Sept14

SEPTEMBER 2014

LIVING WELL MAGAZINE™

CUSTOMIZED MEDICINE THE ART OF HEALING WITH ACUPUNCTURE THE FEAR OF BEING ALONE FOREVER PRESERVE THE HARVEST FOR WINTER MEALS AND HOLIDAY GIFTS HEALTH + HOME + FOOD + WEALTH + STYLE = recycle: share this magazine

Bayberry...

Exceeding expectations

an american small town in the making.

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

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

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

Visit us! www.bayberryhomes.com 1532 E. Matisse Drive, Middletown, DE 19709 info@bayberryhomes.com | (302) 376-7400 Mondays 12-6, Tuesdays-Sundays 11-6

www.blenheimhomes.com

words from the editors and publishers:

After over thirty years of owning several dogs and cats, the one thing we never had to deal with was fleas.

Unfortunately, but fortunately too…after saving so many stray cats, I suppose it was inevitable! In the last two years, we have used topical treatments, oral treatments, and diatomaceous soil, and almost anything else that might have been effective. Nevertheless, to no avail, we have continued to have a low level flea infestation.

That’s why I’m starting out with a big shout out to Dr. Rose Dileva, our own “Ask The Vet”, who in last month’s issue recommended sprinkling table salt on the carpet, leave overnight and vacuuming the next morning to kill fleas and their perspective flea larva, and they are gone! (Do not allow pets to ingest the salt, as too much salt for both cats and dogs can be toxic) I can’t tell you how many times an article and or information in LWM has been instrumental in helping us find solutions to our own day to day living. My point, that after two years and extensive hours perusing the internet to find answers to the age old question; How to get rid of fleas? The answer was right here.

In last month’s issue of LWM we did a piece on a cherry pitter from Emile Henry, since then we have ingested at least 10 pounds of cherries, removing the pits and putting cherries into anything we could Advertising Inquiries: possibly think of, as well as just enjoying an abundance of cherries in one sitting minus the pits. When we are relaxing with a big bowl of cherries on our lap stuffing our faces with those delicious succulent pitted cherries, nothing else in the world matters... “Life is a Bowl Brian Strauss -Publisher of Cherries”. Well since cherry season is pretty much over now, we will have to find someSales@livingwellmagazine.net thing else to pit. A bowl of olives sounds good too. Be sure to check out the recipes p24 this month for more innovative kitchen tools for the kitchen from Emile Henry, and make 302-355-0929 sure you mark your calender for the Emile Henry Warehouse Sale, (see their ad on p 9 for dates and location) an absolute must for people who enjoy cooking .and some very helpful items for people who don’t. The Tangine is one of my favorites. Quite the conversation Lita Latham - Account piece when serving guests try LWM’s fabulous Middle Eastern Chicken Tangine recipe, and Executive if you happen to be a vegetarian, you can easily exchange the chicken for a variety of your Lita@livingwellmagazine.net preferred vegetables. Also on Sept 11, All About Smiles presents “Exposing the Dangers of Mercury in dental care” Call 302-239-1641 for more info.

302-750-0898 LWM has you covered from head to toe with some of the best contributors in the country sharing their professional expertise in print and on our website at: www.livingwellmagazine. net Looking To Start Your Own Have Questions/comments on an article? Simply send us an email: info@ livingwellmagazine.net and we will be more than happy to try to get them answered.

Business?

You could be a LIVING.WELL MAGAZINE ASSOCIATE PUBLISHER Living Well Magazine is expanding into all areas of the country.

Business Opportunities are available: sales@livingwellmagazine.net

Enjoy! Brian & Diane Strauss Editors / Publishers Diane and Brian Strauss Associate Editor: Michael Strauss puppy love™ Creator Sean Strauss Executive Assistant Nick E. Daum Resident Artist and Creator of the Valentino caricature.

Liam McWilliams Design and Graphics Diane Strauss

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

Living Well Magazine welcomes your comments and suggestions.

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

VOLUME 9 NUMBER 9 LIVING.WELL MAGAZINE (ISSN 2325-2448) published monthly by Savendale Media Group, 1519 Old Coach Road Newark, Delaware 19711 Phone:302-355-0929 Fax:302-454-1867 www.livingwellmagazine.net

puppy love™ Enjoying the late afternoon sun on the beach in Rehoboth, Delaware.

www.livingwellmagazine.net

September 2014

Cover: by dcstrauss 3

Join us on

inside

Abdicating the Throne Suzanne Eder

The Real Legacy You’ve Left Your Children Part I Karen Jessee The Best Way Not To Stretch Before Getting Physical!

Dr. Scott Rosenthal The Lies About Happiness That We Have Been Told Joe White

26

6

44

6

FYI

40 32

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

36

The Fear Of Being Alone…Forever Sexual Health and Healing with Dianna Palimere, PhD, LCSW

30

The Art Of Healing with Acupuncture Dr. Kelly Brown

41

Summer Recovery Erica Reed

22

Tech Addicted: With Sean

19

Style Files: Tarra Ketley

20

Earth Talk: Is Antarctica Really Melting?

14

Five Ways to Take Your Sex Life to the Next Level Veronica Monet, ACS, CAM

38

Customized Medicine Brenda Pavlic, CPhT

11

Hamstrung Danny Singles, PT, DPT, MA

16

LWM TRENDS

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The prestigious— Living.Well Magazine Tried and True award is given only 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.

I’m Sadie Davis age 11 and I have Type 1 Diabetes.

8

Th 23 e Art of Eati

Checklist for Fall Garden and Landscape Care 12 AND Preserve the Harvest for Winter Meals and Holiday Gifts by Gardening expert, TV / radio host, author & columnist Melinda Myers

4

for facebook fan giveaways and updates!

42

Ask The Vet Dr. Rose Dileva

Sore Muscles? Don’t Stop Exercising Alisa Rose

www.facebook.com/ LWMLIVINGWELLMAGAZINE

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Upgrade What or How You Eat Karen Verna Carlson

Where’s Valentino?

46

37 www.livingwellmagazine.net

September 2014

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Specialized dementia care Respite care Hospice care Social Services

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September 2014

5

FYI

Chewie the English Bulldog Plush Toy (From Oliver & Hope’s Adventure Under the Stars) www.amazon.com (All proceeds going towards future medical grants).

The UnitedHealthcare Children’s Foundation

(UHCCF) is a 501(c)(3) charitable organization that provides medical grants to help children gain access to health-related services not covered, or not fully covered, by their parents’ commercial health insurance plan.

“Not Animal Tested” “Cruelty-Free”

The Foundation embraces and supports the concept of facilitating access to health-related services that have the potential to significantly enhance either the clinical condition or the quality of life of the child and that are not fully covered by the available commercial health insurance plan.

Families can receive up to $5,000 annually per child ($10,000 lifetime maximum per child), and do not need to have insurance through UnitedHealthcare to be eligible.

Released in August of this year a second book in the Oliver & Hope™ series, Oliver & Hope’s Adventure Under the Stars. The book is the much-anticipated follow-up to the award-winning Oliver & Hope’s Amusing Adventure. The Oliver & Hope series tells stories of adventure, curiosity and perseverance. Stories of hope and imagination.

The Foundation will donate all proceeds from the book to help fund future medical grants.

Vintage Pacific Weathered Black WOOED frames are handcrafted to showcase the exquisite natural patterns in the wood.

All WOOED sunglasses are well-equipped with high quality 100% UVA / B blocking polarized lenses with an anti-scratch coating.

WOOED sunglasses are made from a natural product that can be recycled, is biodegradable, energy efficient, non-toxic and look amazing.

The only problem you will incounter while wearing a pair of WOOED sunglasses, is everyone wanting to know where you got them! www.wooedbywood.com

What is the Leaping Bunny Program

www.uhccf.org/oliverandhope

The Coalition for Consumer Information on Cosmetics’ (CCIC) Leaping Bunny Program administers a cruelty-free standard and the internationally recognized Leaping Bunny Logo for companies producing cosmetic, personal care, and household products. The Leaping Bunny Program provides the best assurance that no new animal testing is used in any phase of product development by the company, its laboratories, or suppliers.

Disney Mickey & Friends Go Green!

EDDA USA announces the publication of, Go Green, the first book in a new series to help guide families toward a greener more sustainable life style.

The book is packed with unique green inspired activities, fun facts and tips featuring the much loved, Mickey and Miinie Mouse and friends.

Mickey and friends take families on a journey together to help guide them towards living a healthier lifestyle through a better understanding the environment surrounding us.

Avail: Barnes & Noble and Walmart 6

There is no law in the U.S. that regulates the definition of crueltyfree. In fact, many products that claim to be “cruelty free” or “not tested on animals” actually contain ingredients that are tested on animals or contain ingredients tested on by third parties. If you really want to be positive that shampoo you’re buying is crueltyfree, make sure the company is Leaping Bunny certified! The Leaping Bunny Program has certified over 500 companies that have agreed in writing to ban animal testing throughout their manufacturing process (including ingredients). Leaping Bunny requires assurances from individual ingredient suppliers, in addition to an unchangeable date after which these ingredients may not be tested on animals.

www.livingwellmagazine.net

September 2014

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Compounding Pharmacy

Save Way Compounding Pharmacy

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ph: 302.369.5520 fax: 302.369.5853 Toll Free: 877.225.8469

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“Anyone would look at me and think I am a normal 11 year old girl.

And I am; just with a few more complications than most.

I’m Sadie Davis age 11 and I have Type 1 Diabetes.”

Seventeen months ago my life changed drastically. I’m Sadie Davis and at the age of tenI was diagnosed with Type 1 Diabetes.

ketoacidosis when high ketone levels actually cause your blood to turn acidic.

Type 1 Diabetes is an autoimmune disease, which means my body’s immune system malfunctioned and attacked the cells in my pancreas that make insulin. Insulin is a hormone our bodies need to turn the food we eat into useable energy. I need insulin to survive.

My mom is a nurse which makes me very lucky because she knew the bad smell was acetone on my breath. She called my doctor and picked me up from school early. I remember being happy because I was getting picked up from school until my mom told me we had to go to the doctor’s office.

Since my body can’t make its own insulin, I have to either inject it every time I eat or wear an insulin pump that can deliver insulin 24/7

When we got to the office, they checked my blood sugar and it was over 600 (the meter wouldn’t read it, it was so high).

A normal blood sugar is around 100 – mine was six times the normal level!

Before I was diagnosed, I had strep throat. I had just gotten off the medication when I started acting weird. I was drinking a lot and using the bathroom more often. I was also very tired all the time. Common symptoms of type 1 diabetes are extreme thirst, frequent urination and fatigue.

One morning, my mom was dropping me off at the bus. I kissed her goodbye and she asked, “Did you brush your teeth?” I had brushed before I got on the bus to go to school. A funny thing can happen when your blood sugar gets too high – you get really stinky breath! Some people say it smells like rotten fruit or nail polish remover!

It happens because high blood sugars can cause something called 8

I was rushed off to A.I. DuPont Children’s Hospital in Wilmington, Delaware. Over the next three days, my family and I were educated on Type 1 diabetes. There was so much to learn! It was hard to keep it all straight. I learned how to check my blood sugar by pricking my finger about eight times every day and calculate insulin doses. I have to calculate how many carbohydrates are in my food each time I eat and then calculate how much insulin my body needs in order to process them. I learned to give myself frequent insulin injections and keep my carbohydrate intake under 200 grams every day. The dietician taught me about what I can no longer eat. I avoid high carb foods, like cake and candy, except on special occasions.

www.livingwellmagazine.net

— continued on next page

September 2014

— continued from previous page

After six months of managing my diabetes with multiple daily injections, I was finally able to get an insulin pump, which makes life a lot easier than injections. An insulin pump is similar to an IV. It is connected to me 24/7 and delivers the insulin I need throughout the day. I have to change where the pump is attached on my body every three days with a big needle, but I don’t have to give myself shots every time I eat now. Although, I still have to count carbs and be careful of what I eat, but it allows me to be much more independent because the insulin pump can calculate doses for me and deliver the correct dose of insulin. The smaller dosages of insulin make it easier to snack and consume smaller amounts of carbohydrates.

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Type 1 Diabetes is a challenge, but it just makes me try harder with everything I do. I love playing field hockey, acting, writing and hanging out with my best friends.

One of my best friends, actually, has diabetes too and our moms work together. Diabetes doesn’t stop me from doing anything I want to do. I do have times when my blood sugar is too low or too high and I have to take a break to treat it.

JDRF (formerly the Juvenile Diabetes Research Foundation) has helped me in so many ways. I am a Youth Ambassador for the State of Delaware and got to go to the 2014 Hope Ball in a beautiful gown. I also have a Walk team called Team Sadie. Last year Team Sadie raised over $1,000 for JDRF. JDRF is working to find a cure for type 1 diabetes and make my life easier until the cure is found. They are the largest funders of type one diabetes research in the world!

