March18

MARCH 2018

LIVING WELL MAGAZINE™

MEDITATION – WAYS TO BREAK THROUGH

MODERATE BEER DRINKING COULD HAVE HEALTHY BENEFITS

WITH JOHN CHISENHALL OF THE DEROSE METHOD IN THE USA

JOHNS HOPKINS BRINGS THERAPY DOGS INTO ICU

LEON HAPPY SOUPS

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

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14TH MARCH NAL IS NATIO ETITIAN I D D E R REGISTE T DAY. S I N O I T I NUTR Tips for separating nutrition facts from myths:

Licensed to Food: Registered Dietitians (R.D.) and why should you consult one?

Cassandra “Casey” Umile, R.D., L.D.N.

Social media nutritionists are everywhere. Although healthy eating advice is always a good thing, sometimes it’s hard to figure out what is truly accurate information. While a lowcarb diet offers weight loss benefits for some, that may not be the case for others. That’s where a Registered Dietitian (R.D.) comes in: an expert in the field of nutrition that you can turn to for trusted advice. A Registered Dietitian holds a license from the Academy of Nutrition & Dietetics. An R.D. has met rigorous academic and professional requirements set by the Academy and must complete continuing education requirements to keep them up to date on new findings. R.D.’s follow evidence-based guidelines that reflect the most current scientific research.

Now that you know all the fun stuff R.D.’s go through to get those letters after their names, what can they do for you? R.D.’s take scientific findings and turn them into easy to understand recommendations. An R.D. can help you manage diseases such as diabetes, high blood pressure, heart disease, kidney disease, IBS, and more. R.D.’s can also provide advice if you or a family member have food allergies or sensitivities. If you’re looking to improve your sports performance, they can provide targeted nutrition recommendations specific to achieving your goals. They can help you lose or gain weight or if you just want to lead a healthier life. Kenny Family ShopRite’s of Delaware provides complimentary nutrition services to customers and the community. www.livingwellmagazine.net

• Check the source. Registered Dietitians are a reliable source of nutrition information that you can trust. Other health care professionals such as doctors and nurses can also be reliable sources.

• Be wary of elimination/restriction diets.

All foods can fit into a healthy diet with portion control. Removing whole food groups from your diet can cause you to miss out on essential vitamins and minerals.

• Avoid the word “diet.” Everyone is looking for a quick fix to lose weight, but quick fixes don’t usually turn into healthy lifestyles. If the “diet” is not one you can stick to for life, then it’s probably not worth your time.

• Detox’s, cleanses, flushes, oh my. These are just of few of the fad words I hear daily that claim to remove toxins from your body or help with weight loss. The best way to “detox”: add more fruits and vegetables to your diet. Fruits and veggies are high in anti-oxidants which help remove free radicals from your body. Free radicals are atoms that can cause damage to healthy cells. So swap out your nasty tasting apple cider vinegar for a sweet tasting apple.

Contact Kenny Family ShopRite’s Registered Dietitian, Cassandra Umile, for more healthy tips!

302-293-6351 Cassandra.Umile@wakefern.com

March 2018

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words from the editors and publishers:

It is hard to imagine Living Well when we are living in fear.

Our family is deeply saddened that last month marked another occasion when innocent children lost their lives at the hands of a deeply disturbed person armed with weapons of war and protected by military-grade body armor, all of which he purchased without issue. The mounting body count of our Nation’s innocent school children, concert and club goers, movie attendees, college students, and worshipers is senseless, horrifying, and heartbreaking. It has to stop. We therefore write this letter as a plea; a plea that all LWM readers take a moment to reflect on these tragedies, recognize they were preventable, and demand that federal, state, and local lawmakers and leaders take action.

Over the years, there have been several sensible executive and legislative proposals aimed at reducing these atrocities. But they have been defeated time and again by people denying the viability of some form of gun control because of the Second Amendment and the moniker, “Guns don’t kill people, People kill people.” We fully stand by the 2nd Amendment and we are not suggesting to take away their guns or their rights, but to limit some types of guns and ammo. We fully recognize the rights of responsible gun owners.

Though no right guaranteed under the United States Constitution should be disregarded or cast aside, reasonable limits can lawfully be imposed on them. For example: We can’t shout fire in a crowded theater, despite having the right to free speech under the First Amendment; We aren’t immune from warrantless searches of our cars, despite the general warrant requirement of the Fourth Amendment; and We don’t have an irrevocable right to vote, despite the protections of the Fifteenth, Nineteenth, and Twenty-Sixth Amendment. So as you read this issue, please think about ways we can come together as a community and to find ways to bring balance to our society, find peace once again, and comfort in knowing our children are safe. We are all Americans, we should respect each other, our freedoms and our opinions. We are the United States of America.

—Enjoy & Share Everything! Brian and Diane Strauss

Peaches

is lookin g for her “fure ver” home!

CONTACT US: sales@livingwellmagazine.net

302-355-0929 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. 2018 Various Trademarks used

By Permission of Their resPecTiVe owners

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puppylove™

Advertising Inquiries:

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

Liam McWilliams Design and Graphics Diane Strauss

VOLUME 14 NUMBER 3

Peaches is a sweet as pie 5 year old.

She is pretty reserved, but with some time to warm up, she blossoms into a social butterfly. This calico cutie does well with other cats and children, and she loves to be pet and snuggling up in her little bed. With lots of TLC, her confidence will grow, and she will be so thankful to have the chance at living her best life. (Brandywine Valley SPCA, 600 South Street, New Castle, DE 302-516-1000, www.bvspca.org)

www.livingwellmagazine.net

March 2018

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 For more content, photos, and special give-aways you can find and follow us on most social media forums.

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Karen Verna Carlson The Heart of the Matter Suzanne E. Eder

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Increasing Vertical Jump Height = Winning in Sports Dr. Scott Rosenthal

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

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Earth Talk: Regenerative Agriculture = Sustainable Farming

humans + pets

Johns Hopkins Brings Therapy Dogs into ICU Sexual Health and Healing: Mindfulness & Conscious Sexuality with Dianna Palimere

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Many of the items appearing in LWM can be purchased at a local retailer.

We have included product website addresses so you can type in your zip code for local buying options and or direct purchasing if not available in your area. Most books are available at either: Barnes & Noble or Amazon.com

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Presented by: Kenny Family ShopRite’s Licensed to Food: Registered Dietitians (R.D.)3 and why should you consult one?

Dietitian, Cassandra Umile

Think Obstructive Sleep Apnea is #NBD? (No Big Deal) Seven Health Conditions Made Worse By Your Undiagnosed OSA Dr. Andrew Swiatowicz

TRIED &

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TRUE™ AWARD

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Meditation – Ways to Break Through 26 John Chisenhall of The DeRose Method in

LWM TRENDS

the USA

Moderate Beer Drinking Could Have Healthy Benefits

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.

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Video Games and Vision: How Healthy Eyes 34 Can Help Beat Your High Score 6

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AGAZIN ™ E

FAD DIETS: Fact or Fiction?

Liz Abel, LDN, CNS, MS, MA

LL M WE

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March 2018

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March 2018

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FYI

Are you a CyberChondriac?

Cyberchondriac, noun, adjective,unfounded anxiety concerning the state of one’s health brought on by visiting health and medical websites New research shows that we’re all turning to online advice sources, though some more than others. Carrying your anxieties about your health onto your Internet search behavior may be a symptom that you’ve got the increasingly common ailment you won’t find diagnosed there: Cyberchondria 1. You check online for symptom information from up to 1 to 3 hours per day.

2.You fear having several different diseases A new report suggests that Americans are increasingly turning to the internet to assess and monitor their health, with a significant 44% admitting they consult Google (or other search engines) rather than a medical professional. The research, conducted by The Tinker Law Firm, is based on a national survey of 3,000 adults.

44% of Americans self-diagnose online (rather than see a doctor) 15% of Americans suffer anxiety or 'Cyberchondria' from Googling Symptoms.

Nationally, the survey also found that 30% of Americans use home remedies to deal with health issues, perhaps to avoid high medical costs, or because of busy lifestyles. Though only 30% said they use home remedies, interestingly, 41% of Americans said they believe in homeopathic solutions.

The survey revealed that it is women who are more likely to self-diagnose, with 36% of women using home remedies over a doctor, compared to 29% of men.

Clearly Americans are very trusting with technology, as 1 in 5 parents admit that they would consult the internet regarding their children’s symptoms before going to see a doctor. This time, more men (32%) admitted to diagnosing their child’s symptoms online than women (12%).

Though it may be a cheaper and quicker alternative, going online to assess our health may be fuelling the rise of ‘cyberchondria’ in America, with 15% of respondents stating that they cause themselves anxiety by Googling their symptoms.

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Colorectal Cancer Can Be Prevented Colorectal cancer is the third most common cancer in the United States and the second leading cause of death from cancer. Colorectal cancer affects people in all racial and ethnic groups and is most often found in people age 50 and older.

The good news? If everyone age 50 and older were screened regularly, 6 out of 10 deaths from colorectal cancer could be prevented.

Communities, health professionals, and families can work together to encourage people to get screened.

How can Colorectal Cancer Awareness Month make a difference?

We can use this month to raise awareness about colorectal cancer and take action toward prevention.

Communities, organizations, families, and individuals can get involved and spread the word.

Here are just a few ideas: Encourage families to get active together.

Exercise may help reduce the risk of colorectal cancer.

Talk to family, friends, and people in your community about the importance of getting screened for colorectal cancer starting at age 50.

Encourage people over 50 to use this interactive tool to decide which colorectal cancer screening test they prefer.

Ask doctors and nurses to talk to patients age 50 and older about the importance of getting screened.

Source: healthfinder.gov www.livingwellmagazine.net

March 2018

INTERNATIONAL WOMEN’S DAY MARCH 8 2018

International Women's Day 2018 Is a global day celebrating the social, economic, cultural and political achievements of women. A reminder each year for everyone, everywhere, all over the world to join together and create a strong call to motivate and unite friends, colleagues, and whole communities to think, act, and be gender inclusive.

In 2017 the World Economic Forum’s Global Gender Gap Report, concluded that gender equality is over 200 years away, making it more important than ever to stay motivated, and #PressforProgress. With global activism for women’s equality fueled by movements like #MeToo, #TimesUp and more, there is increasingly strong global momentum striving for gender equality all over the world.

International Women’s Day is not country, group or organization specific. The day belongs to all groups collectively everywhere. So together, let’s all be persistent in accelerating gender equality.

Collectively, we should all Press for Progress. #PressforProgress www.internationalwomensday.com

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Valentino Contest Find Answers Here

Wow! 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 a chance to be entered to win some great gifts, subscriptions, T-shirts, mugs, cookbooks ,books, videos, etc. After we receive your entry, a brief survey is sent back to you, please fill it out if you haven’t already. It is for LWM only and will never be shared.

