Living Well Magazine Last Minute Gift Guide by Living.Well Magazine

DECEMBER 2014

LIVING WELL

THE PERFECT PARTY LIST! WINE & SPIRITS FOR HOLIDAY CELEBRATIONS & GIFT GIVING

MAGAZINE™

SUSTAINABLE GIFT WRAPPING IDEAS

SURVIVING THE HOLIDAY BLUES

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

WHEN ALL ELSE FAILS, YOU CAN PLAY “SHOW ME YOUR MOVIE!”

Thursday, Dec 11th 5-7 pm

words from the editors and publishers:

Shortly after the November Issue of LWM came out some Facebook friends started to post that they had finished their holiday shopping. One of our friends even posted that they had not only finished their holiday shopping but had also put their tree up. WHAT? This actually made me feel panicky about my holiday readiness. Then I remembered the arsenal of gift ideas from our very own gift guides, both last months and this month’s stocking stuffers and last minute gift ideas to choose from, for almost everyone on your holiday shopping list. Most importantly remember that love and friendship doesn’t cost a thing. Therefore, they should be given with abandon. One of my very favorite books this time of year is “The Polar Express.” The last line of the book is priceless and something that I always love to hear because it is reminds me that I still believe.

Advertising Inquiries: Brian Strauss -Publisher

“At one time, most of my friends could hear the bell, but as years passed, it fell silent for all of them. Even Sarah found one Christmas that she could no longer hear its sweet sound. Though I’ve grown old, the bell still rings for me, as it does for all who truly believe.”

Sales@livingwellmagazine.net 302-355-0929 Lita Latham - Account Executive Lita@livingwellmagazine.net 302-750-0898

—Chris Van Allsburg, The Polar Express

Wishing everyone a very healthy and happy holiday and an even happier and healthier New Year! We look forward to sharing the New Year with all of you. Enjoy those extra sugar plums, because in 2015 we’ll be back and ready to help get everyone into a healthier routine for 2015. Enjoy! Diane & Brian Strauss

Looking To Start Your Own Business? You could be a LIVING.WELL MAGAZINE ASSOCIATE PUBLISHER Living Well Magazine is expanding into all areas of the country. Business Opportunities are available: sales@livingwellmagazine.net

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

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

VOLUME 9 NUMBER 12 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

puppy love™ A Happy New Year! Peace!

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December 2014

Cover: by dcstrauss 3

inside

All That You Are

www.facebook.com/

by Suzanne Eder 23 Oh, Tidings of Comfort and Joy (Part IV – The Real Legacy You’ve Left Your Children) 20 by Karen Jessee Welcome To Junky Burger by Dr. Scott Rosenthal Surviving The Holiday Blues by Joe White

LWMLIVINGWELLMAGAZINE

@livingwellmag

LIKE US ON FACEBOOK AND FOLLOW US ON TWITTER FOR HOLIDAY GIVEAWAYS THROUGHOUT DECEMBER!

Earth Talk: (GE) Please Tell Us What We Are Eating!

Staff Picks: Last Minute Gifts And Stocking Stuffers

Tech Addicted: With Sean

The Offseason by Danny Singles, PT, DPT, MA

For more information about the products in this issue and to find even more great gift giving ideas and more staff favorites, follow us on Pinterest at:

http://www.pinterest.com/ livingwellmag/ LIVIN G. TRIED &

TRUE™ AWARD

Tips for Setting Weight Loss or Exercise Goals for the New Year by Alisa Rose 13 Sustainable Gift Wrapping Ideas {Recommended to those who actually have the time to do it} 8 When All Else Fails, You Can Play “Show Me Your Movie!” Veronica Monet Are You Vitamin D Deficient? by Erica Reed

AGAZIN ™ E

Hands on Health Ann Wilkinson P.T.M.S.

LL M

Ask The Vet Dr. Rose Dileva

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

Where’s Valentino?

Special Holiday Recipes

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December 2014

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December 2014

FYI

TRANS FATS MAY SAP YOUR MEMORY

Want to Raise Colon Cancer Screening Rates? Run a Lottery

VA study found 20 percent boost in uptake if patients thought they might also win $50 A lottery could be an effective means of getting people engaged in potentially lifesaving colon cancer screening, a new study suggests. The study focused on a noninvasive, at-home stool test called the fecal occult blood test. The test -- which can detect small amounts of blood in stool that may be an early sign of colon cancer— requires patients to collect a small sample of their stool and mail it off to a lab. Experts currently recommend that people over age 50 take the test once a year, but only about one-third of patients who are prescribed the home kit actually use it. The new study involved more than 1,500 patients at the Philadelphia Veterans Affairs Medical Center who were prescribed the test. “It’s up to the patient, however, to do this test at home and unfortunately, completion rates are low,” However, when patients were offered a one-in-10 chance of winning $50 if they used the test, test completion rates rose by 20 percent, the study found. According to the American Cancer Society, colorectal cancer is the third leading cancer killer in the United States, with more than 50,000 lives lost to the disease each year. Source: University Of Michigan

Researchers report that men who consumed more of them did worse on word recall test The trans fats found in your favorite junk foods aren’t just clogging your arteries: New research shows they might also be messing with your memory. Young and middle-aged men who ate large amounts of trans fats exhibited a significantly reduced ability to recall words during a memory test, Men with the most trans fats in their diet suffered as much as a 10 percent reduction in the words they could recall, the study found. “The higher the trans fat consumption, the worse the performance,” said study author Dr. Beatrice Golomb, a professor of medicine at the University of California, San Diego. Trans fats are a type of dietary fat that has been shown to both increase blood levels of LDL (“bad”) cholesterol and decrease levels of HDL (“good”) cholesterol. Small levels of trans fats naturally occur in milk and meat products, but artificially created trans fats like partially hydrogenated oils are widely used in processed foods, fast food, baked goods, snack foods, frozen pizza and coffee creamers. Golomb said her team decided to investigate trans fats’ potential effect on memory following another study they did that found that chocolate improved memory. “Chocolate is an antioxidant and supports cell energy, which is important to an area of the brain called the hippocampus, which is known to be very important for memory,” she said. The researchers studied adults who had not been diagnosed with heart disease, including slightly more than 1,000 men aged 20 or older. To assess memory, researchers used a proven test called “recurrent words,” Golomb said. They presented participants with a series of 104 cards with a word on each. Participants had to state whether each word was new or had already appeared on a prior card. The researchers found that among men younger than 45, those who ate more trans fats showed notably worse performance on the word memory test, even after taking into account factors such as age, education, ethnicity and depression. Each additional gram a day of trans fats consumed was associated with an estimated 0.76 fewer words correctly recalled. “For people at the higher end of consumption, that would translate to 11 to 12 fewer words correctly recalled,” Golomb said. disease and cancer. However, Golomb noted that her study only shows an association between trans fats and memory, not a direct cause-and-effect relationship. Trans fats already have been shown to have an adverse effect on people’s moods and behavior, and are associated with increased depression and aggression, Golomb said. Dr. Martha Daviglus, a professor at the University of Illinois said the research shows that “we have to be careful with what we eat because it has consequences.”

Sources: Beatrice Golomb, M.D., Ph.D., Professor, Medicine, University Of California, San Diego; Martha Daviglus, M.D., Ph.D., Professor, University Of Illinois College Of Medicine 6

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December 2014

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Sustainable Gift Wrapping Ideas {Recommended for those of you who actually have the time to do it}.

Traditional Christmas Gift Tags Each package contains six seed tags and comes with ties. Simple planting instructions are printed on the tags. www.botanicalpaperworks.com

Gift Bag made by LWM Staff using fabric samples from an outdated fabric book, tied at the top with yarn and a single earring for some added bling! 8

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December 2014

Sustainable Gift Wrapping Ideas

For a pretty and paper-free gift wrapping solution, fabric left over from a previous drapery or upholstery project work wonderfully for wrapping gifts. You may also find fabric samples perfect for smaller packages at decorating stores that may have discontinued fabric samples they might be willing to give up. Fabric can also be used to make simple reusable fabric gift bags held together by either a quick needle and thread or the good old glue gun, (which is my favorite piece of equipment in the office. I use the glue gun to fix everything imaginable). Depending on the size and shape of the gift will determine the size and shape of your bag. In the image shown on the left page, we have wrapped a jar just a bit larger than a jelly jar, and used a piece of fabric that is a 10 x 10 square.