My team is looking forward to the Dover Walk to Cure Diabetes on November 1, 2014 in Silver Lake Park again this year and raising even more money to help put an end to diabetes!

Anyone would look at me and think I am a normal 11 year old girl. And I am; just with a few more complications than most. I’m Sadie Davis age 11 and I have Type 1 Diabetes.

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September 2014

9

TRICK OR TWEET

BLACK & ORANGE Benefit for the Birds

V W

ALENTINO!

Caricature created by: Liam McWilliams

Enter: Where’s Valentino Contest Find Answers Here

ow! There are thousands of readers who search for Valentino. He is hiding 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].

Here are the ANSWERS of Where’s Valentino!

A fabulous evening in support of Tri-State Bird Rescue & Research

* Silent ‘Hawk’tion * Dinner * Raffles * Dancing * Candy Buffet * Cocktails FRIDAY, OCTOBER 24 6 PM to 11 PM CHASE CENTER on the RIVERFRONT ALL PROCEEDS BENEFIT TRI-STATE BIRD RESCUE & RESEARCH

Information or Tickets at www.tristatebird.org

S imply O rganized Karen Jessee:

302.655.4637 Cell: 302.897.9638 jessimple@rcn.com

During the month of August, Valentino wanted to learn Yoga.So he went to visit Debbie Gill at Go within Yoga on P43 for private instructions..

July is a time to relax and learn —So Valentino decided to visit The Institute of Massage and Healing Arts on page 15. He heard they were having an Open House and wanted to find out about taking classes.

In June, Valentino was hanging on the white board in the Ad Art of Fitness which was on page 33. Most of the entries told us that he was too easy to find. So I guess we will have to make him a bit harder.

— keep searching and entering the “Where’s Valentino!”

Contest every month for your chance for some great LWM gifts, subscriptions, T-shirts, mugs,cookbooks,books, videos, etc. Or enter on our Facebook page www.facebook.com/ LWMlivingwellmagazine Make sure you like the page first.

Please remember to share our page with your friends!

Have you checked out our Pinterest Page yet.. Check it out pinterest.com/livingwellmag Soon you will be able to subscribe to the digital issue to read on your Ipad! Prefer a print copy? Don’t want to have to look for it. Now you can buy a print subscription for yourself and your friends! LWM subscriptions makes a great gift! Only $24.00 per year and you can order it from our website livingwellmagazine.net Every month your friends will remember that you want them to Live Well too!

Solutions for your Home & Office q organizing q clutter q resettling q personal shopping q downsizing design

Home Office Pets Children Elders

An easier way to live and work. www.nowsimplyorganized.com 10

www.livingwellmagazine.net

Karen Carlson September 2014

302-777-3964

CUSTOMIZED MEDICINE by Brenda Pavlic, CPhT Pharmacy Compounding is a vital aspect of healthcare today.

It is the mixing of active pharmaceutical ingredients to meet the unique needs of individual patients; whether that patient is human or an animal. While compounding has always been a basic part of pharmacy practice, today it is an area that has rapidly evolved. Since compounding meets the individualized needs of patients, pharmacists and other staff members develop a close relationship with medical professionals, caregivers and the patients they serve. They work closely with doctors, nurse practitioners, physician assistants, veterinarians, and other professionals with prescriptive authority to solve problems that are not addressed by commercially available dosage forms.

Practitioners often need to prescribe individually compounded medications for a patient with special healthcare needs. It may be simply changing the dosage form from a solid form to a liquid because a patient is unable to swallow a tablet or capsule due to age or because of a disability. For example, patients with a feeding tube must have their medications liquefied. It is crucial that the medication be compounded from the pure chemical resulting in a product that is free of all the extra ingredients contained in a tablet or capsule that can potentially clog the tube. Preparing a liquid also offers the needed flexibility in dosing for the patient requiring a much lower dose than is available. This is often seen when treating infants and small children who have serious health issues usually seen in adults and there is no pediatric dose or dosage form commercially available.

The ability to prepare medications free from substances that cause negative effects is extremely helpful to patients with special dietary restrictions such as those with autism, celiac disease, and gluten or lactose intolerances. Patients with allergies or sensitivities to certain substances can have their medicines custom-made without offensive ingredients. This can be extremely beneficial for those who cannot tolerate artificial dyes,

preservatives, artificial sweeteners, artificial flavors, sugar, gluten, wheat, corn, etc.

When medications have been discontinued by the manufacturer due to low profitability or because a newer drug has taken its place, a compounding pharmacy can duplicate these medications allowing patients who still require them to continue with their effective therapies.

Hospice patients need access to alternate dosage forms such as lollipops, topical transdermal gels, or suppositories as they lose the ability to swallow pills or liquids to treat their pain, agitation, anxiety, or nausea. Being able to treat these symptoms more easily not only helps the patient but also benefits the caregiver.

Compounding has proven to be an invaluable service for the veterinary community too. A compounding pharmacy can concoct the medications in dosage forms that make dosing easier for both the pet and the owner. Some of the options include flavored liquids, chewable treats, capsules, topically applied and systemically absorbed transdermal gels, or suppositories. Having all these options allows the pets’ prescription to be prepared in a form and flavor that best suits the animal’s preference. Compounding also provides the ability to combine several medications into a single dosage allowing for fewer doses. This can mean less stress for both the animal and the owner. For animals in a fragile health state this can improve their quality of life and potentially add time to their lifespan.

Pharmacy compounding has often been described as an art form. As with any creative endeavor, it is imperative that the preparer pay close attention to detail. A qualified compounder must have extensive training enabling him or her to advise and offer the best solutions to medication problems. The role of the compounding pharmacist has come full circle and returned to the roots of pharmacy. Meeting the unique needs of individual patients with carefully customized medications results in a positive outcome for all that are treated, regardless of species.

www.livingwellmagazine.net

September 2014

11

CHECKLIST

For Fall Garden and Landscape Care You can see and feel the change of seasons. Fall color is starting to appear, pansies, mums and asters are in the garden center and your thoughts are turning to preparing your landscape for winter.

the time of planting. In general, plant bulbs two to three times their vertical diameter deep. Follow specific planting and spacing directions on the package or tag.

Those in warm climates are switching to winter annuals, while those in colder regions are fortifying their landscapes for the cold winter ahead. No matter where you live, invest some time in preparing your landscape for the change in seasons.

Dedicating some time now will pay off with healthier more beautiful plants next spring.

Select animal-resistant bulbs to avoid squirrels digging up the bulbs and deer and rabbits eating the blooms. Daffodils, hyacinths, grape hyacinths and squills are a few to consider.

Continue to mow the lawn high as long as it continues to grow.

There’s no need to cut it short unless that is the look you prefer.

☑

Fertilize the grass with a low nitrogen slow release fertilizer like Milorganite (milorganite.com). Fall fertilization provides the greatest benefit to your lawn and gives you the best value for the time and money invested.

☑

Those in cooler regions growing bluegrass, fescue and perennial ryegrass should fertilize around Labor Day when temperatures start to cool. Then make a final application between Halloween and Thanksgiving before the ground freezes.

☑

Those in warmer climates growing centipede, Bermuda and zoysia should also fertilize around Labor Day. However, be sure to make the last fall application at least one month prior to the average first killing frost.

☑

Shred leaves as they fall. Leave some on the lawn to add organic matter and nutrients to the soil. As long as you can see the grass blades through the shredded leaves your lawn will be fine.

☑

Little Tommies (Crocus tommasinianus) tend to be more squirrel resistant than other crocus varieties.

☑

Those gardening in mild climates need low chill bulbs that will thrive and flower after a mild winter. Or purchase precooled bulbs for winter planting and spring flowering.

☑

Allow disease- and insect-free perennials to stand for winter. This will increase their winter hardiness and your enjoyment. The dried leaves, stems and seedheads provide beauty for you to enjoy, seeds for the birds and overwintering homes for many butterflies and beneficial insects.

☑

Plant trees, shrubs and perennials. The soil is warm and the air is cool – perfect conditions for planting and establishing trees, shrubs and perennials. And for those lucky enough to garden in warm climates, add a few winter annuals.

☑

Continue to water the landscape as needed throughout the fall. Be sure to water evergreens and new plantings thoroughly before the ground freezes.

No matter where you live or the size of your garden, get outdoors and enjoy the beauty of fall. And be sure to invest a bit of energy now to insure your landscape is ready for the season ahead.

☑

Use the rest of the shredded leaves in your compost pile, as mulch on top of the soil or as a soil amendment. Just dig a two to three inch layer into the top 12 inches of annual or new planting beds. These leaves will break down and add organic matter. By spring the leaves will decompose and the garden bed will be ready to cultivate and plant.

☑

Plant a few bulbs now for a colorful early spring display.

Incorporate compost, aged manure or other organic matter into the planting area. Add a low nitrogen slow release fertilizer at 12

www.livingwellmagazine.net

Gardening expert, TV/radio host, author & columnist Melinda Myers has more than 30 years of horticulture experience and has written over 20 gardening books, including Can’t Miss Small Space Gardening and the Midwest Gardener’s Handbook. She hosts The Great Courses “How to Grow Anything” DVD series and the nationally syndicated Melinda’s Garden Moment segments. Myers is also a columnist and contributing editor for Birds & Blooms magazine. Myers’ web site, www.melindamyers.com, offers gardening videos and tips.

September 2014

Preserve the Harvest for Winter Meals and Holiday Gifts

by Melinda Myers

The cucumbers have filled the vegetable drawer, you’ve run out of cabbage recipes and your family is refusing to eat one more BLT. Or maybe you just couldn’t resist that special deal on a bushel of tomatoes,potatoes or apples at the farmer’s market. So what is a gardener or shopper to do with all that produce?

Since properly stored vegetables will hold their flavor and nutritional value longer than those left in a plastic bag or set on the sunny kitchen counter, consider preserving some for the long winter ahead using one of several methods.

drying helps destroy harmful bacteria. Blanching involves a steam or boiling water bath followed by a cold water bath. Timing varies with the fruit or vegetable you are preparing.

Another ancient food preservation technique, fermentation, is experiencing a comeback. Cultures around the world have fermented fruits and vegetables for thousands of years. Unique flavors, storage options and health benefits have many gardeners revisiting this tradition. Fermenting cucumbers into pickles, cabbage into sauerkraut, and berries into preserves are just a few options. The ingredients can be as simple as water, salt, and spices.

All you need is a vessel, vegetables and fermenting culture. You can jump-start your efforts with a fermentation crock kit (www.

Photo credit: Gardener’s Supply Company

Storage orchard racks and slatted crates placed in a cool dark location have long been used to store squash, onions and potatoes.

The stackable nature or drawers provide ample storage space, so fruits and vegetables do not touch. Keeping stored fruit separated prevents rot from spreading from one fruit to the next. Plus, the slatted sides allow airflow to extend storage longevity.

Those in colder climates can store their carrots and parsnips right in the garden. Once the soil gets a bit crunchy, cover them with straw or evergreen boughs for easier digging in winter. Then dig as needed or harvest during the first winter thaw. If this isn’t possible or not your style, try out a root vegetable storage bin. The root crops are layered in sand or sawdust and placed in a cool dark location. Just remove and use as needed. No snow shoveling needed.

Drying is one of the oldest food preservation techniques. Most of us have grabbed a few bundles of herbs to hang and dry. Expand your drying endeavors to include fruits and vegetables. The goal is to quickly remove moisture without cooking the food. You can make your own dehydrator or purchase one.

Research has shown that blanching vegetables and fruit before

gardeners.com) which includes the crock, cover and weights to make sure your veggies stay safely submerged in water.

Or quickly lock in the flavor and nutrition of your fruits and vegetables with freezing. You’ll need airtight containers or bags that are durable, don’t leak and won’t become brittle in cold temperatures. Some produce does not freeze well and others may need to be blanched before they are packed in the freezer bag or container. But frozen items can easily be retrieved from the freezer and included in your winter meals.

Canning is a bit more involved, but can be lots of fun. This process preserves the food and keeps it safe by preventing the growth of undesirable bacteria, yeast and mold. The sealed jars keep the flavor in and bad microorganisms out. So gather your produce, jars, pressure cooker, canner and friends to create tomato sauce, salsa, jams and jellies to enjoy or give as gifts.

Whatever method you choose, do a bit of research before you start. You’ll have greater success and a lot more fun. The National Center for Home Food Preservation website, http://www.nchfp. uga.edu, provides all the basic information for storage and food preservation.

www.livingwellmagazine.net

September 2014

13

Is Antarctica really melting?

The Antarctic continent, roughly the size of the United States and Mexico combined, is composed of rock covered by glaciers some 16,000 feet thick. The glaciers form from fallen snow compacting into successive layers of ice, and they eventually move downhill toward the coasts and “calve” into the ocean as icebergs and eventually melt out into the sea. Antarctica and Greenland combined hold about 99 percent of the globe’s freshwater ice.