Below Is The Answer To Last Month’s Where’s Valentino!

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March 2018

Regenerative Agriculture = Sustainable Farming

Regenerative Agriculture (RA) describes farming and grazing practices that help reverse climate change by rebuilding the organic matter in soil and restoring degraded soil biodiversity.

“Specifically, Regenerative Agriculture is a holistic land management practice that leverages the power of photosynthesis in plants to close the carbon cycle, and build soil health, crop resilience and nutrient density,” reports California State University’s Regenerative Agriculture Initiative (RAI). “Regenerative agriculture improves soil health, primarily through the practices that increase soil organic matter. This not only aids in increasing soil biota diversity and health, but increases biodiversity both above and below the soil surface, while increasing both water holding capacity and sequestering carbon at greater depths.” The net result is a drawdown of atmospheric carbon dioxide, and the improvement of soil structure to reverse human-caused soil loss.

According to Terra Genesis International, which helps businesses integrate sustainable farming practices into their everyday operations, key principles guiding the implementation of RA include: progressively improving whole agroecosystems (soil, water and biodiversity); creating context-specific designs and making holistic decisions expressing the essence of each farm; ensuring and developing fair and reciprocal relationships among all stakeholders; and continually growing and evolving individuals, farms and communities to express their innate potential.

How these lofty goals are achieved also involves the implementation of many of the practices that are now commonplace in organic agriculture, including permaculture design (utilizing the patterns and features observed in natural ecosystems), agroforestry (incorporating the cultivation and conservation of trees), keyline sub-soiling (to loosen

compacted soils), no- or low-till farming (leaving it alone to do its thing), pasture cropping (growing annual crops in dormant perennial pastures), multi-species cover cropping and crop rotations (to introduce genetic diversity), the use of animal manure (to build up the resilience of the soil biota), encouragement of bees and other beneficial insects (for fertilization), the use of organic soil amendments such as biochar or terra preta (to enhance yield while sequestering carbon dioxide), ecological aquaculture (using water not land to grow food), perennial crops (they live on beyond one growing season) and silvopasture (integrating trees with forage and livestock production).

“Over the centuries, agriculture has caused the loss and degradation of fertile soil, leading to the downfall of civilizations worldwide,” points out John Roulac, founder and CEO of the organic superfoods brand, Nutiva, and an outspoken advocate for RA. “Modern industrial agriculture is doing it even faster.”

More and more farmers are starting to realize that their survival may well depend on whether they can pivot toward RA as the world warms.

“Regenerative agriculture is an approach to food and farming systems that works with nature’s rhythms and technology to feed our growing population, regenerate topsoil and enhance biodiversity now and long into the future,” concludes RAI, cautioning that it’s critical to change synthetic nutrient dependent monocultures, low-biodiversity and soil degrading practices. Indeed, our very existence may depend on it.

CONTACTS: RAI, www.csuchico.edu/sustainablefuture/aginitiative/; Terra Genesis International, www.terra-genesis.com; Nutiva, www.nutiva.com.

EarthTalk® is a weekly syndicated column produced by the non-profit EarthTalk. To find out more, submit a question, or make a donation, visit us at EarthTalk.org.

www.livingwellmagazine.net

March 2018

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MODERATE BEER DRINKING COULD HAVE HEALTHY BENEFITS

Beer is the one of the most popular alcoholic beverages in the world. Enjoying an almost cult like status in many countries and is a favorite for millions of people around the world.

According to research piloted in Italy on moderate beer, drinking (a bit more than 16 ounces a day) can actually decrease a drinkers’ risk of heart disease by 31 percent (the same as moderate consumption of wine). Another study done on moderate beer drinking, published in the Clinical Journal of the American Society of Nephrology, found that moderate consumption of beer reduces the risk of developing kidney stones by 41 percent. Another surprising beer fact is that beer is one of the few plant sources of vitamin B12. The B12 comes from bacteria growth in the barley grain.

Beer is also a source of plant-based phytonutrients (found in the barley and hops) but that doesn’t mean you can replace your healthy greens for a cold one.

1.

Beer could keep your kidneys healthy. According to a recent study, consuming one beer daily can reduce the risk of kidney disease by a 40%.

2.

The fiber content of beer can reduce the levels of LDL cholesterol and help prevent cardiovascular disease.

3.

Beer contains vitamins B1, B2, B6 and B12, which can increase the vitamin B levels in your body.

4.

Studies have shown that the elevated levels of silicon in beer can support strengthening your bones.

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www.livingwellmagazine.net

March 2018

5.

Beer contains lactoflavin and nicotinic acid, compounds that promote sleep and might just cure your insomnia.

6.

Recent studies have also shown that drinking beer moderately can reduce the risk of heart attack by 40 percent to 60 percent.

7.

Moderate beer drinking can help reduce the risk of blood clots and heart disease by up to 20%.

8.

Experts suggest that beer can also improve your memory. According to studies, beer drinkers are less likely to develop Alzheimer’s and dementia than people who are not beer drinkers.

9.

10.

Two glasses of beers a day can significantly reduce stress.

Consuming beer every day in moderate amounts can prove to have a positive impact on pigmentation and could actually make the appearance of your skin look healthier and smoother.

*If you don’t drink... Don’t start. If you do, there is evidence supporting a number of health benefits associated with drinking in moderation. Please be aware that the information we found, while seeking the truth surrounding the health benefits associated with alcohol consumption is not meant to be a recommendation nor does it constitute medical advice. www.livingwellmagazine.net

March 2018

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FAD DIETS: Fact or Fiction? Liz Abel, LDN, CNS, MS, MA

Here’s what we know about fad diets: they have a shelf life.

They work for a period of time – as long as you are following the protocol – but as soon as you return to normal life, the symptoms that the fad diet had eradicated return. It’s a vicious, cyclical process, yet we’re always thinking “this time it will be different; this time it will work.”

So, are there are any fad diets that work? Since most fad diets are directly geared to helping you lose weight, the answer is, yes, in the short term, you will meet your goals. In the long term, however, the fad diet starves your body of the minerals and vitamins it needs and typically creates additional stress (because you aren’t already stressed out enough!).

Usually these diet plans are so prescriptive and restrictive that you continue to eat the same (boring) limited foods on a regular basis.

However, there is a silver lining to this fad-diet approach: you might try a new food, learn how to cook a new dish or two, or spend more time in the kitchen. On the flip side, you might be obsessed about every morsel of food, or find yourself placing more restrictive food rules on yourself, or — and the recent literature suggests this to be true — that binge behavior may follow.

The approach to a fad diet is “if I work really hard now, I’ll achieve my goals.” Which may be true, especially if your goals are weight loss. But if your goals also include improving your sleep, increasing your energy, eliminating your belly woes, going to the bathroom easily and regularly, eliminating headaches or joint pain, or more, then the fad diet your neighbor is doing probably isn’t in your best interest.

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Let me paint you a picture− As an example, if you are 40 years old today, you may still have more than 40,000 meals to eat in your lifetime. How many more almonds, avocados and coconut can you really take? How many powdered shakes and bars are you willing to consume? How many more tasteless salads can you stomach? How many more rules can you follow? Instead, if you have 40,000 meals ahead of you, wouldn’t it be simpler to focus on what you can do (versus what you shouldn’t do)? Wouldn’t you like to eat the foods that are right for you? Wouldn’t you like to expand your repertoire of eating healthy, interesting foods that nourish your body?

In a society of instant gratification and satisfaction, brain chemistry altering foods (hello sugar and MSG), and social media that promotes (and shames) the size of your waist, it’s not always easy to shift your perspective of “I want/have to lose weight now!” to “what do I want to gain in my health?”

But I encourage you to take a “what do I want to gain” approach to your health. To get started, I offer you these general tips. Do not underestimate the power of these simple tips. We will be discussing the “why” behind them over on our social media platforms throughout the spring.

Drink water. Start with 20 ounces upon waking. And then sip throughout the day. Drink only 6 ounces of liquid with any meal. Don’t drink water so late into the evening that it disrupts your sleep. Every body requires a different amount of water, but a good starting point is 75 ounces for women and 95 ounces for men.

www.livingwellmagazine.net

March 2018

— continued on next page

— continued from previous page

Do not multi task when you eat: Put down the phone, close the laptop, turn off the TV. Eat at a proper table (the coffee table is not one).

Take a few deep breaths, and give gratitude for your food. Consider where it comes from and who helped grow it, make it and get it to the grocery store.

Eat at the same time every day: And sit on the toilet at the same time every day. It’s true: all of us (including our dogs!) prefer a set schedule. Train the body and your digestive ability will amplify and your gastrointestinal system will be happy!

Opt for warming leftovers on the stovetop or oven (rather than the microwave): An important part of the digestive process begins 20-30 minutes before we eat. But when we nuke something in two minutes, the body hasn’t had a chance to receive the “hey, I’m about to eat” signals. By releasing the smells for 10-15 minutes before you begin to eat, you’ll give your digestive system a head start.

Every week find a new vegetable: (even if it’s only an herb, as these are small but very mighty) and learn how to cook or use it. Adults need to eat something 4-7 times before you can assess if you truly like (or dislike) a food. (Kids need 7-10 times.) So stick with it. Continue to be adventurous and if it turns out that you truly don’t like Brussel sprouts, no problem. You may have learned that you love swiss chard and Bok choy in the process.

Consider chiropractic, acupuncture and massage: to ensure your nervous system runs smoothly. Keeping your bones, joints and energy aligned allows your body and mind to function in synchronicity, and in turn, supports the proper digestion and utilization of your food. You will not only move better, but will feel better, heal better, think better and make better choices!

Is your food safe for you? Despite eating ‘healthy’ food, hidden delayed food and chemical sensitivities may be contributing to chronic inflammation. If unaddressed, this burden on your immune system may build, causing frustrating symptoms such as sleep disturbances, digestive issues, weight and hormonal imbalance, mood/behavior disruptions, joint pain, skin issues, and more. By identifying your triggers, and avoiding exposure, the effects can be reduced or even eliminated.

Micronutrient, stool and hormone testing can also help identify what your body specifically needs for optimal function.

If you feel like you’ve ‘tried everything,’ yet still don’t feel well, consider a functional approach to your nutrition—one that seeks the root cause of your suffering, without masking symptoms with medication. A comprehensive review of your physical, emotional and chemical status will help you—finally!—identify and restore balance and vitality.