Directions for Making A Fabric Bag: Turn the fabric inside out and Line your fabric up so that both sides are relatively equal in size. Fold the bottom and the sides approximately 1/4 inch towards the center, and sew or glue (if gluing you will have to glue down both folds, one to the actual square and the other on top of the first fold. After sewn or gluing and the glue is dry, gingerly return the fabric to the correct side and you should have something that resembles a bag. Once your gift is placed inside the bag, you can tie the top with yarn or burlap and use a button or earring (missing its partner of course) to adorn the bow. You can even use beads from broken

necklaces and bracelets and hang them on the ends of your yarn or burlap.

More Ideas: Newspapers, magazines, paper bags and junk mail can be shredded to use in your bags and or for shipping. Scarves make a great wrap around bow for gift boxes of all sizes, and the person on the receiving end gets an extra bonus, either a re-usable bow or a wearable scarf. A kitchen towel is the perfect accompaniment when gift wrapping a gift item for the home. Newspapers, magazines, and paper bags can be adorned with stamps, drawn on, stickers, stencils, glitter and beads. Children and adults will get a kick out of planting their gift tag with Seed Paper Gift Tags from Botanical Paper Works. For those of you who will hardly find the time to get your gifts wrapped without the added headache of creating your own wrapping solutions, you can still contribute by reusing boxes, bows, and wrapping paper from year to year. By LWM Staff

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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). BELOW IS THE ANSWER TO LAST MONTH’S WHERE’S VALENTINO!

In November Valentino can be found visiting friends in the “Saveway Pharmacy” ad on page 7. Valentino has been busy over the last few months collecting gifts for the gift guide and now he want to give them away. 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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December 2014

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Please tell us what we are eating! Proponents of genetic engineering (GE)—whereby DNA from unrelated species is combined to produce improved or novel organisms—insist that the benefits of increased crop yields and less agricultural waste outweigh the potential risks, but many environmental and public health advocates aren’t convinced. According to the Union of Concerned Scientists (UCS), one risk of GE is that our new “frankencrops” could become invasive, toxic to wildlife, or dangerous in other as-yet unknown ways. “But the most damaging impact of GE in agriculture so far is the phenomenon of pesticide resistance,” reports UCS, adding that millions of acres of American farmland are infested by weeds that have become resistant to Monsanto’s popular herbicide glyphosate (known to most by its trade name Roundup). “Overuse of Monsanto’s ‘Roundup Ready’ trait, which is engineered to tolerate the herbicide, has promoted the accelerated development of resistance in several weed species.” As a result, farmers are now turning to older, more toxic herbicides—and agribusiness companies are responding in kind with new rounds of GE crops engineered to tolerate these older chemicals. UCS worries that the process repeating itself is only leading us down the path of plants evolving quickly to overcome our defenses however technically brilliant they may be. As for health risks, UCS acknowledges that eating refined products derived from GE crops is unlikely to cause health problems, but maintains that inserting a gene from one organism into another could still have unintended health consequences. For example, those with food-borne allergies could be at increased risk for reactions given the combination of genes in what looks 12

like any other vegetable or piece of fruit. “This phenomenon was documented in 1996, as soybeans with a Brazil nut gene—added to improve their value as animal feed—produced an allergic response in test subjects with Brazil nut allergies,” reports UCS. Given these risks, some 21 countries and the European Union (EU) have instituted policies requiring foods created with GE technology to be labeled as such so consumers can know what they are buying and putting into their mouths. EU rules mandate that if any ingredient in a food has 0.9 percent or higher of genetically modified organisms, it must be marked accordingly on its packaging. Environmentalists in the U.S. would like to see the federal government put in place a similar policy—research from the non-profit Just Label It found nine in 10 Americans to be in favor of mandated GE labeling—but lobbying interests from agricultural states with a vested interest in selling more GE products still hold lots of sway over elected officials. So for now, Americans concerned about what’s in their food will need to do their own homework regarding what’s safe to put on their dinner tables. Luckily some natural foods retailers are making it easier for consumers intent on avoiding GE foods. Whole Foods, for one, is working toward full disclosure via labeling in regard to which of the foods on its store shelves contain GE ingredients. While Whole Foods may be a pioneer in this regard, environmentalists are hoping other U.S. grocery store chains will follow suit so that Americans can decide for themselves whether or not to take the risk of eating GE foods. CONTACTS: UCS, www.ucsusa.org; Just Label It, justlabelit.org. EarthTalk® is written and edited by Roddy Scheer and Doug Moss and is a registered trademark of E - The Environmental Magazine (www.emagazine.com). Send questions to: earthtalk@emagazine.com.

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December 2014

ht Loss ig e W ic t Realis ew Year N e h t r ls fo rcise Goa

and Exe

As the end of the year approaches, we begin to think about our New Year’s Resolutions. The most popular New Year’s Resolution year after year is always “get back into shape and loose those extra pounds”. Everyone who makes this resolution has every intention of sticking to it…this year. However, something always seems to go wrong and every year our good intentions result in failure rather than success.

Set Smart Goals:

Too many people try to make too many changes too fast and too soon and all at the same time. All too soon when results are not achieved right away frustration sets in, once this happens it’s easy to make excuses to quit.

When you start losing, your motivation and you fall off- jump back up, brush yourself off and start over… no pity parties!

If you are planning to make a weight loss or exercise kind of resolution for 2015, below are a few tips to help make this year a success.

Be patient! You didn’t gain your weight overnight therefore; you can’t expect to lose it overnight. Experts say it takes about twentyone days to adapt to a new habit and about six months to become completely comfortable with it. Keep Moving Forward:

You already know that the journey won’t be easy and you already know that there will be temptations and obstacles to overcome, but having a good support team and staying realistic can make all the difference in the world!

Start Small and Be Realistic: Try to make small changes weekly, setting obtainable goals for yourself. For example, drink 4 glasses of water, and walk for 10 minutes three times a week. Small steps will feel like big accomplishments. Plan Ahead: Start planning now for January. Know your options. Chart your walking path, look into possibly joining an exercise group, hire a personal trainer, look at some of the gyms and work-out locations in your area, download an app on your smart phone that helps you count calories and keep track of what you eat.

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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

December 2014

Surviving The Holiday Blues

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December 2014

By Joe White

— continued from previous page

“

Whether your faith is grounded in religion, in the universe, mother earth, a higher power, in the process itself or in yourself. Faith is the antidote to fear. “

There is something that we all experience in our lives. No one is exempt. For some it is sooner rather than later, for others it comes as a shock. Some experience it in great waves and others seem more surprised that is it is happening to them. Regardless of your gender, color or ethnicity, we all experience it. It is a part of life. We all experience life’s dark moments. It could be a loss of a love one, a health diagnosis, being told you no longer have a job or that your business is out of money. It is in those moments that it feels like someone has kicked you in the gut. We lose the feeling of certainty and security and we end up asking ourselves, “Why is this happening to me?” In my 15 years of working with individuals I have coached people from everything imaginable. I have coached people who were depressed, getting a divorce, change in career, dealing with an empty nest, and trying to find a purpose in life. One of the reasons more than anything else that causes a person to feel as if their life is spinning out of control is when life suddenly takes a sharp and unexpected turn. As we move into the holiday season which seems to amplify what you are experiencing and what you are feeling; I wanted to offer you some tools and guidance to help to lighten your load.

So how do you do something that you don’t know how to do? You must have FAITH. Faith comes in many flavors and whatever flavor you like is perfect for you. Whether your faith is grounded in religion, in the universe, mother earth, higher power, in the process itself or in yourself. Faith is the antidote to fear. There is rarely a clear defined path. Faith is believing that everything will be alright and you are ok. It is what gives us certainty when there seems to be none. Faith is the key. Lastly remember that everything in life serves you on some level. Whether to help you to grow an emotional muscle, change the path that you are on, to give you the experience and wisdom so that you can serve someone in the future. Regardless of the deeper meaning, understand that no problem is bigger than who you are at the level of your soul. And remember whatever you do, no matter how hard it may seem, don’t ever ever give up. I wish you love and passion, live free!!

I know from firsthand experiences, there seems to be no end in sight. No light at the end of the tunnel. The first tool I would like to share is the tool of HOPE. Hope is that spark of light that changes the darkness. It may not bring you all that you desire, but it is a step towards peace. Our brains are wired to not handle situations in that which we feel pain is never going to end. The first step is to see or believe that a solution is possible. The key word here is “possible”. That is what hope is. It is the realization that the pain may not last forever, which presupposes we may be able to escape and become free. Without hope, we can not survive. Although hope gives us a reason to not give up, it does not ensure that we will do what is absolutely necessary to get out of the pain. We must take action. We must move forward. We must let go and move on! When you are stuck in the middle of a situation sometimes the last thing you feel you can do is to take action. You may even feel taking any action is just not possible but you must. www.livingwellmagazine.net

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

December 2014

Recipes Traditional Holiday Recipes Since 2008, and New Recipes to Spice-Up This Holiday Season.