According to the National Snow & Ice Data Center, the result of the entire Antarctic continent melting out completely would be sea level rise of about 200 feet around the world, which could in turn lead to untold devastation. While no one can be sure how hot things will get as a result of global warming, most climate models don’t forecast conditions hot enough to cause the wholesale meltout of Antarctica.

In fact, the British Antarctic Survey (BAS) reports that the East Antarctic Ice Sheet, which constitutes about two-thirds of the world’s southernmost and iciest continent, is remaining relatively stable, with some slight melting that is balanced out by new winter snows. Because East Antarctica rests on rock that is higher than sea level, it is unlikely to collapse. In fact, East Antarctica’s ice cover may thicken moving forward due to predicted increases in snowfall amounts over the coming decades.

But on the west side of Antarctica, ice across an area roughly the size of Texas called the Amundsen Sea Embayment (ASE) is already thinning rapidly in large part as a result of surrounding waters warming up due to changing ocean circulation patterns. Many scientists believe that these ocean changes are happening as a result of human-induced global warming as well as thinning of the stratospheric ozone layer.

14

“This is an area that has always caused glaciologists concern, because here the bedrock beneath the ice is a long way below sealevel and the ice is only kept in place because it is thick enough to rest on the bed,” reports BAS. “Thinning of the ice around the coast could lead to glacier acceleration and further thinning of the ice sheet. Essentially, the ice sheet may be unstable, and the recent pattern of thinning could be a precursor to wholesale loss of the ASE ice sheet.”

Meanwhile, researchers from NASA and UC Irvine studying the ASE ice sheet report a “continuous and rapid retreat” of glaciers there and think that there is “no [major] obstacle that would prevent the glaciers from further retreat.” They worry that within a millennium and perhaps as soon as two centuries, the ASE could melt out entirely—leading to between four and 10 feet of sea level rise around the world—if moderate warming models prove to be correct.

Of course, we can all play a role in preventing such scenarios by reducing our carbon footprints. Take fewer airplane trips. Buy organic food. Walk, bike or take public transit to work. If you must drive, get a hybrid or electric car. Wear a sweater instead of turning up the heat. And urge legislators to push new laws that limit greenhouse gas emissions by industry, utilities and other big polluters. It may be now or never.

CONTACTS: National Snow & Ice Data Center, nsidc.org; British Antarctic Survey, www.antarctica.ac.uk.

EarthTalk® is written and edited by Roddy Scheer and Doug Moss and is a registered trademark of E - The Environmental Magazine (www.emagazine.com). Send questions to: earthtalk@emagazine.com.

www.livingwellmagazine.net

September 2014

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HAMSTRUNG

Image Courtesy Fox Sports: Eagles running back LeSean McCoy suffers a right hamstring injury

“It’s the 4th quarter, tie game, clock is ticking down. Here’s the hand off from Nick Foles to McCoy. Shady McCoy bursts out of the pocket carrying the ball. He is tearing towards the end zone, carrying the football to score the game winning touchdown. The Eagles need this win to keep their playoff hopes alive. He dodges left, then right, puts a spin move on the hapless final defender.

There is nothing now between him and the victory. He turns on the jets and hightails it for the end zone. The fans are going crazy.

You can hear this stadium rock… Wait, what’s this? Shady appears to have taken a bad step. He is clutching the back of his leg, staggering and falling. He falls down to the ground and fumbles the ball, appearing to be in considerable pain as the ball is down at the 4 yard line. What has happened to the Eagles victory? We are getting word from the sideline, Shady has pulled his hamstring* and will not return. Oh what an unfortunate turn of events.”

Anyone who plays sports has likely encountered a hamstring strain, calf strain, or some other type of muscle injury. If you haven’t experienced one firsthand, you likely know someone who has. They are common in athletes, both young and old.

There is medical literature on the risk factors for such injuries.

Most experts agree that tight muscles, level of conditioning, poor warm-up, fatigue, weather, and participation in certain sports or activities can all be potential risk factors. Common areas where muscle strains occur can be areas such as the groin, quads (big muscle group on the front of the thigh), calves, and back. While I have never seen someone with a strained Frontalis (muscle that wrinkles the forehead), any muscle could conceivably sustain a strain injury.

So what exactly is a muscle strain? A muscle strain is a soft tissue injury that involves damage to muscle fibers or to the connective tissue that connects muscle to bone. Sometimes, they are also called a “pulled muscle” or “torn muscle.” There are 3 distinct grades for classifying them, but in reality, the line is not quite as distinct. With severe injuries, additional damage to structures 16

such as bones or ligaments around the muscle can also occur.

While all muscle strains involve some degree of stretching and tearing damage to the muscle tissue, they differ in severity. A “Grade 1” muscle strain is an injury with some stretching and little-to-no tearing of muscle fibers. There can be mild to moderate tenderness present. Range of motion for movement might be a little painful, but it is usually not inhibited in any way. These can heal pretty quickly if cared for appropriately. A “Grade 2” muscle strain involves some tearing of muscle tissue. They can be painful, have swelling, and sometimes you can even feel or see a depression (think “pothole”) in the muscle belly. Range of motion might be limited due to pain and there can even be bruising present due to damaged capillaries and other small blood vessels in the muscle. These take a little bit longer to heal and can sometimes require additional medical intervention or rehabilitation. “Grade 3” strains, however, are actually severe tears. They typically involve bruising due to ruptured small blood vessels. Swelling, tenderness, pain with movement, weakness, or lack of movement can all be present. In many cases, you will also see and feel the tear in the muscle. These types of injuries almost always require surgery, rehabilitation, or additional medical intervention to heal.

How do they heal? The initial timeframe after the injury is the inflammation phase. The body produces a bunch of different chemicals which fly to the injury site and create inflammation.

This is where doing RICE is huge. For those who haven’t heard it before, RICE stands for “Rest, Ice, Compression, Elevation.”

RICE should be your initial response to a non-emergency muscle strain or sprain. It is especially important to apply RICE during the first 72 hours after sustaining an injury. If you lose feeling in your leg or there is a bone sticking out, don’t put an ice pack on it, call an ambulance and get straight to the hospital! Use common sense. When in doubt, always be conservative and go get it checked out.

www.livingwellmagazine.net

— continued on next page September 2014

— continued from previous page

This inflammation phase usually lasts around 72 hours after the injury and then transitions into the 2nd stage of healing. This 2nd stage is the regeneration phase and lasts for several weeks. It starts right after the inflammation phase and involves the body sending in its clean-up crew (called macrophages) to remove the injured tissue in order for new tissue to take its place. They also signal new tissue growth to begin. There’s a catch however, the new tissue isn’t usually quite as strong as the old tissue it replaced. As phase 2 is being done, it gives way to the 3rd stage, remodeling. During remodeling, the new tissues forming are organized and rebuilt into the appropriate shape, form, function, etc. (Think “the pothole is being resurfaced”). During this phase, the newly formed tissue gains strength to be a better version of the previously uninjured muscle so that you can feel as good as new. Depending on the nature of the injury, this can take weeks to months. It’s important to note that everyone heals at different rates, everyone forms scar tissue differently, and every single injury is different.

While the newly formed replacement tissues in a muscle strain do form and repair the injured structure, they aren’t quite as good as the original due to the nature of scar tissue and healing. Timely application of RICE (see above) can limit formation of excessive scar tissue in an injury. Scar tissue is sort of like Saran-Wrap crossed with spider webs all wadded up into clumps and placed in areas to gum up proper muscle function. It’s an unavoidable evil, but also can be managed somewhat to work a little more in your favor. It just requires a little help. The unique skill set of a manual-oriented physical therapist can help break up, remodel, and realign scar tissue. This can increase strength, flexibility, and function of injured muscles. It can also help cut down on your risk of re-injury to that muscle.

Like any injury, strains can be a difficult part of sports. When in doubt, always see a doctor or other qualified medical professional.

Once you are ready to rehab, a manual physical therapist can teach you ways to help direct your healing with more efficiency and teach you a safe progression back to your activity. With appropriate help, you will heal better, feel better, play better, and stay better. *Sidenote/Disclaimer: The above Eagles scenario didn’t actually happen. Hopefully Shady NEVER gets injured and the Eagles go on a romp this year. Go Birds!

Danny Singles, PT, DPT, MA Danny is a sports physical therapist who specializes in manual therapy. His clinical interests include injury prevention, working with sports and orthopedic injuries, pre and post surgical rehab, and working with the pediatric patient population. He attended the University of Delaware for his Doctorate in Physical Therapy.

Currently, he works full time as an outpatient sports therapist and provides educational outreach through lectures at local schools and fitness centers. He can be reached at Elite PT in Hockessin, DE at: (302-234-1030) or emailed directly at: dsingles@elitept.com. He can also be followed on Twitter (@MoveEqualsLife) for current updates about health and wellness. www.livingwellmagazine.net

September 2014

17

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Steve Madden Women's Troopa Boots 109.00 at Macy’s

Manolo Blahnik Women’s Campcha Boots 1,595.00 at Barneys New york

Men’s Double-breasted Cardigan 39.95 at H & M

Lanvin Men’s Double-breasted Cardigan 832.15 at www.farfetch.com

Nadri Round Cubic Zirconia Stud Earrings 38.00 at Nordstrom

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If you find something a piece of clothing or shoes, boots, jewelry, etc. you love but simply cannot afford, have faith and keep looking because you can often be successful in finding a similar piece close enough to the original to make you happy.

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Tiffany Enchant® Flower Earrings 4,800.00 at Tiffany’s

September 2014

Perchmount Fit The Perchmount Fit is a very simple and useful device that has many uses, even more than the intended uses by the designer. The Perchmount Fit snaps onto the side of your cell phone and is designed to mount your phone onto any magnetic surface, such as multiple pieces of workout equipment at the gym. The recommended use is for viewing athletic instructions using your cell phone in conjunction with downloaded apps. Letting you go hands free to work out or record video of your workout, but I see many more uses as well.

For instance, I have it set up on the side of my monitor on the metal file cabinet next to my desk for an eye level, hands free viewer for all my friends doing the ALS ice bucket challenge. I assure you that you won’t have any trouble finding a new use for this device. And because of its simplicity, the applications are endless. http://m.fit.perchmount.com/

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Satechi Smart Travel Router Satechi’s Smart Travel Router is the perfect companion for the international jet-setter or business person. Featuring wall outlets for travel to the United Kingdoms, Europe, and the United States, and equipped with the appropriate adapters to fit your traveling needs. You can either connect the router to the internet by connecting to an already existing wireless network or via an ethernet cable. The router also has a USB port to charge your cell phone or any other device that can be charged using a USB port. Combined with easy setup this device is a must have for those of you who have to stay connected. www.satechi.net www.livingwellmagazine.net

September 2014

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LW M

style files

Tarra Ketley attended the University of Delaware, studying English with a concentration in journalism. After graduation from UD in 2005, she lived in England for four years, working in communications in higher education. Even after graduating from UD she was drawn to a university atmosphere feeling familiar after landing in a foreign country. Tarra grew up in Collegeville, Pennsylvania, about 20 miles west of King of Prussia, moving back to Delaware in 2009, because it always felt like home and the place she would eventually like to raise a family.

by:dc fine

Whilst living in England she met one of her dearest friends, Caroline. As their friendship grew she learned of Caroline’s mother’s long-term battle with a blood cancer called myeloma. This was her first introduction into the charity world. Unfortunately, she was not able to help Caroline’s mother but was able to raise awareness and funding for research. Tarra enjoyed fundraising a lot – not having to train for many over 10 mile marathons, but helping a greater cause beyond her made it worth it and was all in honor of Caroline’s mom.

Tarra Ketley & Angus  How would you define your own sense of style, and how it exemplifies your personality?

My goal each day is to motivate our JDRF families and corporate partners to help us achieve fundraising goals because I don’t want any research left on the table that may help a child or adult living with type 1 diabetes. I want to people to feel my enthusiasm, dedication and genuine belief that we are changing the future. I am a constant cheerleader and at the end of the day my energy tank depletes to empty.

My personality is very enthusiastic, but sincere. I believe in being genuine, and so my style doesn’t have too many bells or whistles. Dressed head to toe in stuffy designer wear is not me, so I tend to sway toward a casual style. When I meet with people, I don’t want to be the focus. My day can vary from a sitting cross-legged on the floor to help the team with a mailing, to a Board meeting with some of Delaware’s top executives, to talking with the family of a newly diagnosed child, to finishing the day with a hike at the Brandywine with my Goldendoodle, Angus, and boyfriend, Pete. There’s no pretentious look here, what you see is what you get!