Liz Abel, LDN, CNS, MS, MA, is a Licensed Integrative Nutritionist at the First State Health & Wellness Integrative Health Center. She leads a dynamic, team-based Functional Nutrition program that encompasses food, lifestyle, lab testing, natural supplementation, mindfulness and movement to support your health and well-being. Integrated with First State’s 6 chiropractic offices, the program offers access to Delaware’s premiere experts in holistic health. Are you ready to create your custom plan and harness sustainable results? Call 302.384.7104, e-mail Wellness@FirstStateHealth.com or visit FirstStateHealth.com/Nutrition to schedule your comprehensive Functional Nutrition consultation today.

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March 2018

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The Heart of the Matter

Suzanne E. Eder

I’ve been trying to get down to the heart of the matter, but everything changes and my friends seem to scatter but I think it’s about… forgiveness…forgiveness…even if, even if you don’t love me anymore.”

- from The Heart of the Matter, a song by Don Henley Over these many years of living a life devoted to personal awakening and transformation, and supporting others in doing the same, the undeniable need to get to the heart of forgiveness has surfaced time and time again.

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The word forgiveness can be a loaded one. It means different things to different people, and different things to the same person over time. It is fundamentally simple yet, for me, intricately nuanced.

I could probably write a whole book about forgiveness, as countless others have already done. But right now I want to shine a light on just one aspect of forgiveness that is often mentioned but not often emphasized: self-forgiveness.

I can’t tell you how many times I’ve read chapters or books on forgiveness, each one eloquent and powerful in its own way. Many of these teachings

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include detailed rituals, processes and prayers to help the reader forgive others who have hurt them. Often at the end, sometimes literally as a footnote, is a sentence such as this: Remember to forgive yourself, too.

We don’t do this in a conscious, thoughtful way, but in an unconscious, reflexive way, just as we might swiftly close our hearts to love after we’ve been hurt by another. In this case we’re hurting ourselves with our own judgments of unworthiness, but the same reflex to protect ourselves from pain kicks in.

It’s almost as if self-forgiveness is an afterthought, something nice to do but not essential. In my experience, self-forgiveness is absolutely, positively essential. And for many of us, forgiving ourselves is far more difficult than forgiving others.

Often, this unconscious reflex impels us to seek validation of our worthiness from others. That doesn’t work, but we keep trying. At least it distracts us for a while from the pain of believing ourselves to be flawed, and being validated by others is a pleasurable distraction.

We’re often willing to see that others’ hurtful words or actions arise from having, themselves, been hurt, just as a wounded animal will lash out at the person trying to help it. But we see our own hurtful words or actions as character defects that reveal how deeply flawed we really are. And then we condemn ourselves for those flaws. We withhold forgiveness from ourselves because we don’t think we deserve it.

So we keep doing it. We keep looking for love in all the wrong places.

But when the pain we’re hiding is deep and raw, looking to others to validate our worth can become an insidious, almost desperate need, seducing us to act in ways that hurt ourselves and others without our conscious awareness or agreement.

The terrible irony is that our false belief in unworthiness is the very thing that gives rise to the actions we later condemn ourselves for doing (or not doing). And every time we punish ourselves for acting in a way we wish we hadn’t, we reinforce that sense of unworthiness and set ourselves up for making hurtful mistakes again.

Here’s how it works. The pain of believing ourselves to be flawed or unworthy or “not enough” in some way is so great, we either get swallowed up by it, which leads to profound depression, or we devise all kinds of ways to avoid it.

It’s almost as if we are hypnotized, or sleepwalking. We are up and about, taking care of daily tasks and communicating with others, but we’re not fully present. We are carrying out orders from an unseen commander who has brainwashed us into thinking we’re seeing clearly and making good choices.

An example of this is the corporate climber who pushes and strives for the next promotion, the next bonus, the next “win” to further her career.

She thinks she’s doing what she’s supposed to do to succeed, but she’s really driven by an unconscious need to prove her worthiness to herself.

Ignoring her true needs for balance and rest, and her family’s longing for — continued on next page

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her presence in their lives, she ends up feeling exhausted and her family feels abandoned.

Or the man who felt unloved by his mother and isn’t aware of subtle signals his pain is sending out to women he dates. In their attraction to him he feels lovable and desirable, and so he convinces himself that he wants to be in a relationship with them, but in truth he doesn’t. The relationships end in confusion and bitterness, with everyone feeling misled.

Or the parents who believe they are steering their children toward good choices when they’re actually restricting or controlling them, mistakenly believing deep down that their children’s behavior is a reflection of their own worth. The children feel judged and confined and the parents feel betrayed when the children make their own choices.

We would simply live and act from the truth of who we are, which is whole and worthy and loving, and from that place no one gets hurt.

In other words, we don’t understand that we generated hurt not because we are flawed and unworthy, but because we are blind to our innate and glorious worthiness.

That’s why self-forgiveness isn’t complete without the intention to see the truth of who we are and to let go of all false beliefs in our unworthiness.

Genuine forgiveness is all about liberation. We free ourselves from the tyranny of believing a gross untruth about who we are, and we free others from any conscious or unconscious demands to prove to us what never needed to be proven.

In all of these examples the people are making conscious choices – to work hard, to be in a romantic relationship, to give their children advice – but they aren’t aware of their unconscious motivation for making those choices.

This liberation generally occurs in stages, over time. In my experience it is an ever-deepening process and not a singular event, although that process can be powerfully supported by indescribable moments of Grace that help us see, in a magical instant, who we really are.

Please don’t misunderstand me here. The desires to create, to achieve, to love and be loved and to guide our children are natural and healthy. But they can be distorted, through the inner pain of feeling unworthy, into experiences that are unnatural and painful, because believing in our unworthiness is an unnatural and painful state of being.

I have been the grateful recipient of those moments of Grace, which I believe our innate innocence calls into our experience to remind us that we are loved - and that we are deserving of that love.

Once someone has been hurt, it’s easier to see how misguided the motivation behind the behavior actually was. It’s also incredibly easy to judge and condemn it. And when we are the ones who were unwittingly seduced into misguided behavior by our own pain, we judge and condemn ourselves. We feel deeply ashamed.

We see it as evidence that we are flawed and, therefore, unworthy.

We don’t understand that our false belief in unworthiness is what triggered the whole thing to begin with. In the absence of that false belief, we would never have devised ways to cover up its pain.

I remember a night many years ago when I was tossing and turning in my bed, highly agitated because of the relentless, self-withering thoughts that were swirling through my mind.

I was mentally punishing myself because of a mistake I had made. In that barrage of condemnation the mistake became bigger and more grotesque and my sense of self-worth shriveled to almost nothing.

Then suddenly yet very softly, a different thought emerged in my awareness. Actually it was a question, and it felt as if I was hearing it as a voice rather than thinking it. This new voice asked me quietly, “So, Suzanne, can you love yourself even now?”

We would never have believed we needed someone else to validate what is self-evident.

Immediately a huge wave of YES flowed over me and through me, and along with it an indescribable sense of relief. I was graced with an instant realization that it was only in the absence of self-love that I made poor choices, and only in the presence of self-love – full on,

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I-love-you-no-matter-what kind of love – could I be restored to wholeness.

It was a moment so stunning in its simplicity, brilliance and truth, I can only call it sacred.

I cherish that moment to this day. It has become a touchstone for me, a remembrance to anchor into when I’m adrift on a sea of selfcondemnation. Yes, I have gone adrift several times since that magical moment, which is why I understand self-forgiveness as an everdeepening process and not a singular event. It just isn’t a “one and done” kind of thing.

I suspect it would be exceedingly rare for anyone to make one mistake, forgive herself or himself, and then never make a mistake again. The process of learning and growing will, by design, continue bringing to the surface anything limiting us that needs to be released. That includes any hidden, painful and shaming false beliefs that seduce us into making mistakes that hurt us or hurt others.

These beliefs need to be seen for what they are and then released.

Release is the very essence of forgiveness: it is a choice to release our self-judgments and open to the deeper truth of who we are. It is a release of the past so we can be fully present, now.

And so self-forgiveness becomes an essential, ongoing aspect of our personal growth. As the spiral of evolution turns, we encounter new opportunities to love and forgive ourselves more deeply.

A few years and a few turns of the spiral after that Grace-filled moment in the dark of night, I fell once again into the rabbit-hole of selfcondemnation after having made what I felt was the worst mistake I could have made.

I went through cycles of deep shame, over and over again. My vicious, abusive thoughts attacked me continuously. I was mired in the torment of self-condemnation and I couldn’t see any way out. It was dark, it was crushingly painful and it was profoundly isolating.

But even though I couldn’t see a way out, and at times I believed there wasn’t one, in a seemingly faraway dimension – the dimension of Grace - I knew there was. And I knew its name.

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Forgiveness…forgiveness…even if, even if I didn’t love myself anymore.

I didn’t love myself at all. Yet at some level I knew that only love could release me, and it would need to come in the form of forgiveness. I didn’t know how to begin, but thankfully the simple awareness of forgiveness as the way out morphed into an intention to forgive myself, and the intention inevitably nudged me onto the path of forgiveness.

All the things I thought I figured out, I have to learn again.

Once again Don Henley’s simple, honest words illuminate the truth.

I had understood the need for forgiveness before; it had been made crystal clear to me in that earlier moment of Grace. But I hadn’t fully applied it to myself after that moment. I needed to learn it again, this time consciously and from the heart.

The path of forgiveness is the path of the heart.

I am still on that path. I am still learning what it really means to forgive myself, and what that looks like and feels like. Obviously it doesn’t mean condoning mistakes I make. It means looking right at them, and then looking right through them, to see the underlying cause.

or help others if I’m swirling in a rabbit-hole of self-condemnation? I couldn’t.

I’ve long been a strong and vocal advocate for self-love, and for releasing ourselves from the pain of self-judgment, but these experiences, and those I’ve supported clients through, have taught me how imperative true self-forgiveness really is.

Forgiveness is the only sane path forward. The only path forward, period. In the absence of forgiveness, we remain lost in the illusion of unworthiness, with no way out. And in that illusion, we hurt ourselves and each other.

Remember, forgiving ourselves doesn’t mean condoning our mistakes.

It means dissolving the cause of them. And it doesn’t mean lowering our standards. It means lifting them to the standards set by Love.

So let’s get to the heart of the matter. Let’s be willing to forgive ourselves, for real. Let’s practice learning from our mistakes with love, and loving ourselves forward from here.

Let’s help each other wake up to the glorious truth of our innate beauty, brilliance and worthiness.

It means seeing how deeply I have been hurt and misled by the false belief in my unworthiness – how deeply we all have been hurt and misled by false beliefs in unworthiness - and offering the kind of compassion to myself that I would so easily offer a friend or client.

