write about the dream itself – how it calls to me and why I’m the perfect person to step into it.

Dare to acknowledge your true longings. Turn to face in their direction and just keep putting one foot in front of the other. As you pick up a little speed, you’ll be running down your dreams.

And I’ll be here, cheering you on.

And on an ongoing basis, I acknowledge in writing all of the insights I’ve gained, all of the successes large and small I’ve realized, all of the moments of feeling like I’m in my own skin, doing the work I’m meant to do.

I see it as creating a roadmap for myself as I go along, which helps me build momentum and focus. It also helps me recognize that while there isn’t a specific, linear plan I’m supposed to follow, there is what I think of now as the invisible hand of the Divine, orchestrating things on my behalf . My part is to keep finding ways

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Suzanne Eder is award-winning writer, teacher and transformational life coach, Suzanne Eder started her professional career as a CPA and enjoyed a highly successful corporate career in both Finance and Human Resources. She is a graduate of the Barbara Brennan School of Healing’s intensive four-year program in mind-body-spirit healing, and is a former fitness instructor who taught aerobics, body sculpting and yoga for 16 years. She has also been initiated in Divine Openings, an extraordinary evolutionary process which powerfully supports clients in awakening to their magnificence. Through her writing, classes and workshops she offers inspired and practical counsel in all areas related to personal growth and transformation. Suzanne can be reached at see@mysolidground.com or (302)888-2138.

April 2015

Planning Your Spring Garden Ga

with Peg Castorani

01

eni n g 1 rd

Now that your raised beds are finished, we can talk about the fun part...Planting! Last month I told you how to build your raised bed and fill it with soil high in organic matter that drains well. (See March 2015 LWM) or visit http://www.livingwellmagazine.net/ home-design/gardening/ Here are my tips for getting started: Almost ready but first:

warmer to speed up growth. The ‘Wall of Water’ works very well as does turning over a plastic jug to protect delicate foliage.

Noodle around on the internet and you will find more ideas.

Vegetable gardening is good for you. It gets you outside and exercising. Gardening provides healthy food for your family, allows you to nurture life. Digging in the earth allows you to bury troubles and harvest joy.

TEST your soil. The University of Delaware Extension Service offers this service. Stop into Gateway Gardens for a soil test bag, follow the instructions and you will find out if you need to amend your soil in any way to be the most productive.

WAIT until your soil is sufficiently dry. You can tell if the soil is too wet if when you clump together a handful, it stays in a wet ball. The soil will crumble and break into smaller clumps when it is sufficiently dry. Soil always drains better in a raised bed so hopefully the winter’s wet spells will be less of a delay. Another reason to garden in raised beds!

Rake the top of the bed lightly to create a level smooth seed bed.

You can use a string line to make a straight line or blocks to reduce weeds and intensify yield.

Simply lay the seeds on the soil and top with compost. The rule of thumb is to cover the seeds with compost 3x the depth of the seed itself. Seeds are so small; you can see that they will stay very close to the surface.

Some veggies can You can also plant be planted from starter plants that seed in the early thrive in cool spring weather: Lettuce Spinach Peas Kale Collards Radish Carrots Fava Beans Beets Potatoes Herbs Cilantro Lemon Balm Borage

You can also plant starter plants that thrive in cool weather: (see sidebar)

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Broccoli Cabbage Cauliflower Onions Lettuce Parsley Peas Swiss Chard

Beans Corn Cucumbers Eggplants Melons Peppers Pumpkins Squash Tomatoes

Dill Violet Chives

Basil Fennel Rosemary Thyme

See you in the garden!

The remainder of your vegetables, like tomatoes, cukes and squash should be planted when the evening temperatures are reliably in the mid 50s. Any vegetables that you would like to start from seed should be started 6 weeks before you plan to plant. Each seed packet has detailed information.

Mulch your starter plants with leaf compost, grass clippings (only in the rows in between the seeds) or even small amounts of straw or pine needles. There are all sorts of tricks to keep your plants

After Last Frost Date

Peg Castorani is the owner of Gateway Garden Center in Hockessin, Delaware. Peg and her friendly, knowledgable staff will provide you with expert horticultural advice to help you fill your life with the beauty of plants. For questions or more information 302-239-2727 www.gatewaygardens.com April 2015

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Embrace Your Brokenness

By Dianna Palimere

Brokenness…we feel it most in the moments when we’re curled up into ourselves, sobbing, begging the world/God/the Universe/or whoever—to make our pain and agony stop. It’s the feeling in the pit of your stomach when you’re crying so hard that all becomes silent as your tears fall into the darkness. It is in these times of despair that we face our brokenness. The it that cannot be fixed in our lives, the what that is forever destroyed, the who that will never return; the I that will never be the same. The feeling of brokenness entwines our hearts, minds and bodies into a singular vessel of absolute desperation. We believe we will never again be whole…

For as long as I’ve been a therapist, I’ve had a negative reaction to people referring to themselves as “broken.” This is likely due to the many, many years that I’ve worked with survivors of sexual abuse and the context in which they refer to themselves as broken.

I’ve encouraged them to see themselves as “bruised, but not broken.” After all, bruises fade and the flesh becomes healed. Of course, survivors of abuse are not the only clients that I have that have at one time or another have seen themselves as being broken.

In fact, there have been countless people I’ve encountered feeling this way. Those going through a break-up or divorce; losing a job or their house; grieving the loss of a loved one; battling a disease; struggling with an addiction…the list goes on and on. There they sit before me, wondering how things will ever be the same; how will they ever get back to who they used to be? How can I help them fix what feels broken?

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During recent struggles of my own, a friend sent me a copy of a story about the Hindu Goddess Akhilandeshvari (pronounced: ah-keel-an-desh-va-ree). In Sanskrit, “Ishvari” means Goddess and “Akhilanda” translates to Never Not Broken*. Now, it’s not important whether or not you believe in Hindu deities (or any deities for that matter). It’s the story of Akhilandeshvari that matters. What Her story tells is something so powerful, that it has forever changed the way I will look at this idea of “brokenness.”

Admittedly, from the very start of learning about this Goddess from Hindu mythology, I loved the idea that there was a belief in a Goddess who was always broken. From my limited understanding, not only is she always broken, but it is from that very brokenness that she derives Her power. She tears Herself apart over and over again, such that She will never become a “perfect whole,” and will remain in a constant state of mutability. In Her ever-changing form, She is limitless—She is free from burdens, routines, habits, etc. She is a creation of endless possibilities. Because of this constant metamorphosis, She has attained “liberation, from all the illusions of the ego” (Michelle Myhre). She has attained a freedom that we humans can only aspire to have. But I digress…

Let’s get back to our cries for the excruciating pain and agony to stop, while we’re balled up on the bathroom floor like Elizabeth Gilbert in her book Eat, Pray, Love. In those moments of unbearable pain, we must force ourselves to realize that the future we had envisioned for ourselves no longer exists. The expectations of what we thought would be are now meaningless.

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I know this sounds awful. It is awful. BUT, in the absence of what was, there is now space for the creation of a new vision for your future. You are being given a gift: the opportunity to decide who you want to be and what you want to do—without the limitations of your past. However, with this gift also comes the demand that you must face your fears, in order to manifest this new self.

Life will always bring us new challenges, new adventures, new sorrows, new loss…it is inevitable. Because of this, we will again and again have to acknowledge that the life we envisioned has once again changed course, and so we must again break ourselves apart and recreate ourselves all over again to walk on the new, unknown path. We must face this unknown—as scary as it may seem, and accept it as inseparable from the gift we are being given.

And so, if you should find yourself paralyzed with fear and crying out for mercy or grace, while in a very dark place, my advice to you is this: Let yourself break. Let yourself completely fall apart.

In that darkness—shout, cry, mourn, do whatever you must to acknowledge your truth. And when you feel that you’ve had enough suffering while digging around in that darkness, stop.

Take a look at all the pieces of your shattered self. Decide which ones you want to keep and which ones you need to leave behind.

Embrace your brokenness as you recreate yourself and your new life, for only in that very brief moment—you are limitless.

* She has also been referred to as The Keeper of Secrets, or The Undivided One in some texts. There are also disputes in the research with regard to how she is depicted—riding a crocodile versus a swan. More time would be necessary to do exhaustive research involving the mythology of Akhilandeshvari in order to ascertain what was written in the original texts.