Pineapple and Ginger Spiced Ham

Method of Preparation

Ham is a holiday meat that works exceptionally well with Indian flavors. I tried many a variation on this recipe and ultimately settled for this version. It looks quite beautiful with its vivid colors, and the meat tastes moist with just the right amount of bite!

1. Heat the oven to 350ºF. 2. Place the pineapples, pineapple juice, cayenne pepper powder, chaat masala, brown sugar, ginger, and soy sauce in a saucepan and cook for 15 minutes, until the mixture thickens. 3. Place the ham in a roasting pan and pour the pineapple mixture over it. Bake the ham for 3 hours, occasionally spooning the pineapple mixture over it. 4. Turn off the heat and let the ham rest for 20 minutes. 5. Slice the ham and serve with the pineapple sauce spooned over it.

Prep Time: 30 minutes Cook Time: 3 hours (mostly unattended) Serves:10-14 Ingredients 1½ cups cubed fresh pineapple 2 cups pineapple juice 2 tablespoons red cayenne pepper powder 3 tablespoons chaat masala (see recipe on next page) 1 cup loosely packed brown sugar 3 tablespoons grated fresh ginger ⅓ cup soy sauce 1 ham (3 to 6 pounds) 16

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December 2014

Winter Squash Stuffed with Walnuts and Paneer This delicate preparation of winter squash stuffed with leeks, breadcrumbs, walnuts, and grated paneer. It makes a delicious holiday side dish or a nice vegetarian entree for those who prefer to go meatless. Prep Time: 15 minutes Cook Time: 45 minutes (mostly unattended) | Serves: 4 to 6

Chaat Masala 1/4 cup cumin seeds 1/8 cup coriander seeds 2 tablespoons black peppercorns 1/2 cup amchur powder (Dried mango) 1 tablespoon red cayenne pepper powder 3 tablespoons black salt

Preparation 1. Dry roast cumin seeds in a small skillet until fragrant and toasty, about 2 minutes. Remove from pan. 2. Add Criander seeds and black peppercorns to the skillet and dry roast for about 1 1/2 minutes, until they smell fragant and darken slightly. 3. Grind the spices in a spice mill or coffee grinder until smooth. 4. Stir in the amchur powder, cayenne pepper powder, and black salt. 5. Store in an airtight jar in a cool dry place.

Rinku Bhattacharya is a food writer, culinary educator and a mother of two young children. She specializes in a practical, sustainable approach to Indian cooking. Rinku lives in a house with a vibrant backyard in Hudson Valley, New York with her husband, an avid gardener, and their two children. Rinku’s simple, sustainable approach to Indian cooking is showcased on her blog, Spice Chronicles (spicechronicles. com, and in her Journal News column “Spices and Seasons.” Rinku has been teaching recreational cooking classes for the past nine years, and works extensively with local area farmer’s markets on seasonal demonstrations and discussions. Rinku is the author of two cookbooks, Spices and Seasons, Simple, Sustainable Indian Flavors and The Bengali Five Spice Chronicles (Hippocrene Books, 2012), winner of the Gourmand World Cookbook Awards 2013 for Best Indian Cuisine. She writes for the Poughkeepsie Journal, Zester Daily, the Journal News, and is a frequent guest on CT Style TV. www.livingwellmagazine.net

December 2014

1 large or 2 small acorn or delicata squashes 3 tablespoons ghee 1 teaspoon cumin powder 1 leek, finely chopped 1 cup walnuts or almonds, finely ground 1 teaspoon salt 1 teaspoon sugar 2 tablespoons grated paneer cheese 2 tablespoons cheddar cheese to sprinkle 1. Pre-heat the oven to 350ºF. 2. Cut the squash(es) in half. Scoop out the seeds and remove the pulpy strands holding the seeds. Spread the cut sides with 1 tablespoon of the ghee. 3. Heat the remaining ghee on medium heat for 30 seconds. Add the cumin powder and leek and cook on low heat, stirring constantly, until the leeks are very soft and beginning to turn brown at the edges. Stir in the walnuts, salt, and sugar and mix well. Stir in the paneer. 4. Gently fill the center of each squash half with the stuffing and bake for 20 minutes. Sprinkle with the cheddar cheese and return to the oven to let the cheese melt. Serve hot.

Serendipity’s Frozen Hot Chocolate Recipe

This is the original Serendipity frozen hot chocolate recipe. *(with one change.) 6 oz. chopped semisweet chocolate 3 cups whole milk, divided 1 Tbsp. plus 1 tsp. your favorite powdered hot chocolate mix 3 Tbsp. sugar 6 cups ice cubes top with whipped cream *Place chopped chocolate and 1/4 cup of the milk in a microwavesafe container. Heat on 50% power for 1 minute. Stir. (If necessary, continue heating in 30-second increments until chocolate is melted.) (Authentically, the melting process is done stove top) Add hot chocolate mix and sugar. Stir. Slowly pour in 1/2 cup of the milk. Stir, and let cool to room temperature. Pour cooled chocolate mixture into blender. Add remaining milk and ice cubes. Puree until smooth. Top with whipped cream and serve immediately. Makes 2 giant frozen hot chocolates.

Brian’s Potato Pancakes (Latkes)

10 large potatoes, peeled 2 large onions 1 carrot 6 eggs 2/3 cup flour or Matzoh Meal* 1/2tsp Baking powder salt & pepper to taste 1/2 cup oil for frying salt & pepper Grate the potatoes, onions and carrot in a food processor or in a blender .Strain through a colander, pressing out the excess water. Add eggs, flour*, salt and pepper to taste. Mix well. Use a 10” skillet Heat the oil in a skillet on medium heat. oil a 1/2 cup measuring cup. fill with batter and carefully drop batter into pan. you should be able to place 4 to 6 into the pan at a time. Cooking time is approximately three minutes per side, or until brown on each side. remove from pan and place on a plate lined with paper towels to remove excess oil. Repeat until batter is gone. Optional: Serve with applesauce, sour cream or jelly. Serves 6 to 8 people

Neiman Marcus Chocolate Chip Cookies

1/2 cup (1 stick) butter, softened 1 cup light brown sugar 3 tablespoons granulated sugar 1 large egg 2 teaspoons vanilla extract 1-3/4 cups all purpose flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1-1/2 teaspoons instant espresso coffee powder 1-1/2 cups semi-sweet chocolate chips Preheat oven to 300 degrees. Cream the butter with the sugars using an electric mixer on medium speed until fluffy (approximately 30 seconds) Beat in the egg and the vanilla extract for another 30 seconds. In a mixing bowl, sift together the dry ingredients and beat into the butter mixture at low speed for about 15 seconds. Stir in the espresso coffee powder and chocolate chips. Using a 1 ounce scoop or a 2 tablespoon measure, drop cookie dough onto a greased cookie sheet about 3 inches apart. Gently press down on the dough with the back of a spoon to spread out into a 2 inch circle. Bake for about 20 minutes or until nicely browned around the edges. Bake a little longer for a crispier cookie. Yields: 2 dozen cookies

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December 2014

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December 2014

Oh, Tidings of Comfort and Joy (Part IV – The Real Legacy You’ve Left Your Children) “Jeez Dad, what are we supposed to do with all this crap when you die?” Those charming words of endearment were uttered by Elliot’s forty- something daughter, Trish, as she gazed around his basement. The pictures you see here were taken in Elliot’s basement with his proud permission to set an example for all those granddads still in love with their man caves. This is a fraction of the joy in Elliot’s basement. The train set is expansive; the Pez collection hysterical. There is the office, one of three in the house, and the obligatory piles of papers. There are pictures and pinups. There are cars, trucks and fire engines. There are books and games, the old record player that plays only 45s, the lava lamp and an early Apple computer. There is a pinball machine. There is also a running fish tank still awaiting the new fish. There is the wood working shop that produced his daughter’s dollhouse and many a bird house. There is, of course, the magazine collection: a variety of titles and 40 years of Time arranged in chronological order. This is a tidy, miniature Smithsonian guaranteed to leave you filled with awe and giggles. Elliot, now in his 70s, is also a man who continues to be active, well-respected, and loved in his community. He knows everyone 20

and is greeted with hugs and handshakes wherever he goes. He continues to make a difference and has won numerous awards for doing so. His office walls are lined with plaques of recognition and gratitude. He keeps mementos, gifts, and bits of silly. He displays it all with delight and great amusement. His grandkids love it; his daughters…not so much. Trish has only said out loud what many adults children have secretly lamented. This future task of downsizing and disposing has begun to secretly haunt them with every family visit. They see their parents’ home with new eyes, visualizing a future filled with months of sorting and hauling away. That dear old dad is still enjoying his man cave and mom her crafting corner is not their focus. Letting go and getting organized have been the New Hot Topics for several years now. But getting seniors downsized to move and move on is the “New” New Hot Topic in numerous publications nationwide. All are testaments to our nesting abilities that have run amok over time: our shopping, storing and saving; our scooping and shoving. In a September 2014 issue of The Seattle Times, writer Claudia Buck details the issues and problems of downsizing parents in her article, “Boomers Need Help Dealing With Their Parents’ ‘Stuff.’”

www.livingwellmagazine.net

— continued on next page

December 2014

— continued from previous page

It’s a look at how people who had time, and some who didn’t, approached this daunting situation. I’d recommend that you gain a bit of leverage by reading these personal accounts that reflect a growing concern. But I also would like to recommend some services that can help you. I assured Trish that I could give her four phone numbers and she wouldn’t have to touch a thing if she didn’t want to. While that may have seemed highly optimistic, there is no reason for anyone to think they have to go this alone.