Suzanne Eder is an award-winning writer, teacher and transformational life coach. She 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 was also a fitness instructor for 16 years. She founded Solid Ground Transformational Life Coaching in 2003 to help others awaken to their magnificence and create lives that light them up. Her first book, 10 Ways To Find Peace Rather Than Panic (When The World Has Gone A Little Crazy), earned a full 5-star rating on Amazon. Through her writing, retreats, classes and private mentoring 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.

It means understanding that, in the absence of a genuine release of selfcondemnation and a willingness to love myself fully, any apology I offer or amends I make will arise from guilt, which only reinforces the feeling of unworthiness I am seeking to dissolve. Amends can only be made in love and through love.

The path of forgiveness also leads me to an understanding that not forgiving myself would be selfish. How could I possibly serve, support

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RECIPES FROM:

Mandy’s Laksa Serves 4 Prep time: 15 minS Cook time: 30 minS DF 3½ cups bean sprouts 7 oz long green beans, ends removed and cut into 1¼ inch batons scant 1 cup coconut milk 4¼ cups hot chicken broth 2 tablespoons dark brown sugar 2 tablespoons tamarind paste 14oz raw king shrimp 14oz cooked egg noodles fresh mint, cilantro, or ideally hot mint, to serve

Leon Happy Soups Rebecca Seal & John Vincent 100 recipes for hearty, healthy soups for every occasion In Leon Happy Soups, bestselling Leon authors John Vincent and Rebecca Seal bring together 100 all-new, all-smiles soup recipes that are meals unto themselves. Whether you’re looking for a bright soup with which to dazzle your friends or a simple soup to take to the office, this book is a must-have kitchen staple.

Alongside the recipes, the book is packed with tips and tricks for added extras.

Naturally Fast, quick cook, standby supper soups with inexpensive shortcuts such as Super Soup, inspired by Leon’s bestselling super salad, but without the quinoa; Comforting, soothing soups for when you need your meal to give you a hug; Bright & Fresh, seasonal soups packed with zesty flavors; Posh soups like Bouillabaisse and Lobster Bisque to wow guests; Sweet soups, including a killer Chocolate Soup; Crunchy Tops & Swirly Swirls like Crispy Onions and Whipped Feta that add texture and layers of flavors and make soups great; Sides like Speedy Soda Bread– you always need sides; and Broths, the key ingredient, with tips on how to reduce and store to make the best soup.

There are recipes that are Gluten Free, Dairy Free, Vegan and Vegetarian.

Photography by Steven Joyce Conran Octopus Publishing

FOR THE LAKSA SPICE PASTE: 1 stalk of lemon grass ¼ cup vegetable oil ½ an onion, peeled and coarsely chopped 3¼ inch piece of fresh ginger, peeled and coarsely chopped 4 cloves of garlic, peeled 6 fresh red chiles, seeded and coarsely chopped 2 teaspoons salt 2 teaspoons ground cumin 1 tablespoon ground turmeric 2 tablespoons ground coriander 1 tablespoon chili powder 1 oz Thai shrimp paste Mandy Yin runs Sambal Shiok, a brilliant Malaysian pop-up restaurant in London. “Making our signature laksa at the pop-up restaurant is a lengthy, labor-intensive process. This is a simplified version, with a great kick from chili and shrimp paste (available from Asian grocery stores).

It’s the perfect winter warmer or for whenever you need a hit of spice.”

Prepare the lemon grass by removing the green top and the hard outer leaves to leave just the white bottom half. Coarsely chop the white lemon grass and blend with all the spice paste ingredients in a food processor until you have a smooth, fine paste.

In a medium nonstick saucepan over low heat, fry the spice paste, continuously stirring for 10 to 15 minutes until the oil separates.

While the spice paste is cooking, blanch the bean sprouts in a saucepan of boiling water for 30 seconds. Remove with a slotted spoon and run under cold water to refresh. Bring the pan of water back to a boil and blanch the green beans for 3 minutes. Again, remove with a slotted spoon and run under cold water to refresh.

Add the coconut milk, chicken broth, brown sugar, and tamarind paste to the fried laksa paste in the pan. Heat until boiling, stir and let simmer for a couple of minutes.

Turn the heat up to high and add the raw shrimp; cook them for 2 minutes in the broth. Remove with a slotted spoon and set aside. Turn off the heat.

Divide the cooked egg noodles, bean sprouts, green beans, and cooked shrimp among 4 bowls. Pour the laksa broth on top and garnish with the fresh herbs. Serve immediately Image on next page.

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Broccoli & Blue Cheese Serves 4 Prep time: 5 minS Cook time: 35 minS WF GF V (if made with vegetable broth) 2 tablespoons butter or olive oil 2 onions, diced 7 oz potatoes, about 2 medium potatoes, peeled and diced 4¼ cups hot chicken or vegetable broth 2 heads of broccoli, about 1lb, coarsely chopped 1½ teaspoons lemon juice ²⁄3 to 1¹⁄3 cups blue cheese, crumbled into small pieces, plus extra to serve a pinch of freshly grated nutmeg 3 tablespoons light or heavy cream (optional), plus extra to serve salt and freshly ground black pepper 6 tablespoons slivered almonds, to serve A healthily indulgent combination of super vegetables and rich cheese. A quiche in a bowl. In a good way.

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Place a large pan over low heat. Add the butter or oil, diced onions, and a pinch of salt and cook gently until the onion is soft, about 10 minutes. Add the diced potatoes and hot broth and simmer until the potatoes are tender, about 12 minutes.

Meanwhile, toast the almonds in a hot dry pan for 2 or 3 minutes, until golden—keep watch, as they can burn easily. Set aside until ready to serve.

Add the broccoli and lemon juice to the soup and simmer for 5 minutes, or until the broccoli is just tender.

Use a blender to process the soup until completely smooth. Return to the pan, but keep off the heat. Crumble in ²⁄3 cup of the cheese, and stir until it has completely melted. Taste and decide how much more you would like to add —it really depends on how pungent your cheese is.

Season with the nutmeg and some black pepper. Stir in the cream, if using, and serve sprinkled with the toasted slivered almonds, a little crumbled cheese, and a drizzle of cream.

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March 2018

Place a large saucepan with a lid over medium heat.

Add the oil and when hot, add the onion, leek, carrot, celery, and salt and cook, stirring often, for about 10 minutes. The aim is to let the vegetables sweat rather than color, so turn the heat down if you see them beginning to brown. Next, add the bacon, if using, garlic, and tomato paste, and cook for another 5 minutes, again stirring often.

Pour in the tomatoes and cook for a minute or so, then add the hot broth, thyme, and bay leaf. Bring to a simmer, then cover and leave for about 20 minutes.

Add the beans, pasta, and kale or cabbage and cook for 1 minute less than the pasta package directions suggest, or until the pasta is al dente. Taste and adjust the seasoning if necessary. If the soup seems closer to a stew than a soup, add a little boiling water to loosen it—pasta can absorb a lot of liquid as it cooks.

Serve in wide bowls, with plenty of freshly grated Parmesan.

Winter Minestrone Serves 4 Prep time: 10 minS Cook time: 50 minS DF (if cheese is omitted) 1 tablespoon olive oil 1 onion, finely diced 1 leek, trimmed and finely chopped 1 carrot, finely diced 1 stalk of celery, finely diced 2¾ oz smoked bacon, about 2 slices, or pancetta (optional), rind removed, very finely chopped 1 clove of garlic, crushed 2 teaspoons tomato paste 1 cup canned chopped tomatoes 3¼ cups hot chicken or vegetable broth a small pinch of fresh thyme leaves 1 bay leaf 1 (14 oz) can cannellini beans, drained 3 oz small pasta, like macaroni, broken spaghetti, or small pasta shells 3½ oz kale or savoy cabbage, ribs removed, leaves shredded salt and freshly ground black pepper grated Parmesan, to serve There are dozens of recipes for minestrone, which means “big soup” (“maxistrone”) in Italian. It can be made at any time of year, using whatever seasonal vegetables you have, and the only rule—if there can be said to be any at all—is that you also include some little hunks of starch in it. These could be pasta, potatoes, or pulses, or a combination.

(See also the spring minestrone with pesto on page 112.)

The habit of adding canned tomatoes is a British invention, rather than Italian, but one which Rebecca loves, having grown up with it. The bacon or pancetta is not essential, but if you use any be sure to cut it up into tiny pieces, as otherwise you will be left with slightly rubbery, not totally appetizing strips of boiled meat, when all you really want is a subtle hint of porkiness in the broth. www.livingwellmagazine.net

March 2018

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Mind Mastery— Mind Training Softens Traumatic Memories

Karen Verna Carlson

Traumatic events happen throughout life for every human being.

When trauma is recognized and processed in a timely fashion we retain its memory, but not its crippling neurological charge. A shocking episode triggers feelings and actions that may explode spontaneously as rage or terror or wailing tears. It may also short circuit expression to produce temporary paralysis. Appropriate first aid and comfort administered promptly by someone calm, someone grounded prevents a deep neurological imprint subject to future festering or reactivation. Mothers, fathers, teachers, medical and rescue professionals are only a small percentage of legions of competent comforters that help prevent trauma storage through timely appropriate intervention.

Strengthen Calm, Siphon Pain Now, let’s talk about mind training or meditation. Not only do these practices strengthen that calm center within each of us to support a proper response when trauma happens nearby, they 24

also siphon pain from recurring traumatic memories not resolved at the time of impact. We’ve all got a few of those that we fairly comfortably contain in our memory banks because Life allows for that—it’s called resilience, adaptability.

Repression Sucks Energy However, too many unresolved traumas or a couple really painful ones locked in our body/mind interfere with day-to-day balanced well-being that we’d label normal and healthy. In other words, subconscious efforts to keep those painful emotions suppressed reduce the amount of energy available to enjoy (or at times even deal with) the here and now. We know this is often the underlying source of criminal or antisocial behavior. I suspect some mental issues afflicting elders might also stem from unresolved trauma.

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Reduce Memory Trauma

Professionals Help

Previously, I have cited hundreds scientific studies conducted in a dozen different countries besides the U.S. that show dramatic improvements in a wide range of conditions from high blood pressure, insomnia, chromosome breakage, headaches, and anxiety to creativity, social interactions, job satisfaction, as well as personality development. I don’t know of any experiments scientifically measuring reduction of memory trauma through meditation, but my direct experience validates its truth.

Levine lists “various [professional] approaches in approximate chronological order: mesmerism, hypnosis, analysis, exposure, Somatic Experiencing (SE), eye movement desensitization reprocessing (EMDR), and various ‘energy psychologies’ (e.g., point tapping).”