Sexual Health and Healing with Dianna Palimere, PhD, LCSW Dr. Dianna Palimere is a Psychosexual Therapist and Licensed Clinical Social Worker. She has been in the field of mental health for the past 14 years, dedicating the past seven years to specializing in clinical sexuality. She holds a Bachelors degree in Psychology, a Masters degree in Social Work, a Masters degree in Human Sexuality Education, and a PhD in Clinical Human Sexuality. Utilizing a holistic approach to therapy, she incorporates a variety of clinical interventions in her work with individuals, couples, and families.

She is devoted to helping people achieve sexual health and healing through her work as a psychotherapist in her private practice in Pike Creek, DE; as well as in her work with local nonprofit organizations. To learn more about her or to schedule an appointment, visit her website: www.SexTherapyInDelaware.com or email her directly at: dr.palimere@sextherapyindelaware.com Join us on Facebook, keywords: Sex Therapy in Delaware.

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April 2015

shopbydesign

"Raw for the Oceans" is a collaboration between jean company G-Star Raw and Pharrell Williams' yarn company Bionic Yarn to produce a new fashion line out of yarn made with ocean plastic. Bionic Yarn will collect discarded PET from the ocean and spin it with cotton for jeans and wool and other blends for suit fabrics. rawfortheoceans.g-star.com G-Star Store Soho 270 Lafayette Street New York, New York 10012

STYLE Celebrities taking a stand against the devastating effects of the continued use of non-renewable resources and the importance of changing the role of eco-friendly clothing and products from perceived weird like styles to awesome must haves. They are hopeful that consumers will embrace their vision and support their new eco-friendly lines through the purchase of these and like items.

Raw For The Oceans Women’s Hooded Xl Sweat

Raw For The Oceans Men’s Fallden Bomber

will.i.am and The Coca-Cola Company have joined together to launch EKOCYCLE™ to inspire new things made in part from recycled materials.

Their shared ambition is to motivate brands and people to join them in making sustainable living cool. The EKOCYCLE™ brand initiative will identify products, such as assorted plastic bottles and aluminum cans, that can be repurposed into recycled content for fashionable and valuable lifestyle products. It will also encourage demand and use of recycled materials, and reinforce the importance of recycling finished products.

EKOCYCLE™ A modern take on the briefcase, this large brief bag, from luxury luggage and leather goods brand GlobeTrotter, has been designed in recycled denim that has been made in part with recycled PET plastic bottles.

EKOCYCLE™ products pictured are available at: www.harrods.com www.livingwellmagazine.net

April 2015

EKOCYCLE™ from The Office Of Angela Scott Men’s The Seymour Toe Cap Oxford 23

LWM TRENDS

Modern Oats’ Chocolate Cherry Oatmeal blended with whole rolled oats, coconut, and flax seeds.

Chocolate Cherry Oatmeal packed with perfect whole oats, flakes of Hawaiian coconut, plump, juicy, antioxidant rich whole bits of chocolate, cocoa nibs, flax seeds, and Oregon cherries.

Editor’s note: One of the healthiest labels I have ever read.

It is available in a variety of flavors and combinations that are all delicious, nutritious and extremely filling and satisfying. www.modernoats.com

The 25th anniversary edition of White Heat 25 by Marco Pierre White is available on April 7th.

White Heat was originally produced in 1990; it has gone on to become one of the most enduring classic cook books of our time. With its unique blend of outspoken opinion, recipes, and dramatic photographs, White Heat captures the magic and spirit of Marco Pierre White in the heat of his kitchen.

“Marco Pierre White was the original rock-star chef— the guy who all of us wanted to be...

He made history.”

—Anthony Bourdain

amazon.com Barnes & Noble

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Lifefactory® Flip Cap Bottle Drink your water in style with the Americanmade Lifefactory Flip Cap Bottle. Dishwasher safe and completely BPA and BPS free, this water bottle flips open at the top for easy drinking on the go.

Bed Bath & Beyond

Be Strong, Be Tough, Be Smart— tells one family’s unique tale of fighting for a child with an autism spectrum disorder (ASD) from infancy to adulthood. Told in personal narratives of easy-to-follow practical advice, Be Strong, Be Tough, Be Smart offers parents a commonsense, empathetic plan for connecting with a child with autism and gives hope to the families blessed by them.

Donato Alfredano’s son, “Denny,” was diagnosed with autism as a toddler, but autism doesn’t define him.

Nowadays, he’s defined by his PhD, his passion for knowledge, and his significant achievements in science.

How did Donato Alfredano see Denny go from an uncommunicative toddler to a successful scientist? How did Denny’s younger sister, Giada Star, respond to the challenges her brother’s condition brought to her own life? Through thirty years of unwavering dedication and patience, and an individualistic approach to Denny’s challenges together they surpassed all expectations. In Be Strong, Be Tough, Be Smart, Alfredano and Star share their inspirational story and personal insight into raising a child with an autism spectrum disorder (ASD). amazon.com

April 2015

Ninja Gnome Throughout the centuries, Ninjas have defeated warriors and warlords; now a new battle is about to commence.

Its location, your garden! This Ninja Garden Gnome is here to protect your shrubs! Integrated with a solar panel battery that charges during the day which allows the Ninja’s eyes to automatically illuminate when it’s dark!

Handmade and weather- resistant; his mighty sword and frightful stare makes this gnome one not to be messed with! www.thumbsupuk.com Too funny...We will let you know if it works. Although we usually enjoy watching little critters munching on our garden...why not there is plenty to share. I just think the Ninja Gnome is adorably will make a great conversation piece outside.

Ogio Apollo Pack Dedicated padded laptop compartment Fits most 15" laptops EVA molded Tech Vault gadget protection pocket Spacious main compartment with two stretch accessory pockets Front Compartment with Deluxe organizer panel Side Spandura water bottle pocket Side compression straps Front TPU coated webbing straps EVA Foam ergonic shoulder straps with sternum strap Large YKK zippers with custom molded zipper pullers Ogio bags last forever. We own one that has been put through the ringer, is atleast 25 years old and still in use. Good looking, durable and functional for school, workout, everyday or travel.

Pack of Pee Pocket Includes hygienic tissue wipe and disposable bag Hold The Pee Pocket™ between your thumb and fingers and squeeze together to create funnel.

Simply return The Pee Pocket™ and wipe to the disposable bag, then toss. www.thepeepocket.com

Pop 'n Pour™ Beer Mug with Opener Ships Free! Beer mug with a built-in bottle opener Perfect for outdoor events, boats or just for fun.

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Ladies can now take a stand...all puns intended!

April 2015

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For many people their smartphone has become a mere extension of themselves.

Therefore, our phones need all the protection they can get, being the most used technical device in our collection.

However, the good news is that there is a variety of sleek cases to match everyone’s style and needs. Brick like cases still exist, but the same amount of protection can be had using cases that offer the same amount of protection, minus the bulk, weight, and size. In this issue, we have two cases that I have been using for the past few weeks, putting them through all the rigors of everyday life and then some, because no matter what there are always accidental drops. The products mentioned below are for Apple iPhones only with the exception of the Voombox. Seidio is currently working on similar products for other smartphone manufacturers.

PROTECTING | PROJECTING TAKING THINGS TO A HIGHER LEVEL AND SHAKING THINGS UP

Highline Security Leash & Protective Case by Kenu

The Highline case is designed for people that like to live life a little bit more adventurously.