Upon returning to the US in 2009, Tarra knew she wanted to transition from working in higher education to nonprofit. She knew it was a sign when she received her first non-profit position with the Leukemia & Lymphoma Society, a non-profit organization that battles blood cancers.

The experience was invaluable having learned so much in her few years at LLS Delaware, so when a position for JDRF (formerly the Juvenile Diabetes Research Foundation) opened that included the opportunity to work directly with families and help them fundraise, she was ready to make the move to the JDRF Eastern Pennsylvania / Delaware Chapter. Today Tarra is the Branch Director for JDRF Delaware and oversee the JDRF’s fundraising activities for the state of Delaware. JDRF is the largest fundraiser of type 1 diabetes in the world having started right up the road in Philadelphia, PA in 1970. Since then JDRF has raised $1.8 billion for research, and all based on families partnering with their community to fundraise each year. I feel so fortunate to be part of something larger than myself and value the relationships I build with our families each day.



Vanity, comfort or both?

While I err on the side of comfort, I still want to look good! So there is a bit of vanity mixed in, especially if I need to speak in front of an audience. But, that can vary from one of my favorite Loft looks for a JDRF Board of Directors meeting to my jeans and Walk to Cure Diabetes tee shirt at a school assembly! I am proud of my position at JDRF, so I never want to be a slob.

However, I would prefer jeans and Walk tee shirt over a blazer any day!

— continued on next page

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www.livingwellmagazine.net

September 2014

— continued from previous page

 Is your wardrobe based on current fashion trends? Are you comfortable sporting your own style, regardless of what is “in style” at the time?

 Do you look for a bargain or is price not an issue if you really love it?

When I was in my twenties and living outside of London, I tried desperately to fit in. I had the American accent that already made me stand out and I came dressed in a UD sweatshirt and flip-flops – classic undergraduate style. I realized very quickly that the British had a whole different sense of fashion than this recent U.S. college grad! I purchased some nice, trendy pieces that – thankfully – I can still wear to this day if I want to be nostalgic! Places like Top Shop had some affordable fashion trends that helped me blend with these high street fashionistas.

Now that I’m in my (early!) thirties, I really don’t care!

 What is the one piece of clothing or accessory from you wardrobe that you could not live without?

I’m going to be embarrassingly honest here. This winter I purchased these fabulously fitting, most comfortable straight leg pants ever – from the GAP Outlet, no less! It was a whim while visiting my mom in Lancaster and taking a stroll around the famous outlets. Well let me tell you, did I hit the jackpot! My navy or black super-soft, straight leg, hugging-the-right area pants go with everything. The reason they are my staple is I can dress them up for a JDRF Board meeting or stay casual for a visit at A.I. DuPont. I only regret not buying three in each color – what a steal!

While I’m not a huge designer, name-brand type of gal, there is this camel-colored Coach hobo bag that I love. The lush, soft leather is nearly irresistible – but resist, I shall. Every day for work I need to carry around my Vera Bradley laptop bag full to the brim of a heavy laptop, random work paperwork, go-to food options (for the many times I forget to eat) and a water bottle. I just cannot justify the expense of this luxury because carrying one extra thing isn’t happening.

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What are your favorite local and online shopping spots?

This links quite well to the previous question. I’m totally cool with paying a full priced item at Loft that I love – it’s not going to break the bank, right? Loft always has my favorite, 30-something looks that fits the board room or happy hour. I do have a tendency to binge buy a ton of clothes in one spree, then go home and try the looks on and return half. Online shopping has the best deals, but someone’s comfy size 6 fit is another store’s “oh my I need to cut out carbs for a week to fit into this” fit. That brings me back to the returning 50 per cent tendency.

I love scarves! I have three racks full of scarves because it can dress up any combo, not to mention it makes me feel all nice and cozy. Summertime kind of nixes my personal scarf scenario, but with Autumn just around the corner I am ready to break them out! Also, a great cocktail dress! While I prefer to be comfortable, there are several times each year I need to break out the big girl clothes and don my finest! I have a good six to eight dresses of varying styles that fit cocktail dinner to wedding to a special night out.

What is the best piece of style advice you would like to  share with our readers?

If you can’t breathe and need to skip dessert, it isn’t worth it. Philanthropy is stylish no matter the season! If you show a genuine interest and compassion in others, it’s not going to matter if your digs cost $299 or $29.

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 What wardrobe essential do you think are vital to pull off the perfect look for you?

 What is the one piece of clothing or accessory you wish you owned but would never buy yourself?

 Does a designer name mean anything to you? If so, who are your favorite designers? It doesn’t really.

I’m astounded at the price of some designer wear, so I would like to say price is not an issue if it looks good – but let’s be reasonable here! Who doesn’t like a good bargain? That’s not to stay I won’t pay full price for an item that I really love, but my idea of full price and other’s idea of full price probably differ.

• • • • • •

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September 2014

21

Summer Recovery

Step 3: Repair

by Erica Reed

You’ve covered your entire body with sunscreen, it’s in your lip balm and you may even have it on your key ring. All in all, you would say you’re a pro! But, the sun damage from your younger years still smirks back at you in the mirror.

While the sun begins to set on the summer season, and the excitement for fabulous fall fashion arises, we have to remember, unfortunately, that sun damage isn’t only skin deep. Radiation from the sun’s UV rays actually alters the DNA of your skin cells, leaving us with those dreaded lines, wrinkles, discoloration and even cancer.

Overexposure to natural elements such as the sun, high temperatures, salty ocean air and water, to air conditioning, insect repellants and chlorine in pools, it’s crystal clear that your skin has been worn out like your favorite pair of sandals. Not only has free radical damage become your new shadow, but there is now damage to the natural balance of oil and moisture that is essential for skin to look and feel its healthiest. When this imbalance occurs, skin can become dry flaky, sometimes irritated or inflamed, and most likely is rough in appearance and texture.

However, there is a light at the end of the tunnel, UV-free of course! When you start protecting your skin from the sun, you will stop the process of further damage, and begin to reverse, to some extent, what has already accumulated. So, as dry, abused, and sunburned skin take center stage of your newest accessories, be sure to follow 22

these three simple steps to rejuvenating and repairing your skin.

Step 1: Exfoliate In order for moisturizers to combat dehydration and penetrate deep enough into the skin, you have to remove the top layer of dead skin cells. Although this seems simple, this is where we can go wrong. Many people tend to think that if skin feels leathery and rough, it should have a harsh exfoliation treatment, but this is far from true. Tough skin is damaged and needs nurturing. The best way to eliminate dead skin cells without harming new ones underneath, is by using a gentle exfoliant or an Alpha-Hydroxy Acid (AHA) product that can chemically lift away cells over several treatments. Exfoliating will smooth skin creating brightness and evening out skin tone.

To cope with the leftover dark spots and uneven skin tone, simply stay in the shade or wear a hat and use sunscreen every time you go outdoors. While preventative measures will reduce further damage, pigmented build-up can still appear due to heat exposure. Using a serum or moisturizer containing Vitamin C can help reduce this inflammation as well as the appearance of “sun spots” by stimulating future cell growth. Green tea may also help neutralize some of the damage and help skin heal more quickly. Lastly, be sure to arm yourself with antioxidants! These nutrients help protect the skin’s DNA to prevent cancer, collagen and elastic tissue from free-radicals that can cause wrinkles and sagging in the skin. Though eating antioxidant-rich foods is very vital, applying creams and serums is just as important. Since, antioxidants won’t do dead skin cells any good, follow step 1 and exfoliate!

Of our overall body complexion, the skin on our faces takes the biggest beating in the hot summer sun. Doctors say that by summer’s end, they see an increase in not only darkening of freckles, sunspots and melanoma (a pigmentation “mask” across cheeks and nose), but also more acne breakouts. It’s been overstressed and begging for help. So, if your skin is crying out for moisture, don’t despair. It’s not anything a little TLC and exfoliation can’t help!

Step 2: Hydrate Once removal of old skin cells has been accomplished, bathe your skin in moisture. Among the best ways to regenerate, replenish and rebalance your skin is with products that contain botanical ingredients such as borage, aloe, argan, olive, grape seed, rosehip and fatty acids. In addition, an SPF of 15 or higher is also recommended and may already be included in your moisturizer.

The two types of protections are chemical (octisalate & octinoxate) and physical (titanium dioxide & zinc oxide). Consult with your skincare specialist on which SPF is right for your skin type. www.livingwellmagazine.net

September 2014

Erica Reed is owner, manager and esthetician at Pure Wellness Spa in Newark, where specialists offer a natural, resultsoriented approach to optimum skin health & wellness. She is enthusiastic about helping others achieve their skincare goals, while understanding that individual lifestyles affect skin, body and soul. Erica believes putting your best face forward can boost confidence and self esteem! You only have one skin….Handle it with natural care!

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A great way to learn about and stay up to date on some of the healthiest snack products on the market. A taste testing adventure in every box!

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White Cheddar Puffs by Beanitos

Love With Food helps you discover new organic or all-natural snacks delivered to your door every month. With subscription membership starting as low as $10 a month. Every month, Love With Food members will receive a curated box of unique, hard-to-find tasty snacks which varies based on seasonal themes.

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Kids’ Organic Mixed Berry Chews by Honey Stinger

September 2014

23

recipes:

Chicken Tagine with Preserved Lemon and Olives Ingredients 1 (3.3 lb) chicken cut into pieces

Instructions

2 preserved lemons

In a hot Emile Henry tagine, fry the pieces of chicken in the olive oil and butter, adding the onions, bunch of parsley, ginger, saffron, salt and pepper.

1.5 cup green olives 3 onions, chopped

Add three glasses of water and the sliced preserved lemons.

Cover and cook for 30 minutes. Add a little water during cooking if necessary and stir occasionally.

1 teaspoon ginger (fresh or dried) 1 teaspoon saffron

Add the coriander and cilandro and lemon juice, and cook for another 15 minutes.

1 bunch flat parsley 1 teaspoon cilandro, chopped

At the end of cooking, add the olives, and serve directly at the table.

juice of 2 lemons 5 tablespoons olive oil

*Preserved lemons : lemons preserved in salt are a vital part of Moroccan cooking. They are simple to prepare and can be kept for several months.

1 tablespoon butter salt, pepper to taste Instructions Recipe for 6 servings

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Flame® Ceramic created for use directly on the heat including (gas and electric), Flame® products can also be used in the oven or microwave. Can be used at a temperature of 930°F, are highly resistant to thermal shocks: taking your dish from the freezer and put directly into a hot oven. www.livingwellmagazine.net

Take 2 lb washed lemons. Rub them with salt and cover them with 2 lb salt for 12 hours. Put them in a container with salt, cover them with water, add 10 tablespoons vinegar to stop them from turning black, and some bay leaves. Add 10 tablespoons peanut oil, and leave at room temperature for one week. *If you don’t have time to prepare the preserved lemons, you can purchase them, found in the gourmet department of some grocery stores.

Tangine Flame® and Recipes

courtesy of Emile Henry

www.emilehenryusa.com September 2014

Lékué Chocolate Fondue

A microwaveable Bain Marie (double boiler)

Lékué

In The Kitchen

Lékué My Burger For make authentic and original burgers at home from large patties to small sliders to stuffed burgers.

Meat, fish and veggie recipes included to make perfect burgers at home.

Easy to use, clean and store.

The chocolate melts gently so it doesn’t burn. Ready in just a few minutes!

Three different compartments for three different recipes or to serve along with your fondue accompaniments.

Four 2-sided skewers included: one part to prick and the other to spoon. The healthier way to fondue, without the need to add cream to melt the chocolate.

Recipes included.

Recipes are included when you purchase of any of the Lékué items.

A Spanish omelette in just ten minutes.

Make a variety of dishes including frittatas to Okonomiyaki, Jeon or even pancakes.

The hinge ensures proper closing, and doubles as a handle. Microwave and dishwasher-safe. Made of 100% platinum silicone. Designed after scientific research on how to cook a perfect omelette.

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Lékué Spanish Omelette

www.livingwellmagazine.net

September 2014

25

Green Tips & Tricks

Balance: Food + Activity + Attitude

Upgrade What or How You Eat

by Karen Verna Carlson For half a century I’ve been in the general habit of healthfully upgrading some small habits regarding food, activity or attitude.

It has been a pleasant way to keep my focus on building better health, and now that I’m starting my 70th year it’s a pleasant way to soften the escalating effects of entropy.

The idea is to be always implementing some little strategy that adds an easy health improvement to my lifestyle.

Balance: Food, Activity, Attitude The three categories of food, activity and attitude seem convenient for encouraging some balance for living well. Some food improvements, some activity changes, some attitude adjustments—one at a time until the new habit really is habitual. I proceed gently with each aspiration without obsessing. I am not struggling to achieve greatness. I’m okay just the way I am. I enjoy mindfully and creatively expressing more of my positive potential.

like the lemony flavor, and it’s easy to buy a pound for about $12, which lasts me several months.

eat more organic local produce.

