OCTOBER 2018
LIVING WELL MAGAZINE™
MAYO CLINIC Q AND A: MANY WOMEN DIAGNOSED WITH BREAST CANCER DON’T HAVE SIGNS OR SYMPTOMS
THE ART OF NATURAL CLEANING TIPS AND TECHNIQUES FOR A CHEMICAL-FREE, SPARKLING HOME
HALLOWEEN THE SEXIEST HOLIDAY OF THE YEAR DREAMS AND
#MeToo
Trick Or Treat? A DENTIST HEALTH + HOME + FOOD + WEALTH + STYLE recycle: share this magazine
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Thai Coconut and Chicken Soup Makes 6 to 8 serving
1 Tbsp coconut oil or oil or your choice ½ pound of chicken breast, cubed 1 medium onion, chopped 1 clove garlic, minced 1 Tbsp ginger, minced 1 cup carrots, small diced ½ tsp Thai curry paste 1 cup shiitake mushrooms, sliced 3 cups low-sodium chicken stock (make your own or purchase) 1 Tbsp fish sauce 1 14 oz can coconut milk ¼ cup of cilantro, chopped Juice and zest of one lime
1. In a large pan heat the oil and brown the chicken over a medium heat and set aside. 2. add the carrots, onions, ginger, garlic, and Thai curry paste and saute until the vegetables are just soft. 3. Pour in the fish sauce, coconut milk and stock and simmer for around five minutes then add lime zest and juice and the cook chicken 4. Serve in bowls top with the chopped cilantro and a wedge of lime Serving suggestion: serve over brown rice or Asian noodles Andrew Thorne, Executive Chef, Home Grown Cafe Chef Andrew has over 18 years of being in the food industry and holds a degree from the New England Culinary Arts Institute in Vermont (2007.) Andrew was born and raised in New Hampshire which helped cultivate his love of gardening and supporting local farmers. He infuses that passion into the cuisine at Home Grown Cafe.
“Helping you change your world, one breath at a time”
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October 2018
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words from the editors and publishers:
October is Breast Cancer Awareness Month. LWM honors all the survivors who continue to fight and those who put up the fight of their lives and are no longer with us. Remember this month and every month to perform regular self-examinations and receive annual checkups or mammograms, as per your physician’s recommendation. In a presentation at the 2016 National Cancer Research Institute conference, British researchers noted that, among more than 2,300 women they studied who were diagnosed with breast cancer, 83 percent sought medical attention because they found a lump. For the other women, different signs and symptoms alerted them that something was wrong. If you think that LWM is falling hard for fall. You are right. It is without a doubt one of my favorite seasons, as my senses are taken over by the overwhelming smells of apple and pumpkin scented candles permeating the air. Pumpkin picking and apple picking with only the best intentions. Watching the leaves on the trees transform before our eyes. Homes adorned with a variety of colorful mums and an occasional fright. In this issue, you will find a delicious recipe for Classic Apple Pie from Nancy O’Brien with years of experience and a huge fan club. Glorious seasonal recipes from the newly released cookbook, CIDER HOUSE Cookbook, Jonathan Carr and Nicole Blum of Carr’s Ciderhouse and Andrea Blum. Andrew Thorne, Executive Chef, Home Grown Café shares his recipe for Thai Coconut and Chicken Soup to warm the soul. Trick or Treat? A Dentist Ranks Your Favorite Halloween Candy, by Dr. Andrew Swiatowicz who maintains a good sense of humor about it. Liz Abel weights in on a common question, Is Gluten Really That Bad For Me? Find out why Dr. Dianna Palimere thinks that Halloween is The Sexiest Holiday of The Year. We are sharing three natural cleaning solutions from Rebecca Sullivan’s book, The Art of Natural Cleaning Tips and techniques for a chemical-free, sparkling home. Dr. Scott Rosenthal makes us feel hopeful when it comes to exercise and losing weight. And more... Let the shopping begin...Don’t miss out on “The Perfect Gift,” with dozens of unique shops, Oct. 25 thru the 27, 2018, at the Pavilion in Winterthur Museum, benefiting Delaware Non-profits and also Emile Henry’s warehouse sale benefiting Meals on Wheels on Friday Oct 26th, and Saturday Oct 27th. The holidays are just around the corner, make sure you check LWM 14th annual holiday gift guide in November. Oh and someone please adopt Joe Dirt! He is just way too adorable to be homeless :(
—Enjoy & Share Everything! Diane Strauss
Joe Dirt
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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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Joe Dirt may have come in to the shelter looking like a mud ball, but now he is 100% hunka handsome. He is a young guy with a lot of energy who would probably love having a running partner. He’s a great dog for a young adopter who wants an adventure partner. Joe prefers some dogs over others, so a meet will be important to see what the dogs think of each other. (Brandywine Valley SPCA, 600 South Street, New Castle, DE 302-516-1000, www.bvspca.org)
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Healing From the Inside Out First State’s dynamic, team-based Integrative & Functional Nutrition program embraces a whole-body approach designed to address the root cause of your health concerns, not simply mask symptoms. Photo by Ivan Thomas
Liz Abel, Licensed Integrative Nutritionist & Stacy Kelly, Certified Holistic Health Coach
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inside Feeling Connected Makes Life Better Karen Verna Carlson The Problem with Planning Suzanne E. Eder This Doctor’s Secret to Keeping Excess Weight Off Dr. Scott Rosenthal
Hands on Health:
Ann Wilkinson P.T.M.S.
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Sexual Health and Healing: with Dianna Palimere Halloween the Sexiest Holiday of the Year
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Is Gluten Really That Bad For Me? Liz Abel
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Trick Or Treat? A Dentist Ranks Your Favorite 8 Halloween Candy Dr. Andrew Swiatowicz Thai Coconut and Chicken Soup Recipe From Chef Andrew Thorne, The Executive Chef At Home Grown Cafe Dreams and #MeToo Kat Samworth
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The Art of Natural Cleaning Tips and techniques for a chemical-free, sparkling home By Rebecca Sullivan
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AGAZIN ™ E
Q and A from the Mayo Clinic Many women diagnosed with breast cancer don’t have signs or symptoms By Liza Torborg
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Where’s Valentino?
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October 2018
Many women diagnosed with breast cancer don’t have signs or symptoms By Liza Torborg
Q
To the Mayo Clinic: Is breast cancer always accompanied by a lump?
Answer: Breast cancer is not always accompanied by a lump. Many women diagnosed with breast cancer never have any signs or symptoms, and their cancer is found on a screening test, such as a mammogram. Among women who experience warning signs, a lump in the breast or underarm area is the most common red flag. However, as a recent study illustrates, some women will discover their cancer because they’re experiencing other, less common signs and symptoms. In a presentation at the 2016 National Cancer Research Institute conference, British researchers noted that, among more than 2,300 women they studied who were diagnosed with breast cancer, 83 percent sought medical attention because they found a lump. For the other
women, different signs and symptoms alerted them that something was wrong, including nipple abnormalities, such as discharge or a nipple that turned inward; breast-related pain; nonbreast-related pain, such as back pain; and unintentional weight loss. Breast cancer also can cause changes in the skin of the breast, or nipple and areola, such as dimpling and pitting (similar in appearance to an orange peel), thickening, reddening, scaling, itching or swelling — with or without a lump. Depending on the symptoms, these changes may be attributed to rarer cancers, such as Paget’s disease of the breast or an unusual but aggressive form of breast cancer known as inflammatory breast cancer. Breast cancer also can cause a skin rash that looks similar to mastitis — an infection of the breast tissue that most often affects women who are breastfeeding. If you find a new rash or breast redness, and you are not breastfeeding, that should be evaluated by your health care provider. If you are breastfeeding and experience persistent redness, that also should be evaluated. It’s worth noting that breast changes, including lumps, often turn out to be www.livingwellmagazine.net
October 2018
noncancerous (benign). In addition, many women’s breasts change slightly over the course of a month. That is particularly true as they go through their menstrual cycles, when breasts tend to become more tender or lumpier. These changes, called fibrocystic changes, often involve the entire breast. The tenderness and lumpiness, which goes away after the menstrual cycle, is not associated with cancer. Breast tissue also changes as women age, becoming less dense over time.