In addition to a slim impact-resistant case, the Highline has a few tricks up its sleeve. The case has an attachment that snaps easily into the back of the phone case that puts your iPhone on a Kevlar core elastic leash. At the end of the leash is an attachment loop that can be used to attach your phone to things like zippers, belt loop, backpacks, jackets, etc.. This case insures that your high impact lifestyle won’t end with a lost or broken phone. The best way to describe the leash would be to compare it to a bungee cord for your phone. With all of the apps available, to track your exercise, and or every movement there has never been a better way to keep your phone safe from the ground while living life on the edge. www.kenu.com

Tetra Pro Hybrid Metal Bumper by Seidio The Tetra Pro Hybrid Metal Bumper is a very minimalistic case for your phone that adds superior protection. Currently I am using it on an iPhone 6 plus, which is already a big phone on its own and having a case on it makes it a bit too unwieldy to keep in your pocket, but the Tetra Pro eliminates that problem. Just by feeling the case, you can tell that your phone will be safe inside this shock absorbent hybrid aluminum case. The back of the case is clear, so you can still show off the style of the phone, and with easy snap on installation, this case can be switched to any other case, you own to meet your style needs. The Tetra Pro is a case that I would recommend to anyone who has an iPhone 6 or iPhone 6 plus, and it is quickly becoming a favorite of mine. www.seidioonline.com

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April 2015

The official jump technology of USA Volleyball Team

TCL Pulse by Amplifyze

Vert Jump Device Vert Jump Device by Mayfonk

When I was a kid, one thing that I wanted to be able to do is to achieve a slam dunk on a standard sized basketball net. To date, I have not achieved this goal, but with the Vert, I am closer than I have ever been before. Vert is a device that connects to your iPhone and iPad and measures the height of your vertical jumps. Having a numeric goal to try and beat makes it a lot easier when trying to fly like Michael Jordan. Vert was developed by a little league basketball coach who wanted to track the number of jumps and jump height his players were achieving. As a coaching tool, the Vert has the potential to provide game changing data to users / players and coaches alike. It is not only for basketball either, any sport that requires you to jump vertically; it can track, such as volleyball, skateboarding, and high jump. Whether you’re a player a coach, or if you just want to make a game out of who can jump the highest, the Vert gives you the important information you need to make you want to jump higher and higher (Sounds like a great beer drinking game to me) Beer Pong may have met its match.

www.mayfonk.com

Bluetooth Enabled Vibrating and Sound Alarm Waking up in the morning is not easy for a lot of people; no one ever wants to wake up before they are ready. Unfortunately, we don’t always have the luxury of waking up naturally. If you’re a heavy sleeper like me, your phone alarm is not always loud enough to rouse you from your slumber. That’s where the TCL Pulse comes in.

The TCL Pulse is a device that connects to your iPhone through Bluetooth using the Pulse app., giving you that extra wakeup call when you need it. By connecting it to your phone and setting an alarm, the device will make a noise and vibrate when your alarm goes off. Through testing, I kept the TCL Pulse under my pillow and the sensation is a bit odd at first, because it is easy to forget what it is exactly that is happening, but without a doubt, it will wake you up from even the deepest sleep. It can also be used as a portable timer; I used it as a timer to remind me that it is time to get back to work. Ensure you’re never late again. TCL Pulse is available for iPhone, iPad, iPod touch. www.amplicomusa.com

Voombox Party by Divoom As awesome as our phones are, there is one area that continues to be weak and thats the speaker. Listening to music with a group of people on your phones tiny speakers is almost painful trying to listen so intently to get a sub-par listening experience.

We have talked about cases that are designed to protect your phone, now you need a speaker that is just as tough. The Voombox Party is a portable Bluetooth speaker that will keep up with your rugged lifestyle and provide you with awesome sounds to jam too. Having an 8 hour battery life and weather resistance the party will be going on for hours, not matter what environment you find yourself in. The sound is very high quality with a very powerful Subwoofer for a great bass sound, especially for a speaker this size. Connecting the Voombox to your phone is simple and can also double as a speaker phone that you can actually hear.

Bring the party with you everywhere with the Voombox Party. www.divoom.com www.livingwellmagazine.net

April 2015

27

Time for a Reality Check

By Karen Verna Carlson

“We live in a fantasy world, a world of illusion.

The great task in life is to find reality.” —Iris Murdoch Five generations ago the real world was a constant fact of living.

The advent of electricity, cars, phones, movies, airplanes and indoor plumbing were dazzling the masses and relegating our ancestors’ earthly struggle for basic survival to historical archives.

Yet reality predominated despite those wondrous conveniences because manual involvement was a necessary component— priming a water pump, crank-starting a car, phone or Victrola. In addition, prototypes and early models usually involved hazardous and even fatal shortcomings. Now, cutting edge innovations cause “only” a reduced connection to reality as well as chronically stressful frustration that exacerbates all diseases.

Cognitive Distortions Back then, daily living required mostly practical, down-to-earth thinking that fostered a foothold in reality. By comparison, twenty-first century daily thinking is less and less reality based.

It fosters reality disconnection, which drastically, albeit gradually, dilutes quality of life (QOL). Might we be turning into androids?

There is a technical term for this trend towards losing touch with reality in our every day thinking and speaking. “Cognitive distortions” are discussed by psychiatrist David D. Burns in his book, Feeling Good: The New Mood Therapy (New York; William Morrow & Co., 1980; Signet, 1981) and The Feeling Good Handbook (1989). Dr. Burns describes ten major cognitive distortions as well as strategies to untwist our thinking for a stronger connection to reality. I’m certain you will recognize being involved to some degree in this one cognitive distortion I’ll be describing. Correcting these distortions that separate us from reality takes a little self-awareness and pays huge dividends enriching our QOL. Do You Should on Yourself?

Criticizing myself, other people or institutions by ranting about what should or should not be happening is a common pattern of 28

reality denial. “I shouldn’t be having such a hard time quitting smoking. I only smoked a few cigarettes a day.” “You shouldn’t talk with your mouth full of food. It looks disgusting.” “DelDOT should fill potholes right after the snowplows make them.”

Whenever I realize I’m having “should” thoughts or even worse speaking that S-word I’m spinning my wheels in mud. There’s no traction for changing the situation. No traction for achieving any satisfying resolution. And it is hard on my body—I’m just ranting, which really engenders more distress rather than any relief. If I’ve got a hostage who will listen to me (and in the best of all dysfunctional worlds even agree with me) this escalates the distress we’re pumping into this world, like CO2 emissions. Not only are we not in touch with reality, we’re moving away from it at warp speed. Other similarly unproductive, reality denying, QOL diminishing words are “must,” “have to” and “ought.”

Recognition Recognizing my behavior is the first critical stage towards correcting it. Perhaps those fancy phones will someday alert owners to their use of those words, but until then our own selfawareness can grow into the job. “ I can’t fix something I’m not aware of ” is a no-brainer. Sometimes it seems rather easy to recognize other people using those words. That can be a bridge to seeing our own behavior a little more clearly. By the way, I do not call attention to another’s use of those words. Rather I leave them the pleasure and dignity of their own discovery process.

Acceptance, Resolution When I become aware of ruminations that “I shouldn’t be having such a difficult time quitting smoking,” I give up that line of thought, replacing it with accepting the fact that I am having a hard time of it. Sigh. So, what can I do about lightening up other than lighting up? Call the toll-free Delaware QUITLINE (1-866409-1858) or some other agency for support. Taking this action boosts my self-esteem several notches and lowers my distress dramatically.

Watching someone talking with their mouthful at a refreshment

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April 2015

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break, I made a hasty excuse to remove myself immediately, and avoided further food time encounters with them. I felt too queasy to even “should” about this. I accepted this person’s poor table manners and chose to flee.

Do Your Part Government inadequacies are often painfully real. As soon as I gave up “shoulding” about DelDOT, I discovered numerous avenues, pothole free, to take action. Thanks to a comprehensive article by Robin Brown in The News Journal, I went to their interactive map and reported those potholes (delawareonline.com/potholes2015; a desktop browser must be used to add to the map). After problems are fixed, reports may be updated as “REPAIRED.” Phone in reports to DelDOT by calling #77 for connection to its 24-hour Traffic Management Center or 302-760-2080 or 1-800-652-5600. Or go online to dotpr@state.de.us or use forms at www.deldot.gov/

ReportRoadCondition.

Within municipal limits, reports should be made to local governments. In Wilmington, call Public Works (302-576-3878) or use the city’s “Report It, Resolve It” free app at reportitresolveit. wilmingtonde.gov. In Newark, use the “Report a Concern” link on www.cityofnewarkde.us or phone 302-366-7000, choose option 5, then option 4. Once again acceptance leads to resolution.

Family Benefits Recognizing the “shoulds” and “oughts” around my family

interactions has greatly improved those relationships. Accepting each person as a unique package of body, mind, personality, history, and spirit, I’ve been able to focus on aspects I find pleasing and on common interests we both enjoy. I compliment them in letters and in conversations on their character traits that enrich me. I limit our discussions to topics that enliven both of us. With some relatives, I may considerably limit my association in order to feel comfortable. However, on the whole we all are growing closer.

I invite you to experiment dropping “shoulds” and “oughts” and “musts” and “have tos” from your interactions and watching the wonders that arrive to fill their places.