Effortless Abstinence

Someone who loves fruit might commit to the daily addition of locally grown fresh fruit with breakfast. Not canned, not frozen.

(By all means continue to eat those, too, if you wish.) Fresh. Apple orchards in this area grow several varieties to keep winter breakfasts interesting. Who hasn’t enjoyed a steaming baked apple drizzled with cream?

Serve as breakfast entrée or dessert for several meals each week. Eating fresh fruit daily is ecological. It’s simple. It’s specific.

Every day. Every breakfast. No exceptions.

No excuses. It is important to be consistent without getting neurotic about it. Once in awhile reconstituted frozen OJ from Florida may be the only fruit you wake up to. I won’t touch that stuff, but I have greatly enjoyed fresh corn on the cob (microwave 1 – 3 minutes in its husk) for a summer’s breakfast.

While most of my upgrades focus on enjoying more of what’s healthy some of my upgrades have involved effortless abstinence.

I remember decades ago switching from coffee to herbal tea as an adventure. I love the smell of coffee brewing, just like I love the smell of lilacs, but I’ve not missed drinking it. If you are a coffee drinker (or a chocolate lover), you can upgrade by buying only fair trade brands. This is healthier for the planet even if it doesn’t directly enhance bodily health.

Upgrade How and Where

reate From Inspiration, not C Desperation

Some of my upgrades involve how and where rather than what I eat. Chewing each mouthful about 30 times extends a meal’s delight, not to mention improving digestion.

I’d like to eat more of my meals outdoors, but am pleased to have a nature view.

Upgrades may take months or years to become second nature, but some happen instantaneously. Time isn’t relevant when I create from inspiration rather than from desperation. One of my very first food upgrades was inspired by Linus Paulings’ Nobel Prize winning research on the immune boosting effects of ascorbic acid.

I’ve added powdered vitamin C to my drinking water most days for decades. I

Over the decades I’ve gradually increased my appreciation and consumption of fresh whole foods by setting and maintaining small comfortable goals. So to prime your creativity, let’s explore some of the ways you might enjoy boosting your intake of fresh foods. Your goal may be to eat a fresh fruit or vegetable with every meal. After that becomes a way of life, you might do another upgrade to locally grown. Later you might

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September 2014

No exceptions or excuses.

Eating a luscious, local fruit at the beginning of your day wakes up your taste buds and brightens your mood. Everybody knows the general nutritional benefits of fruit— antioxidants, vitamins, minerals, enzymes, fiber, but few have looked into specifics about individual fruits. Go online or read the binder on display in your supermarket’s produce section. There are always nutrition blurbs in newspapers and magazines that will now catch your eye since you’re eating fresh fruit with every breakfast.

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those high carbon foot print electrolyte sports drinks and plop a few chunks of cold watermelon in the blender for a healthy drink after a sweaty workout in the garden or at the beach. Fresh, ripe local peaches were the highlight of a creamy chilled soup I sipped last week. It was a delightful alternative to gazpacho.

Learn About Foods You Love

You just might hear someone quoting that Yale dermatologist’s book (The Wrinkle Cure by Dr. Nicholas Pericone) about eating melons for a better complexion. Did you know that blueberries support adrenal function? That rhubarb is a blood cleanser? Last month’s Living Well extolled benefits of watermelon, cherries and tomatoes. See how eating delicious food can enhance your willingness to Browse some of those quirky health food books at the mall for other upgrade your health? Now that we’ve awakened your palate, little known facts. It will add to your enjoyment of what you do like. brightened your mood and fired up your imagination, let’s consider how to keep up that positive vibrational frequency as we think Knowledge can reinforce my use of favorite healthy foods, but it outside the box (we are talking fresh, here) about having a supply of has never made palatable the healthy foods I don’t like. As much local succulently ripe fruit consistently on hand. as I love brown rice, trying to convince myself to eat rice cakes hasn’t succeeded. Yuk, even the flavored ones are blah. But I love Treasure Hunts and Safaris munching freshly popped corn with a drizzle of EVOO and a Fix in your mind the idea of playing with your food. Lose those sprinkle of Old Bay. parental admonitions, and give yourself permission to really play.

Create an adventure. It starts with creative ways of acquiring the Scrumptious Food, Knowledge, Motivation local fruit. Forget “shopping.” Go on a fruit safari! Or make it a Knowledge is a powerful motivator. Motivation keeps me on track treasure hunt. strengthening a habit that becomes a delightful part of my everhealthier lifestyle. And when knowledge and motivation meet the Whether at the supermarket, farm stand or U-Pick-It, leisurely sparkling colors, textures and flavors of local ripe fruits on your search for color, firmness or just the right “thunk” of a melon. I stalk palate every day, you are on a lifelong track joyously upgrading and hunt my food at those places, and then I adopt it. You need your health. Yummmm, just imagining that glistening ruby color to participate, not delegate. Gently massage your way through the and juicy flavor burst of a perfectly ripe watermelon or peach first peaches, pears, nectarines picking up your choices with a loving thing on a summer morning makes my mouth water. Forget about hand and nestling them into your bag, basket or cart.

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— continued from previous page

Heighten Instincts and Discernment

Enjoy Whole Grains

With practice, we begin to hone our primal instincts and to refine subtle skills of discernment. Just like the old world fabric buyers, strolling past bolts and bolts of cloth in a vast marketplace. Merchants didn’t waste time handling fabrics. They used a long dowel to lift a fold of a fabric, sensing its weight, quality, thread count, etc. We develop more intuition or inner guidance as well as some scientific information in this search. Who knows? In time, you may actually detect some evidence that nature spirits and devas might be guiding you to the most incredibly fantastic tasting delights.

If you already are eating a sumptuous variety of produce, perhaps you are ready to eat more whole grains. Set a definite goal, e.g. eating some whole grain like oats, brown rice, millet, or kasha at least once or twice a week. Master that comfortably. Then after you’ve made upgrades in the other two categories of activity and attitude, you might want to eat whole grains three or four times every week. I eat breads and pasta made from whole grain flour only occasionally because I really, really like the more nutritious truly whole grains.

Keep Fresh Food Fresh Treating fruits gently as you unpack at home, arrange them with the ripest on top in bowls, or baskets if they need air circulating, and place artistically in dining room, kitchen or refrigerator. Each time you select some to eat check the others, repositioning them as they ripen to their peak. Hard skinned fruits can be washed first thing, berries and soft skinned fruits wash just before eating. Dowse with a little milk or yogurt, but please, no sweeteners! I microwave raisins just covered in water for a minute or two and add a big spoonful for anyone needing extra sweetness. Properly ripened local fruit has sweet and tart elements that dance on your palate if you are open to the entertainment. When you play with your fruit, your fruit will play with you.

Keep Fresh Food Fresh A month or two of this new habit now will build it strongly enough to comfortably segue beyond the last local harvests to fruit grown around neighboring regions. As our winter deepens, sources of fresh food span greater distances. Ever mindful of reducing carbon emissions caused by air transport, I select the best produce that has traveled the shortest distance by land or sea. (The health of our atmosphere is directly related to the health of our bodies.) The knack of adopting the best of those travelers and tenderly ripening them to a pretty good flavor peak is a developing skill. (Pun alert!)

Upgrade Snacks Commercial snacks are another easy health upgrade. Most are heavily processed food-like substances, so any real food you snack on is going to be an improvement. Dried fruits and nuts and seeds in any form of home made trail mix chewed thoroughly is effective short term fuel with a lengthy shelf life. Peanut butter and grated carrots sandwiched between sprouted grain bread are neatly portable. One friend bakes muffins out of oats and berries to keep in the freezer for a grab ‘n’ go. A friend’s husband consistently eats an apple and a carrot as snacks at work—and that was his own idea decades ago.

Upgrade Where or How What you eat, however, may not be as important for you to upgrade as where and how you eat. Mindful dining in a relaxing atmosphere can enhance the physiology of digestion. With this sumptuous variety of local produce, you might commit to chewing more, or putting your fork down between bites to reduce speed and increase flavor. Perhaps you’d like to reduce the numbers of lunches weekly that you spend with clients, or snacks you munch while watching TV. Practice a food upgrade this month. Then read the next issue for ideas on activity upgrades. Someday, you’ll be 70 celebrating life with ever healthier upgrades.

Perpetual Pineapples The pineapples I adopt take awhile to fully ripen at room temp even if the label swears it’s ripe. (Pineapples travel by boat, which is the lowest carbon footprint transport.) I’ve learned that they ripen from the base to the crown. So I cut a perfectly ripened round from the bottom, trim off the rind, cut chunks to eat, and put the rest of the pineapple, cut side down with headdress up, on a plate on the top shelf of the refrigerator. Next day, I slice off another round. I’ve enjoyed exquisitely ripe pineapple from the same fruit as it matures upwards for as long as two weeks!

The fruit adventure actually escalates seasonally as you try new varieties. (I never heard of a Kiwi when I was a kid.) The travel time may impede the fullest flavor (please remember the exorbitant carbon footprint from air freight), but there’s enough year round variety to keep this simple holistic health habit upgrade pleasantly in place. Every day. Every breakfast. No exceptions.

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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.

Karen has received international recognition for holistic healing and educational work, an honorary degree, silver medal, and Who’s Who listing. She has appeared on television, radio and has been featured in professional publications, mass media and has monthly featured column in Living Well Magazine To reach Karen: kvc@livingwellmagazine.net Phone (302) 777-3964 September 2014

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29

The FEAR of Being Alone…Forever There are certain questions that people will ask, that I have been asked hundreds of times before. When I receive an email that really sums up one that I hear over and over again, I respond, but also save it for the “Ask the Sex Therapist” articles here in LWM each year. In the past, I’ve addressed multiple questions and problems in the same article. This year, however, I have tried to focus on questions specifically about love & relationships, and will spread them out over three issues so I can go into more depth with my answers for each one. All names and identifiable information have been changed or omitted to protect the source(s).

Dear Dianna, I have been single for a very long time, and I’m starting to become really afraid that I will be alone forever. Even though I feel like I’m a pretty independent woman (I have a good career, my dream car, a wonderful home, etc.) I still feel like my life feels empty without someone to share it with me. I’m in my mid-fifties and it’s been two years since I’ve been with anyone.

And just so you really understand, I’ve only ever had a handful of relationships my entire life—the longest being five years.

I’ve never been married or had any kids. I spend a lot of my time trying to figure out why I can’t find a man and I become sad and frustrated with myself. I truly believe that I’m not attractive enough for anyone to want to date me. Who wants an overweight woman in her mid-fifties, when there are so many available “younger models” out there?

Dear Old and Alone: First, let me say that I don’t consider mid-fifties to be “old.”

Haven’t you heard? Fifty is the new thirty. ;) More seriously, let me say that what I’m hearing from you are several painful feelings, as a result from not having a partner. It seems your fear of being alone has caused you to have symptoms of anxiety, depression, low self-esteem, and ongoing frustration with yourself. In addition, you’ve expressed feeling unattractive and being overweight. Even though you did mention a few positive things in your life, like your career, dream car, and home; there is nothing else positive that you seem to have to say about yourself.

If this is what you’re putting out into the world, it’s not a very good advertisement to attract a mate. My suggestion for you is to suspend your thoughts of finding a partner and instead put all of that energy into creating a more happy and healthy self.

Focus on creating your own happiness. Find ways to enjoy life, without the focus being on finding a partner. Work on changing the negative beliefs you hold about yourself. Work on making your mind and body healthy. You just may find that while you’re working on creating a happy, healthy life for yourself, you may unexpectedly find others attracted to you. Men are generally attracted to happy, healthy, self-confident women. Selfconfidence is the result of doing everything you can to feel great about yourself and your life. To quote RuPaul, “If you don’t love yourself, how in the hell you gonna love somebody else?”

I’d add to that, if you don’t love yourself, how can you expect someone else to?

I wish you all the best in your newfound journey to completely fall in love…with yourself.

—Dianna

—Old and Alone 30

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September 2014

If you’re identifying with the thoughts and feelings of the person above, I imagine you might feel overwhelmed with how and where to start with your own journey. First, let me say that generally periods of being single tend to not last longer than two or three years, especially if the individual is actively seeking out a partner.

However, if you are like the person above, think about what you could change in your life, to live a happier, healthier life and start there. Here’s a general “check-list” of what I would recommend single people do to become the best versions of themselves, before looking for a partner to add to the mix: If you’re struggling with any mental health issues, including anxiety or depression, seek out the help of a mental health professional.

Being alone for a long period of time can lead to feelings of desperation. Desperation can lead to low self-esteem. Work on changing the way you think about yourself. Stop beating yourself up with harmful, negative thoughts. When you catch yourself saying something negative like, “I’m not attractive enough for anyone to date me.” Stop yourself. Interrupt this negative self-talk as quickly as possible, and try to replace it with a positive message like, “I’m working on loving myself and creating joy in my life, and right now that is all that matters.”