Source: Mayo Clinic News Network The British study mentioned above also found it took women with signs and symptoms that didn’t include a lump longer to seek care than it did for women who found lumps. That said, it’s a good idea to become familiar with how your breasts normally feel, so that you can alert your health care provider to any changes and have the changes evaluated if they don’t resolve within a few weeks. (adapted from Mayo Clinic Health Letter) — Dr. Lonzetta Neal, Breast Diagnostic Clinic, Mayo Clinic, Rochester, Minnesota 7
Trick Or Treat? A Dentist Ranks Your Favorite Halloween Candy
You’ll find my favorite Halloween decoration at the front desk of my dental practice: a bowl of candy labeled “free cavities.” (Yes, I know, dentists are hilarious!) This weekend, children will dress up as their favorite characters and run around the neighborhood in the hopes of scoring the most delicious candy they can! They’ll also try and avoid those curmudgeons who have the audacity to give away apples and toothbrushes.
Dr. Andrew Swiatowicz
Apples Treat: Apples, both red and green, have some of the highest antioxidant capacity of any food you can eat. Trick: C’mon! This is just a mean joke to play on a trick-or-treater! Besides, fruits are packed with sugars, and can be slightly acidic — neither of which is great for your dental health. Stick to vegetables instead.
In a perfect world, children would only trick-or-treat at those homes giving away the least cariogenic (cavity-causing) treats — but this isn’t a perfect world, and your kid loves Laffy Taffy. There’s not too much you can do about that… at least not before this weekend. Nor is there much you can do to fight the multibillion dollar Candy Industrial Complex, which predicts $2.5 billion in candy sales for Halloween 2016.
Cavity Rating: 1
However, by thinking like a dentist, you might be able to fight back against those pesky cavity-causing bacteria. So here’s a brief guide to help you do just that! For each candy, I’ve described both the treat (its potential “health benefits”) and the trick (what it is really going to do to your teeth). I’ve also given it a cavity rating on a scale of one to five: the more orange teeth you see, the trickier the treat!
Trick: Fermentable carbohydrates like pretzels can get forced into the grooves of your teeth, which would then allow them to serve as a food source for bacteria. Plus, the crunchier a pretzel, the more likely it is to break a tooth.
Happy Trick-Or-Treating! 8
Pretzels Treat: A somewhat healthier alternative to candies, pretzels can also be a source of calcium — which is good for your teeth — and fiber.
Cavity Rating: 1 M&M’s Treat: Nuts have a natural abrasiveness that can help clean your teeth
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October 2018
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while you eat. And all of that chewing will produce more saliva, which will help to neutralize cavity-causing bacteria. Nuts can also be a good source of calcium and vitamin D. Trick: Like pretzels, nuts can be pretty crunchy, so breaking a tooth is a risk. Also, the nuts are covered in milk chocolate—more on that below.
Cavity Rating: 2
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Trick: Milk and white chocolate have sugar added to them, which ends up counteracting the CBH benefits. When it comes to chocolate, it’s best to stick with the darkest and least-processed.
Cavity rating: 2 Chocolate with coconut Treat: Studies have shown the benefits of coconut oil on oral health. Oil pulling — the ancient practice of swishing around oils inside the mouth — has been shown to reduce dental plaque, which can lead to decreased cavities and gingivitis. Trick: If you want to see any benefits from oil pulling, you’ll need to do it for at least 10-20 minutes a session.
Cavity Rating: 3 Starbursts Treat: Delicious! Especially the red ones! Trick: The stickier a candy is, the worse it is for your mouth. The sugar stays on your teeth longer, acting as a constant source of food for those cavity-causing bacteria.
Cavity Rating: 5 It’s hard to imagine a Halloween candy that doesn’t have any sugar, so the benefits of individual ingredients are usually outweighed by that. However, with regular brushing and flossing, twice-yearly dental exams, and just a pinch of common sense, you should be able to enjoy these treats in moderation without making your dentist turn on her drill!
Spooky, I know! Oh, and in case you’re wondering: what does a dentist give out on Halloween? Full size candy bars, of course … with a toothbrush! And a business card.
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802 Centerpoint Blvd., New Castle, DE 19720 For more information, call 302.326.4800 or visit www.eh-usa.com October 2018
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HANDS ON HEALTH by: Ann Wilkinson P.T.M.S,
Q:
I have neck and back pain as well as both knees and ankles. When I go to the doctor and get a prescription for Physical Therapy, They only work on one part of my body at a time. My gut is telling me they are somehow related, but treating one part of my body at a time is not working. How do I know where to start? Is there a better way to approach this? I can’t stand living in pain.
A:
The gut is embryologically part of the brain. As a fetus develops, the stomach drops down, however it keeps the brain neurons. “Trusting your gut” is way smarter than you realize. The reason Osteopathy has been so successful when utilized properly is because it takes into account the entire Being. Never are you seen as a knee or a back problem. You are seen as a human being striving toward your goals contending with gravity. How you are aligned determines the affect gravity will have on your energy level, your posture, your productivity and happiness index. The feet, ankles, and knees support the pelvis. The pelvis supports the spine. The tailbone is the rudder of the spine. The spine supports the arms, head and jaw. I tend to look at alignment against gravity and make corrections so that a person can attain uprightness with the least energy output. I relieve stressors on the spine and level the pelvis. it is imperative to restore function of the legs and arms so as not to over stress the spine and to offer it maximal support. For example, if one
cannot bend the knees or hips or ankles to squat they will over flex and injure the spine. If the sacrum is locked up, the neck will have to move beyond its normal range of motion to see if the lane is clear to move your car in traffic. These subtle pushing through the limited range of motion over time creates pain and stiffness not where the dysfunction is but where the compensation occurs. To treat a body part and not address the compensations will result in a return of the dysfunction. It is important to know your body well. It is important to know your treatment options well. It is good to have choices. It is good to know when you are making good and permanent progress. Osteopathy states that nature is part of the prescription for health encouraging interaction with animals, water, trees seeing this as an expression of the Creator and an access way to enhance the spiritual aspect of our Being. I observe my patients when they do their Nature activities and I can see where they avoid certain postures or compensate to attain a posture. Seeing a Being as a Whole and Integral with all that is makes a good therapist great with great results. Homeopathy is an easy, safe adjunct to osteopathy when chronic or mental symptoms are present. Breathing, meditation and Yoga support osteopathic adjustments well.
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.