Clear Negatives from Circuitry I have an idea how this might work. Mind training allowed this insight to surface. A couple decades ago one of my geek friends defragged my PC. He explained that when I deleted items fragments of open space remained, which he was able to close up. The result was 30% faster processing. Meditation may heal neurological circuitry in a similar way.

In addition, mind training strengthens circuitry allowing the kinesthetic and sensory experience of being in a peaceful state here and now.

Meanwhile, angry and/or fearful circuitry is cleared but still available for immediate response when needed.

Trauma Disrupts Normal Brain Systems Ordinary or autobiographical memories are stories that change and fade with time. The brain systems that create them break down under trauma, resulting in recurring thoughts, sensations and movements accompanied by “intense negative emotions of fear, shame, rage, and collapse,” writes Bessel van der Kolk, M.D. in The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma (Viking, NY, 2014).

Overwhelm Disorganizes Dan Siegel, M.D., explains that in unresolved overwhelming moments, “the individual is filled with a blockage across many [neurological] systems, including left working with right, the linkage of layers of memory, and prefrontal coordination and balance….[Later] A sense of time, mediated by the prefrontal cortex that works with both left and right, gets lost and the past merges with the present,” which he labels as a “ ‘disorganized’ model of attachment.” (BRAINSTORM, The Power and Purpose of the Teenage Brain; Penguin Group, NY, 2013.)

Neurological Traffic Jam Is that too much technical information for your comfort? Simply stated, unresolved trauma creates a neurological traffic jam which has powerful debilitating effects that may be mild or severe, occasional or frequent, recurring throughout the rest of one’s life in subtle or obvious ways. “Trauma shocks the brain, stuns the mind, and freezes the body.

[Unresolved] It overwhelms its unfortunate victims and hurls them adrift in a raging sea of torment, helplessness, and despair,” writes Peter A. Levine, Ph.D. (TRAUMA AND MEMORY, Brain and Body in a Search for the Living Past; North Atlantic Books, CA, 2015.) Playwright Eugene O’Neill describes this phenomenon: “There is no present or future, only the past, happening over and over again.”

D-I-Y Mind Training Heals Meditation as in Siegel’s “time-in with breath practice…can also help bring calm to your mind as you explore distressful memories of the past.” As a matter of fact, mind training is the most powerful, universal approach to healing and restoring wholeness for all conditions— physical, mental/emotional, and spiritual. Meditation enhances what’s positive and softens dis-ease. Practiced consistently, mind training accumulates power for accomplishing good like a snowball rolling down a mountain accumulates dangerous mass and velocity.

Discover Loving Feelings Patricia Carrington, Ph.D. (Releasing; Pace Educational Systems, NJ; 1984) reminds us, “Feelings occur in layers. When we release one feeling, the feeling that was underneath it surfaces….Many of us have warm and loving feelings that are buried beneath negative feelings.

When the negative feelings are released, we are free to be more loving of others and of ourselves.” I do believe that love awaits within the core of each person and seeks opportunities for outer expression.

Put Haunting Memories to Rest Meditation is any practice that fosters a relaxed singular focus for 10 – 20 minutes. It can be done comfortably seated with open posture, feet flat on floor and hands on thighs. It can be practiced as movement in gentle walking or Tai Chi. Scientifically speaking, it can “modify our entrenched maladaptive automatic survival responses and, in doing so, put our haunting memories to rest.”(van der Kolk) Yay! Move toward Integration Meditation can “help guide you in making sense of your life and moving toward a more integrated way of living.”(Siegel) There are no harmful side affects. You can’t overdose. You don’t need any special equipment.

And you don’t even need to do it well. Practicing twice a day for 10 -20 minutes each time, gently and progressively balances your neurological circuitry. Guaranteed.

www.livingwellmagazine.net

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 costeffective services for home or office, family members and staff, that include diverse holistic problem solving for garden, pets, children and elders.

She has received international recognition for holistic healing and educational work, an honorary degree, silver medal, and Who’s Who listing. She’s appeared on TV and radio and has been featured in professional publications and mass media. kvc@livingwellmagazine.net Phone (302) 777-3964 March 2018

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Meditation – Ways to Break Through John Chisenhall of The DeRose Method in the USA

Meditation exploded onto the scene in 2017 and became more than a niche trend in the United States. Now it’s time to gain more clarity about what meditation is, what makes it valuable and why people from all walks of life would be savvy to incorporate it into their daily routine.

First, let’s get to the basics, it’s all about tuning in and waking up, NOT tuning out and turning off. Meditation is like housekeeping for the brain.

We are continually being bombarded with information from external and internal sources and a daily reset with meditation is an extremely accessible, useful, and simple tool for tuning the brain.

When it comes down to meditation, the simpler, the better. All you really need is yourself, a good dose of enthusiasm and a commitment to the process. Data from studies are showing its effectiveness for increasing self-awareness, quality of life, concentration, brain performance, and for lowering harmful stress.

Meditation can be traced back at least 5000 years - enough time for many different people and cultures to adopt and put their spin on it. All styles of meditation share the same objective of empirically experiencing expanded states of consciousness. But don’t let the concept of an expanded state of consciousness intimidate you. Meditation is synonymous with the full immersion of your attention. You can immerse yourself fully into anything, whether listening to an orchestra, driving a car, playing sports or imagining a sunset. When your mind is not distracted by the past or the future, and when you have complete domain over where your attention resides, you can thoroughly enjoy the present moment.

According to Professor DeRose, the founder of the DeRose Method and author of more than thirty books, including “Meditation and Selfknowledge”, “the term meditation can be used to designate the practical exercises, or the state of consciousness obtained from the practice. It consists of observation, not thinking or analyzing, but merely placing the mind on the object of choice until the mind infiltrates it. When the observer, the observed object and the act of observation merge into one thing, this is meditation, according to the Shástras (which refers to 26

ancient Indian manuals on any subject in any field of knowledge).

When we are dependent on the analytical mind for assessing and decision making, we are essentially eclipsing the lucidity of intuition with the relatively heavy and slow-moving analytical thought and reason. Albert Einstein said, “the intuitive mind is a sacred gift, and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift.”

To access this more lucid and connected state of consciousness, you need to turn off the analytical valve and open the observational valve.

While the analytical mind is incredible and extremely important for basic interactions with our environment and decision making, it eclipses.

Meditation has gained significant notoriety in the West and thankfully begun to escape the fierce grasp of alternative spiritual niches, in what looks to be a return to its original purpose that sprouted some five thousand or more years ago in the Indus Valley Civilization, which is renowned for being exceptionally advanced in the arts and sciences and having inspired the great Greek philosophers. In other words, the original meditators had more in common with today’s scientists, engineers, mathematicians, and artists than the modern day spiritual meditator.

A modern-day example of intuition in the scientific community is the hypothesis.

Meditation is being touted for its potential to boost the immune system, lower blood pressure, increase gray matter in the insula and sensory regions, the auditory and sensory cortex, increase mental resilience, improve attention and mood, and the list goes on. The clamoring to meditation’s benefits hasn’t gone without its critiques, according to this study the results from the numerous studies on meditation “reflect the health and wellness challenges present in contemporary culture, together with a desire for personal relief from such issues.”

We are all creatures of habit. Much of what we think, feel, say and do is a product of inertia. So, the first step in changing your (bad) habits for the better is to commit to changing your routine thoughts, words and

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March 2018

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actions. If you can’t do that yet, then even the most powerful strategies and tactics are rendered useless. On the other hand, if you realize you still have untapped potential yet are multi-tasking regularly, checking your phone notifications, thinking about your response while in a conversation, you may want to consider changing these habits in 2018, and meditation may be your window in tapping your potential.

Meditation itself is easy and refers to a state of mind that augments consciousness, clarity, and perception, bypassing the analytical mind and accessing information intuitively. Since when did the idea of being more lucid with your thoughts become such a complicated and intimidating process?

Imagine a lion struggling to focus when it encounters prey. Or, a monkey having a panic attack because it’s not sure where it will get its food today?

Sounds ridiculous, doesn’t it? That’s what I think when I hear people say, “oh, I can’t meditate, it’s just not for me,” or “I don’t have the patience for meditation.” Meditation isn’t a sport or hobby. It’s an essential universal life skill.

Think of meditation as a way to turbo boost your level of concentration.

It is synonymous with the common sports concept of being “in the zone,” “hyper-focused” or in a “flow state.” Meditation accesses a channel of knowledge that is a step above logical, calculated reasoning.

Try these tips to break through.

Focus exclusively on one of your senses (sight, hearing, taste, smell, and touch).

Focusing in on any one of your senses is an excellent way to train your consciousness. For sound, put headphones on and listen to something, I like to listen to the sounds of nature like a river, but it can be any sound whatsoever, as long as it is pleasurable to you and enough to encourage your brain to filter out other senses, memories, and distractions. I also like to practice focusing on one instrument or aspect of the sound.

abdomen slightly in as the air exits. This will stabilize the nervous system and optimize the levels of oxygen circulating in the body without over stimulating (which could lead to a reactive impulse to over think or over react), enabling the body and brain to function better, leading to more focus, insight and creativity.

Put it into your schedule/calendar - Have a plan to set aside 5-10 minutes to meditate in your daily routine.

Stop multi-tasking. Don’t cheapen your focus. When you stop multitasking, you go deeper and further into the task at hand, which increases the value of your attention. You have more perception, more insight, more effectiveness, thus more fulfillment. The predator is focused, the prey is distracted and anxious.

Reduce distractions. Put the phone away where you can’t notice those pesky notifications (or turn off unimportant notifications) Keep it simple. Don’t be self-critical, accept the process and the experience.

Find a teacher, coach or school. The fastest way to do anything is to be mentored by someone who has done it successfully. A teacher was once a beginner and has probably experienced or is familiar with everything you are struggling with. A good teacher can provide perspective and guide you along a well-beaten yet so often misunderstood path.

About the DeRose Method: The DeRose Method is a unique lifestyle proven to help develop an individual’s brain, body and emotions, through techniques (breathing, body awareness and physical health, relaxation, concentration, meditation) and concepts (mental attitude, ability to cope with pressure, behavioral and emotional management, relational skills and management, stress management and good nourishment). These skills build the solid foundation upon which one’s daily performance will thrive. The DeRose Method is helping many Americans reach their desired path to success by empowering them to achieve high performance in work and life.

For more information, or to find a school please visit: www.derose-method.us John Chisenhall is the Director & Instructor of the DeRose Method in New York City. The DeRose Method

Make sure you are breathing properly - Focus your attention on the breath and on how the body moves with each inhalation and exhalation.