Clean Out Companies: Though often followed with the words

“buy out” they charge to bring in the men and trucks to haul away. If they see value in what they are taking and know they can sell it in their warehouses, the cost for their services is less. You may be able to make some money but it depends, again, on what is being removed.

You can start here, you can end here, but know that this is money well spent whether time is of the essence or not. Take the “clean out” part seriously.

Estate Sales: Professionals can come in, mark everything, establish sale dates, and send the message that the sale is starting through their extensive client list. They rely on social media and are very successful. The house must be empty of occupants. Charities: If time matters, find the ones that send out trucks. If you have time, find the charity closest to you and continue to make a beeline for it. Habitat for Humanity would love to have Dad’s tools and hardware as well as household items and furniture. You might have to have items at curb level. Ask about this. Auction Houses: There are probably several in your area and it’s worth a few phone calls or a Google search to see how they operate in regards to sending out trucks or any fees that may be involved. Think of paying someone to have that garage sale for you.

Antique Dealers: If you grew up in that same house, you might

have an idea of what would be considered valuable. A Google or E-bay search may be helpful to find specific collectors as well as values. Dealers may have different opinions on what they feel is worthy and what might sell.

Keep Your Eye on the Prize: If your parents are still in the house

and plan on staying there, you want to see that it is safe and comfortable; that the stairways are clear and that trash is not accumulating. Know where the important papers are. If your parents are leaving, or have left, then you want to get the house on the market. Don’t get weighed down in the little stuff. — continued on next page www.livingwellmagazine.net

December 2014

— continued from previous page

If you are the parent, start now, start small. Even if you are just getting rid of old papers and magazines and cleaning out a drawer here and there, you are doing something helpful. If you’re the adult child, look into these services in your parents’ area now. Have a few strategies in place so that when the time comes, you can handle this with some level of grace and assurance. It will still be challenging, but maybe less so if you’ve done a little homework. Bringing everything that belonged to your parents across your own threshold to “go through later” is not always a good idea. You may have no other choice, but it can mean compromising your own home and discovering those things being ruined with time and dampness in your basement.

Want more help? Try this: https://www.caring.com/ articles/getting-rid-of-seniors-junk There are numerous websites with tips and suggestions. Don’t read everything all at once. Take baby steps and tiny bites. So, Elliott, why not give away some lovely memories now? Go through the pictures, the memorabilia and wrap them up for any giftgiving opportunities this coming year. You get a few things out of the basement, and your grown kids get to choose if they want to immortalize them or toss them. Trish, now you have these resources to investigate that can help you in the future. Not to worry. Just don’t be surprised if you get old family photos for Christmas…and some Time magazines on your birthday. 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 22

www.livingwellmagazine.net

December 2014

All That You Are

Or all of the above, at varying times.

I have a confession to make: this is my last column for 2014 and I want it to be special – yet I’m not sure what to write. The year is swiftly drawing to a close, the holidays are once again upon us, and by the time you read this you’ll likely be up to your ears in the mad rush of the season. More than anything I’d love for this article to serve as a respite for you, a time-out that calms your nerves and soothes your soul. If you love to read, perhaps the very act of giving yourself this time will do just that. (And if you don’t love to read…please, do something else! Nourish yourself, for God’s sake!)

Regardless of how you might initially perceive or label this year, give yourself the gift of stepping back and seeing it from the perspective of how beautifully it has served you, and how perfectly it has extended the arc of your life in ways that really matter to you.

Every year around this time we are bombarded with suggestions about how to get through the frenzy of the holiday season with our wits and our waistlines intact. I have my own perspective on that, but in all honesty I don’t want to be part of the bombardment. I suspect you already know, given your life experience, your heartfelt intentions and the wisdom of your soul, how you want to move through this time. So…listen to yourself. Honor the inklings and impulses that guide you to celebrate the season in a way that is uplifting and meaningful to you. Traditions are wonderful, yet over time they can become confining. Be willing to let one or two of them go and create space for something new to flow in. Pause now to take a full, deep breath. And another. And another. I love doing that, especially when I have writer’s block. The simple act of pausing and suspending all need to “do” or to “figure something out” is subtly refreshing. And in this fresh moment I find that what I most want to share with you is this: as you package up 2014, be sure to put a beautiful bow on it. No doubt you experienced a bounty of highs and lows and ebbs and flows this year. You may consider it one of your best years…or one of your worst. It may have surprised you with unexpected challenges - or unexpected miracles. It may have moved so quickly that you could barely keep up, or so slowly you felt you might atrophy from boredom.

Ask yourself a few heartcentered questions – preferably with a warm mug of something yummy in your hands – such as:

And just to keep things from getting too serious: Did I fully celebrate my good hair days? Feel free to make up your own questions. The idea is to consciously see yourself, and the year you’ve just lived, through the eyes of love. What if you could trust that every moment of your life is either an expression of the love that you are, or an opportunity to awaken further to it? What if you could see your life as an ongoing process of growing and evolving, rather than a race-to-the-finish marathon of solving problems, improving yourself and correcting mistakes? What if you are exactly where you need to be, and you can go anywhere from here? You are, and you can.

1. What did I open myself to this year? 2. In what ways have I grown? 3. What have I let go of that needed to be let go? 4. What did I learn about myself?

Take another sip and another deep breath. This is the perfect time to acknowledge and appreciate all that you are and all that you are becoming. Open your heart to yourself and feel your innate goodness. Your inner light. Your courage and willingness and persistence and humor. Your quirky “youness.” Your absolute worthiness. You are a gift to this world. And if that’s not something to celebrate, I don’t know what is.

5. Where have I gained clarity about what matters to me?

So here’s a toast to you and all that you are. May this season be a glorious reflection of your spirit and your sparkle.

6. How did I uplift, inspire or comfort others?

Enjoy!

7. What do I feel really good about? 8. What can I now forgive in myself? 9. What can I now forgive in others? 10. What qualities, talents or accomplishments do I want to expand in 2015?

www.livingwellmagazine.net

December 2014

Suzanne Eder is awardwinning 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. 23

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Wood Block Chocolate www.woodblockchocolate.com Chia Bars by Health Warrior www.store.healthwarrior.com Apothederm Firming Serum http://apothederm.com

Will Shortz Presents Wonderland Sudoku (also avail.): Wonderland Crosswords The New York Times / A Year of Crosswords Barnes & Noble

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The Showtime Series Years Of Living Dangeriouly Complete First Season

Holiday Stackable Organic Teas www.zhenas.com

Citizen e-Cigar www.citizenecig.com

Daily Gratitude: 365 Days of Reflection Enlightening words of wisdom for everyday of the year. Barnes & Noble

www.livingwellmagazine.net

December 2014

Robot Nutcracker Matthias Zschaler, 2013 www.momastore.org

Oval Birch Gift Basket from Longfield Gardens Filled with (shown with) two amaryllis bulbs or 8 paperwhites www.longfield-gardens.com

Raw Spirit - Citadelle Eau De Parfum shop.nomadtwoworlds.com

Bow Tie Dog Collar www.orvis.com

Make Your Own Mermaid Doll www.shopseedling.com

Sherlock Limited Edition Gift Set (The Complete Seasons 1-3 Blu-ray/DVD Combo)

Large Chaise Lounge Recycles Paper Cat Scratching Board by imperial www.wayfair.com (on left of page) Blanket 212 Chevron for baby and Warmmuffs for mom. Making sure that baby and mom look good and stay warm and toasty where ever they go. www.7amenfant.com www.livingwellmagazine.net