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Is Gluten Really That Bad For Me? Liz Abel
As you would expect, with so much (mis)information available to people, I get asked a lot of questions about popular fad diets. And for the past several years, gluten has ranked top of this list. While I don’t have a specific answer (because every person is different), here are several things I invite you to consider when answering the question:
Is Gluten Really That Bad for Me? First, let’s get clear about what gluten is. Gluten is a protein found in wheat, barley and rye. And yes, it’s found in the ancient grains of wheat, like kamut, farro, einkorn and spelt. What about oats? The simple answer is oats are naturally gluten free. However, it is common practice that the machinery used to produce rolled oats, as an example, is the same machinery that is used for making crackers (from wheat). This practice contributes to significant cross-contamination between wheat and oats, thereby leaving traces of gluten in the rolled oats. That’s why if you are going to be “gluten free” you need to be certain your oats are “certified gluten free.” This just means that precautionary measures have been taken (such as using different equipment or manufacturing facilities) to prevent cross-contamination. And PS: buckwheat, despite its name, is not wheat. Second, a small percentage of the population has Celiac Disease. This is an autoimmune condition, and it is imperative that these individuals do not consume gluten. Even cross-contamination can be a problem for these individuals. Many individuals with Celiac Disease even remove wheat products (yes, wheat protein is commonly found in hair products) from their bath and beauty routine. The initial screening for Celiac Disease is often completed through a blood test, and the gold standard for assessment is a biopsy, which is obviously more invasive. Additionally, prior to testing, the patient must have been consuming gluten for approximately four weeks. Most individuals do not have Celiac Disease, but many individuals do have non-Celiac Disease Gluten Sensitivity. In America, there are a few things you should know about ground wheat products used to make breads, crackers, etc. Some of it may have less-than-beneficial effects. First, ground wheat is enriched with folic acid and iron, among other vitamins and minerals. This is legally required because the bran (where many nutrients live) has been removed during the processing stage. The addition of folic acid, as one 12
example, has been linked to a grateful decrease in Spina Bifida. However, it would serve us more if we ate the grains in whole form, rather than this ground, enriched formula. Second, many manufacturers add potassium bromate to improve the elasticity in dough. Yet, this additive is believed to be toxic in lab animal assessments (1). Third, there are differences in the amount of gluten contained in different wheat commonly found in America. Wheat-sensitive individuals may do better with a lower glutencontaining wheat, versus higher. A lot of misinformation tells you to pay attention to the protein level of wheat to be able to infer the level of gluten contained, however, this is not always an accurate measure. (2) Fourth, many of our commercially available breads are easily accessible because of the invention of quick-rise yeast. Before the invention of quick-rise yeast, however, bakers had to rely on sourdough starters, which allowed for a much needed fermentation process to help make the bread more digestible. In my clinical experience, here are the most common reasons I recommend to patients that they trial the elimination/reduction of wheat for a few weeks time: diarrhea and/or constipation (or alternating); stomach cramps; eczema; joint pain; and any autoimmune condition. I also see it linked to anxiety, stomach bloating, and brain fog. But sometimes wheat isn’t the only offender. With any digestive trouble and skin trouble, specifically, I also frequently recommend the elimination/reduction of dairy concurrently. Here’s what to do if you are going to try eating gluten-free: Spend some time learning how to cook whole grains (millet, amaranth, brown rice, buckwheat), beans, lentils and more (much more) vegetables. Do not simply replace all of your current pasta, breads, crackers and cookies with “gluten-free” products. This causes other problems, like spiking your blood sugar. When you dine at a restaurant, they may ask if you have an allergy to wheat. Unless you are extremely sensitive to wheat, you can simply let them know your gluten-free request is a preference (not an allergy); this allows them to take different precautions in the kitchen, but without the worry of feeding someone with Celiac Disease. Some of the best advice I can offer is to treat your body like a human experiment. In this case, don’t change everything at once. Just focus on the gluten component. If you decide to do a two-week trial of eliminating or reducing gluten, keep a symptom log so you can track bowel movements, headaches, joint pain and see if any relief is achieved. Some clients need longer than two weeks to assess any changes, so if you
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notice some mild (or great) improvement during the first two weeks, it might be worth continuing your experiment for a total of four weeks to assess any differences. Typically, one doesn’t need to be gluten-free forever. An integrated approach to digestive support may facilitate an easy reintroduction of gluten. My advice, however, is always constant: do not eat the same thing repeatedly. Variety is important in life! Reference: Fawell, J. & Walker, M. (2006). Approaches to determining regulatory values for carcinogens with particular reference to bromate. Toxicology 221: 2-3 (pp. 149-153). doi: https://doi.org/10.1016/j. tox.2005.12.019 Ferrari, M.C., Cierici, M.T.P., & Chang, Y.K. (2014). A comparative study among methods used for wheat flour analysis and for measurements of gluten properties using the Wheat Gluten Quality Analyser (WGQA). Food Science Technology (Campinas) 34:2. (Epub June 10, 2014). http:// dx.doi.org/10.1590/fst.2014.0038
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.
HANDS ON HEALTH ANN WILKINSON 302.275.4198 HANDSONHEALTHDE.COM
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October 2018
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The Problem with Planning Suzanne Eder
Last week I received an email from a client who is going through a career transition. As I write these words I realize how sterile they are, because in truth she is going through a metamorphosis. She is changing her identity, her very concept of who she is and what she’s here to do. That’s a really, really big change. It’s a change that has generated its fair share of confusion and concern in her life, yet as I read this particular message I found myself relaxing. I spontaneously smiled and actually felt as if I was being lifted and lightened. I read it twice so I could relish the delight it evoked in me. I felt delight because in the past, this woman (whom I’ll call Kay), had always planned her career moves and job changes. She figured out what kind of work she wanted based on her skills and experiences and then pursued appropriate promotions and jobs in strategically logical ways. And while she was highly successful in her work, and received both tangible and intangible rewards for her contributions, she longed for work that fed her soul. Or perhaps better said, she longed for work led by her soul…by her heart…by her Love. As I’ve said countless times over the years, in order to create work or lives we love, we have to let Love lead. And that means there isn’t a plan we can follow to accomplish it, because planning is a mental activity. Fulfillment arises from the heart, not the head. Planning requires a specific target, an assumed end point toward which we’re aiming. But if we already know the ending, that means we’re operating in our known world – the very world that, currently, isn’t fulfilling. In order to experience fulfillment, we have to become willing to be in the unknown for a little while. Most people are terribly uncomfortable in the unknown, and Kay was no different at first. But 14
her commitment to creating work she loves was firm, abiding and stronger than her fear of not having a plan. And so step by step, she learned to follow the lead of her heart. Heart wisdom is very different from cognitive intelligence. It arises from our innermost Being, the eternal essence of who we are that exists outside of space and time. Heart wisdom understands our wholeness, our brilliance and our connectedness with each other and the cosmos. Heart wisdom is our bridge from the Universal womb - the quantum field of infinite possibilities - to the manifestation of experiences that joyfully express our uniqueness. And heart wisdom knows that creation occurs in cycles and waves, not in straight lines, which is why matters of the heart can’t be planned. Rather than a singular end point, there are waves and cycles of experiences that expand us and enrich us and enliven us. Of course, as we become clearer about the specific forms of self-expression our hearts are revealing to us, we can call upon our superior planning skills to help the process along. For example, once I became clear that, in my heart, I wanted to be a writer, I had to learn to fit writing into my life and into other people’s schedules. Planning my own schedule to meet Living.Well deadlines is part of honoring the wisdom of my heart. The key is, planning is meant to support heart wisdom, not supplant it. So the problem with planning is not planning itself, but the misguided way many of us have been taught to apply it. Like so many others, Kay had been taught to plan her life, or at least her work life. Planning gave her a sense of direction and security. Yet that kind of direction and security are often, at the core, defenses against fear. When we’re disconnected from the heart wisdom that understands the truth of our magnificence and the truth of this endlessly abundant, www.livingwellmagazine.net
October 2018
interconnected Universe, we feel vulnerable. We feel small and isolated. And when we feel like that, the unknown seems like a vast space of potential threats rather than the loving womb of all creation. And so we make plans. We identify what we’ll do, based on what we know, and stick to the plan so we don’t drift into the dark night of the unknown. Kay ventured into that dark night. She let go of her strategies and plans and, instead, intended for deep self-connection. She made time for reflection, meditation and being in nature. She explored different things. She gave herself permission not only to acknowledge what she’d longed for in her heart for decades, but to honor it now rather than to continue holding it off for the future. She learned that the heart’s guidance comes in sparks of insight, ideas and impulses that show her only the next step to take rather than a fiveyear plan, because the steps themselves are not predetermined. They arise from the energy of the creative process itself, which is alive and organic and iterative. But it’s not random. There is an intelligence in the heart’s orchestration of circumstances, details and opportunities that defies linear logic. If you’ve ever looked back at your life and recognized the immense beauty and complexity of the seemingly chance events that ended up being significant to who you’ve become, you know what I mean. Being peacefully in the unknown is about being willing to trust, right now, in that vast and loving intelligence which is orchestrating things on our behalf. And it’s also about being willing to participate with that loving intelligence rather than blind ourselves to it with our plans. That means becoming finely attuned to our intuition and our energy, choosing to be guided by what lights us up and what fills us up rather than by strategies and formulas. That’s what Kay has been doing – that, as well as actively cultivating trust in this approach. In — continued on next page
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her email she told me that, as she begins a new phase of her transition, which is equivalent to an internship in a field completely unrelated to the field she left, she is genuinely excited and has been showing up early for her job, which was not the kind of experience she used to have with work.