One of the simplest and most effective ways to optimize your breath for concentration and meditation is to breathe slowly, steadily and deeply, allowing the air to reach the lower region of the lungs, thus expanding the abdomen respectively as the air enters and pulling the

is a unique practice proven to help develop an individual’s brain, body and emotions, through techniques (breathing, body awareness and physical health, relaxation, concentration, meditation) and concepts (mental attitude, ability to cope with pressure, behavioral and emotional management, relational skills and management, stress management and good nourishment). These skills build the solid foundation upon which one’s daily performance will thrive.

“Helping you change your world, one breath at a time”

Cell: 302.383.5500 Email: ellynh@rcn.com

NEW MEDITATION PLUS Tuesday 6pm Ellyn Stanek Hutton bsn, rn, lmt

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March 2018

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

Q:

Recently I underwent rotator cuff repair surgery on my right shoulder. I have been compensating with the left side and now I have injured it. I feel so discouraged. How do I mentally get through this?

A:

It is interesting to observe the evolution of the way in which we have responded to “medical issues” in our country. Medical issues and fear have become bedfellows. There was a time that birth, death and sickness were natural phases of life and we dealt with them as normal milestones and all came together to support the family member or friend in need. Due to more transient society there is less of a inherent support system and we tend to feel we need to go outside the intimate support system and purchase our support in the form of aids whether that be an assistive devices or a person to help us. Our society as a whole has given up their births, deaths and healing journeys to our medical establishment. We have given our innate heating gifts and properties over to “professional,” given our power away. Give yourself permission to rest, move more slowly, ask for assistance, stay with a family member or friend to be closer to help. Take charge of your healing journey. Make it yours. Custom your journey for you. There is a short cut, yes and it is tempting, easy and what we have become used to, and that is due to fear we hand it over. The chipping of your self respect, courage and decreased ability to control your life is detrimental to your healing process. Take back your power by researching all your options, asking for help, take a break, slow down and enjoy as much as you can “the ride.” If you research and use natural remedies to support your surgery homeopathic arnica, hypericum ointment, rescue remedy ointment, imaging activities, you can take control back by use your mind in a positive way.

Do not let fear, or powerlessness steal your healing journey, Turn this journey into an adventure. Take time to journal, plan your future, go through papers, clean out your email, meditate take up Yoga within your limitations. Be as productive as your can within your limitations.

Honor your limitations. Ask for help when you come upon a limitation.

Allow yourself to be vulnerable and receive with Grace, assistance. This redirection of focus will allow you to switch from helpless and powerless and prone to injury due to isolation to Relaxed, Accept and Redirect. with a vulnerability that is soft and accepting of help. Do not allow the system to steal your births, deaths or your healing journey. Make this your healing journey and create one that taps into the positive aspects of having a time out, time to reflect and re-evauate. Honor these down times and stop beating yourself up or pushing too far too soon. It is part of our human experience to have sickness or injury. Do not allow fear or isolation to make it a bad journey. Flip the switch in your mind and turn this journey into one that will serve you better.

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Q:

I have been having terrible sinus issues this year.

Is their anything I can have done that is non-invasive to affect my sinuses? These infections are reoccurring and debilitating.

A:

Quite often, we have subtle or not so subtle injuries to the cranial vault (the head) and do not even realize it as an event. We stand up into the freezer door, whack our head on a door jam, bump heads with each other playing and brush it off. Later we have symptoms as a result and fail to connect the dots. Sinus infections are so painful and draining.

Much assistance can be used naturally like Netty pots, homeopathic Pulsatilla, goldenseal, coconut oil pulls in the mouth and also swabbing inside the nose. These are cellular treatments. There is a structural aspect to this problem too. If the upper cervical spine or the head bones themselves are rotated, the ability for the sinuses to drain is impaired.

I tend to treat my patients with sinus infections from the ground up. I make sure their alignment is conducive to drainage. Making sure the craniosacral system is functioning optimally is key. The number one priority to me is that the pump that moves fluid through the head, brain and sinuses is operating properly. Making sure the C1-2 is in alignment, directly affects drainage ability. Restoring proper alignment of each head bone and the movement of each one upon the other is a very important aspect of treatment. If you create the proper environment than the cellular assistance can get into the places it needs deep in the cranium and the byproducts of the infection will also have a clear pathway out.

To make this flow free is the key to eliminating this problem thoroughly.

Decreasing overall inflammation and avoiding exposure to allergens or toxins that may irritate the sinuses and or initiate a reaction of systemic inflammation. Detoxing and one ingredient organic foods are cleansing overall. As well as plenty of pure fresh water to hydrate and promote excretion.

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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. 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. Book online at www.handsonhealthde.com. The farm is also available for birthday parties, women’s circles, and retreats.

March 2018

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humans + pets

Johns Hopkins Brings Therapy Dogs into ICU In an editorial that draws on results of previously published studies and experiences in their medical intensive care unit (ICU), a team of Johns Hopkins Medicine professionals say that bringing specially trained dogs into ICUs can safely and substantially ease patients’ physical and emotional suffering.

While therapy dogs have long been welcomed as “nonpharmacological interventions” with less sick hospitalized patients, their use with the critically ill is novel for many hospitals.

Writing in the journal Critical Care published Feb. 12, Johns Hopkins rehabilitation and ICU experts conclude that a therapy animal is “a great exemplar” of nonpharmacological interventions that can help ICU patients become active and engaged in their recovery as early as possible.

“Doctors and nurses have traditionally been of the mind-set that if we just give patients the ‘right’ medication, their psychological status will improve,” says Dale Needham, M.D., Ph.D., professor of medicine and of physical medicine and rehabilitation at the Johns Hopkins University School of Medicine and senior author of the new editorial. “In fact, we probably need to give less medicine and rely more on nonpharmaceutical interventions, such as music therapy, relaxation training and animal assisted therapy to help improve patients’ psychological status.”

ICU patients, the specialists say, often require mechanical ventilators to breathe, feeding tubes, catheters and an array of other technology that “dehumanizes” and demoralizes them. In addition, ICU patients may be sedated and restricted to bed rest, adding to their risks of muscle weakness, confused thinking, depression, anxiety and post-traumatic stress disorder. Studies show that up to 80 percent of ICU patients have delirium—inattention, disorientation, confusion and sometimes hallucinations—during their stays, while evidence is growing that the risk of developing these conditions eases among patients who are more active and less medicated.

Always searching for ways to engage patients in their own medical care and to humanize the ICU, rehabilitation psychologist Megan Hosey, Ph.D., an assistant professor of physical medicine and rehabilitation at the Johns Hopkins University School of Medicine, saw how successful animal-assisted therapy was in the inpatient rehabilitation unit at Johns Hopkins. Patients who participated in animal therapy were able to meet goals faster by involving the animals—standing for longer periods of time while patting a dog, for instance.

Speculating that similar benefits could occur among ICU patients, Hosey worked with ICU physician Needham and other experts to adapt the hospital’s protocol to safely bring dogs to ICU patients who could benefit.

All dogs involved in animal therapy programs at Johns Hopkins must be registered through a program called Pet Partners, which ensures that both handlers and dogs are up to date on training. To qualify for visits, patients must be awake and alert enough to engage calmly with a dog, not at high risk of infections, and be interested in having a dog visit. The typical length of stay in the Johns Hopkins medical ICU is a few days.

The 10 patients who received visits from dogs in 2017 ranged in age from their 20s to their 80s, with a variety of medical diagnoses. Each patient had at least one 20 to 30 minute visit from a therapy dog while in the medical ICU. Given the positive response from patients, the team plans to measure pain, breathing rate and mood in the future.

In a few instances, the animal therapy included a physical therapist or occupational therapist to pair physical rehabilitation with the dog visit and achieve specific functional goals.

“The data from a psychological perspective shows that building motivation to become more active, for example, is a way dogs can help patients,” says Hosey. “Once you have a dog in the room staring up at you expecting a treat or a pat, it’s hard for a patient to avoid engaging.”

In other cases, a dog may simply sit on a patient’s lap, providing a calm, affectionate presence that has been shown to improve mood and pain ratings.

The editorial makes the case, Hosey says, that other hospital ICUs and other hospital units should consider nonpharmacological interventions including therapy dog visits. She says hospitals considering such therapies need to set clear program goals, include stakeholders who can help overcome barriers, and partner with a program such as Pet Partners or Assistance Dogs International that have credibility in certifying animals. Moreover, launching the program with patients who have the highest likelihood of success and improvement—not those with delirium or communicable diseases, for instance—is recommended.

The Johns Hopkins group says it is planning more detailed assessment of the impact of animal visits on ICU patients. In the meantime, the group hopes its editorial spurs more hospitals to try them. “Animal assisted therapy is one tool in a toolkit for treating the mind as well as the body,” Needham says.

Other authors of the editorial are Janice Jaskulski and Stephen Wegener of Johns Hopkins and Linda Chlan of the Mayo Clinic.

Source: Newswise

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March 2018

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Think Obstructive Sleep Apnea is #NBD? (No Big Deal) Seven Health Conditions Made Worse By Your Undiagnosed OSA Obstructive sleep apnea (OSA) is a sleep disorder which causes your breathing to stop at night due to an upper airway collapse. More than 25 million US adults suffer from the condition, according to the National Healthy Sleep Awareness Project — and that number is on the rise!

“So what?” you might think. “Maybe I have sleep apnea, but it’s not really hurting my overall health.”

Actually, it probably is. You just don’t know it.

Here’s a list of seven medical problems that are linked to OSA. Hypertension

Dr. Andrew Swiatowicz

Obesity A BMI of 20 or more is considered obese. About three in four OSA patients have a body mass index greater than 30. To make matters worse, obese people with OSA are more likely to gain more weight than obese people without the disease. While we can’t say what the casual link between OSA and obesity is, we have consistently found a link between sleeping less and weighing more ADHD When kids have trouble concentrating and start to experience behavioral issues, many parents wonder if ADHD is to blame. For decades, ADHD has been treated with medications, many of which have been successful with a number of children. But researchers have recently wondered whether sleep disordered breathing [SBD] played a role in ADHD. The authors of a 2014 study did in fact find a link between ADHD and SBD, and issued two controversial recommendations. First, they suggested that every child with an ADHD diagnosis should be screened for SBD. Second, if SBD was found, the authors recommended treating the sleep disorder before medicating the ADHD symptoms.

I’ve lost count of the number of my patients whose blood pressure is through the roof despite the fact that they’re on multiple blood pressure medications.

We call this resistant hypertension because their condition “resists” treatment. Researchers estimate that up to 50 percent of people with high blood pressure also suffer from OSA. That’s bad news because according to the American College of Cardiology, sleep apnea and high blood pressure Dementia are “a dangerous pair” that have been linked to an increased risk of stroke and heart attack.