Karen Verna Carlson, N.D., Ph.D. (Hon.) is a naturopathic physician and professor credited with “the first major breakthrough in Swedish Massage—research demonstrating energetic interconnections”—since Peter Ling systemized it in the early 19th century. After 35 years running her own nationally accredited school of holistic healing and massage she has retired to provide a new kind of holistic care for individuals and families. In addition to her specialties of healing massage and bodywork, she provides sensitive, time- and cost-effective services for home or office, family members and staff, that include diverse holistic problem solving for garden, pets, children and elders.

Karen has received international recognition for holistic healing and educational work, an honorary degree, silver medal, and Who’s Who listing. She has appeared on television, radio and has been featured in professional publications, mass media and has monthly featured column in Living Well Magazine To reach Karen: kvc@livingwellmagazine.net Phone (302) 777-3964

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April 2015

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TOO MUCH? by Danny Singles Nice weather inspires an extra mile or two. Cheering at an interval class leads to setting a new personal record with kettlebell swings.

An extra hour gardening means the job gets done sooner. Trying kickboxing for the first time? Push it to keep up with the class!

Who wants to be left behind?

All of us have likely been in a situation where we overdid it with our amount, type, or intensity of activity. My favorite way to describe the soreness I feel in my muscles after pushing myself is as follows: “I feel like someone has beaten my muscles from head to toe with a 2’x4’ plank.” I can still remember a few of the times I was extremely aware of overdoing it. After the Triple Crown Trail Race (a wickedly difficult back-to-back-to-back Half marathon, 10K, 5K in one morning), I was so sore I could barely walk and had to take alternating hot and cold baths so I could feel like a functional human being. In retrospect, that was probably a little too much for my training at that point.

Fortunately, while I don’t usually suffer from ‘over-do-it-it is’, I do sometimes push myself and have to deal with the consequences.

As James Brown said, “I paid the cost to be the boss.” Depending on your goals, muscle soreness is not unusual to experience after exercise and can even be a useful guide in your training or fitness regimen.

While sometimes we think of it as just general muscle soreness, in actuality there are two different types of muscle soreness. The first is more acute and typically of shorter duration. This is what many of my patients experience after a hard PT session. It lasts up to several hours or even a day after their session ends. Some 30

research is beginning to show that this temporary and short-lived soreness is due to the buildup of waste products in our muscles from their use and overuse. Over the time period after exercise, these by-products are slowly flushed out of the muscle and this type of soreness fades with a little bit of rest (typically < 24 hrs).

A second type of muscle soreness can also be present after exercise. This second type, called DOMS (Delayed Onset Muscle Soreness), can be more uncomfortable and longer lasting. Research is beginning to show that unlike acute muscle soreness, DOMS appears to be caused by the microscopic trauma to muscles that is induced by a strenuous workout or exercise routine. These small microtears in muscle and connective tissue in turn cause inflammation, swelling, and sensitivity within the muscle. Workouts with a higher emphasis on eccentric loading (controlling a load while the muscle lengthens) vs. concentric loading (shortening a muscle) tend to produce more microtearing and more DOMS. The DOMS type of muscle soreness typically tends to peak around 24-48 hrs after a workout, but it can vary tremendously. DOMS from a hard workout can last days – my coworker, for example, couldn’t fully straighten her arm for several days without painful soreness in her biceps after taking an upper body interval weight training class for the first time.

Both types of muscle soreness (or lack thereof) can be a good thing. The presence of soreness serves a valuable purpose of indicating fatigue. Not being sore after a workout tells you it is safe to progress one of your workout variables. Being too sore means it would probably be wise to take a rest day or days, or back off on the weight (or mileage), intensity, duration, or repetitions.

It can alert us that muscles are not healed from the microtearing of the previous workout.

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Microtearing is a normal part of exercise and is usually nothing to worry about. All muscle fibers experience this due to the stresses they see during activity. With appropriate recovery and rest, they rebuild even stronger over time. Stronger muscles are better able to handle stress, generate strength, work for longer, and adapt to activities. But when you persist with activity through soreness, microtears can accumulate faster than the body can repair them, which results in overload and injury.

If you need help managing muscle soreness, consult a PT, doctor, or other medical professional. How do you know when sore is too sore? The University of Delaware Physical Therapy Department has published a Soreness Rules document that can help guide you in your workouts. Check it out, but this is not a substitute for the professional advice that only a trained and educated health professional can give you.

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Now, you might think that achieving significant muscle soreness is a worthy goal. Indeed, the soreness of well-worked muscles is something many fitness junkies crave (picture every 1980’s fitness instructor you can imagine shouting “Feel the burn!”).

To them, it might mean they have worked their muscles hard enough to build them up. In actuality, the research doesn’t yet exist to show that this is the case. If you are really looking to gain strength, lose weight, or achieve another fitness goal, your best bet is to work with a trained professional, not push yourself to the breaking point with every workout. Guess what? If you do insist on approaching things like that, you’ll eventually break.

Muscles that are sore and painful from a previous workout should not be re-traumatized with an additional hard workout.

Call (302) 690-0933 To schedule your free screening

Try some rest and recovery days before “just enough” becomes “too much.” Given time, muscles will adapt to exercise stress placed on them. Strength gains will happen. But this occurs at a different pace for everyone. How long your soreness lasts post-exercise is a good indicator of when it is time to rest. As always, it is important to consult a medical professional before beginning a new workout routine.

References: Brad J. Schoenfeld and Bret Contreras, “Is Postexercise Muscle Soreness a Valid Indicator of Muscular Adaptations?” Strength and Conditioning Journal, vol. 35 No. 5 pp. 16-21 (2013).

University of Delaware Physical Therapy Department, “Soreness Rules.” http://www.udel.edu/PT/PT%20Clinical%20Services/ RehabGuidelines/SorenessRules.pdf Danny Singles, PT, DPT, MA Danny is a sports physical therapist who specializes in manual therapy.

His clinical interests include injury prevention, working with sports and orthopedic injuries, pre and post surgical rehab, and working with the pediatric patient population. He attended the University of Delaware for his Doctorate in Physical Therapy. Currently, he works full time as an outpatient sports therapist and provides educational outreach through lectures at local schools and fitness centers. He can be reached at Elite PT in Hockessin, DE at: (302-234-1030) or emailed directly at: dsingles@elitept.com. He can also be followed on Twitter (@ MoveEqualsLife) for current updates about health and wellness. www.livingwellmagazine.net

302-737-0857

40 Omega Drive, Building G | Newark, DE 19713 www.delawareadvancedveincenter.com April 2015

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And with all of the above fantastic specifications our favorite use at LWM is at night helping us keep an eye on our dogs, Millie and Calvin in our acre yard and to check out the abundant wildlife we feed in the front of our property...cats (very feral), raccoons, fox, deer, and who knows what else once we call it a day.

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Building a New Deck Yourself With the warm weather on its way, perhaps it time to consider building a new deck or raised beds for the garden?

Our house is a combination of Cedar and Redwood Siding. but the Redwood has been on the house at least 30 years longer than the Cedar and definitely appears to be holding up a lot better. We have always wanted to add on to our deck and wanted to consider the material options.

After a bit more investigating and finding the approximate cost difference I was suprised to find that redwood is comparatively priced to the cost of cedar. While I was doing the research I found the answer to why the redwood is holding up much better than the cedar.

4 Surprising Redwood Facts: Redwood lumber is readily available - Some of the confusion comes from the fact that old-growth redwood is protected in perpetuity on 100,000 acres. but there are several commercial forest that are managed in accordance with California Forest Practices Act and are FSC certified,

rely on chemical resins and fossil fuels that release carbon and increase emissions. Redwood trees, however, take carbon out of the air and store it in wood fiber. The main energy source for the growth of redwood is the sun. In fact redwood forests are amazing solar powered lumber factories.

Redwood is fire-resistant and is long lasting It surprises some because it’s wood, but redwood lumber resists fire, and it doesn’t need any chemical additives to protect it from fire, decay, or pests. The natural tannins that give red­wood its distinctive color also give it a natural resistance to insects, decay and fire.

Before building check to see if you need a Permit, All that is needed is a few basic power tools Circular Saw, Drill, Level, Wrench, Hammer and a plumb Line. If you are planning to buy new tools, The Dewalt 20v lithuim battery tools are interchangeable and long lasting.. Don’t waste you money on the bargain tools, you will end up buying them over and over..