she is right now. She’s not waiting for some predetermined end point before she deems herself a success and allows herself to celebrate. She’s celebrating the journey she’s on, with all of its twists and turns, and reveling in the expression of aspects of herself she’d previously kept under wraps.
She also shared with me a news story directly related to the field she’s in now, which reported on something enormously significant and unexpected that will create unprecedented opportunities in the field. Really, it’s huge, and had anyone predicted it would happen, their prediction would have seemed improbable almost to the point of being ridiculous.
She’s on her path, living both from and into the fulfillment of her heart’s desires. She’s emerging from the unknown moment by moment and step by step, gaining clarity and confidence as she goes. She’s beginning a new wave of expansion that’s creating momentum in the direction she wants to go.
As I read the article I could almost see the invisible hand of the Divine behind the scenes, revealing this incredible potential to Kay as a reflection of her own abundant potential to thrive in the work that lights her up.
I’m tickled that she didn’t follow her old plan and just get a new job. Instead she’s getting a new life, and she’s bringing new life to the world. That’s what becomes possible when we let Love lead.
Formerly a successful finance director in the corporate world, Suzanne Eder is now an award-winning writer, healer, transformational teacher and personal guide. She completed a comprehensive 4-year program in mind-body-spirit healing at the Barbara Brennan School of Healing, and she has devoted her life and work to an ever-deepening understanding of how to create deeply fulfilled lives through an understanding of our spiritual nature. She was a featured speaker at the 2015 TEDxWilmington conference and her popular talk is available on YouTube. She offers inspired and practical counsel in all areas related to personal growth and transformation. Visit her at www.suzanneeder.com or email her for more information at suzanne@suzanneeder.com.
And what was equally satisfying and delightful to me was Kay’s appreciation for where
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Room freshener two ways When you don’t have fresh flowers but you wish your house smelt like them, try making your own scented spray. Play around with the scents to your liking. Both of these air fresheners will keep for up to a year and you can use them as often as you like. Adding essential oils will give the smell more oomph and make them last a lot longer in the air so I highly recommend using them. Rosemary, Sage & Lavender Air Freshener The Art of Natural Cleaning Tips and techniques for a chemical-free, sparkling home By Rebecca Sullivan Discover how to make your own natural home cleaning products for a simpler, more environmentally friendly home. This handy little guide is the perfect companion for anyone who wants to keep their home sparklingly clean without resorting to chemical products. Rebecca draws on traditional cleaning techniques, bringing them up to date to suit the modern home. Taking the time to create your own cleaning products, from floor polish to washing up liquid, creates a more mindful approach to the home and encourages greater respect and care for our surroundings.
This is an invigorating and floral air freshener – not sickly or fake-smelling, more like your nana’s garden in spring. Rosemary and lavender go together perfectly. Makes 500ml 4 sprigs of rosemary 2 sprigs of sage 2 teaspoons dried lavender or 3 sprigs of fresh lavender 2 lemon slices 500ml water
Room freshener two ways
With just a few simple ingredients, such as salt, bicarb, lemons and essential oils, your home can be clean, fresh and fragrant, as well as environmentally friendly. This inspiring guide is a must for anyone interested in living a simpler, more purposeful life. About the author: Rebecca Sullivan is an eco-agronomist, activist, food writer, urban farmer, entrepreneur and home cook. She is passionate about heritage, preserving traditions, and passing on a wealth of ‘granny skills’ to future generations. She is the author of The Art of the Natural Home, also published by Kyle Books, and Like Grandma Used to Make, published in Australia. @grannyskills (Instagram) Amazon and Barnes & Noble
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October 2018
4 drops each of rosemary and lavender essential oils (not a must but these will give more oomph to the spray) 500ml spray bottle (recycled is fine) Place all the ingredients in a small saucepan. Bring to a simmer over a medium heat, then cover and leave the mix to simmer for a further 5 minutes. Remove from the heat and leave it to cool, then pour into a spray bottle – there’s no need to strain the ingredients as they will continue to infuse in the bottle (though you can strain them out if you prefer). If the sprigs are too tall for the bottle, just break them in half; you can also twist the lemon slices and add them at the end, fresh, if you prefer. Refresh the herbs and lemon slices in the bottle regularly to keep the smell lively, as it will dull over time. If they become mouldy, just remove and discard them. This will keep for up to a year and you can use it as often as needed.
Moth balls
Handy wipes Eek. When I think about poor baby’s bottoms being scrubbed so frequently with baby wipes I get a little sad. These, however, make me happy. They are super natural and great for all of us, not just for mums and babies. Makes 50–100 wipes 240ml witch hazel 1 tablespoon aloe vera gel 1 tablespoon raw organic coconut oil or nut oil 10 drops of lavender essential oil 10 drops of eucalyptus essential oil 1 roll of kitchen paper 1 medium-sized Tupperware or plastic container big enough to hold half a roll Mix everything, except the kitchen paper, together in the Tupperware or plastic container. Using a sharp knife, carefully cut your roll of kitchen paper in half horizontally. Place half the roll (wrap and save the other half for the next batch), into the container, put the lid on and shake it. Leave for 20 minutes, then pull out and discard the inner cardboard roll. Pull up a piece of the now-wet kitchen paper from the centre and put the lid back on. Use as required. These will keep fresh and moist in the closed container for up to 6 weeks.
Handy wipes
For anti-bacterial wipes, follow the method above, instead using 240ml cold water, 75ml apple cider vinegar and 8 drops each of tea tree, eucaplyptus and lemon essential oils.