If you’re struggling with physical issues, make and keep the appropriate doctor’s appointments to get those problems to be more manageable, if not completely relieved.

If you’re not happy with your body shape or size, find a personal trainer that you feel has a good understanding of you and your needs. Note that I’m not simply saying, “Start exercising.” If you were able to be that self-motivated, you’d already be doing it, right? Right. A personal trainer will help keep you accountable to show up and do the workouts and can also help you to not feel alone in your weight loss journey.

If you don’t like your job, start looking for employment elsewhere.

Frequently, people who are miserable at work carry that misery home with them. We can’t all have jobs that we “love,” but it’s not unreasonable to find a job that you enjoy and/or gives you a sense of purpose.

that’s an entirely separate article, so for now, just trust me!). You may also find that with less clutter, you feel happier and more in control of your life.

Finally, know what you’re looking for in a potential partner.

Take a piece of paper and write down all of the qualities and characteristics of your “ideal” mate. Include things like personality traits, interests/abilities, physical traits, and thoughts or belief systems that match yours. Throughout your personal journey for happiness (as outlined above) add or delete from the list as you grow and change. It’s important that you know what you want, so you can recognize it when it’s standing in front of you!

Until next month, I wish you all well on whatever journey you may currently be traveling! Believe in yourself, and never, never give up.

Sexual Health and Healing with Dianna Palimere, PhD, LCSW Dr. Dianna Palimere is a Psychosexual Therapist and Licensed Clinical Social Worker. She has been in the field of mental health for the past 12 years, dedicating the past seven years to specializing in clinical sexuality. She holds a Bachelors degree in Psychology, a Masters degree in Social Work, a Masters degree in Human Sexuality Education, and a PhD in Clinical Human Sexuality. Utilizing a holistic approach to therapy, she incorporates a variety of clinical interventions in her work with individuals, couples, and families.

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

Look into hobbies/interests that you would find enjoyable. For example, if you love reading, join a book club. If you love dancing, take some dance lessons. There are plenty of “meet-up” groups available to join, so you don’t need to engage in activities alone.

(Check out meetup.com for activities in your area). If you already have friends with similar interests, spend more time with them doing things that you have fun doing.

Get your house in order. I mean literally, clean your house. Is your physical residence cluttered? Are all of your closets full? Or do you have space available? One way to make space in your life for a partner is to physically create space for them. The act of doing this is part of what’s known as a “Law of Attraction” (but www.livingwellmagazine.net

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Q:

I sometimes travel in my RV and head south to some areas of the country where serious hurricanes and tornadoes have occurred. I do take my two cats, Oscar, the Siamese and Rustic, the Domestic Shorthair. I really have not brought any supplies or medical products in case something happens while we are traveling. Can you give some advice on how to handle a potential serious situation?

A:

Well, the change in weather patterns across the entire United States has certainly been erratic and different in the past years. These changing patterns have had effects on everyone and indeed, their pets. During hurricane Sandy in 2012, hundreds of pets died and hundreds more were displaced. Some were taken into shelters with the hopes of finding their owners, others were adopted out. Unfortunately, there are others are still looking for homes. It’s a sad state of affairs because many towns and cities were limited in their preparedness, particularly when it came to pets.

The first thing you want to do is prepare an emergency kit and keep this kit near to your cat’s carriers. Your kit should contain the following items: copies of your pet’s medical records and vaccination status, proof that you are their owner, a picture of your cats, kitty litter, water and food bowls, any medications he or she is taking (try to have an ample supply), extra bottled water, two to three weeks worth of their cat food, both dry and canned, and something to keep them calm such as Rescue Remedy. Rescue Remedy now comes in spray form and that might make it easier to use rather than taking them out of their carriers.

Even though cats may not listen when called, try to get them to come over to you when their name is called. This is certainly something you could practice now in case an emergency occurs in the future. Under no circumstances should you leave your pets home during an emergency. Chances are they will not survive if left by themselves.

Something that is easy enough to do and will help tremendously in an emergency situation is to get your cats used to their carriers. Leave them out in your home with the door open.

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Place some treats or a toy in there so they become familiar with it and are not afraid to go inside. You can even occasionally feed your cat in their carrier so they experience a positive influence rather than a fearful one. In times of emergency, you need your pet to come to you when called and not fight with you trying to get them in a carrier. Time may be short in some situations.

Another important action to take is to have your pet get a microchip. The microchip is placed just under the skin and does not seem to bother them at all. These microchips can be scanned to help identify your pet. It has been the reason that many pets have been returned to their owners safe and sound. Presently, there are two companies in the United States that supply microchips, one is American Veterinary Identification Devices ( AVID), and the other is Home Again. Information is easily obtained on the internet. Between the two companies around 200,00 pets have been reunited with their owners. A microchip should not be the sole way to identify your pet. Make sure you pet has some form of identification that is easy to utilize, such as a tag with name, address and telephone number on it. You can also get a collar engraved with your pet’s name and telephone number on it. Dogs and cats without identification will often end up in a shelter and never find their forever families.

I often also recommend a first aid kit of some sort. I think it is useful to have some materials on hand in case your pet gets injured and is in need of help. Items for wound management are vital. I would have some gauze pads, gauze for wrapping, porous tape, hydrogen peroxide, some kind of splint in case you need to stabilize a limb (perhaps a few tongue depressors would work), and scissors. Other items can certainly be added, such as eye ointment and a wound care salve (Dr. Roses Remedies salve or spray does not contain alcohol so it will not burn when applied). Disaster preparedness will make you feel more secure if and when something happens. Too many pets were displaced in Hurricane Sandy, perhaps if more people were prepared this would not have happened.

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

Visit her web site at: www.altpetdoc.com and www.drrosesremedies.com

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Abdicating the Throne by Suzanne Eder

I’ve noticed an interesting phenomenon that often occurs when people devote themselves to continuous self-improvement, whether in the arena of health, career, success, relationships or money: they lose themselves. They abandon their inner wisdom, their genuine longings and their inspired impulses and, instead, place all of their trust in the formulas and processes taught by outside experts.

In effect they give away their power, which is why I think of it as abdicating the throne. They’re stepping down from the throne of their own life and following the path of another.

This is actually a culturally-sanctioned habit in a world that reveres research, systems and formulas. We’re actively encouraged to turn to outside experts rather than learning how to recognize and develop our own inner genius. We devalue our intuition and deep inner knowing. We conclude that others who have succeeded in an area where we haven’t must have all the right answers.

And while it’s true that those who have succeeded have gained tremendous insights and knowledge, and we can learn wonderful things from them, it’s important to remember that selfimprovement “experts” are expert at what works for them, and we owe it to ourselves to become expert at what works for us.

Of course, when we want to thrive in an area where we’re not yet thriving, we’ll need to learn things we don’t already know from other people. In fact, we thrive in the very process of connecting 34

with others and allowing ourselves to be supported by them.

But there’s a crucial difference between enlisting support or being willing to learn and giving your power away to others’ ideas, programs or formulas. That’s your crown: your inner power and authority to create your success, your way.

Wearing your crown and choosing to take in someone else’s advice is saying, “Wow, this is just what I need right now to help me get where I want to go!” Not wearing your crown and following someone else’s formula is saying, “If I don’t do this the right way I’ll fail.”

One arises from a sense of empowerment, enthusiasm and inner alignment. The other arises from fear.

And operating from fear will never lead to fulfillment.

I remember a long-ago conversation with my former coach, Tama Kieves. I was wrangling with some advice I’d received from a marketing guru and trying to sort it out with her. To put it more bluntly, I was actively resisting the expert’s advice. It just didn’t feel good to me. But, hey, she was the expert making gazillions of dollars and I…wasn’t making gazillions of dollars. With a heavy heart I’d concluded that I would just have to force myself to do this thing I didn’t want to do. I thought Tama could help me work through my resistance to doing it. And she did, but not in the way I’d expected.

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September 2014

She said to me, “There is nothing you have to do to succeed.”

Whew! I felt immediate relief. She was, in effect, giving me permission to do what I wanted to do, which was to ignore that particular advice. So there was nothing to resist! That was easy.

I know what you’re probably thinking: But then what? How did you learn to market?

She and I didn’t sort that our in our conversation. The truth is, I’m still learning. I’m learning what I’m willing and not willing to do, and I’m learning what works for me. And in the years since that session with Tama, I’ve come to appreciate what she was really saying: True success in any endeavor doesn’t come from doing all kinds of distasteful or burdensome things only to reach a certain milestone and declare our accomplishment. It comes from a sense of being true to ourselves and growing in ways we genuinely want to grow.

It comes from courage and a willingness to own our dreams.

It comes from a sense of aliveness. It comes from living in this moment rather than putting off living until some future date.

In Tama’s elegant words, “Success comes in the middle or not at all.”

Of course we’ll be challenged to learn new things as we grow.

But the impulse for growth comes from within, and we need to stay connected with that inner impulse in order to grow in ways that are true to us. We honor ourselves – we retain our power - by listening deeply within and heeding our own counsel.

As soon as we think we “have” to do something or else we will fail, we’ve abdicated the throne. We’ve given our power away to the experts. And it’s not even about the specific thing they’re suggesting. We could choose to do that same thing and still be standing in our power. It’s about our reason for doing it.

I’ll be the first to admit this isn’t always easy. There have been plenty of times when I felt the weight of the world – my world – rested on making a particular decision and getting it exactly right.

I gave my power to the “thing” I was deciding about, rather than remembering that I had the power to choose again and again. And I had the power to customize my own solution rather than merely deciding between two less-than-appealing options.

You have that power, too. Pay attention to how you feel as you move through whatever self-improvement process you have taken on, whether it’s to create work you love or find a life partner or lose weight or become more prosperous. Actually, see if you can stop thinking of it as self-improvement and see it as the area in which you’re ready to grow into new levels of fulfillment. The less you see yourself as “needing improvement,” the more empowered you will feel.

Let your feelings of frustration, resignation or resistance guide you to pause and check in with yourself. Have you given your power away to someone else’s formula for success that doesn’t feel good to you? Is there an impulse you want to follow that you’ve been ignoring? Have your needs or desires changed? Or perhaps you feel good about the approach you’ve taken, but you need some support in moving through your fears.

Be curious and willing to explore. Those uncomfortable feelings are indicators that you’ve somehow given your power away and they’re calling you to take it back. They’re reminders that there is always another opportunity and there is always another choice.

Choose with love as best you can right now, and keep listening within as you move forward.

Wear your own beautiful crown. You are more powerful than you know.

Feeling forced or resigned to do something because of a belief that it’s the only way to avoid negative consequences saps our energy.

It’s like pushing a big rock uphill, and we continue to push out of fear that if we stop we’ll be crushed. This is hardly the recipe for a fulfilling, empowered life.

Choosing to do something from a genuine sense of willingness or courage is empowering and self-validating. So is choosing not to do something because it feels inauthentic. The power is in knowing we have a choice, and trusting that there is never just one “right” way to create or experience the essence of what we want.

There are countless ways, and countless opportunities. There will never be a time when opportunities for fresh choices simply dry up.

Without the fear-based pressure that we have to make the “right” choice, we can relax into exploring what feels like the right choice for us, right now - knowing that we can choose differently as we evolve. www.livingwellmagazine.net

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

September 2014

35

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

Q:

You have said bilateral foot pain can be from the tailbone. I have numbness in both feet and pain that is pressure sensitive is this neuropathy or tailbone?

A:

Or is it both? The fascial system and the nervous system are so intertwined literally. Enveloped, encased, embraced. The fascial system anchors and attaches onto the bones. This particular interface of fascial and nerve is protected and attached to bones for foundational support.

The fascial blends into the bone in the form of ligaments and tendons. As well, the fascia melds with the nervous system. There is a connection that is entangled, nerves and fascia relate and function in an electromagnatic way. A merging of the two systems is created. When the tailbone is out of alignment, maybe an impact from a fall, it will pull on the fascia. A tugging force with motions on delicate nervous tissue, creates fascial restrictions to protect itself. If the fascia around the hips and low back or tailbone are damaged by soft tissue, laceration, contusion or strain, the tissue will shorten, create restrictions and pull on delicate nervous tissue as well as the bones that attached to more fascia pulling on more delicate nerve rich tissue. When nerves are compromised by inflammation of any type, symptoms can be experienced in the form of neuropathy. Bilateral foot pain can be both from the tailbone injury radiating through the nerves, experienced in the feet, or neuropathy which can come from diet, chronic illness or injury. Both can also occur simultaneously; an injury to the tailbone and isolated involvement of the nerves located in the feet.