Source: California Redwood Society

Redwood is reasonably priced Ceertainly not the least expensive but it will outlast the others materials Redwood is perhaps the most sustainable building material There is a myth that man-made material is eco-friendly, but the manufacturing process for plastic and composite decking materials 32

www.livingwellmagazine.net

Approx price per Sq Ft Pressure-treated wood: $15-$25 Cedar: $24-$45 Composite: $32-$45 Redwood: $30-$40 April 2015

Shakespeare and the Accountant

I worked back stage for a number of years in Delaware theatres, a good place to learn that when the curtain opened, everything better be ready. Opening nights were harsh...nervous actors, spotlights, a paying audience and a reviewer who made his opinion public. If the cast, sets, and sound weren’t up to par, well... too bad and too late.

I began this work in a dinner theatre and remember very distinctly walking into the office one afternoon to see three open suitcases on the floor and an explosion of little pieces of paper everywhere, as if a ticker tape parade had managed to take place in such a small room. I asked what was going on and heard the word “Taxes.” It was April 14.

Odd that people who understood the meaning of opening night didn’t quite grasp the concept of April 15th. Both were deadlines; both had unsympathetic consequences for being unprepared. Could explain why the theatre didn’t last. Taxes however....

Tax time, sometimes like opening nights, is an open invitation for those popular villains, Murphy and his law, to appear. There will be drama. And no matter how technologically savvy we have become, there still has to be paper documentation to back up our claims of deductions. Suitcases, boxes, and totes bulging with a hodge podge of papers are funny only in a scripted comedy; they’re not an awardwinning plan for organizing tax receipts.

Taxes are a major production, and they take the stage every year at the same time. Are you comfortable in the role of director?

Have you organized the cast members – those receipts and invoicesthroughout the year so the show has a smooth run and you get a good review?

At some point, people should have an idea of what is deductible in their lives and what isn’t based on years of sheer repetition. There should be a basic cast of characters: medical, travel, education, supplies, phones, internet, workshops, dues, licenses...the cast is different for everyone depending on children, business, marital status, etc. Whatever the circumstances, those cast members deserve dressing rooms, a place to live with their name on the door, until it’s show time.

Organizing tax papers is 3-D show: dedication, and data entry.

determination,

Determination is getting your act together and setting up a system that allows you to sort, file or scan those little pieces of paper by name – throughout the year - as they cross your desk and tumble out of

By Karen Jessee

purses, pockets and the dashboard of the truck.

Dedication is sticking with it. It doesn’t matter what kind of system or product you use – paper, digital or a combination – it’s worth the effort to be dedicated to it so you know how to make it work best for you. It may take time to become comfortable with it. Expect to tweak and adjust as circumstances and status change, but a system that you can easily see and use is basic.

Data entry is keeping daily, weekly or monthly track, either in a notebook or on a phone or computer, of such elements as expenses, income, or mileage. The longer this little gem is put off, the more lastminute scrambling and confusion appear on the scene.

Filing electronically is easy, but only if people know where their receipts are and what they mean and how they fit intotheir world of deductions. Electronic filing, and even scanning receipts with the latest new piece of tech, is ALL about data entry.

Taking charge of paperwork is a discipline. Like rehearsing a difficult part, it’s not fun at first, but eventually it becomes a habit and a darn good one if you don’t have to pay your accountant to look through suitcases of wonky bits of paper with no references to anything in particular.

A system used throughout the year that is visible, accessible and versatile will make tax time less of a Shakespearean tragedy.

Murphy and his law may still sneak into the theatre, but at least they won’t have front row seats or the opportunity to do much heckling.

Maybe next year, they won’t even waste their time – or yours - by showing up.

Karen Jessee is a professional organizer and founder of Simply Organized. She is a member of the National Association of Professional Organizers and the Philadelphia Chapter of Professional Organizers.

She encourages people to simplify their lives and works with those who need to downsize and get organized. Karen helps clients make the decisions and create the systems that are best for them. She also teaches the strategies to help clients gain greater clarity, control, productivity and peace. Karen is a public speaker on these topics. Visit her website at: www.nowsimplyorganized.com

www.livingwellmagazine.net

April 2015

Reprint From: March Living.Well Magazine 2011 33

HANDS ON HEALTH by: Ann Wilkinson P.T.M.S,

Q:

I notice you use a technique called Reconnective Therapy. As far as I know this is an energy based technique How is this applicable to physical therapy?

A:

In physical therapy school we learn how and where to find the answers to questions we have concerning the body, pathology and recovery from a very concrete and physical perspective. Graduate school and continuing education allow for specialization, focus and fine tuning of skills. There is a whole other set of skills and learning that occurs once you actually start applying cognitive principles and interacting with patients. Very quickly the limitations of the machinery become evident. The paperwork is skewed toward reimbursement and quite frankly much of this is a distraction. Experience becomes the greatest teacher. Fairly quickly there is a yearning to connect on a deeper level with patients and the desire to serve starts to override the need to perform It becomes evident that this being that needs treatment is more than a knee or a neck, more than a body part. As this empathic desire grows within a seasoned therapist, the awareness about illness and dysfunction becomes more clear, more precise. A knowing emerges, a wisdom comes forth. In this state, a therapist may find when they relieve a headache in someone, if they are not present and aware, they may get the headache they just treated in the patient, It could be when the patients sad mood is transformed, their story leaves you sad. A new set of skills start to emerge in the therapist in response. Ones where you are aware that you are a vehicle of healing energy and you can direct that energy. That energy runs through you but is not you. Where you realize your thoughts, mood and affect, effect the patient directly. You become aware of Energy as an aspect of You, an aspect of them. Reconnective therapy is an energetic tool for which the therapist connects intentionally with the perfection for which the patient was born. It is an energetic request to restore the divine blueprint of the patient to the original perfection. It is an invitation for Source or Creation to be at play in the healing process. It is the engagement of thought, intention and precise energetic flow that takes the ego of the therapist out of the equation. It is an opportunity for the therapist to engage with the quiet, subtle energy of the body of the patient, stimulating healing in the electromagnetic intelligence of the patient. Permission to interact in the place where words and machines don’t resonate but thoughts and feelings do. In this world thought, intention and direction of energetic flow are used. Universal intelligence is called upon. It is a skill set that enhances the book knowledge of a trained therapist - refinement.

34

Q:

One of the first things you addressed in my treatment was breathing, why is this so important to be attended to first?

A:

Among my favorite therapist of all time is Moshe Feldenkrais. He proved with great success that we respond to areas of pain by cutting them off of our awareness and starving these areas of oxygen and attention. His treatment methods were so successful as he brought awareness through the breath to these areas and revitalized them using the breath. Breathing is also the foundation for Yogic practices which have stood the test of time for thousands of years. We have as a society, assumed such a fast paced of life wrought with disconnection, “too busy”.

We respond to anything that cannot keep up by leaving it behind in our trail of dust. Breathing brings awareness back to the body, slows us down, improves our responses, decreases reaction, improves blood flow, distributes Oxygen to cells. Quite frankly, healing really is incomplete without knowledge of breath as a primordial tool. Your own personal, special, essential and all encompassing key to life. Your breath is essential to life explore it, implore it, ignite it. Be thankful to your breath, use it to heal.

www.livingwellmagazine.net

Ann is an award winning writer,teacher and speaker. Ann is the personal body worker of Her Holiness “Sai Maa”. Ann practices osteopathic physical therapy and has helped thousands of patients.

Ann is also an expert on the use of healing foods, homeopathic and herbal consultations, and therapeutic horseback riding. Ann treats her patients in a beautiful country setting which enables her to utilize all of her learned skills as well as some of the healing properties that only Mother Earth can bestow .Ann is available by appointment and can be reached 302-656-7882. The farm is also available for birthday parties, women’s circles, and retreats.

April 2015

Q:

I have read that chewing gum can be toxic to dogs and cats. Is that fact or fiction?

A:

Obviously, we would not want our dogs or cats ingest chewing gum. That being said, the toxic ingredient in chewing gum is called XYLITOL. Xylitol is toxic to dogs, but there is no known toxicity to cats. Again, do not give anything with xylitol in it to dogs. I advise keeping it away from cats for other reasons, including partial or total obstruction as it tries to pass through the stomach and intestinal tract.

Xylitol can be found in a number of human products.

It can be found in chewing gum, mints, candy, some puddings and gelatin snacks, sugar-free human vitamins, some human brands of fish oils, as well as, some human toothpastes. This is why I highly recommend that you purchase ONLY veterinary products when it comes to toothpaste, vitamins and fish oils. I have had hundreds of clients tell me that they are giving their dogs and cats human fish oil supplements. Dogs and cats metabolize certain substances differently from humans. Even dogs and cats can metabolize the same drug or supplement different from the other. The toxicity of xylitol is dose dependent. A 10 pound dog can exhibit signs of toxicity after ingesting only 1 ½ sticks of chewing gum.