December 2014

Cupid from Build-A-Bear Looking stunning in a Gold & Red Tulle Dress with Red Sparkle Bow Flats and a Cupid Medallion that unlocks exclusive games in our FREE App, Santa's Merry Missionâ&#x201E;˘. Build-A-Bear

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Dreampad Download the App, five music programs can be download. Plug your smart phone into the cord attached to the pillow. Rest your head on the pillow and the music begins to play. Music will not play unless your head is on the pillow, which delivers sound through vibration. www.dreampadsleep.com Christmas Milk, Brand Egg Nog www.christmasmilk.com 26

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December 2014

Anova Sous Vide Immersion Circulator Foods cook in their own juice in a bag braising the food, resulting in juicy, moist, tender food anovaculinary.com

Porcelain 6-Cup Pour-Over Coffeemaker & finely ground coffee by Melitta®. Melitta® Premium www.melitta.com Nutribullet Rx The New super-sized ultra-powerful blender lets you create nutrientrich smoothies, soups, sauces and more. Macy’s

Tru Crossover Brewer Multi-Brew Coffee Maker This coffee maker brew either as a traditional 10 cup coffee maker or easily trasformed to accomodate K-cups. Target

Disney - Classic Mickey Kettle Popcorn Popper Black, Stainless Steel Perfect for some yummy family fun. www.bestbuy.com Fagor Dual-Technology Digital Countertop Toaster Oven This does it all with pre-sets for baking, toast, broil, rotisserie, pizza, cake, chicken, cookie, fish, & potatoes. Giving your an extra cooking space for the holidays. www.brookstone.com

www.livingwellmagazine.net

December 2014

Sound Oasis Bluetooth Sound Therapy System

[ [

While working on my thoughts for the Tech Addicted products this month, I decided I could kill two birds with one stone. I was having a harder time than usual focusing on all of my other work and I didn’t know why, until I realized how soothing I found the ambient sound of rain on my desk. As my eyes got heavier and heavier I realized that I had, had the Sound Oasis on the entire time. The Sound Oasis is a tiny speaker that comes preloaded with soothing sounds that will help you relax; imagining the beach and the ocean is a lot easier with the sound of the beach sitting on your desk. Once I realized what the cause of my sluggishness was, I turned on the Bluetooth mode and was surprised at how nice the sound quality was listening to my music collection. The moral of this story: The Sound Oasis is a great compact speaker that has the ability to put you to sleep or rock you out to get some work done.

WITH SEAN

This month’s Tech Addicted will be looking at some gear that is designed to compliment the toys you already own. We also have some fun stuff that are designed for the iPad that helps children learn math, letters, and shapes, in a fun interactive gaming experience.



Bamboo Stylus fineline



～～

www.clevelandclinicwellness.com

For the aspiring artists out there, this pen could be a complete game changer if you are interested in moving to a digital medium. The pen features a precise and pressure sensitive tip to help you create the super heroes of the future. It also features a convenient button that turns the stylus tip into an eraser.



Let me preface this by saying that my handwriting is indecipherable and my best drawings are composed of stick figures. With that out of the way, I still enjoyed my time using the Bamboo Stylus Fineline by Wacom. Ever since I got my first laptop, my note taking has primarily been done in Microsoft Word, and my notebooks of yester year have been gathering dust. For those of you who still like taking notes with a pen and paper, this pen is for you. Whether you are actually taking notes or just doodling the Bamboo Paper app that works with your pen can export to various popular services, such as; Dropbox, Evernote, Facebook, and Twitter, so you can have all your handwritten notes neatly organized.

All and all the Bamboo Stylus fineline is a great accessory for the techies that have an iPad. www.wacom.com

www.livingwellmagazine.net

December 2014

Tiggly Counts



Tiggly Counts is an adorable and fun way for your child to learn addition. The game is played on your iPad and comes with 5 magnetic pieces, that when touched to the screen input your child’s answer. In the Tiggly Chef app, you are greeted by a silly chef that needs your help to make his delicious concoctions. Hot Egg Sundae Lickety-Split is the name of my favorite addition recipe. The animation and the visual style are top notch and will have your kids laughing at the silly ingredients the Tiggly Chef wants them to put together. At the end of each exercise, your child will be asked if his creation is yummy and will record your child’s voice response. Tiggly Count was a lot of fun as an adult; I think your kids will agree. Tiggly Counts come with three free iPad learning apps: Tiggly Chef, Tiggly Addventure, and Tiggly Cardtoons. http://tiggly.com

Valedo is a medical device that attaches sensors to your lower back and your chest and makes a game out of promoting lower back health through movement. Valedo and an iPhone using the Valedo app, enables it to read how your posture is from the through the attached sensors placed on your body. The game had me flying through the air collecting coins and dodging enemies all while strengthen my lower back with side bends and other movements that translate my movement into flight. It was a lot of fun, and for me a complete game changer when it comes to my at home therapy, though my dog Calvin was confused at what I was doing and decided that it was a good time to dance with me, totally messing up my score. If you suffer from back, pain or you want to help prevent it all together, do your self a favor, and look into Valedo, a product that will take your back to the future. www.valedotherapy.com

Back pain is a miserable way of life for a lot of people. It is the type of pain that you can get relief from, but somehow, someway, it always comes back (no pun intended). If you are someone, who suffers with back pain my first recommendation is to go see a healthcare professional and get you’re back evaluated. Chiropractors, Physical Therapists, Acupuncturists, and a Masseuse have all helped me immensely in the past, but they all have something in common, homework. I constantly drop the ball by not doing the recommended exercises, though helpful, I find them to be a chore. Fortunately, Valedo has made a product that speaks to my inner tech addict as well as my avid love for gaming.



Valedo: Moving You for a Healthly Back

Osmo Osmo is a game that is designed to teach shapes, spelling, and will challenge your kids with new ways to interact with the iPad. Osmo consists of a stand for you iPad and a mirror that goes over top of the camera, so that the iPad can scan the area in front of it. This allows for physical Tangram puzzles to be assembled based off of blue prints that show up on the screen, and once assembled correctly it will let your child know. Osmo also includes letter pieces that are part of a spelling game. The game challenges two teams to put the correct letter pieces in front of the camera, while giving visual clues that help them identify what things are as well as how they are spelled. The last game in the set called Newton looks to be the most innovative of the bunch. This game features a ball that starts at the top of your screen, which then falls down into an abyss, but if you take a regular piece of paper and draw the proper shape it will hit that and bounce the ball into the target. Your kids can even use their own toys to manipulate how the ball falls. All in all this is a very cool product that will have kids and adults using their nearby toys in a fun and educational way. Osmo awakens all of your childs senses. www.playosmo.com

www.livingwellmagazine.net

December 2014

THE PERFECT PARTY LIST! WINE & SPIRITS FOR HOLIDAY CELEBRATIONS & GIFT GIVING Rhum Clément 125 Years of Tradition Incollaboration with world famous contemporary artist, JonOne, who is New York born and of Caribbean descent. JonOne has created a new graffiti design with the world recognized Clément V.S.O.P. bottle, which is being celebrated as one of his recent and best masterpieces. This extremely limited edition Clément by JonOne bottle (10,000 bottles only) is resolutely contemporary and symbolizes the values shared by the artist and Rhum Clément: a clever blend between tradition and modernity using powerful color.

ALL MIXED UP

About the artist: John Andrew Perello, alias “JONONE” is of Dominican origin, born in 1963 in Harlem and made his debut with graffiti in the streets of New York in the 70’s, and became popular in the 80’s. His work has been in large well-attended exhibitions in cities around the world, including Paris, Tokyo, Monaco, New York, Los Angeles, Milan, and Hong Kong to name a few. In the dim lights of the metro or the bright lights of the galleries, JonOne’s work always explodes with color, energy, and excitement. www.rhumclementusa.com

Please Drink Responsibly! 30

Vita Frute Ready To Organic Drink Cocktails (contains alcohol) Cosmopolitan, Margarita, Coconut Colada, Lemonade www.veevlife.com Amoretti Premium Martini Cocktail Mix 3 Pack (3.4 fl oz) Minis Cosmopolitan, Lemon Drop, Sour Apple www.amorettistore.com

UP T I MIX www.livingwellmagazine.net

December 2014

Makers Mark www.makersmark.com

STRAIGHT UP Talisker Storm Single Malt Scotch Whiskey

Johnnie Walker Blue

Tequila Don Julio Blanco www.donjulio.com

Johnnie Walker Black

Jenni Rivera La Gran Se単ora Blanco Tequila Baileys速 Original And Baileys速 Vanilla Cinnamon www.baileys.com

Unicum Zwack a bitter herbal liquer drunk mostly in Hungary. www.hungarianwineclub.wordpress.com

ON THE ROCKS

Godiva Dark Chocolate Liqueur

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December 2014

Mionetto Prosecco D.O.C. Treviso Made with Organically Grown Grapes www.mionettousa.com Mionetto Moscato Dolce

Freixenet’s Mia Sparkling Moscato

Stemmari Baci Vivaci Us www.feudoarancio.it

Freixenet’s Most Popular Cava: Cordon Negro Brut www.freixenetusa.com

Segura Viudas Reserva Heredad

Monthly Wine Clubs Wine Gifts Delivered California Wine Club www.cawineclub.com

MAKE A TOAST

BY THE BOTTLE

Voveti Prosecco DOC www.vovetiwine.com

Bon Marché Sauvigon Blanc LWM favorite! A California wine that tastes like an expensive French wine.