Moth balls There is nothing more irritating than pulling out your favourite sweater at the beginning of winter to find it has holes in it, having been munched on by the moths. Shop-bought moth repellents can be full of nasties, such as camphor and dichlorobenzene, and often smell awful. These handmade ones are not nasty at all and will also make your clothes smell delightful. In short, the moths hate these smells and should stay well away from your cashmere. MAKES 2 an old pair of tights or stockings or some old thin muslin 2 cotton wool balls ribbon or twine choose from one of the following dried herb (and fruit/spice) mixtures * ½ handful of rosemary and ½ handful of peppermint or garden mint * ½ handful of lavender and ½ handful of rosemary * 1/3 handful each of dried citrus peel, broken-up cinnamon stick and lavender * some dried rose petals for an extra appealing scent (optional) * a few drops of essential oils to match the scents of the herbs chosen above Cut off the legs of your stockings or tights – you only need the foot part for this. Mix your chosen herbs together, adding some dried rose petals to the mix, if you like. Add the drops of essential oils to the cotton wool balls. Fill each stocking/tight foot with a cotton wool ball and half of the herb mix, or use two squares of the muslin measuring about 15cm x 15cm. Tie a knot in the top of each, then finish with a piece of ribbon or twine. Place in your drawer, give each sachet a scrunch and hey presto! Scrunch to release the oils every so often (about once a month) to keep the moths at bay. Replace every couple of months with a fresh sachet. www.livingwellmagazine.net
October 2018
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Halloween: The Sexiest Holiday Of The Year Yes, you read that correctly! Halloween may be, hands down, the sexiest holiday—and I’m not just saying this because it happens to be my favorite holiday. I’ve got some hard science and concrete research pulled together to support this theory. Whether you’re single, dating or in a long-term committed relationship, Halloween has all of the potential ingredients required to reignite desire and spice up one’s love life. It combines everything our brain needs to increase the production of those integral “feel good” chemicals in the brain that produce the human experiences of desire, attraction and LOVE. Helen Fisher, a biological anthropologist and neuroscientist, has spent the past few decades dedicating her work to the study and research of human behavior. She’s a leading expert in the field and a pioneer in examining the neurochemistry of sex, love and relationships. I’ve 18
Dr. Dianna Palimere
referenced her work in countless articles—not just because I’m a complete fangirl of her scientific research studies (which, I am…I told her this once at a conference, in an elevator and she hugged me. She rocks). But, I digress. Fisher’s work has dissected what we’ve come to understand as love into three categories: lust, attraction and attachment. Each of these categories has a distinct set of neurotransmitters (brain chemicals) which differentiate them. Lust is characterized by testosterone and estrogen. Attraction is driven by dopamine, norepinephrine and serotonin. And attachment is characterized by the release of oxytocin and vasopressin. Here’s a very brief, nerdy scientific explanation of what each of these chemicals does (skip to the next section if you just want to get down to the Halloween-sexiness of it all).
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Our brain’s hypothalamus stimulates the production of testosterone and estrogen in the testes and ovaries. Known as our “sex hormones” they are present in both males and females, though to differing degrees and are responsible for desire for sexual gratification. In contrast, the neurotransmitters associated with attraction are part of the neural pathways known as the “reward” system of the brain. Essentially, when we experience something that feels good, it’s the release of these chemicals, which drives us to seek out more of it. This is great when it’s a positive, healthy experience. Unfortunately, it also works this way with unhealthy behaviors, like gambling and addiction. Conversely, when something hurts us, that “lack of reward” is experienced by the same pathways and it’s part of our brain’s internal warning system (e.g., fight or flight responses). While lust and attraction are part of romantic love, the third category, attachment, can be applied to general love relationships, for example close friends and family. Oxytocin is most widely known as being a “bonding” hormone. It is released with touch—including holding hands, hugs, cuddling; and is essential in bonding a mother to her offspring, for example, while breastfeeding (which is why the medical community now encourages fathers to also pay attention to having skin contact with their newborns). Vasopressin’s role in love relationships is linked to long-term pair-bonding, commitment and monogamy.
The Sexiest Holiday of the Year What makes Halloween so sexy? Let’s begin with the obvious: lust (desire for sexual gratification), and the myriad of opportunities Halloween provides for this through fantasy and sexy costumes. It’s the perfect time to talk with your partner about sexual fantasies, role-play and “dress-up.” In my work with couples, I recommend that they create a “Yes/No/Maybe” sheet, where they separately fill in a three-column worksheet with sexual fantasies that they would like to try (yes); would be open to trying (maybe); or would absolutely have no interest in (no). It’s an excellent opportunity to open up a discussion about a topic which might otherwise feel uncomfortable. And, because it’s Halloween, there is ample opportunity to buy costumes, from regular stores, and have fun with it! Attending costume parties/events can provide creative places to explore some of these fantasies in a publically, socially-sanctioned manner. My personal recommendation would be to check out the Burlesque Halloween Ball or the Masquerade Ball (both located in Philadelphia). The latter is not to be confused with the Masquerade Swingers Ball, located in Cherry Hill, NJ. Attraction and the chemicals associated with our “reward” system are stimulated by almost all things related to Halloween: fantasy/novelty increases dopamine production, increasing desire and attraction. Listening to music and dancing are also activities which boost dopamine, and are typically part of Halloween parties/events. Perhaps that’s obvious…but don’t forget that norepinephrine is also part of this system. Also known as noradrenalin, it plays a large role in our “fight
or flight” response. In circumstances where we know we’re in a safe setting, our feelings of “fear” are translated into excitement and fun (e.g., an adrenalin rush). There’s a fantastic article by A. Javanbakht & L. Saab, “The Science of Fright: Why We Love to Be Scared” (2017); if you want to dig deeper into that topic. Halloween provides many, many options for this kind of stimulating, scary excitement: corn mazes at night, haunted houses, horror movies, murder mystery dinners, and even haunted river cruises. Because there is overlap in the circuitry of the brain, that shot of adrenaline which accompanies those kinds of fear-based activities also increases sexual desire. My personal recommendation for something to try that combines novelty, with fear, excitement and fun is The Undercover Unit (www.undercoverunit. com) also located in Philadelphia. It’s truly a unique experience and while it runs shows all year round, the fall seems to have more fun-scary kinds of themes—naturally! Note: Regardless of your plans, if the evening doesn’t turn out as hoped, taking a cold shower at 57ºF can increase dopamine production up to 250%! J Whether it’s dancing or clinging tight to your partner’s arm through a haunted corn maze, there tends to be a lot of contact during these activities (or at least, the opportunity for closeness and contact). And with all of that that contact, the brain pumps out oxytocin and vasopressin, leading to deeper feelings of attachment. For those who prefer a night at home, snuggling up to watch a scary movie together will also produce the same bonding chemicals. Halloween falls on a Wednesday this year, which is actually perfect for adults with children, as there tend to be Halloween-related activities on both the weekend before and afterward, when it falls mid-week. That’s twice as many opportunities to plan a “date night” and get out there and have fun exploring all of the sexy, spooky, exciting offerings of the Halloween season!
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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October 2018
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me too.
Dreams and #MeToo Kat Samworth
our minds and bodies. Our dreams will poke through our consciousness in ways that are specific to each of us, to our own personal experiences.
The storm of the #MeToo phenomenon has certainly stirred up the status quo. Many have been and are continuing to come out of the closet to admit to abusive sexual experiences that had been quietly swept under the rug for many years. Although much of the #MeToo publicity has centered around those in the limelight, there have been millions of ordinary people tweeting their own cries of #MeToo. And despite controversies around exacerbating false accusations, this movement is casting a needed light of awareness onto societal shadows. #MeToo has given people a place to be heard and seen. Finding space to begin to speak the unspeakable is in line with the intent of the original ‘me too’ movement created by Tarana Burke, back in 2006 when hashtags weren’t yet a thing. There are ordinary people that are beginning to crack open doors to speak about what’s been going on in workplaces, in childrens’ bedrooms, in churches, on college campuses, even in a pediatric physician’s office for God’s sake! A collective voice is rising, demanding that sexual misconduct, molestation and violence no longer be tolerated and will no longer be kept quiet! With the catalyst of #MeToo, many are finally speaking the unspoken and are seeking support. But there are still many others who have had their own private “me too” experiences and who for a whole host of reasons, are not yet ready to openly tweet “MeToo.” Sometimes the first witness a person has to sexual abuse is a dream. Our dreams know our deepest and darkest secrets. They remember all the times when boundaries were crossed. They know about all the inappropriate, creepy, or violent sexual experiences that have been pressed down to the lower levels of our being. And when our dreams sense that we are ready to begin to process and heal, they will tweet to us in their own way. They will shine a light onto the long hidden crevices of 20
Clients come to me with mysterious dreams. They have a thirst, a desire to know what their dreams are trying to tell them. Quite often my clients have some kind of “me too” experience that is begging to be addressed. Unfortunately, “me too” experiences are prevalent. For all the people who have publically tweeted #MeToo, I am guessing there are just as maOur dreams are on the side of our soul. They want to heal our inner wounds so that we can live the life we are meant to live. “Me too” experiences can range from violent violations to inappropriate encounters. All of these difficult experiences involving sexuality are loaded with confusing feelings, sensations and conflicting cultural messages. Dreams are willing to go to the hard places, dig them up and bring them out. Dreams do this because they are a natural resource in us that knows this: it is in the coming out of hiding, secrecy and shame in a safe space that healing can begin. When we allow our dreams to be our deepest witness, the tight grip of long held trauma and pain from difficult sexual experiences can begin to loosen. There are clients of mine with their own private “me too” stories whose have found the courage to step into dreamwork. They are ready and willing to face what their dreams are bringing up. One client (I will call her Jill – please know that she has graciously given me permission to write anonymously about her work in the hopes that it could help another) had a series of dreams that provoked her into dislodging memories of her experiences with childhood sexual abuse. Jill is miles away from tweeting #MeToo to the world. She has just begun to touch into some of her difficult memories. Often it is a gradual process. But what’s true is that the #MeToo movement has helped her know that she is not alone.