As we use our brains throughout the day, harmful waste products accumulate between brain cells. When we sleep, cerebrospinal fluid (CSF) flushes Diabetes through our brain, removing the built-up neurotoxic waste. One of the proteins flushed away during this process is beta-amyloid, which researchers A study of almost 9,000 people showed that those with severe OSA had a 30% have long linked to Alzheimer’s disease. higher risk of developing type 2 diabetes than those without. Researchers aren’t sure why this is, although they suggest it might have something to do Imagine what your front yard would look like if your waste removal service with the fact that failure to sleep through the night might result in insulin suddenly stopped coming to take away your trash. It would be full of trash! resistance, increased cortisol levels, and glucose intolerance.

Sleep is our brain’s trashman, so to speak, but he can only do his job when we’re asleep. If our sleep is interrupted — as it is with OSA — then our brain Heart Failure may never reach its critical cleaning stage.

Not breathing is incredibly stressful on the body, especially the heart. Don’t believe me? Hold your breath for 60 second and think about what you felt your body doing. When your oxygen intake is decreased, your heart is forced to work harder to get blood to the important parts of your body. This extra work causes the heart to enlarge, making it harder to oxygenate. One recent study found a 58% increase in congestive heart failure in men with severe OSA. Depression

As you can see, getting a good night’s sleep isn’t a luxury. Sleeping through the night is a critical component of our general health. If you aren’t sure whether or not you have OSA, talk to your medical doctor or dentist. If you were already diagnosed with the condition but gave up on using CPAP — no shame; you’re not alone! — talk to your dentist about making an oral sleep appliance. (As I wrote last month, though dental insurance won’t cover the appliance, certain qualified dentists will be able to bill your medical insurance.) With an American Academy of Dental Sleep Medicine dentist helping control your OSA, you can be on your way to a longer, healthier life.

More than 70 percent of people with OSA report symptoms traditionally associated with depression. In fact, depression was twice as likely to be diagnosed in men and five times more likely in women with OSA.

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Dr. Andrew Swiatowicz is the owner of Delaware Dental Sleep Medicine. He has been treating patients with obstructive sleep apnea since he was in dental school. Dr. Swiatowicz is the only AADSM qualified dentist in the state of Delaware.

March 2018

Mindfulness & Conscious Sexuality

Dianna Palimere, PhD, LCSW

Take a few minutes to remember and think about the most positive, pleasurable sexual experience you’ve ever had. Close your eyes and allow your mind to relive that experience. After you’ve allowed yourself to indulge in that memory, open your eyes and keep reading. (Don’t rush yourself, I’ll wait… Take your time).

Imagine that experience and try to remember every detail possible.

Were you alone or with a partner? Where did it take place? Let your mind go deeper and deeper, imagining all of the details of that time and place. Immerse yourself in the feelings, sensations and emotions you experienced during that delightful encounter. Breathe deeply and notice all of the muscles in your body relax as you allow yourself to luxuriate in every detail. With your body now relaxed, allow yourself to re-experience all of those pleasurable sensations—every pleasurable touch. Notice how it felt inside of your body during that experience, both physically and emotionally. If it was with a partner, picture them in your mind’s eye…imagine their face, their eyes, their mouth, their body, and their touch. How did their body feel against yours? Picture this experience in as vivid detail as possible. In this moment, allow yourself to relive everything about that experience that brought such feelings of positivity and pleasure for you. When you feel ready, bring yourself back into the here and now; wherever you are currently sitting or standing while reading this.

What made that sexual experience more positive or pleasurable for you than others? What were the circumstances around it which may have contributed to making it such an amazing experience? What was different? Chances are, this particular experience stood out in your mind because at the time in which it occurred, you were fully in the moment. There were no distracting thoughts; no worries; no fears or resentments to stop you from fully enjoying that encounter. All of your attention was focused on what you were feeling and experiencing—and nothing else.

Mindfulness You may not have realized it at the time, but you were practicing mindfulness. Mindfulness is the practice of bringing your attention to the here and now; focusing on the present moment without distraction.

Mindfulness is defined as, “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.” In a mindfulness meditation, one would begin by slowing down and bringing their attention to their breath. As they focus on their breath, they practice breathing deeply, slowly connecting their mind with their body.

If a particular thought or feeling arises, they notice it without judgement and then release it as they continue to focus on bodily sensations.

Conscious Sexuality When we focus all of our attention to the here and now, to the present moment without any disruption or distraction, the area of our brain

called the anterior insular cortex (AIC) is more active. The AIC is “the part of the brain which is necessary for emotional awareness—defined as the conscious experience of emotions” (Gu, et.al., 2013). As noted

by Rachel Weinstein, “this part of the brain is like a huge communication channel between the brain’s different parts and the body. When this part is activated we perceive our physical sensations in a deeper, more intense way. We can also be more emotionally present and in-tune with our partners” (meetmindful.com). Moreover, studies have shown that with increased frequency of use, particularly with mindfulness meditation, it increases the volume of the insula. This not only has the potential to lead to being more emotionally present in general, but also experiencing physical sensations with our partner during sexual activities with more depth and intensity. With a little practice, anyone can learn how to have more emotional connection and more intense pleasure and sensations during their sexual experiences.

It’s recommended that you practice daily, for 20 minutes per day; however, as you’re just learning to incorporate this into your daily routine, you may find it’s easier to start with less time and work your way up to 20 minutes. The more you practice this as a regular, day to day part of your routine, the easier it will be to achieve a learned state of mindfulness during sexual activities with yourself or with a partner.

I hope this enlightens and inspires you to learn more about mindfulness meditation and how to use it as a powerful tool in having more emotionally connected, physically intense, and conscious sexual experiences! To learn more about these practices, see the recommended resources below.

Resources: How to Love (Mindful Essentials)- by Thich Nhat Hanh Good Sex: Getting Off Without Checking Out- by Jessica Graham The Conscious Sexual Self Workbook- by Melissa J. Fritchle How to Be An Adult in Relationships: The Five Keys to Mindful Loving- by David Richo Conscious Love: Enlightened Relationships and Soulful Sex: 11 Experts Reveal Their Secrets- by Alain Torres, et.al.

Sexual Health and Healing with Dianna Palimere, PhD, LCSW Dr. Dianna Palimere is a Psychosexual Therapist and Licensed Clinical Social Worker.

She has been working in the field of mental health for the past 16 years, dedicating the past 13 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 Join her on Facebook, keywords: Sex Therapy in Delaware.

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March 2018

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CHOCOLATE QUINOA CAKE

CAKE

Place the quinoa and water into a small saucepan and bring it to a boil over medium heat. Reduce the heat to low, cover the saucepan, and cook the quinoa for 15 minutes, or until all the liquid has been absorbed. Set the pan aside. The quinoa may be made 1 day in advance.

¾ cup (130g) quinoa Parve, Gluten-free, Passover (without pure vanilla extract) • Serves 12 I had heard the myth of chocolate cakes made with cooked quinoa and didn’t quite believe they’d actually be tasty. This cake is surprisingly moist and delicious—great for Passover and all year round.

1½ cups (360ml) water Cooking spray 2 tablespoons potato starch ¹⁄³ cup (80ml) orange juice (from 1 orange) 4 large eggs 2 teaspoons pure vanilla extract (or other vanilla if for Passover)

Prep Time 20 minutes,15 minutes to cook quinoa, 50 minutes to bake cake May be made 3 days in advance or frozen •

¾ cup (180ml) coconut oil

Equipment Needed Measuring cups and spoons, small saucepan with lid, 12-cup (2.8L) Bundt pan, food processor, medium microwavesafe bowl or double boiler, silicone spatula, wooden kebab skewer, wire cooling rack, large microwave-safe bowl, whisk

2 teaspoons baking powder

1½ cups (300g) sugar 1 cup (80g) dark unsweetened cocoa ½ teaspoon salt 2 ounces (55g) bittersweet chocolate Fresh raspberries, for garnish (optional)

1 tablespoon sunflower or safflower oil

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1 teaspoon pure vanilla extract (or other vanilla if for Passover)

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Place the quinoa in the bowl of a food processor.

Add the orange juice, eggs, vanilla, oil, sugar, cocoa, baking powder, and salt and process until the mixture is very smooth.

Melt the chocolate over a double boiler, or place in a medium microwave-safe bowl, and put in a microwave for 45 seconds, stirring and then heating the chocolate for another 30 seconds, until it is melted. Add the chocolate to the quinoa batter and process until well mixed. Pour the batter into the prepared Bundt pan and bake it for 50 minutes, or until a skewer inserted into the cake comes out clean.

Let the cake cool for 10 minutes and then remove it gently from the pan. Let it cool on a wire cooling rack.

GLAZE (OPTIONAL) 5 ounces (140g) bittersweet chocolate

Find out more about the book and the author on the following page.

Preheat the oven to 350°F (180°C). Use cooking spray to grease a 12-cup (2.8L) Bundt pan. Sprinkle the potato starch over the greased pan and then shake the pan to remove any excess starch.

To make the glaze, melt the chocolate in a large microwave-safe bowl in the microwave (see above) or over a double boiler. Add the oil and vanilla and whisk well. Let the glaze sit for 5 minutes and then whisk it again. Use a silicone spatula to spread the glaze all over the cake.

March 2018

Editors Note: Passover begins the evening of Friday March 30 and and ends in the evening of Saturday April 7, 2018 Without going into all of the details of the the jewish holiday of Passover; It is a celebration of freedom. The central Passover practice is a set of intense dietary changes, mainly the absence of “hametz,” or foods with leaven* We were recently introduced to this breakthrough cookbook that takes traditional Jewish cooking to a new level, using new healthy ingredients and putting a twist on familiar recipes. “The Healthy Jewish Cookbook by Paula Shoyer and found this incredible recipe that is Kosher for Passover and is Gluten Free.

ABOUT THE AUTHOR: The Healthy Jewish Kitchen Fresh, Contemporary Recipes for Every Occasion

*a substance, typically yeast, that is added to dough to make it ferment and rise.

Available on Amazon.

Paula Shoyer graduated with a pastry degree from the Ritz Escoffier in Paris, and does cooking and baking demos across the United States and around the world. She is the author of The Holiday Kosher Baker, The Kosher Baker, The New Passover Menu and The Healthy Jewish Kitchen. Paula is a freelance writer for the Washington Post, Hadassah, Joy of Kosher, and Jewish Food Experience, among other publications.