Ann is an award winning writer,teacher and speaker. Ann is the personal body worker of Her Holiness “Sai Maa”. Ann practices osteopathic physical therapy and has helped thousands of patients. Ann is also an expert on the use of healing foods, homeopathic and herbal consultations, and therapeutic horseback riding.

Ann treats her patients in a beautiful country setting which enables her to utilize all of her learned skills as well as some of the healing properties that only Mother Earth can bestow .Ann is available by appointment and can be reached 302-6567882. The farm is also available for birthday parties, women’s circles, and retreats.

Q: A:

What do you recommend for Plantar fasciitis?

Plantar fasciitis is a very tricky dysfunction. Because we are upright so much of how we feel, what we are reacting to, what we are wearing, how much money we have to care for ourselves, how well we care for ourselves, how gracefully we move are influencing factors. The stresses we put on our feet are not only physical but mental as well. So many times, a diagnosis is vague. Yes, the fascia is inflamed. However where is the origin?

Why and what to do in this case can be complex and the origin may lie deep in the center of compensory postures, and movements. It is helpful to be evaluated as far as your osteopathic configuration in standing and during ambulation. Shoes will need to be evaluated, and may need to be replaced or altered to correct actual foot bone and foot on ankle joint alignment.

Taping, orthotics, icing, massage, acupuncture, homeopathy and sleeping on your stomach with your feet over the edge or even sleeping with supportive tape or boots can all be helpful. Diet should also be evaluated as sugar shortens tendons, oxylates can cause crystalline deposits in tissue, malabsorption can lead to spurs. Homeopathy evolves with recovery as one remedy is used for acute phases and others as symptoms change to stiffness or discomfort. Plantar fasciitis requires intensive intervention at first to stop repetitive stresses and reduce inflammation as soon as possible so symptoms do not become chronic.

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September 2014

Sore Muscles? Don’t Stop Exercising by Alisa Rose Starting a workout program can be daunting. Setting the time aside to exercise, creating a balanced routine, and setting goals are hard enough, but add to that the muscle soreness that comes with adapting to that regimen, and it may be difficult to stay on track.

When you first begin and start your way to better health you will find that those workouts will leave your muscles very sore. Chances are that walking up a flight of stairs or even lifting your arms above your head can be an unbearable tasks. This is normal to feel sore for the next few days and having a better understanding of where and why your muscles are sore will increase your chances of continuing and achieving success.

This soreness is referred to as delayed onset muscle soreness or DOMS. During your workout your muscles experience micro-tears; these micro tears cause an inflammatory response that activates the immune system to rush in and repair the damage, this causes swelling and fluid buildup in and around the muscles. This is what sends the message of pain to the brain.

DOMS should not derail your training; it is a positive sign that you have challenged your muscles in a way they aren’t accustomed to. So the good news is the recovery process that occurs within a muscle during this initial soreness helps to protect it from future soreness – so the more you work out the less it will hurt! Your muscles will become stronger and better to handle the force of killer workouts.

During your Workout Slowly increase intensity. Easing into your workout will help protect against soreness. Lifting too much too soon can cause soreness from over training, which happens when your muscles don’t have adequate time to recover between workouts. Follow the 10% rule to stay on track (increase your weight or intensity 10% each week once you no longer feel challenged at your current level) Prepare for circuits. Circuit training has several benefits, saves times, blast calories and boosts endurance and the lists goes on, but if you want to walk in a few days slowly migrate to a circuit routine if you are currently not doing one. If you jump right into an intense circuit workout, it can take your body longer to recover from the soreness.

After Your Workout Load up on protein and GOOD carbs. The ideal post workout regimen to reduce soreness and aid in recovery contains a ratio of 4 parts protein to 1 part carbohydrates. Proteins are important in helping repair muscle damage, decreasing soreness. On the other hand “GOOD” carbohydrates help the body better absorb protein. Believe it or not, the best after workout drink is good ‘ole chocolate milk!

Before your Workout: Fuel up with inflammation fighting foods. Eating foods that are high in antioxidants and essential fatty acids are not only good for a healthy heart but also has been shown in reducing inflammation. Protein protects the muscles from being broke down and can be used once your routine is complete to help start the repair process.

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

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

Always warm up. Move your body at a low intensity, this is called a dynamic warm-up, which will get increase the blood flow to your muscles and get them fired up and ready to workout, potentially making them less prone to damage

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September 2014

With: Ellyn Hutton BSN, RN Certified in Mind / Body

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www.wellnesswithinbe.com www.angelofpregnancy.net www.colorsofbirth.com 37

5

FIVE Ways to Take Your Sex Life to the Next LEVEL

Does your sex life fulfill ALL of your fantasies? Are you enjoying the best sex of your life? Or is there something more you dream of and wish for?

No matter how awesome the sex you are currently having, there is the possibility for more. But more what?

As a sexologist and sex educator, a lot of people want me to help them improve their sex lives. Many of those people imagine that I will tell them about a new pill, potion or position. It seems everyone wants a quick fix - something which will magically transform boredom and routine into a thrilling joy ride of coital bliss. And sometimes those pills, potions and positions can accomplish just that - for the short term.

But eventually, even new thrills can become empty and boring.

And predictably, the search usually resumes for something new and exciting to fulfill our fantasies of what sex should be like.

Does this mean we are doomed to a life of uninspired sexual routine or, conversely, the endless pursuit of one momentary sexual high after another?

No. It all depends upon the erotic path you choose.

If you are willing to invest as much time and effort in your sex life as you do in your favorite sport or hobby, sex can be catapulted into a high art form which has the potential to exceed your wildest dreams.

But be forewarned that the price of admission into this rarified sexual reality can be more than some are willing to pay.

DO I HAVE YOUR ATTENTION? Then by all means, read on . . .

Sex, like much of the rest of life, is shaped by our intentions as well as our technique. If your approach toward sex is oriented to simply having fun, then your sexual experiences will tend to be more superficial than heart centered.

But if you combine your sexuality with your spirituality, you can open erotic doors which transcend the mundane and literally launch you into a world defined by other dimensions.

Although an erotic journey of this nature can involve a variety of teachings and practices, I have outlined five of the most basic elements designed to take your sex to the next level: 38

1. Perfect Your Touch You can touch something or you can touch your own desire.

When you allow your hands and your finger tips to find their pleasure, your touch will naturally create pleasure in the person you are touching. Shift your focus from how you are touching and how you imagine your lover feels and allow the pure joy of touching to excite your senses.

The energy in your body radiates past the confines of your skin.

Learn to sense this energy by holding the palms of your hands about a half inch to an inch apart and gently push at the space in between your hands. Notice how it feels when your hands come close to each other and how it feels as they move away. Can you feel the energy generated by the palms of your hands? This is what you want to touch your lover with. You want to learn to direct that energy so that your touch extends past your fingertips.

2. Master Your Breath Everyone breathes deeper and more frequently when they are sexually aroused. But unfortunately, many of us have learned to hold our breath when we orgasm. For some, holding the breath seemed like a wise way to avoid making noise and getting “caught” masturbating or having sex when we were younger. It can take some practice to unlearn this habit. But it is important that you allow yourself to breathe while you orgasm if you want to take your sexual pleasure to the next level. If you learn to breathe during your arousal and through your orgasms, you may be surprised how receptive your body is to continued arousal and multiple orgasms.

Conscious breathing exercises including some yoga practices and meditation techniques are an excellent way to master the art of breathing yourself to an ecstatic state of being. When you know how to raise your sexual excitement with your breath, your ability to experience pleasure is enlarged. Plus another benefit is an increased ability to connect with another person intimately. The breath unleashes emotions and when we breathe deeply, we feel our emotions more intensely. Allowing these emotions to surface during sex creates a more intense sexual and emotional sharing.

3. Expand Your Consciousness Not only do meditation and yoga provide conscious breathing techniques which can enhance the enjoyment of sex, meditation and yoga can also expand your ability to sustain your awareness and focus. The ability to stay present with yourself, your lover and your pleasure is a crucial feature of heightened states of

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sexual arousal. Sex which is deprived of these deeper abilities is not nearly as satisfying as sex which occurs in a state of expanded awareness.

It may seem counterintuitive, but more awareness and more pleasure can be very confronting and even frightening until you become familiar with the emotional terrain. A torrent of buried emotions can surface creating confusion and fear. That is why step four, which follows, is so important!

4. Delve Deeper The best sex is connected to our hearts and therefore our emotions.

As you become more aware and emotionally connected to yourself and your lover, you will no doubt become more attuned to irritations, frustrations and fears as well. This is the part which can be frightening to many people. This is where many will turn away from this immensely satisfying erotic journey in preference of something “safer” and necessarily more superficial. But there is nothing to fear. The truth is that you were carrying these emotions inside of yourself before you became aware of them. Now that you sense your true feelings, you simply need to learn healthy ways to deal with them.

There are many resources you can draw from to learn to navigate newly discovered emotions. The tools which can help you express yourself honestly and compassionately with another human being include non-violent communication techniques and active listening skills. These are best learned with the help of a trained professional such as a therapist or relationship coach. Investing in your communication and intimacy is one of the most powerful ways to take your sex life to the next level.

attained on an erotic path married to a spiritual journey. When I found the courage to diverge from genitally focused sex and allow my pleasure to merge with my heart, my spirit learned to soar in ways I never dreamt possible.

The Doorway to the Divine referred to by the ancients opened for me and I will never be the same. What words can describe what I have experienced on this new sexual road? There is no language for this new sexuality and that’s no doubt best because if I could describe it, it would be limited by the words I would use. Instead, my breath expands into this new dimension and takes my soul on an ever expanding journey into the unknown.

Where pleasure meets the deepest longings of my heart is where I find my identity merging with my Beloved’s, and a third entity I can only refer to as God. An ache which has been my constant companion since my earliest memories, finds satiation for once.

But that is a small part of what is happening.

My sense of self is shifting. I no longer feel defined by the limits of this body. And I know what it means to inhabit a place which is ecstatic and timeless. I want to report where I have been and what I have felt but words feel silly in the face of so much splendor.

Making love has been transformed into a prayer as my Beloved merges with me in the most delicious way imaginable. My fingers trace his body and his orgasm enters my soul with the beauty of a thousand shooting stars speeding through space.

There is only love and love is all that is.

5. Create Sacred Space Taking sex to the next level requires the space for that sex to occur.

A special place and setting can be achieved in a variety of ways which appeal to the five senses. Experiment with incense, sensual music, candlelight and perhaps an altar. But don’t stop there.

Create sacred space for your erotic journey by allowing ample time.

Most people allow about 30 minutes for sex including foreplay.

The average length of intercourse is just 3 to 7 minutes. How sad.

Sex shouldn’t be a race or a fast food drive-through. Sex needs time to develop into the mind-blowing experience we all crave.

Begin by setting aside a minimum of one hour for lovemaking. As you increase your capacities for intimacy and pleasure, you may find your sexual encounters lasting for hours!

Rest assured, I have personal experience with all five of these steps. And I know it is common to have some resistance to change, even when that change can usher in the fulfillment of our hopes and dreams.

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

I thought I had seen it all, done it all and, I might add, very, very well. But fortunately there is no limit to the heights which can be www.livingwellmagazine.net

September 2014

39

The Lies About Happiness That We Have Been Told

by Joe White

To hell with certainty!! Too often we live our lives addicted to certainty. We stay in what is familiar and what is comfortable. We love what we know, even if costs us what we desire the most.

Somewhere in life we are taught that we need certainty to be happy. We spend our lives waiting for that perfect moment to take action, for the perfect moment to live our lives. That certainty will protect us from getting hurt and keep us from feeling like we are not enough.

We thought by gaining a degree, it will give us the certainty of a well paying job. Working hard will give us the certainty of job security. That money will give us certainty of maintaining the lifestyle we want. Listening to the doctors will give us the certainty of health and taking a vow will give us the certainty of fidelity. As many of us learned through life experiences, none of this is true.

Anything and everything can be lost or taken away from us.

love, you will spend your life alone. Go out and love, be willing to get hurt and realize that you will find someone who is worthy of the gift of your love. You don’t need ANY more certainly to live the life you want.

Stop playing not to lose... you will only lose at the end. Life is meant to be lived, fully and freely. Play to win. Play to get the most out of life, and love those around you the most that you can. Freedom and certainty do not exist together. The price of certainty is being enslaved. The reward of freedom is life!!

I wish you love and passion. Live Free!

We have been sold a pack of lies and it is all B.S. The ONLY certainty that truly exists is the certainty of what is inside of you.

There is no perfect moment. The moment is now.

You can’t wait to feel certain you won’t get hurt before you fall in

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

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THE ART OF HEALING with

Acupuncture What is Acupuncture?