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In the first dream that Jill brought to me, a man dressed in white (she thinks he is a doctor) takes a scalpel and cuts down the length of her arm. Although she is in “serious pain,” she does not speak to the man. In the dreamwork session, I asked Jill if she would be willing to go back into this dream experience with the man. She agreed to try it. As she was re-imagining the dream scene, I asked her what was coming up for her. She remembered something she hadn’t included in her written dream report. She remembered speaking to herself in her head… Beg him please to stop, stop. And then .. Don’t bother because he won’t listen. In that moment, something popped into Jill’s awareness. She opened her eyes and said. “This was like when I was molested. I felt so helpless.” Jill and I both paused and took a breath. There are no words to fully describe this kind of pivotal moment that our dreams can bring. With the help of her dream and with me as a witness, Jill was able to safely feel into this helpless place for the first time in many years. At first glance, this dream had felt like a nightmare for Jill. But what it was offering was an opening to a path to healing. The man in Jill’s dream found an incredibly provocative way to touch deeply into a very old wound.
in her life. Gradually, she is learning to slow down and feel into her true desires and she is learning what it means to create healthy boundaries. New dreams will likely surface to further Jill’s healing process. Dreams have keys to unlock doors that have been sealed shut for a long time. They sometimes do this in strange and paradoxical ways. Who would have guessed that a man cutting Jill’s arm with a scalpel could help her find a pathway to healing? Dreams are a wonderfully mysterious resource. They are incredible in that they know all of our #MeToo stories, even the ones we’ve kept silent and hidden. It takes courage to step back into these long held and often painful places. But if we can begin to trust our dreams, we just may find that they are our deepest allies.
As Jill continues her work with dreams, they are helping her feel the effects of this wound. With experiences of sexual abuse, Jill’s boundaries got crossed and mixed up. In one dream she willingly allows a man that she is not attracted to, to kiss her. In another dream, she walks away from a man she is attracted to. Her yes’s and no’s got switched up. Experiences of sexual abuse are a violation of physical and emotional boundaries, often compromising the ability for discernment. Since her dreams have brought this to her awareness, Jill is beginning to see how this plays out
Kat Samworth PT, BEE is a Natural Dreamwork Practitioner, Yoga Instructor & Certified Health Coach living in Wilmington, Delaware. Kat’s approach is one of deep care and respect for each individual’s soul. She believes that every dream is a precious gem offering inner wisdom that can lead us towards who we are meant to be in this life. She feels privileged to step into the mystery and the magic of dreams with her clients. Kat works in person, over the phone or Skype. To learn more about services and to read Kat’s dream blog, please visit www.dreamforyourlife.com. Like the Dream For Your Life facebook page. Contact Kat at 302-584-5917 or dreamforyourlife@gmail.com.
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Feeling Connected Makes Life Better Karen Verna Carlson
What fosters pleasant feelings within you? What makes you aware of feeling good? Think of something specific, something recent—today hopefully. Bring that memory of a feel good moment into the light of now. It’s probably something pretty simple. Mine is watching a doe and fawn grazing just 20 feet away this morning as I sat on my deck, typing. I felt this inner up-swell of delightful awe strong enough for me to recognize I was experiencing an especially pleasant moment. Their tails went swish, swish—white flashes—without making an audible sound. Mama’d look towards me for a minute or two, then lower her head for more nibbling. The fawn next to her synchronously mimicked mother. Look, nibble, nibble, nibble, look, swish,swish…. Appreciate Pleasure Effects They were an exquisite sculpture of serenity. Rather than immediately go back to my writing, I watched, and like a movie director used the opportunity to appreciate the pleasure effects— in the background forest, leafy luminescence glowing fuchsia, chartreuse and gold, imbued with quiet but not silence as only nature can orchestrate. A soft sylphlike breeze refreshed my face. In this pleasure moment, I realized I felt deeply, satisfyingly connected to something bigger, grander. Daily mind training has opened me gently to the pleasure of connection experiences. Connection between my inner and outer worlds. Connection between the physical and non physical aspects of life. Connection with other life forms. Connection = Love Pleasure is inherent in connection and like a seed in soil, germinates naturally into being. The entelechy of an oak is in every acorn. The entelechy of love is in every person and germinates in the soil of connection. True connection is pure love, I realize. Pure love has no ulterior motives, no hidden agenda. Pure love is pure joy—it has no pain. Connection with oneself is inherent in any connection. The degree and quality of self connection determines our capacity for other connections. Substituting the word love in those statements is accurate. Connection is synonymous with love, so feel free to replace every mention here of connection with the word love. Paradoxically, true connection is an expansion of self so that one loses the sense of self being distinctively separate. Discover True Self Autumn is the season when “nature begins her work again by dropping and scattering seeds,” writes Parker J. Palmer (A Hidden Wholeness, the Journey Toward an Undivided Life, Jossey-Bass, San Francisco, 2004). “In this season of new beginnings [you] might inquire into ‘the seed of true self.’ What seed was planted when you arrived on earth?” Palmer suggests we can excavate childhood memories to recall and reclaim birthright gifts and potentials that may have been buried or derailed by forces within and around us. “It can be a powerful experience to realize how much dormancy we contain,” he says.
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Experience Wholeness Mind training definitely facilitates releasing or germinating wholeness by allowing us to rediscover and live more fully from our true selves. Last month’s column referred to mindfulness practices as a means to discern what’s too tight and what’s too loose. A middle way gradually emerges. That’s where my true self lives. My decades of self improvement activities as a practitioner and a professor sometimes ran counter to befriending myself. I would lose perspective that the most important ingredient in a satisfying life is my genuine appreciation of my unique package of body, mind and spirit. Strengthen Self Connection I happen to think my unique package is a spiritual being having a human experience. My frame of reference used to be that I was a human aspiring to become more spiritual. The first paradigm fosters a better self connection for me. My orientation now is to think thoughts and engage activities that feel more congruent with my true self, from whence loving kindness naturally bubbles forth. Recognize Assets, Gifts Self improvement continues to manifest along my life journey these days but I’m oriented towards experiencing and expressing loving kindness, towards discovering those assets, those gifts naturally mine to begin with. Palmer reminds us, “We cannot give what we do not possess, so we need to know what gifts have grown up within us that are now ready to be harvested and shared. If they are mine, grown from the seed of true self, I can give them without burning out. Like the fruit of a tree they will replenish themselves in due season.” Trying to serve the world’s needs, I’ve repeatedly burnt out because I was prematurely offering resources not fully developed, resources with which I was not fully connected.