2010 Hall Napa Valley Merlot 1.5L Napa Valley Collection www.hallwines.com

Dalila | Dalila & Cantodoro - Us www.feudoarancio.it 32

www.livingwellmagazine.net

December 2014

Napa Valley Cabernet Sauvignon

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December 2014

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.

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

You taught me a home technique of pulling my lower teeth forward to make room for my wisdom teeth when they first started to bother me. Ten years laterand amazingly I have no pain and my wisdom teeth have grown in. How do I learn other tricks of the trade to do for myself at home to prevent having to get interventions?

I am in law enforcement and I am in my car most of the time that I am on duty, my back seems to be getting progressively worse. Occasionally, I get a pain that almost buckles my legs when I get out of the car. I am afraid to report this to work because I love my current assignment.

There are several tips I tell all my patients: enter a room with your heart first and not your nose, do press-ups several times a day to keep your posture upright, drink lots of water, decrease acid foods, think constantly “I am Love and Light”, be aware of your posture especially when talking, chewing, standing, sitting, lifting or using your arms overhead, use glycerin in your ears, drink carrot juice for night blindness. The list goes on and on as well there are even more particular messages for individuals. You must understand osteopathy is about creating space so your body can naturally transform. Space can mean opportunity for all kinds of things to move and shift; thoughts, cells, restrictions, belief systems. Osteopathic techniques address all aspects that may be creating the limitations of the human being on the treatment table. As these layers of tight tissue, thoughts that encourage restricted posture, health issues that cause postural muscles to splint and protect, old injuries haunting us years later are eliminated one by one, it is like a chain reaction occurs and change starts sprouting up everywhere. Freedom in the truest sense. For these concepts, I have two types of lectures. One is for my patients and the public; “Bodies Work” where many insights are revealed with a questions/answer segment. This is very informative. For a more professional curriculum, an accredited class is available called Myofascial and Osteopathic Manual Therapy which can fulfill CEU. requirements. The most important thing in the world for you to know about is Your Own Body. Keep doing your homework and asking questions.

Call

Art Fitness

today and let us set up a personalized program just for you. 34

ServiceS: • • • • • • • •

You must counteract the force that occurs at the Lumbar spine during sitting with the opposite force: Extension. Robin McKenzie, a world famous physiotherapist in New Zealand proved this to the world 30 years ago. I am amazed how many therapists are not aware of this phenomena today. You would not be a candidate for knees to chest, sit ups or hamstring stretches. Rather, press ups which is really a modified Cobra from yoga, repeated in a pumping fashion 5-10 repetitions, 2-3 times a day. This regime cures 90 percent of the clients I see with this type of scenario. You must restore extension with press ups and maintain extension in your lumbar spine at all times. Putting a rolled up towel deep down in your low back when sitting is very helpful. Sitting upright will require adjustment to your head posture also. The seat needs to be upright so the the head is above the shoulders, above the pelvis, overtop of the sit bones. You must walk, bend and move about with this awareness. If this does not work, trigger points must be addressed in the iliopsoas muscles and decompression or inversion may be of necessary.

The beneFiTS:

increaSed energy booST brain Power booST memory decreaSe STreSS liFTS dePreSSion combaTS healTh condiTionS & diSeaSeS • PoSiTive reSulTS (SPorTS SPeciFic) • SucceSS!

PerSonal Training Semi-PrivaTe Training Senior FiTneSS SPecial PoPulaTion FiTneSS Program PoST rehabiliTaTion Small grouP claSSeS STrengTh+condiTioning

Prolonged sitting can cause debilitating problems for anyone who has to do this. This is an occupational hazard. If what I tell you doesn’t turn you completely around very quickly, report your pain and get a full treatment.

• • • • • •

Our professional support team understands your daily struggles and is committed to your individual needs and success. ArtFitnessTraining.com 2807 Concord Pike

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www.livingwellmagazine.net

December 2014

I just purchased my first pet, a 10-week-old terrier mix. We are just introducing him to our Siamese cat. What can I do to keep them healthy in the winter weather?

One of the greatest potential dangers to animals in the winter months is antifreeze (ethylene glycol). Antifreeze is extremely toxic to pets. It has a sweet taste that is often what attracts dogs and cats to taste it. Consequently, even the small amount that may spill on the garage floor can be fatal. Be sure to clean up even the smallest amount. Less than a teaspoon can kill a cat! Antifreeze is rapidly absorbed into the bloodstream. The mortality rate is very high. Pets will appear as if they are intoxicated. Vomiting, stumbling and depression are common signs in the first twelve hours after ingestion. The toxic chemical has an affinity for the kidneys and quickly causes kidney failure. If you suspect that your pet may have ingested antifreeze, get them to your veterinarian immediately. This is a medical emergency. Minutes can make the difference between life and death. There is a product on the market that is an alternative to the active ingredient in antifreeze, ethylene glycol. It utilizes propylene glycol in place of ethylene glycol. If you own a pet or care about those animals that wander outdoors, please consider purchasing the safer antifreeze. It costs a few dollars more but it could save the life of someone’s pet. Snow and ice can be hazardous to your pet if it gets stuck between their pads. Ice balls form and cause frostbite and trauma to the skin. Be safe by wiping off your pet’s pads when they come in from the outside. Even cats that go outdoors can have major difficulties. Keep a bath towel near the door as a reminder. Feet that stay wet also set up the kind of environment that bacteria and fungus thrive in. Routinely check your pet for evidence of frostbite. Frostbitten skin can appear gray or red in color. The most common places affected are the ears, feet and tail. If you suspect that your pet has frostbite, wrap them up in a blanket to start the warming process and get to the veterinarian promptly. DO NOT use a heating pad. Animals with frostbite must be warmed gradually. Another hazard to be aware of is the salt and chemical de-icers spread on the ground. Some of these materials can be caustic

and irritate the pads and skin between the toes. There are environmentally safe products that can be used in place of these others. If you and your dog walk trails, it is not unreasonable to ask the township or whoever is in charge what kind of materials they use for snow and ice removal. Cold and damp weather can also aggravate degenerative conditions such as arthritis. Arthritis can be present at any stage of your pet’s life, but it is more common in the middle aged and geriatric years. A person with arthritis can feel stiff and painful in the joints in cold weather. The same holds true for our companion animals. Dogs and cats are not very obvious in their expression of pain and discomfort. If your elderly pet seems more lethargic, is reluctant to move, or walks a little stiff then he or she may be in discomfort. It is best to have your pet checked by your veterinarian to make a proper evaluation. There are a number of modalities, including acupuncture that can bring relief to an ailing companion animal. For those pets best suited to the outdoors other factors come into play. Obviously, adequate shelter from the rain, snow and wind is very important, as well as, insulation against cold weather. Even breeds like Huskies and Samoyeds should not be kept outdoors for long periods of time. They too can succumb to frostbite and hypothermia. Fresh water is necessary at all times. Avoid metal bowels if your pet is outside because they freeze quickly and their wet tongue can get stuck to the ice. Ceramic is a better choice. Heated dishes are available but not recommended for dogs that tend to bite or chew on wires. Finally, I believe it is a good idea to have extra supplies for your pet during the winter months just in case a snowstorm leaves you house bound. Take the time to purchase extra pet food, kitty litter and medications or supplements that your pet needs. 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

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December 2014

ARE YOU VITAMIN D DEFICIENT? As the temperatures become colder and the days are shorter, Vitamin D starts to become an issue for many people. Vitamin D is often refered to as the “Sunshine Vitamin” and is actually a hormone, made naturally by the body from fat under the skin in response to sunlight. Our bodies need this vitamin for many different functions and about one third of the U.S. population has low levels. It’s no wonder we feel so great under the warm summer sun! Do we get enough? To make enough Vitamin D to see us through the winter, we typically need ten to 15 minutes of direct sunlight on unprotected skin several times a week from May to September. Outside these months, the sun is at the wrong angle to produce the right wavelength of ultraviolet light, and no Vitamin D is produced. In October, our levels of Vitamin D should still be acceptable, assuming we have gone out in the sun during the summer. Unfortunately, Vitamin D is only stored for between one and two months in the body. Therefore, from now on, levels will start to drop and by January almost everyone will have below optimum levels.

supplement. Which one is right for you? There are two forms of Vitamin D. D2 comes from plant sources such as mushrooms or is synthetic, and D3 from sheep’s wool. There is a slight difference in their chemical structure but this shouldn’t affect the way they are processed by the body. When supplementing a vitamin-rich diet, the daily amounts will maintain levels but if already low, will not push them higher. It may take up to a month to reach respectable levels again. Research is showing that the population as a whole is becoming increasingly deficient in Vitamin D. The bright side? If you can give your skin a boost of D from the outside in, great. But, you still need to practice sun safety and fill your plate with foods naturally rich in D (like tuna or salmon) or those that get it added in (ie milk) or a 600-1000 IU supplement to be sure that everyday your body and skin, get some Vitamin D. Before you make any changes or if you suspect you have a deficiency, consult with your physician.