The written history of Chinese Medicine goes back 2000 years and the evidence of the use of acupuncture is seen as far back as 5000 years! In Traditional Chinese Medicine, the body is seen as a vibrant, self-healing system that goes through growth and change and needs balance and harmony to thrive. A main belief of Chinese Medicine is that interacting energies with even flow results in health, whereas imbalance, interruption, stagnation or depletion of these energies lead to disease.

Acupuncture works to harmonize the energy, or Qi [chee], of the body to promote health and wellness.

What is Qi? Qi is often translated as breath, life force, vitality, energy, or that which makes us alive. All things have Qi, are Qi, and are expressions of Qi. If life is movement, Qi is what makes things move and is the movement itself. Without this movement, vibration, activity, circulation, and flow, there is no life. Living things are not seen as matter activated by energy, but as energy organized into matter. There are 12 main channels of the body, 6 along the arms and 6 along the legs. Acupuncture points lie along these channels, and each point can have a different effect on the system when activated. Qi flows through the channels of the body, and an even, unimpeded flow equals health.

How does Acupuncture Work?

Hair thin needles are inserted into specific points along the channels to ensure the proper flow of Qi in the body. Each treatment is individual and is designed based on distinct Chinese examination techniques. An acupuncturist takes a thorough history to understand where imbalances exist. He or she will also take your pulse and look at your tongue to further understand how the body is working at the time of your visit. This may seem strange but these diagnostic tools are very informative to the acupuncture practitioner.

Acupuncture is not limited to treating only pain. It works to treat the entire system. A person can be successfully treated with acupuncture to decrease pain, improve sleep, as well as improve many other aspects of health. For example, if a patient has knee pain the Qi of the channels around the knee is not moving properly or is “stuck.” Through stimulation of the points in the area of the knee, and in the corresponding channels nearby, the energy of the channels is influenced to move so it will no longer be “stuck.” Thus, a reduction in pain can result in improved sleep, increased energy, and overall well-being. www.livingwellmagazine.net

What Can Acupuncture Treat?

Traditional Chinese Medicine sees the body, mind, and spirit as one and works to treat all aspects of health.

Therefore, acupuncture can treat most complaints or promote balance in someone undergoing treatment for various disorders. Pain, as mentioned above, can be treated with acupuncture. Other complaints successfully cared for include digestive problems such as constipation or indigestion, sleep problems such as insomnia or frequent waking, and mental health such as anxiety and depression. Women’s health is effectively maintained through acupuncture treating all aspects of the female cycle. This includes painful periods, infertility, nausea and headaches during pregnancy, and menopausal symptoms such as hot flashes and night sweats.

What Else Should I Know?

As the treatments are individually based on the patient, results will also vary. Some people see positive outcomes immediately and some may need a few visits to see any change.

Promote a healthy lifestyle with the drug free approach to wellness through acupuncture!

Dr. Kelly Brown is a chiropractor and acupuncturist with Pure Wellness. She received both a Doctorate in Chiropractic and a Masters in Acupuncture from New York Chiropractic College in Seneca Falls, NY. Dr. Brown is a life-long resident of DE and is glad to be back in the area serving the community.

September 2014

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The Real Legacy You’ve Left Your Children Part I by Karen Jessee

lots of boxes treated as mini dumpsters with stuff from this fourbedroom house.

Story #1: Dale

The brothers hired moving companies to get the big stuff they

“I will never do to my sons what my father did to me.” wanted from the house to the Midwest where they lived and fled Sounds like a salacious headline in one of those believe-this-ifyou-will tabloids, conjuring up images of abuse; maybe dungeonlike living quarters or unspeakable horrors.

This is actually a statement from a friend who had to clean out his father’s house after his dad decided to downsize and move.

Dale is a full-time doctor with a family who suddenly found himself dealing with his parents’ years of collecting, piling, and storing. Dales’ mother, the family- designated pack rat, had managed to pack everything they had ever owned each time the family moved. When she passed, the adult children now had to cope with all the stuff that had followed their dad through over 50 years of marriage now that he was moving.

An elderly gentleman, Dad had suffered a serious illness. Knowing that he was moving, his idea of trying to get this show on the road was to grab anything he saw on the floor or in a drawer and just drop it all into boxes. He didn’t sort, he didn’t make decisions, he didn’t throw out anything (heaven forbid) he just tossed into boxes whatever was in sight and within reach.

So when Dale’s two brothers, also with families of their own, flew in from other states, they were all greeted with boxes….

42

back to jobs and families. Dale, now on his own, worked months sorting through everything while getting the house fixed up to put on the market.

Did I mention he worked full time and had a family? The sheer magnitude of the work left him exhausted and angry.

Story #2: Ellen The frantic call came at 7:45 in the morning from a former client.

Her mother had just had a stroke and a heart attack and was now in the hospital. She lived in Maryland in a large house filled with too much of everything strewn about everywhere. Ellen had grabbed drawers, boxes and bags of papers and had called me because the amount of paperwork to sift through was overwhelming.

She couldn’t find her mother’s driver’s license and had no picture ID of her mother; she would need that along with medical and insurance cards to get her mother into nursing and assisted care facilities. Her mother did not carry a purse.

I arrived at Ellen’s at 1:00 in the afternoon, and for the next five hours, we sorted through dozens of little plastic bags, tossing

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dozens of rubber bands and paper clips that bound together thousands of meaningless scraps of paper, business cards, phone numbers with no references, notes, mail, bills, coupons, and catalogues mixed in with checkbooks, the marriage license, the social security card, and the birth certificates. We filled paper bags designated for shredding, recycling and garbage; we labeled and filed papers as we journeyed forward.

We shouted for joy when we found a valid passport that would suffice as the picture ID; we never found the elusive driver’s license or that one last credit card. As Ellen’s mom still needed to file 2013 taxes, we yanked out those papers while putting together a bag of lottery tickets that we hoped had a winning ticket because this was far from a winning situation.

Ellen was an only child; Ellen was a single mother. She had just gotten her dream job and would be moving to California. She had her own life, paperwork, and family to move and a condo to sell. Now she had to drive to Maryland to clean out her mother’s house and get it on the market.

She had to change the locks because she had no idea how many neighbors had the keys and who would rummage through the house. A relative had already made an illegal entry. Ellen also had to sell her mother’s two timeshares that had never been used, and her mother’s car.

I gave her my connections for a clean out company to get her started. We paused long enough to discuss wills, power of attorney, medical power of attorney, and getting those papers front and center. Where were they?

Taking this Gently If you’re an adult child reading this, I need you to be compassionate and understanding. If you’re a parent in your late 60’s or older reading this, I need you to be realistic. Let’s talk about the real legacy parents leave their children and why it is so challenging to address the mess. No drama, no finger pointing, no blaming; let’s just have a discussion here.

are simply not up to the task.

Divesting is Dying: Simply put, to address the mess is also to face one’s mortality. The clutter represents a life, a family, and memories. If parents are still in the home where they raised children, and all those rooms are filled with elements of the past, then letting these things go can mean giving up entirely. They don’t see themselves gaining clarity and moving on; they see a final chapter that may be lonely and empty.

Too Many Memories: For some, each item actually represents a member of the family that has left home or passed. Donating anything feels like throwing out the person. There is no ability to separate the item from the spouse or the child.

Still in love with it all: People are living longer than ever before and active seniors may still be enjoying their things. They may be the ones entertaining friends and cooking the Thanksgiving dinners for a large family. Note there’s a difference between still using the roasting pan and having a basement piled with magazines and old clothes. This downsizing business is different for everyone.

Many older adults struggle with an excess of possessions and are at a loss to know what to do with them. Their children, who may live out of state, have intense and busy lives of their own. They, too, are at a loss to know what to do with all those possessions when it comes time to help a parent move and move on. When emotions are running high, exhaustion and anger can leave the children unable to separate the frustration of the situation from the frustration with the parent. Anger and resentment will settle upon everything.

To the moms and dads who are in their sixties and seventies, if you really love your children, you will think about the real legacy you’re leaving them. The downsizing starts now because here’s the truth: no matter how well you do this, no matter how good you are at letting go, when the time comes, you will still have left your children with plenty to do.

Why it Looks the Way it Does A Purposeful Existence: For many seniors, those collections and that clutter is a sign that they are still living a meaningful life. All that stuff must mean something; maybe that they’re still important in a world where it’s so easy to become invisible.

Health: For all the times a parent might have promised to take care of the clutter, a sudden illness or accident can render all those good intentions moot. The sudden family drama will certainly take precedence over those piles and heaps.

Age: What began as good intention for a senior, even at the best of times and in the best of health, can easily become overwhelming.

There are just so many decisions and so much stuff. It’s just easier to let it be. Clearing out looms as a long and lonely job, and many www.livingwellmagazine.net

Be kind to yourselves, be gentle with each other, and remember that old adage about how to eat an elephant: one bite at a time.

Karen Jessee is a professional organizer and founder of Simply Organized. She is a member of the National Association of Professional Organizers and the Philadelphia Chapter of Professional Organizers. She encourages people to simplify their lives and works with those who need to downsize and get organized.

Karen helps clients make the decisions and create the systems that are best for them. She also teaches the strategies to help clients gain greater clarity, control, productivity and peace.

Karen is a public speaker on these topics. Visit her website at: www.nowsimplyorganized.com September 2014

43

The Best Way NOT To Stretch Before Getting Physical!

by Dr. Scott E. Rosenthal

Remember stretching in high school? (That alone is a stretch for me.) We would circle around our team captain and begin a series of static stretches (held positions without any movement) in preparation for the game ahead. This was done to prepare our muscles for the intense activity ahead, increase flexibility and help prevent injury… or so we thought.

Turns out, static stretching can greatly diminish your abilities when physically active! A recent study from the Journal of Strength and Conditioning Research reveals just how counterproductive held stretching can be. The researchers studied weightlifters that used static stretching to warm up prior to lifting. Their lower body stability dropped by an alarming 22 percent! One-rep maximum strength fell by 8 percent. And when stretches were held longer than a minute and a half, the decreases in strength were even greater.

A better choice is to warm-up by using dynamic (also referred to as “active”) stretches—movements that will mimic the actions used in the sport or activity ahead. Active stretches cause muscle temperature to rise and increase blood flow to the muscle fibers.

Joint range of motion is enhanced while maintaining stability.

These are all factors that can improve athletic performance and prevent injuries!

Sample Warm-up for Healthy | Fit Individuals After an easy, low intensity five-minute warm-up on a bike or elliptical machine, I like to start my workout doing moving forward bends while lifting a medicine ball. I inhale on the way up, lift the ball over my head and exhale back down. The cycle starts and stops with the ball on the ground in front of my feet for 10 reps (repetitions). Next, I use the same ball and do 10 reps of standing abdominal twists. I exhale as I move the ball laterally, inhale back to the midline and exhale while moving the ball to the other side. I then use a large Swiss ball (the big bouncy inflated exercise ball) to do abdominal crunches and back extensions, completing 10-15 easy reps.

stopping. Tightness on one side and not the other or difficulties making transitions (sitting to standing, etc.) is another strong indication that something is wrong!

Muscles make up 40-50 percent of a man’s body and 30-40 percent of a woman’s body. In addition to making things move, muscles hold things in place. Muscles can become damaged from being overworked, improperly warmed-up or due to injury. Often muscles automatically tighten on purpose in order to compensate for other problems (such as joint misalignment or muscle weakness in other parts of the body). If you are experiencing abnormal muscle activity, stretching in any form can be harmful.

If you have a back condition, spinal curvature, pain or any other concern, please seek professional evaluation and treatment before undertaking any new exercise or stretching program.

Doctors of Chiropractic focus their attention on why muscles function abnormally. By addressing and correcting imbalance, misalignment and/or weakness, abnormal muscle activity will no longer be needed and relaxation can finally take place. I believe that the releasing effect chiropractic care has on muscles is one of the core factors contributing to a sense patients commonly experience of “feeling younger.” With care, most regain greater flexibility, are more energetic and perform better physically.

Before getting physical, consider how you can integrate and receive the benefits of a dynamic stretching routine. If you feel abnormal muscle tightness or pain, professional care can get you back to a comfortable and active life! Whether you are trying to win a race, get through a long work day or walk to your seat at a grandchild’s performance, a healthy flexible and balanced muscular system is essential!

Gergley J. Acute effect of passive static stretching on lower-body strength in moderately trained males. J Strength Cond Res, 2013 Apr;27(4):973-77.

The next part of the dynamic warm up is specific to the activity that you are about to perform. When in the gym, after I complete the above sequence, I perform each exercise using minimal weight for 12 reps. For example; I use two five-pound dumbbells for seated dumbbell military presses. If I am on the yoga mat, I start with Sun Salutation cycles.

When Stretching is not Recommended Several issues may exist that cause your muscles to be abnormally tight and/or painful. Structural or nerve imbalances should be considered if you remain tight despite performing your warm-up or you loosen up when active only to become tight again after 44

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

September 2014

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September 2014

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