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Adopt a Friendly Attitude Connecting with your breathing as you sit quietly, opens the possibility of connecting with your true self, with your true resources. “Transformation may occur,” observes Palmer, “precisely because we don’t demand it.” As I mentioned last month, mind training fosters self connection by facilitating self discovery, and by accepting in a friendly way what you discover. Adopt a curious attitude about who you really are, and investigate that instead of running away to another distraction. Enjoy Abundance Consider your pleasure memory from the first paragraph. Since pleasure only manifests through connection, ask yourself with whom or what you felt connected. Give some time to exploring numerous possibilities, levels, and dimensions—inner/outer, physical/ nonphysical, mortal/mystical—rather than seeking one pat answer. Mindfulness practices do take time. “But when the hours [we spend discovering and connecting with ourselves] have meaningful outcomes for our lives,” says Palmer, “time stops feeling scarce. Time, and life itself, becomes more abundant as we learn to live more responsively to the wisdom of [our true selves].” 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, timeand cost-effective 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
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October 2018
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Aerobics came into vogue in the 1960s when Dr. Kenneth Cooper published “Aerobics.” Since then, the continuous movement of large muscle groups for periods of time lasting 20 minutes or longer has been touted as the choice for those seeking weight loss or preventing extra pounds. The reality is that aerobic activity does burn calories once a certain point of time is reached, but there is a better way to shed extra pounds and keep them off: by shifting how we think about exercise and weight loss/control. The best exercise strategy is NOT working out with the goal of burning a few hundred calories. But don’t throw away your running shoes or cancel your gym membership just yet! From today on, let’s exercise to challenge our bodies to change the survival objective and alter how calories are stored. In most workouts that involve walking or aerobics, we will burn an average of 50-300 calories. This quantity is within the available amount of sugar stored as glycogen in the muscles and liver. After performing long, low-intensity exercise, many people fail to reach the point where they are drawing significant fuel from fat. It typically takes about 45 minutes before the fat stores are tapped. Due to the low bloodsugar levels created, most find themselves exhausted, irritable and ravenous following exercise, which leads them to load up on calories. In order to survive long bouts of low-intensity activity, the body depends on fat stores for its extended endurance needs. Performing this type of exercise signals the body to store calories as fat. If our body could talk, it would say each time we eat, “I’d better keep my fat stores full in order to survive the next low-intensity endurance session.” In order to maintain (or regain) our optimum weight, we need to stimulate our body to burn fat instead of storing it. We also need to perform activity that quickly starts using fat for fuel by first rapidly depleting the energy stored in your muscles and liver!
This Doctor’s Secret to Keeping Excess Weight Off Dr. Scott E. Rosenthal
Exercise is vitally important for optimum health, but it can be so boring and exhausting. Plus, staying motivated presents a challenge. Like most, I was taught that I must be handcuffed to a piece of moving equipment for hours each week to achieve any results. “Burn calories, burn calories” was the mantra. After studying the current research, I found this to be not only false, but also a possible CAUSE of weight gain! Wait a minute! Am I suggesting that that doing aerobic activity— such as jogging, walking or chugging along on an elliptical machine or stair climber over a 20-60 minute period, five to six times each week— can cause weight gain? YES, that is exactly what I’m saying! This is due to our body’s incredible ability to adapt to the demands of its environment— otherwise known as its drive for survival. 24
Interval training satisfies all of the above needs. It consists of alternating low and high intensity activity performed in a single session lasting between 9-30 minutes. The high intensity portion quickly uses up the fuel stored in the muscles. This causes the body to pull energy from the bloodstream and stimulates the breakdown of fat. Interval training over time causes a useful adaptation for survival and increases the ability of the body to store calories in the muscles, instead of as fat. Now, if you could talk to your body it would say, “I’d better keep storing more of my calories in the muscles for the next intense activity requiring quick and available energy.” One additional benefit found in interval training is that calories are burned continuously for hours following a workout, whereas it stops almost immediately following low-intensity, long duration exercise. Other benefits range from an improved cardiovascular system to enhanced immune function.
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October 2018
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Tips for performing an interval training routine: Use your favorite piece of cardio equipment (I prefer to alternate between a stationary bicycle and stair climber machine). Start at a very low intensity setting accomplishing about 50% of your target heart rate for 2-3 minutes. Increase the tension enough to achieve about 70-90% of your target heart rate or to the point where you feel like you “run out of gas” after about 10-60 seconds (depending on your fitness level). Changing the tension is superior to just going faster— it wears less on your joints and prevents injury. Follow the high intensity with another 2-3-minute period with no or little tension while your heart rate drops back down. Repeat about 6 times with high intensity and end with a 3-5 minute cool down. Perform on an empty stomach, preferably in the morning before breakfast (this dramatically increases your results). Take at least one day off in between workouts for adequate recovery and to avoid the fat-stimulating effects of over-exercising. Although interval training can be modified and performed safely with most individuals, it is demanding on the heart, lungs and muscles. Please
check with your doctor prior to starting a routine. Also, be sure that you are properly trained to use the chosen piece of equipment. The information in this article is not meant to suggest that you should stop taking walks, bike rides and other activities that reduce stress, aid in digestion or provide leisure time with friends, family or your dog. Pound for pound, the secret of meaningful and permanent weight loss and maintenance is through interval training. I love the results, the time it saves, and how easy and comfortable it is to perform. I recommend it to my patients. If you are frequently cuffed to cardio equipment for extended time periods, or not doing anything at all, consider using interval training. Just a few minutes each week will profoundly improve your shape and state of health.
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.
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October 2018
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Buckwheat Crêpes with Smoked Farmer’s Cheese, Asparagus & Mushrooms Serves 4
Ciderhouse Cookbook: 127 Recipes That Celebrate the Sweet, Tart, Tangy Flavors of Apple Cider by Jonathan Carr, Nicole Blum, Andrea Blum Inspired by the full flavors emanating from their idyllic ciderhouse located in the heart of a rustic New England apple orchard, Jonathan Carr and Nicole Blum’s recipes, developed in collaboration with chef Andrea Blum, celebrate the versatility of fresh cider in all its forms. Ciderhouse Cookbook teaches home cooks how to make a full array of traditional cider products, including cider syrups, molasses, vinegars, shrubs, and switchels, as well as apple preserves. The 127 cider-enriched recipes that follow are simple yet elegant, ranging from Oven-Roasted Asparagus with Garlicky Apple Vinaigrette to Braised Lamb Stew with Apples, Switchel, and Yogurt Mint Sauce; Cider Mimosas; Apple Pommeau Cake; and Crêpes with Fried Apples and Cider Caramel Sauce. With beautiful photography that captures the ambiance of the ciderhouse, this book is a deliciously loving tribute to America’s favorite fruit.