Paula competed on Food Network’s Sweet Genius and appears on TV before every major Jewish holiday, over 28 times. In 2015, Paula was honored by Jewish Women International as a “Woman to Watch,” and by the kosher media community as a “kosher pioneer.” She lives in Chevy Chase, Maryland with her husband and four children, who are all healthy eaters. You can find her at www.thekosherbaker.com, and here is a short video that highlights her books and philosophy: https:// www.youtube.com/watch?v=qBW0nwtz2tM&t=2s

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March 2018

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head to toe. This even includes the tiny joints of the toes. Any single distortion (large or small) can be disastrous when it comes to one’s physical performance. Although most mechanical problems exist without producing any pain, there are tell-tale signs that intervention is needed: Pain in the back, pelvis, knees, ankles or feet.

Muscle tightness (such as in the calves, thighs, buttocks or back).

Foot cramps or the feeling that one or both shoes don’t fit quite right (when they used to feel fine).

Fatigue during play.

A feeling of increased strength in one side of the body when compared to the other.

Frequent Charlie horses or pulled muscles.

And the obvious, not jumping as high as you used to.

In 2014, a research study was published that examined the impact that chiropractic adjustments had on young female athletes’ vertical jump heights. The participants were found to have dysfunction of their talocrural (ankle) joints. They were divided into two groups.

One group received a real adjustment to the ankle correcting the joint function and the other group received a fake (placebo) treatment.

Care was administered weekly for three weeks and vertical height measurements were retaken and compared to readings from day one before chiropractic care was started. The results were very positive and, in the group receiving the actual chiropractic adjustments, vertical jump height was increased by 1.07 cm (nearly half an inch). This was about twice as much as the placebo group.

Increasing Vertical Jump Height = Winning in Sports Dr. Scott E. Rosenthal The distance between winning and losing can literally be a fraction of an inch. It can mean the difference in blocking the ball, hitting a kill, achieving a catch, clearing a bar or just barely beating your opponent to the ball. What if there was a way to increase your vertical jumping height? How would this impact your athletic abilities and contribution to the team?

Half an inch may not sound like much, but anybody who has played or watched sports knows that it makes all the difference in the world.

It’s the near misses that hurt the most. With chiropractic care, athletes can increase their vertical jump height and turn many losses into wins.

Certainly, such improvements are worth jumping for!

Reference: Effect of Chiropractic Manipulation on Vertical Jump Height in Young Female Athletes with Talocrural Joint Dysfunction: A Single-Blind Randomized Clinical Pilot Trial. Hedlund, Sofia et al. Journal of Manipulative & Physiological Therapeutics , February 2014, Volume 37 , Issue 2 , 116 – 123

Let’s touch on many of the factors that decrease your ability to jump high. You may be relieved to know that there is more to it than just your discipline in the gym or genetic make-up. If the joints of your spine, pelvis and/or lower extremities (hips, knees, ankles and feet) are misaligned or fixated, this will cause inflexibility, abnormal muscle tightening and loss of strength. Additionally, pelvic bone alignment issues can produce a shortening of one leg length when compared to the other. The end result is a restricted ability to launch to your peak distance. Imagine having a spring attached under each foot. Consider how high you would be able to jump if one spring was slightly shorter.

The problems described are very common in the athletes that I work with in my office. I have made it a routine to check each athlete from 34

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Dr. Scott E. Rosenthal is a second-generation Doctor of Chiropractic and a past president of the Delaware Chiropractic Society. He graduated with honors from Life University in 1993. Dr. Rosenthal has an undergraduate degree in nutrition and he is a Registered Yoga Teacher.

Dr. Rosenthal is an expert in the field of health and wellness and a member of the Delaware Chiropractic Society, American Chiropractic Association and International Chiropractic Pediatric Association. He practices state-of-the-art care with modern forms of chiropractic and is the first to offer the Koren Specific Technique and Biotensegrity Restoration Technique in Delaware. Also offered are chiropractic pediatric and prenatal techniques (including Webster Technique certification). Dr. Rosenthal practices in Wilmington, Delaware where he took over his father’s practice which was founded in 1965.

March 2018

Video Games and Vision: How Healthy Eyes Can Help Beat Your High Score

With the popularity of video games and competitive gaming on the rise, players are always looking for an edge. Whether battling a computer opponent or Player Two, one secret weapon can help land the high score: the American Optometric Association's (AOA) 20-2020 rule, which encourages gamers to give their eyes a 20-second rest every 20 minutes.

The AOA's 2017 American Eye-Q® survey revealed that 41 percent of Americans spend more than four hours a week playing video games.

Staring at digital devices can lead to digital eye strain, sleep problems, blurred vision, headaches and neck and shoulder pain, among other things. Yet, only 21 percent of Eye-Q® respondents have talked to an eye health professional about the amount of time spent playing video games.

In addition to encouraging players to discuss game usage with an optometrist, the AOA is sharing some insider tips on how to help ease eye discomfort during this year's Save Your Vision Month in March.

Level up with the AOA 20-20-20 rule: When you are using any electronic gaming device or computer, make a conscious effort every day to take a 20-second break and look away from the screen, every 20 minutes and view something 20 feet away.

Position yourself: Maintain a comfortable working distance from your gaming device by using the zoom feature to see small print and details, rather than bringing the device closer to your eyes.

Beat the glare: The AOA recommends reducing the glare by adjusting device settings or using a glare filter to decrease the amount of blue light reflected from the screen.

Power down before you turn in: Turn your digital devices off at least one hour before bed.

Consider buying protective eyewear: Experiment with blue light filter glasses to limit the blue light beaming from your screen.

"Those who spend excessive time in front of screens may experience physical discomfort, like the one third of gamers who reported headaches or blurry vision in our survey," said Christopher J. Quinn, O.D., AOA president. "Save Your Vision Month is the perfect time to prioritize eye health by practicing the 20-20-20 rule."

If you think you are experiencing any of the symptoms listed here due to prolonged exposure to digital devices, schedule an appointment with a doctor of optometry: ∙ Digital eye strain ∙ Dry eyes ∙ Eye irritation (burning and stinging) ∙ Blurred vision ∙ Sleep problems ∙ Headaches neck and shoulder pain About the American Eye-Q® survey: The American Optometric Association commissioned a 20-minute, online survey among a nationally-representative sample of n=1,002 U.S. adults ages 18+. The margin of error for this sample is +/-3.1% at the 95% confidence level. The survey was fielded between November 3 and November 9, 2017.

About the American Optometric Association (AOA): The American Optometric Association, a federation of state, student and armed forces optometric associations, was founded in 1898. Today, the AOA is proud to represent the profession of optometry, America's family eye doctors, who take a leading role in an individual's overall eye and vision care, health and well-being. Doctors of optometry (ODs) are the independent primary health care professionals for the eye and have extensive, ongoing training to examine, diagnose, treat and manage disorders, diseases and injuries that affect the eye and visual system, providing two-thirds of primary eye care in the U.S. For information on a variety of eye health and vision topics, and to find an optometrist near you, visit www.aoa.org.

www.livingwellmagazine.net

March 2018

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The World’s Smallest Phone Charger

The Cradle to Cradle (C2C) Products Innovation Institute has revealed the winners of the latest Cradle to Cradle Product Design Challenge. This is the final competition in a series of six global challenges, in which designers, sustainability professionals and students re-envision and redesign products for the circular economy in accordance with the Cradle to Cradle Certified™ Product Standard — and, where possible, using C2C Certified materials.

Chargerito is a tiny mobile device charger that plugs into the wall. It fits easily in your pocket, so you always have a charger on hand for your phone, tablet or wearable.

Secures device while charging Works with iPhone 5 and above Rapid Charging

The Challenges are presented by the Institute in collaboration with Autodesk and Arconic Foundation, More than 550 entries from over 600 designers across 30 countries have participated in the series. This year’s winning innovations include non-toxic batteries, toys that promote housing and functional furniture.

Prongs fold flush for travel No more knots and tangled cords Chargerito is not just another battery pack that you have to charge separately or USB charger that has to plug into another device. chargerito.com

Best Overall Project: Volta Volta employs non-toxic materials — including C2C Certified Ingeo Biopolymer — in a battery that can be recharged in a bath of table salt and vinegar — or remanufactured, composted and recycled.

Volta’s fastener-free, pill-form design make it easy to change parts, remove components from battery casing and disassemble for reuse and recovery. Volta was selected as Best Overall Project for its innovative use of safe, healthy materials and designfor-disassembly-approach in addressing the highly hazardous, global problem of disposable batteries.

Brainwavz Quad Driver Balanced Armature Earphones B400 The Brainwavz B400 uses a 4 Driver system, with each driver focused on its’s own specific range of the sound spectrum, resulting in a true audiophile grade sound. To achieve a truly ergonomic housing, we have used the latest in 3D printing Technology.Each B400 is hand crafted in house by Brainwavz from components produced in the USA and Europe.

Detachable Mmcx Cables: The Brainwavz B400 use the industry standard MMCX cables.

Detachable cables extend product life span, allow for additional features and creates a truly custom product experience.

Balanced Armature Inside: The B400 plays host to some of the finest drivers around. But this is only half the story, our unique 3D modelling and printing systems have enabled us to constantly design, test and hone the B400.

3D modelling and printing means we can innovate faster and experiment more, enabling us to create a unique system that lets the the Balanced Armatures perform above and beyond expectations. www.brainwavzaudio.com 36

www.livingwellmagazine.net

March 2018

Images do not depict actual size.

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A child playing with the ANIA animal figures from Tomy, having incredibly realistic characteristics provoking curiosity that will give way to hours of imaginative playtime. The accurately depicted figures can fulfill a child’s curiosity about each one. Children start to develop a familiarity with the different animals available in the collection, playing with the available environments or creating new habitats for their animal friends.

Images do not depict actual size.

Kids would be thrilled to find one of these in their Easter Basket next month. tomy.com/ania

ABOUT EARTH HOUR

Join the world: On Saturday, 24 March, 8:30 p.m. local time, and be a part of our movement to protect our planet and its incredible nature!

Starting as a symbolic lights out event in Sydney in 2007, WWF’s Earth Hour has grown to become the world's largest grassroots movement for the environment, inspiring individuals, communities, businesses and organizations in more than 180 countries and territories to take action for our shared home.

From our forests to our oceans, we have achieved many amazing things for our climate and its biodiversity - showing us that together, anything is possible.

I’m sure everyone can figure out something to do with the lights out for one hour. You never know it could be fun! www.livingwellmagazine.net

March 2018

#CONNECT2EARTH 37

Jenifer Jurden is the CHO (Chief Happy Officer) of SHOUT b cause, LLC and the creator of JurdyÂŽ, the cartoon hero of hopes, dreams and happy-ness. Jurdy spreads the word about anti-bullying, great choices and living a happy life through the use of humor and positive outlooks. Follow Jurdy on Facebook, Twitter, Instagram or at: www.jurdy.com

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302.652.3353 | March 2018

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302.384.7104 | FirstStateHealth.com/Nutrition | Wilmington, DE

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