There are a number of signs that occur if your dog happens to get a hold of and ingests something with xylitol. One of the signs noted is low blood glucose/sugar (hypoglycemia). What happens is that the pancreas is triggered to release insulin because it “sees” the xylitol as sugar. As a consequence of this, blood glucose levels drop dramatically. This can easily occur within 30 minutes. The dog will become weak and disoriented, which can lead to tremors, as well as, seizures.

Xylitol is very very dangerous to liver tissue and can

cause liver necrosis (basically killing the liver cells). It is possible for one dog to become hypoglycemic and not have the liver necrosis. It is also possible for the liver necrosis to occur without the hypoglycemia. Typical signs include jaundice, where skin, mucous membranes, the whites of the eyes, and even the inner ear flap can appear yellow in color. You might also see a black-tarry stool. This all can progress to coma and death. Liver necrosis can take 8 to 12 hours to manifest. The important message is to get your pet to the veterinarian as soon as possible so the appropriate treatment can be instituted.

Q:

Can my dog get poison ivy and if so, can it be transmitted to me?

A:

Dogs can be exposed to many different types of plants, shrubs and trees these days. Certainly, poison ivy is one of them.

Poison ivy, along with poison oak, belongs to a group of plants called Toxicodendren. The toxic principal in them is called Urushiol. Urushiol is an oil resin that is in the sap. Animals are resistant to its effects. That said, your dog could easily transmit poison ivy to a human. With dogs, the sap adheres to the dog’s hair coat. When you go to pet your dog, the sap can transfer to your skin and cause irritation. Our pets rarely get any kind of irritation at all. Dogs can, however, exhibit vomiting, diarrhea and weakness if they ingest the poison ivy plant. Sometimes this situation requires hospitalization and electrolyte support. So the best advice is to be knowledgeable about what this plant looks like and avoid it when you’re out with your dog.

Dr. Rose DiLeva is a 1987 graduate of the University of Pennsylvania’s school of Veterinary Medicine. She practices alternative and conventional veterinary medicine. Dr. DiLeva is a certified veterinary acupuncturist and a certified veterinary chiropractitioner. She can be reached at her Animal Wellness Center in Chadds Ford, Pa. at 610-558-1616 for appointments and telephone consultations. Her web site is www.altpetdoc.com and

www.drrosesremedies.com

www.livingwellmagazine.net

April 2015

35

Th

e Art of Eati

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SUMMER COUNTDOWN: Drop the Extra Weight!

Bathing suit season is coming up, which is often a motivator for those who want to lose a few pounds before summer. But even more important is the role that a healthy diet and exercise can play in avoiding diabetes, preventing cardiovascular disease and lowering cancer risk!

It’s not necessary to make your body ripped and hard as steel, as some health club and product marketing might lead you to believe. I want to provide you with a comfortable, easy and doable game plan that does not over-sell what is possible, but will bring meaningful results. You will be healthier and will look (and feel) marvelous.

Whether it’s a June pool party or a goal of better health (year ’round!) that’s motivating you, follow the regime outlined below to trim down by as much as 10-20 pounds before summer arrives. So, lay down your bag of chips, lace up your sneakers and feel the excitement of taking positive action!

Interval Training Routine: Use your favorite piece of cardio equipment (I prefer to alternate between a stationary bicycle and elliptical machine).

36

Start at a very low intensity setting accomplishing about 50% of your target heart rate for 2-3 minutes.

Increase the tension enough to achieve about 70-90% of your target heart rate or to the point where you feel like you “run out of gas” after about 10-60 seconds (depending on your fitness level). Changing the tension is superior to just going faster; it wears less on your joints and prevents injury.

Follow the high intensity with another 2-3-minute period with no or little tension while your heart rate drops back down.

Repeat about 6-7 times with high intensity and end with a 3-5 minute cool down.

Perform on an empty stomach—preferably in the morning before breakfast (this dramatically increases your results).

Take at least one day off in between work outs for adequate recovery and to avoid the fat-stimulating effects of overexercising. Perform this routine 2-4 times per week.

If you do not have access to a bike or machine, a pair of sport shoes and the great outdoors will be fine. I use a free interval timer app that I downloaded onto my phone and alternate

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April 2015

between walking and sprinting (my dogs are fond of this method).

the fattening Garbage-Hydrates at the store! This includes sweet beverages such as sweetened tea and fruit juices.

Although interval training can be modified and performed safely with most individuals, it is demanding on the heart, lungs, joints and muscles. Please check with your doctor prior to starting a routine. Also, be sure that you are properly trained to use the chosen piece of equipment.

Eat less. Increase the vegetables on your plate by 25% and decrease everything else by 25%.

Smoothie Breakfast: Dr. Rosenthal’s Morning Mega Mix (produces about 16-20 ounces): One apple, pear or orange and ½ to 1 cup of berries. Try to avoid or use sparingly the sweeter fruits such as mangos, bananas, etc.

Add about ¼ cup of organic raw nuts and/or seeds. I use chia, hemp or ground flax seeds or a mixture containing two. Raw walnuts are also a welcomed addition in the mix. This step may be omitted if greater weight loss is desired. Instead, eat ¼ cup of raw walnuts or almonds as a mid-morning or afternoon snack.

Add a scoop of premium protein powder containing about 15-20 grams of protein. Try to avoid soy.

Toss in kale and/or spinach. My rule is to add as much green food as possible without making the smoothie taste like a salad.

If proportioned just right, it should taste delicious and fruity!

About 1-2 cups of greens works well.

Purified water is added to a desired consistency. Remember, avoid fruit juices and the added sugar they bring.

Limit or avoid heavy carbohydrate foods (pasta, potato, etc.) at dinner. Try to eat most of your daily carbohydrates at breakfast, some at lunch and few to none at dinner.

20-30 minutes after dinner, brush and floss your teeth. This helps make dinner the last food consumed for the day.

Eat at least three meals each day.

Please see Rosenthalchiropractic.com for an archive of articles that expand upon the above actions. If you have health challenges or concerns about making dietary changes and/ or exercising, please speak with your health care professional before implementing any of the above suggestions.

Grab a partner. Start today. Have fun. Even adopting just part of the suggestions will bring welcomed results. This is for you. You deserve it. It’s easy. You can! You will look great, feel better and inspire others. It’s infectious. Join the team and recruit friends and family. Be the example for your children. Go for it— you have everything to lose!

Make this your complete breakfast at least four times each week.

Big Salad Dinner: Use chickpeas, a few medium boiled eggs or chicken to provide protein and satiety.

Throw in some raw pumpkin or sunflower seeds.

Go with the more nutrient-rich greens such as Romaine, Green Leaf or Red Leaf.

Dr. Scott E. Rosenthal is a second-generation Doctor of Chiropractic and a past president of the Delaware Chiropractic Society. His undergraduate degree is in Nutrition and he is a Certified Yoga Teacher. In his Wilmington practice, he offers the cutting-edge Koren Specific Technique (KST) as well as other contemporary and traditional approaches. KST comfortably integrates gentle adjustments of the spine, cranial bones, TMJ, arms and legs (including the wrists and feet). Dr. Rosenthal specializes in pain relief, auto or work injury recovery and natural ways to boost whole body wellness. To contact Dr. Rosenthal please visit rosenthalchiropractic.com or 302-999-0633.

Toss in some spinach or kale.

Eat this as a complete dinner at least twice per week.

Want to increase your weight loss even more? Implement the below along with the big three above: Start several other meals each week with a small salad.

Bag the chips, can the sodas and roll the donuts away! Leave www.livingwellmagazine.net

April 2015

37

Getting Honest About Change By Joe White Everyone wants to get fit but no one wants to go to the gym.

Our need for certainty consumes us. We want to know how it all will work out before we begin. We want the security that if we open our heart up it won’t get crushed. We want to know our dream will be realized before we start creating it. We seek out blogs, fortune tellers, Facebook to tell us what we should do. But deep inside we know, there is no certainty in this world. The only certainty that does exist is in you.

We drag out the process so that we can feel as comfortable as possible with the process. This causes us to believe that change takes a long time….. Bull crap!