“Exerpted from Ciderhouse Cookbook by © Andrea Blum, Nicole Blum, and Jonathan Carr. Used with permission of Storey Publishing.” Crepes and Caneles: “Photography by © Colin Price.” 26
Buckwheat crêpes and cider are a traditional combination in northern France, and an entire book could be written on the various ways to fill these savory pancakes. Though these crêpes do not contain any ciderhouse products, they are a perfect match for a glass of cider at lunch or dinnertime, and as such we had to include this recipe in the book. If you’ve never made crêpes before, you will see just how easy they are to whip up for a quick supper. Their ability to accommodate a multitude of flavor combinations makes them quite versatile for rolling up a special filling or for using up some savory or sweet leftovers from the refrigerator. Our cooking habits change as the world awakens in spring, and with the apple blossoms in the orchard come the wild morel mushrooms. If you are an intrepid forager and know where to look, these delicious mushrooms pop up in secret spots all over the country. At the same time, our garden is lush with spring alliums — garlic chives, green garlic, and scallions — and the “Hadley grass” (known to nonlocals as asparagus) is prolific. If we were inclined give our dishes cute names, this crêpe would be deemed “Spring Has Sprung” or something similar. The smokiness of the cheese with the earthy buckwheat will kind of blow your mind. Note: Keep in mind that morels need to be thoroughly cooked before you eat them. You can use dried mushrooms if you don’t have access to fresh. To reconstitute dried morels, soak them in a bowl of water for 15 to 30 minutes until plump. Crêpes 1 cup whole or 2% milk 1∕3 cup water 3 eggs ½ teaspoon salt 2∕3 cup buckwheat flour ½ cup rice flour 3 tablespoons sunflower oil 1 teaspoon butter or sunflower oil www.livingwellmagazine.net
October 2018
Filling 1 bunch asparagus, woody ends snapped off 5 tablespoons extra-virgin olive oil 1 teaspoon salt 1 cup chopped garlic chives, scallions, or green garlic 2 cups sliced morels or your favorite mushroom (see note) ½ pound Farmer’s Cheese (page 44), smoked but without cider syrup, or 2 cups grated Gruyère or fontina 1 Make the crêpes: Whisk together the milk, water, eggs, and salt in a medium bowl. Add the buckwheat flour and rice flour, then add the sunflower oil and beat vigorously for about 1 minute. Cover and refrigerate for 1 to 2 hours. (You can cook the crêpes right away, without refrigerating the batter, but they just may not be quite as soft and flexible.) 2 Preheat the oven to 400°F (200°C). 3 Heat a crêpe pan or an 8-inch sauté pan (not a straight-sided pan) over medium-high heat. When the pan is hot — if you flick a little water on the pan, it should skitter across the pan before turning to steam — add the butter and swirl it around to coat the pan. Pour ¼ cup of batter in the center, quickly tilting the pan so the batter fills the entire bottom in a thin, even layer. Cook until the edges start to crisp up and the bottom turns brown, about 15 seconds, then flip over. Cook the second side again until crisp, about 15 seconds longer. Slide onto a plate. This first crêpe will be ugly and you should eat it immediately with a little butter or cheese. The pan does not have to be buttered for the subsequent crepes. Repeat, stacking the crêpes on the plate and covering them with a tea towel to keep them warm and fresh for filling. If the crêpes get too dark as you’re cooking them, reduce the heat. 4 Make the filling: Arrange the asparagus in a single layer on a baking sheet and drizzle with 2 tablespoons of the olive oil and ½ teaspoon of the salt. Roast for 18 to 20 minutes, until lightly brown and tender.
Image and continued recipe on opposite page.
5 Heat the remaining 3 tablespoons olive oil in a small saucepan over medium heat. Add the garlic chives and sauté for 2 minutes. Add the morels and the remaining ½ teaspoon salt and sauté until the liquid from the mushrooms cooks off and the mushrooms begin to fry, about 10 minutes. Remove from the heat. 6 Lay one crêpe on a work surface or a plate. Spread 2 tablespoons of the cheese down the center of the crêpe, the desired number of asparagus spears (the exact number will depend on their thickness) alongside the cheese, and follow with a few spoonfuls of the mushrooms. Roll your crêpe and set on a serving plate. Repeat with the remaining crêpes. www.livingwellmagazine.net
October 2018
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Canelé de Pomme
Makes 16 standard-size or 30 small Canelés Canelés, one of our favorite sweets, are soft bites of flan baked in a special mold, yielding a crispy caramelized shell that leaves you wanting another. Furthermore, they look absolutely irresistible. You’ll need to plan ahead, as the batter needs to sit in the refrigerator for a day or two before being baked. 4 cups whole or 2% milk 6 tablespoons butter 1 bay leaf Seeds scraped from 1 vanilla bean pod 4 egg yolks 4 cups confectioners’ sugar 2 tablespoons pommeau (page 26) or apple brandy 1½ cups cake flour ½ teaspoon salt 2 small apples, peeled, cored, and diced ½ teaspoon ground cinnamon (optional) 1 Combine 2 cups of the milk, the butter, the bay leaf, and the vanilla bean seeds in a small saucepan over low heat. Warm until the butter melts, about 5 minutes. Turn off the heat and let the liquid cool for 5 minutes. Remove the bay leaf. 2 Combine the egg yolks, sugar, pommeau, and remaining 2 cups milk in a medium bowl and whisk to combine. Add the flour and salt and stir to combine. 3 Slowly pour the warm milk and butter mixture into the flour mixture, stirring continuously. Transfer the mixture to a pitcher and refrigerate, covered, for 24 to 48 hours. This step is crucial, as it allows the flour to hydrate. 4 Preheat the oven to 425°F (220°C). Chill the canelé molds (see note) in the freezer for 30 minutes. 5 Remove the batter from the refrigerator and let it come to room temperature. If some separation has occurred, gently whisk to combine. 6 Combine the apples and cinnamon, if using, in a medium bowl and toss together. 7 Place the chilled molds on a baking sheet and spray or rub them with olive oil. Fill each mold with batter up to about 1∕8 inch from the top. Place a small spoonful of apples on top of the batter in each mold unit (it’s okay if they sink). 8 Bake for 5 minutes, then reduce the heat to 375°F (190°C) and bake for 1½ hours, or until the canelés are caramelized (deep brown) on the outside. Turn the trays around halfway through the baking time. 9 Let the canelés cool before releasing them from the molds. They are best eaten the same day, but they freeze well and can be served after being defrosted in a 350°F (180°C) oven for 5 to 10 minutes. Note: Flexible silicone molds are easier to use and less expensive than the traditional copper molds; we suggest using those that are made especially for canelés. If you are the owner of some glorious copper molds, chances are you already know how to prepare them — if you don’t, read the manufacturer’s directions. 28
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October 2018
Apple Filling
CLASSIC APPLE PIE
Pie Crust 2 ½ cups all purpose flour 1 ½ tsp. salt 1 cup shortening ¼ cup ice water
Nancy O’Brien is a native of Philadelphia and the mother of seven children. With so much cooking to do for so many people, why not enjoy it? She took to cookery with passion, and she cooks with flair if not with a great deal of accurate measurement, Having lived abroad for some time and traveled extensively, she learned to appreciate some aspects of European cuisine. She is fond of certain French, Belgian, and German dishes and has a high regard for single-malt Scotch whisky. Her children’s favorites are closer to home, and they include turkey stuffing and desserts. Her apple pie is the classic example.
Mix dry ingredients. Add shortening. Cut with pastry cutter (or 2 knives) until it looks like gravel. Make a well in center and add water. Mix with a fork until mixture comes together in a ball. Cut ball almost in half (1 large and 1 small). Wrap in plastic wrap or wax paper and refrigerate for at least 30 minutes.
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October 2018
5 cups peeled, cored and sliced apples – use the apples you prefer (or whatever you have on hand) ½ cup sugar – adjust according to taste (for apple sweetness/ tartness) 2 Tbsp. flour ¼ tsp. salt 1 ½ tsp. cinnamon ½ tsp. nutmeg 2 Tbsp. butter Pie Roll out larger ball of dough and line pie plate with it. Fill with apple mixture and dot with butter. Roll our small ball of dough and cover filling with it, crimping the top and bottom together. Bake at 425° for 45 minutes or until brown. 29
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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October 2018
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From the Editor: Each morning most of us begin the day following our normal routines. Only today is different, because before sending the kids off to school you have decided to disrupt this morning’s routine with an added appendage of sorts to their backpacks. You have already sat the kids down the night before and explained to them why you have placed this new item inside their backpacks and why. Now it’s time to remind them what is and how to use it. We want to know what you think? Is this taking it a bit too far? Did you just scare your child to death? Is it worth it? Or is this what the future looks like?
Email me: diane@livingwellmagazine.net www.livingwellmagazine.net
October 2018
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