It’s beneficial! Vitamin D is imperative and utilized by the body for optimal functioning of our immune system, aids in synthesizing calcium, for strong, healthy bone development, regulating blood pressure, lessening symptoms of depression and cognitive function (especially in the elderly). On the other hand, a lack of Vitamin D has been linked to the risk of the bone-thinning disease osteoporosis, heart disease, diabetes, certain cancers and autoimmune diseases. Additionally, there is evidence that efficient levels of vitamin D may slow the progression of cancer and can help prevent seasonal infections such as colds. Optimally, Vitamin D can also have great benefits for your skin! Skin is a crucial catalyst and gateway for Vitamin D to get where it needs to in the body. It is primarily synthesized in the skin that has been exposed to UV light, if not obtained by diet or supplements. Skin, like all organs, needs vital vitamins to function properly- Vitamin D being one of them. Having sufficient levels in the skin helps minimize acne, boost elasticity, stimulate collagen production, enhance radiance, lessen lines and the appearance of dark spots, as well as reduce symptoms of psoriasis. How much is enough? Generally speaking, recommendations for daily doses are roughly 1000IU or 25mcg, with 10% of this coming from a nutritious diet. A salmon fillet contains about 7mcg; egg yolks contain less than 0.5mcg. Other great sources of Vitamin D are kale, sardines and shrimp. However, with the average American lifestyle, it isn’t exactly practical in allowing you to get all your needs from food. Not everyone is going to eat a generous portion of oily fish every day. That’s why almost all of us can benefit from a www.livingwellmagazine.net

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December 2014

The Offseason By Danny Singles, PT, DPT, MA

Noted orthopedic surgeon Dr. James Andrews recently authored a book about the current injury epidemic in youth sports.

Reading this book reinforced some beliefs about what I see daily in my clinic. Pre-teen and teenage athletes are constantly coming into the clinic with sports related injuries. They trickle in during the summer like drips of water from a leaky faucet. By midway through fall and into the spring, there is a steady stream of young athletes who do not make it through their seasons. Some of these injuries are traumatic, some are not. Almost all have one thing in common. The athletes who sustain them seem to be the ones who play a single sport all year round. This leads me to the topic of this month’s article. What happened to the offseason? 38

Literally, the “offseason” used to be a season off. Time spent away from a primary sport or physical activity to allow the body to recover from fatigue, wear and tear, and injury sustained during a competitive season. The “offseason” once allowed an athlete to train, to develop, and to improve their overall athletic ability. The “offseason” was crucial to a good season – how you took care of yourself in the “off season” could dictate how you did in the competitive season and if you stayed healthy. From Little League to club Lacrosse to Ballet dancing to club Soccer and everything in between, an offseason is an increasingly rare concept. Far too often, I have young patients that sustain serious overuse or traumatic injuries that might have been prevented if they were able to develop more balance in their musculoskeletal system. Instead of a season off to pursue other interests, take care of their bodies, and develop better control, coordination, balance, and safe movement patterns, they pursue a particular activity all year.

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What are these safe movement patterns that they miss out on? Think of all the skills you learn on a playground while playing tag or catch (ex: squatting, running, jumping, landing, ducking, swinging, climbing, turning, pivoting, cutting, throwing, pushing, pulling, etc.) – raw athletic skills that are needed as the basis for safe movement in any athletic activity. These are exactly the type of skills that most of my young injured patients do not have. They are immensely skilled at a particular activity or sport because they have done it 24/7 since age 10 or younger. Their muscles, bones, nervous system, and whole bodies, however, have only adapted to the stresses of this one particular activity so that now, at age 14 or 15 or 16, they are very specific in their ability to control their body in skills related to that activity. This is a very bad thing. Being imbalanced in this way opens the door for injury – competitive sports require specificity of skills, but not of athletic movement. Athletic movement must be good movement regardless of sport. It transcends sport or activity and is a universal. Look again at that above list of “playground skills.” Almost any of them can be present in any sport. Without these fundamentally sound movement patterns, the kind that can only develop from doing multiple activities, an athlete is likely at an increased risk for injury. I commonly expect to see these imbalances in adults who are more specialized in their activities in life. Unfortunately, it is also becoming all too common a sight for me in the clinic to see younger patients with the same imbalances I might see in an adult. How does this happen? Many reasons exist, but the one we are focusing on here in this article is the lack of an offseason. Participating year round in a single sport, often with multiple teams at once, allows no time for the body to rest, recover, repair, and rebuild. How do we bring back the offseason?

sport or a secondary sport is also foreign to me. I was a multisport athlete throughout high school and never hurt. Admittedly, my 34 year old brain isn’t what it used to be, but I remember very few non-traumatic overuse injuries in my teammates. In any case, there certainly weren’t droves of student-athletes coming into athletic training rooms with injuries they way they do now. Anecdotal and weak evidence I know, but take a moment and think about your own experience as a young athlete (if you played sports). I’d bet yours is similar to mine. Many young athletes I talk to have known what their primary sport is for several years by the time they are a pre-teen. It’s as if they forget about exploring their interests and become pigeonholed as a tennis player, soccer player, basketball player, or dancer long before their bodies have even finished physically maturing. I am always struck by this when watching professional sports – the announcers often talk about what incredible athletes these men and women are and how they excelled in multiple sports in high school and many of them in did so in college as well. For most of their playing careers they pursued balance in their activities. That right there should be a big clue; to excel, you need the balance that multiple activities provides. Again, an offseason is a perfect time to devote to such activities.

Maybe you are considering giving an offseason rest or offseason activity a try? For you, your young athletes, or anyone else, the body needs its season off.

Part of the problem, I suspect, is that to a young athlete with college scholarship aspirations, an offseason seems to be wasted time. “You mean I have to spend 3 months away from tennis/ swimming/soccer/lacrosse/basketball etc and do something else?” An offseason can be active rest – an athlete can do cardio and strength training to maintain and improve fitness. Or, it can be time to pursue a secondary sport. What are secondary sports? I honestly despise the term, because the notion of a primary

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.

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When All Else Fails, You Can Play “Show Me Your Movie!”

Maggie saw Jim kick the family dog. His foot firmly connected with Grover’s belly, sending him into a humiliating skid on the kitchen floor. The dog yelped and peed on the floor but he wasn’t injured. Maggie was shaking with anger and a little bit of fear. It was bad enough that Jim had been yelling at her, but now he was abusing their dog? He would pay for his lapse in judgment, but right now she just wanted to get away from him. She stormed out of the kitchen and slammed the door to her bedroom. Later that evening, she approached Jim in the family room while he was channel surfing. “We need to talk,” she intoned. Jim looked rather sheepish but he agreed. Tears began streaming from Maggie’s eyes as she expressed her shock and dismay that Jim would take his frustration out on Grover. As Jim listened to Maggie’s recounting of what happened, he was horrified. How could she think he would do such a thing? “I did no such thing, Maggie! I merely yelled at Grover. I realized that was the wrong thing to do when he peed, but all I did was yell!” Jim was adamant that he would never touch any living thing out of anger, let alone kick a defenseless dog. How could Maggie attribute such a despicable action to the man she claimed to love? Jim was inconsolable at the thought. Needless to say, since Maggie and Jim could not agree about what happened earlier that day in their kitchen, there wasn’t much they could do but continue to argue about who was right and who was wrong. It devolved into an argument that would last for years and never be resolved. Whenever another conflict arose, it always 40

came up. Does this sound familiar? Have you ever had the experience of recalling events completely differently from the way someone you are close to remembers it? Have you felt utterly shocked by a close friend’s, family member’s or romantic partner’s version of what happened? You remember what happened in detail yet it seems like this other person whom you usually trust and feel close to is suffering some sort of memory lapse. You are sure they are sane but in this moment they seem to be having a severe leave of their senses. Most of us have experienced some version of this many, many times. It is a huge issue for couples. She is certain he said or did one thing, while he swears he said and did something different. He knows it is her fault, but she can recall every single thing he said and clearly he is to blame. This dynamic is so common in couples we refer to it as “He said, She said.” And yet, few of us know how to sort out the facts in a way which satisfies both parties. How can this all too frequent rift in partnership be solved? This may sound insane but when all else fails, you can play a game! Not just any game, but a very specific game. I refer to it as “Show Me Your Movie” and my partner introduced me to it. He has an advanced degree in psychology and although he doesn’t seem to think that counts for much, I find that his educated insights often produce the most delightful strategies for solving interpersonal conflicts. At his prompting, I learned how to play “Show Me Your