Change happens in a moment. There are plenty examples in life. When my daughter was born, my life changed forever and it happened in a moment. When someone gets diagnosed with cancer, their life changes in a moment. Change takes a long time is just a story we tell ourselves, more about stories later, but understand this simple but huge truth. The only thing that keeps anyone from achieving whatever they want are the stories they tell themselves, over and over of why they can’t. Change your story, change your life.

When does an individual who is 50 pounds overweight life change? The moment that she loses the 50th pound or the moment she decides to value health over comfort?

The answer? The moment she makes the decision to value health over comfort. The key word is decision. If you want to know one of the most powerful tools in existence for creating lasting changing, it is DECISION. Decision’s root word is decide. The word decide in latin was formed by the combination of de, which means “cut” and cardere “off from”. One of the keys of getting the life you want is that you must decide that you want to live that life. You must fully commit.

You must cut yourself off from any possibility of anything getting

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ServiceS: • • • • • • • •

A true decision has to be more than just the words. You must be emotionally connected and take massive and consistent action.

Words are meaningless without emotion behind it. This is the exact reason why New Year Resolutions fail a minimum of 90%.

Most people who set resolutions, although they truly desire that resolution or goal, lack the emotional fortitude and resolve needed to stay the course and attain the result. I see this yearly at my local gym, the weeks after New Years Day, it is packed. The elliptical and treadmills are humming, the weights are clanging and then like magic it returns back to its sparse level of attendance. This happens in gyms everywhere because a desire, a commitment is not enough. We need something more.

To create the life that you want. The life that you deserve. The relationship, the wealth, the body, the career, the emotional juice all begins with making a decision. A decision that sets your life on a different trajectory for beyond anything you could imagine.

Because decisions have a cause and effect mechanism. Every decision you make or don’t make impacts the next opportunity and that influences the next and so on. It is clear now to see how one’s life could spiral down or spiral upward.

Change does not end with making a decision but it will never begin without one!

Joe White is the President and founder of Get Life Coaching. Get Life Coaching is the leader in personal and professional development since 1999. Joe recently earned the most Prestigious Award : 2012 Entrepreneur of the year. Joe can be contacted at: 302-832-3424, or email him at: doitnow@getlifecoaching.com or check out: facebook.com/getlifecoaching Follow Joe on @getlifecoaching

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Acupuncture and Infertility Infertility is a common condition among women trying to become pregnant. According to the CDC, in the United States, the percentage of women aged 15-44 with difficulty getting pregnant or carrying a baby to term is 10.9% or 6.7 million women. The range of causes and treatments is generally large and it takes a lot of time and money to successfully treat. Many treatments are not exactly simple, such as hormone treatments, intrauterine insemination, or in vitro fertilization.

Chinese medicine looks at the whole body for the cause of infertility. A disruption in the intricate balance of many factors can effect a womanâ&#x20AC;&#x2122;s ability to become and stay pregnant.

Circumstances such as high stress levels, not enough or too much of a substance, or poor diet can play a role in infertility.

A practitioner of Chinese medicine will ask many questions, as well as look at the tongue and feel the pulse, to determine the cause of infertility.

Stress and Infertility High stress situations are difficult for anyone, especially a woman trying to become pregnant. Work, worry, traffic, even the stress of not becoming pregnant can increase stress levels and cause a binding of the energy of the body or Qi. When Qi is unable to move properly, obstruction occurs in all the channels and conception is difficult because the environment for the fetus is not optimal. By addressing Qi and blood movement, Chinese medicine is able to reduce stress, or your response to it, and improve the likelihood of becoming pregnant. Needles are generally placed in the abdomen, legs, arms, and even the ears for calming and promoting proper movement of Qi and blood in the body.

Acupuncture Promotes Balance Chinese medicine evaluates the state of all aspects of a person, which can include Qi and blood but also yin and yang. Yin and yang are opposites but are also rooted in one another, at the extreme of one is the beginning of the other. Yin is seen as cooling and moistening and yang as warming and moving.

Each needs the other to keep the proper balance in the body, mind, and spirit. When one aspect is more than it should be, it means something else is deficient or essentially imbalanced. Any imbalance can cause an obstruction of the channels and vessels to the uterus and reproductive system blocking the possibility of conception. Acupuncture is able to address these imbalances and improve proper flow of these substances. When proper balance is achieved, pregnancy can happen and other complaints may see relief as well.

reproductive system, as well. Frequent intake of greasy or oily foods can increase heat in the body. This leads to obstruction of the uterine vessels with dampness or phlegm. Phlegm, in Chinese medicine, is a thick substance that can accumulate and block channels and vessels. This can be due to imbalances, as mentioned above, or a diet that can increase heat in the body. Heat causes bodily fluids to congeal and form phlegm. In addition to acupuncture, Eastern therapy can evaluate current dietary habits and suggest foods and recipes that will be likely to decrease heat and phlegm formation. The combination of acupuncture and dietary changes will help to move the obstruction and improve the likelihood of conception.

Treatment of Infertility The length of treatment required for infertility with acupuncture varies for each person. A general estimate of 3 months of treatment is required to promote conception. Often, pregnancy occurs before 3 months of treatment. The most important part of fertility treatments is to relax and allow pregnancy to occur without excessive stress.

When conception does happen, maintaining the pregnancy and staying healthy are important. Acupuncture is still useful at this time to decrease nausea and help various discomforts that can occur during this exciting stage.

Infertility and Diet Improper diet can have undesirable effects on a womanâ&#x20AC;&#x2122;s www.livingwellmagazine.net

April 2015

Dr. Kelly Brown is a chiropractor and acupuncturist with Pure Wellness. She received both a Doctorate in Chiropractic and a Masters in Acupuncture from New York Chiropractic College in Seneca Falls, NY. Dr. Brown is a life-long resident of DE and is glad to be back in the area serving the community. You can contact her at the office 302.365.5470 or through the website www.purewellchiro.

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Welcome To The Next Great Adventure:

a certain pace. You just have to move.

Tips for Exercising When You’re Over 50 By Alisa Rose

Know Your Starting Point. If you haven’t exercised in a while, it’s important to start slowly and build yourself up to the point where you’re moving as quickly as you’d like. This is not a race!

Turning 50 is the start to a new chapter in your life and should be viewed as “The Next Great Adventure” and not the status quo of “just getting older”. One of the biggest factors in making these the best years of your life is to live a healthy and active lifestyle. An active lifestyle can help boost vitality, energy and help maintain your independence. Healthy aging means continually reinventing yourself!

According to Helpguide.org some of the benefits of exercising for those 50 and older are: Exercise can reduce the impact of illnesses and chronic disease. It can improved immune functions, create better heart health and blood pressure, better bone density, and help with digestive functioning. It is also good for your mind, mood and memory.

Studies have suggested that exercise can be a factor in lowering the risks of several chronic conditions including Alzheimer’s, diabetes, obesity, heart disease, osteoporosis and colon cancer.

Exercise enhances mobility, flexibility, and balance in older adults. as well as will improve your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.

To help prepare for exercise, stretch. Flexibility improves your balance and helps reduce injuries to your joints. If you’re worried about falling, seek out a tai chi or yoga program to help improve your strength and balance.

Don’t let fear get in the way of physical activity. While you need to take some precautions, it is no secret that the older we get the more fearful we become of falling which can make you more reluctant to get up and move. But regular walking and moving can build confidence and strength and actually reduce your tendency to fall.

Some people find that they are more successful in a group or structured exercise class. It’s a great way to stay social and to stay motivated. Find a place that makes you feel comfortable and can offer personal assistance. The smaller facilities will make you feel less intimidated and are willing to help.

Alisa Rose is Founder and President of Art Fitness. Art Fitness is commitment to providing a personalized atmosphere that eliminates intimidation and promotes success. Art Fitness is dedicated to improving the movement of one’s body and restoring quality of life through proper exercise, correct form and good nutrition.

The Art Fitness team can be reached at: 302.477.0123, or info@ArtFitnessTraining.com Stay up to date with all things fitness: Facebook.com/ArtFitnessLLC Follow Art Fitness on Twitter: @BdyIsaWrKoF_ART

When you exercise you’ll have the ability to do almost anything you want because you’ll have the energy and the strength to make it happen. Follow these simple tips to get started on “living the best years of your life” Start Walking. 15 - 30 minutes of walking, four days a week, is a good way to get moving. You don’t have to speed walk or move at 40

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April 2015

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41

recipes from:

Kyotofu: Uniquely Delicious Japanese Desserts

by Nicole Bermensolo with Elizabeth Gunnison Dunn KYOTOFU introduces recipes using delicious, healthful, longevity-boosting ingredients traditionally found in the Japanese diet by applying them to familiar, Western dessert formats. Kyotofu stands for dessert as part of a balanced, holistic approach to eating.