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December 2014

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Movie” when we were experiencing a complete departure in our versions of “what happened.” Rather than allow our interaction to follow the all too common path of trying to “convince” each other that our version is the “right” one, we played this game. The end result was beautiful! Our hearts opened as we laughed and cried and experienced each other’s version of reality as if we were watching a movie. We felt connected at the heart again and somehow “who was right” didn’t seem as important anymore. In fact, we could forgive each other for seeing things differently.

Would you like to try this game? Next time you get into a deadlock with your partner or someone else that you are close to, try this: 1. At Home, Forget the “Facts!” ONLY Feelings Matter Few people are able to agree on what is or is not a fact. Intelligent and well-meaning people disagree all the time. And yet, a lot of people attempt to “prove” they are right and the other guy is “wrong.” The fact is that our feelings shape our perceptions, and so even when you are attempting to be logical and factual, you probably are less so than you think. And no matter how much you may enjoy “winning” debates, your home is no place for such displays. In intimate relationships, “winning” an argument translates to losing the love we want. Each time we “prove” our partner “wrong,” we ultimately lose because we fail to acknowledge our partner’s valuable contribution and we diminish their role in the relationship. While I recommend that you cultivate a preference for feelings over facts in general, you may not be ready to make such a sweeping change. In that case, you can at least agree that for the sake of this game, what’s most important isn’t the “facts,” but the feelings. So find the feelings, yours and your partner’s, and allow that to take center stage.

2. Take Turns Agree who will share their movie first. While your partner is recounting their version of what happened, don’t think about anything else, just immerse yourself in their experience and allow their emotions about their story to touch your heart. Then when they are done, express your empathy and identification with their story. See if you can describe their experience from their point of view. Once they feel totally heard and understood, ask if they are ready to hear your movie. If they are ready to listen with empathy and enthusiasm, or at least curiosity, you can share your version of what happened. But be careful to tell it like you were telling it for the first time and avoid anything which smacks of asserting that your version is the “right” one. For instance, don’t say things like “I know for a fact.” Instead, say things like “In my movie, what

happened was . . .”

3. Listen, Feel, Empathize and Enjoy the Movie! When listening, suspend your critical observations and allow yourself to get pulled into your partner’s story as if you were sitting in a movie theatre allowing the story to sweep you away and impact your emotions. Laugh, cry, get caught up in the storyline without trying to figure out how your partner’s reality might impact you. At the points where their “movie” differs from your own, you may be tempted to shut down, but remember partnership is better served when we are able to perceive conflicting viewpoints simultaneously. Become an impartial observer as well as an enthusiastic movie-goer!

4. Don’t Try to “Solve” the Problem Most importantly, don’t try to solve the conflict or come to an agreement about what did or did not happen, and what should or should not be done about the disagreement. For now, at least, focus on connecting at the heart level and feeling your partner’s emotions in your own body. Too many of us try to “solve” our conflicts instead of connecting empathically with the emotions. What happened is in the past. What matters is how we want to live moving forward. And what really defines an intimate relationship is the quality of the heart connection. We can tend to forget that when we are bent upon “winning” an argument. But “winning” only corrodes our relationships. What we need is understanding and emotional safety. If you have any trouble playing this game, it might help to have a third party who is experienced with the process guide you a few times until you get it. This is just one of the many techniques I teach the couples I work with so they can enjoy each other more fully. Location is no barrier. I do this work over the phone just as effectively as I do in my Northern California office. Give me a call, text me or drop me an email. Let’s play Show Me Your Movie!

Veronica Monet, ACS, CAM: Author, Couples Consultant and Radio Host Veronica Monet’s perspective on sex, anger and relationships may challenge your old beliefs but you are sure to find her insights uniquely helpful to your personal life. Veronica is a highly visible spokesperson for sexual rights and has appeared on every major network as well as CNN, FOX, CNBC, WE, A&E and international television programs. She has been profiled in many publications including The New York Times and has lectured at a variety of academic venues including Kent State, Stanford and Yale Universities. As a Certified Sexologist (ACS), Certified Sex Educator (SFSI), Certified Anger Management Specialist (CAM), and a Trained Volunteer for the Center Against Rape and Domestic Violence (CARDV) Veronica Monet coaches clients over the telephone and in-person at her Northern California office. You are invited to contact her at veronica@ TheShameFreeZone.com, call toll free at 888.903.0050 and listen to her online radio program, The Shame Free Zone, at http://www.sextalkradionetwork.com

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December 2014

Th e Art of Eati

Welcome To Junky Burger

“Welcome to Junky Burger. May I take your order?” rang the voice from behind the counter. “Yes. I’ll have two Artery Cloggers with extra cheese, a large Triglyceride-Jacker Fries and a can of Cola-Diabetes,” you say, stomach rumbling with hunger. She cheerfully replies, “Sir, for just an extra buck you can megasize it to our Junky Burger Deluxe.” With your nod of approval, she chirps, “Please have a seat in our dining room next to the condiments and defibrillators. If you need any extra Corn Syrup Ketchup, just ask one of our Junky Burger physicians supervising our fine patrons as they eat.”

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“What’s in your food?” you ask.

“Sir, we do not share our secret ingredients. But, I can tell you all of our fine products are made with a recipe for disaster!” she states emphatically. 42

As you sit and eat, falling into a sugar and fat-induced stupor, you begin to think about getting back in shape. Remembering that it has been a while since you last exercised longer than the time it takes to walk from your car to the Mall entrance, an inner voice begins to question: “I need to get back in shape! It feels good, gives me more energy, helps my bowels move, lowers my blood pressure and stress levels and helps keep my weight at a healthier level!” Pondering the benefits and good feelings, your thoughts get rudely interrupted by another darker inner voice: “Bahhh! Exercise hurts, makes you sweaty and smelly. Besides, you don’t have time for it!!” The stupor deepens as fast as the thoughts to exercise fade. Your poor lifestyle choices and the excuses that support them, continue over weeks, months and years. What has been and will be the cost to your health, quality and life and enjoyment? Chronic disease is on the rise. It not only presents a significant challenge to your ability to live a long, happy and productive life, but threatens the very future of our nation’s economy (not to mention your personal stash). Treating such problems such as heart disease and diabetes is costly.

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There is good news! Most chronic disease is preventable and may even be reversible. To do this you must first understand the most common cause of the maladies that are plaguing our society.

You are the cause! But you are also the cure!

Poor diet is a major contributor to the leading causes of chronic disease and death in the United States, including heart disease, diabetes, increased fat in the blood, and stroke1 The Centers for Disease Control and Prevention’s Behavioral Risk Factor Surveillance Survey revealed that less than 25% of Americans consumed the recommended amount of fruits and vegetables and equally few were as physically active as what was recommended.2 According to a report from CNN, “Harvard researchers say, inactivity caused an increase in deaths from coronary heart disease, type 2 diabetes, breast and colon cancers caused more than 5.3 million deaths in 2008 worldwide.”3 I am aware that you have heard such research before, already know what two plus two equals and have a pulse. You know this, America knows this! But, how can you be motivated to change? Even a little? Why are the Junky Burgers of the world winning? This coming New Year’s Eve, resolve to rethink your game plan. Take back control of your health! Tell the dark voice inside to shut it! Start with the man (or woman) in the mirror! Ask how it’s working for you! Pray, meditate and facilitate! Run to the highest peak and shout “2015 is MY YEAR!” Tell your couch it’s benched!

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Don’t think too much, choose wisely and just do and do and do! And soon, you will gain new levels of health that YOU DESERVE to experience! 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.

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December 2014

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