This book presents seventyfive delicious recipes of both traditional Japanese desserts, and exciting modern interpretations, including including the Chocolate Soufflé Cupcake that was named “Best in New York”

by New York Magazine!

Nicole founded Kyotofu Bakery in 2006, one of the most popular bakeries in New York City. As business grew, Nicole closed the bakery in order to focus exclusively on wholesale operation. She currently runs Kyotofu and Hana Kitchens, selling her products nationwide.

Nicole splits her time between New York and Los Angeles.

Black Sesame Caramel Mousse The difference between a great mousse and a good one all comes down to texture. The key to achieving the lightest and most delicate results lie in the combination of eggs and sugar. Be sure to whip your eggs yolks thoroughly, and after adding the hot sugar syrup, don’t be afraid to keep whisking the mixture until it grows noticeably in volume, transforming from a liquid to glossy, opaque ribbons.

Serves 6 1/4 cup / 50 g sugar 2 tablespoons boiling water 3 large egg yolks 1 ¼ cups / 288 g whipped cream, from about 3/4 cups / 180 ml heavy whipping cream 1/4 cup / 75 g Caramel (recipe follows) 2 tablespoons toasted black sesame seeds 1- In a medium saucepan fitted with a candy thermometer, combine the sugar with the boiling water and stir to combine. Once the sugar is fully dissolved, bring the mixture to a boil over medium heat.

*Black Sesame Tuile shown atop the Black Sesame Carmel Mousse can be found in the book on (page 167).

2- Meanwhile, in the bowl of an electric mixer fitted with a whisk attachment, whisk the egg yolks until pale and creamy. When the sugar syrup has reached 248° F / 120°C or it can be formed into a soft ball in cold water, remove it from the heat immediately and, with the mixer running, drizzle the syrup onto the yolks. Beat at high speed for 3 to 5 minutes, or until the mixture evolves into a firm, yellow foam. Turn off the mixer and let the mixture cool to room temperature, whisking from time to time.

Reprinted with permission from KYOTOFU © 2015 by Nicole Bermensolo, Running Press, a member of the Perseus Books Group.

3- Fold in the whipped cream, Caramel, and black sesame seeds. Cover with plastic wrap and chill in the refrigerator for at least 2 hours. Scoop into individual bowls or cups and serve chilled, garnished with a *Black Sesame Tuile, if desired.

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April 2015

Kinako Waffles With Chinese Five-Spice Cream Waffles are popular in Japan, but they’re always eaten as a snack or dessert—never for breakfast, which tends to be dom¬inated by savory foods rather than sweets. This version is a little different from standard American recipes in that it uses kinako flour to give the batter a deliciously nutty, rich, toasted dimension.

1/2 cup / 120 ml soy milk 1 cup / 235 ml whole milk 1/2 can (7 ounces / 198 g) sweetened condensed milk 1/2 teaspoon vanilla extract 2 tablespoons confectioners’ sugar

Serves 8

Chinese Five-Spice Cream (recipe follows)

1 ½ cups / 180 g all-purpose flour

Maple syrup, to taste

1/2 cup / 71 g kinako, plus 2 tablespoons for dusting

1- In a large bowl, mix together the all-purpose flour, 1/2 cup / 71 g kinako, granulated sugar, baking powder, cinnamon, and salt. Add the eggs, soy milk, whole milk, condensed milk, and vanilla extract, and mix until well combined.

1 tablespoon granulated sugar 4 teaspoons baking powder 1 teaspoon cinnamon 1/4 teaspoon salt 2 large eggs

2- Spoon the batter into a waffle maker and cook according to the manufac¬turer’s instructions.

3- Whisk together 2 tablespoons kinako with 2 tablespoons confectioner’s sugar, and, using a fine mesh sieve, dust the sugar mixture over the finished waffles. Add a dollop of Chinese FiveSpice Cream and drizzle with maple syrup. Serve immediately.

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April 2015

43

Water Wisely For A Beautiful Garden And Landscape By Melinda Myers woodchips, shredded leaves, evergreen needles or other organic material.

Too much or not enough water and never when you need it. That seems to be the long time plight of gardeners. Add to this extended droughts, flooding and watering bans. What is a gardener to do? Become a waterwise gardener.

Water wise is not just about growing drought tolerant plants or eliminating plantings. It is a holistic approach to managing water to avoid flooding that overwhelms sewer systems, improper watering that wastes water, and poor landscape designs that generate too much work and require too many resources.

Make this the season that you incorporate a few water-wise habits into your gardening. You’ll find it is good for your garden, the environment and your pocketbook. Start with one or more of these strategies this year.

Select the right plant for the growing conditions. Plants that thrive in normal growing conditions for your area will be healthier, require less care and need less water. Look for drought tolerant plants that require less water once established.

Keep water out of the storm sewers and in the garden instead. Prevent flooding while improving your garden. Adding several inches of compost to the top 8 to 12 inches of soil increases the soil’s ability to absorb and retain water. This means less runoff into the storm sewers and less frequent watering.

Mulching reduces watering frequency, prevents soil compaction from heavy rainfall thus increasing water absorption. It also adds organic matter to the soil as it decomposes.

Repair leaking faucets, fittings and garden hoses. A slow leak of one drip per second can waste up to nine gallons of water per day.

Look for and use wasted water. Collect the “warming water” typically wasted when preparing baths and showers. Use a five-gallon bucket to collect this fresh water and use it for your containers and gardens. Collect water from your dehumidifier and window air conditioners for use on flowering plants. Do not, however, use this water if environmentally harmful solvents have been used to clean this equipment.

Check with your local municipality if you are considering using gray water.

Once you wash clothes, dishes or yourself, water is classed as gray water and most municipalities have guidelines or regulations related to its use.

Harvest rainwater if your municipality allows. The ancient technique of capturing rainwater in jugs, barrels and cisterns has made a comeback.

Collecting rain when it is plentiful and storing it until it is needed is one way to manage water for the landscape. But first check local regulations before installing a rain harvesting system. Several states have banned rain harvesting, while others offer rebates or rain barrels at a discount to gardeners.

Use plants to prevent runoff and conserve water. Plant trees, shrubs, and groundcovers to slow the flow of rainwater, increase the amount of water that stays in your landscape for your plants, and to filter water before it enters the groundwater. Install one or more rain gardens to intercept surface water runoff for use by rain garden plants and to help recharge the groundwater.

Provide plants with a healthy diet. Use a slow release non-leaching organic nitrogen fertilizer like Milorganite (milorganite.com). You’ll encourage slow steady growth, so your plants will require less water and be less prone to insect and disease problems. Plus, the slow release nitrogen encourages healthy growth and does not prevent flowering and fruiting.

Water wisely. Water plants thoroughly and only when needed. Water the soil, not the plant, using a watering wand, drip irrigation or a soaker hose so less water is lost to evaporation. Water early in the morning whenever possible to reduce water loss during the heat of the day and diseases caused by wet foliage at night.

Gardening expert, TV/radio host, author & columnist Melinda Myers has more than 30 years of horticulture experience and has written over 20 gardening books, including Can’t Miss Small Space Gardening and the Midwest Gardener’s Handbook. She hosts The Great

Manage your lawns to reduce water use. Select drought tolerant grass varieties to reduce watering needs. Prepare the soil before seeding or sodding or aerate and spread a thin layer of compost over existing lawns to increase water absorption and reduce runoff. Mow high to encourage deep roots that are more drought tolerant and pest resistant. Allow lawns to go dormant during hot dry weather. If irrigating, water thoroughly when needed, that’s when your footprints remain in the lawn.

Courses “How to Grow Anything” DVD series and the nationally syndicated Melinda’s

Garden Moment segments. Myers is also a columnist and contributing editor for Birds & Blooms magazine. Myers’ web site, www. melindamyers.com, offers gardening videos and tips.

Conserve water and reduce time and money spent on plant care. Mulch the soil around trees, shrubs and other plants with several inches of 44

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45

Jurdy Green

by Jenifer Jurden.

Jurdy focuses on engaging humans worldwide on the topic of green and helping them to â&#x20AC;&#x153;get grinning, get greening.â&#x20AC;? See Jurdy now at two websites!: www.jurdygreen.com and www.jurdy.com

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