Inspire Health April 2018

INSPIRE APRIL 29, 2018

Empowering Natural Living

Is Fasting Another Food Fad BRING YOUR LUNCH TO WORK

Very Vanilla Vegan Cupcakes Grounding

Live

THE DECADENT LIFE WITH DIABETES A Supplement to

D E VI N A LEXANDER SAYS YOU CAN H AVE IT!

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

1

ALWAYS ALWAYS WELCOMING WELCOMING NEW NEW PATIENTS PATIENTS Since 1981 Since 1981

770-536-8109 770-536-8109

www. www.gastrogainesville gastrogainesville.com .com

YOUR YOUR DIGESTIVE DIGESTIVE HEALTH HEALTH IS IS OUR OUR PRIORITY PRIORITY Experience Experience and and Expertise Expertise Matter Matter

COLON CANCER SCREENING SAVES LIVES COLON CANCER SCREENING SAVES LIVES GET BEHIND THE MOVEMENT. BE SEEN. GET SCREENED. GET BEHIND THE MOVEMENT. BE SEEN. GET SCREENED.

WHY? WHY?  Colon cancer is the third

WHEN? WHEN? Adult screening

 Colon cancer is the third  Adult screening most diagnosed and should begin at age 50 most diagnosed and should begin at age 50 second leading cause of second leading cause of  Due to increased risk, cancer death in the U.S.  Due to increased risk, cancer death in the U.S. African Americans African Americans  The early stage of colon should begin at age 45  The early stage of colon should begin at age 45 cancer generally cancer generally  Individuals with family produces no symptoms  Individuals with family produces no symptoms history of colon cancer, history of colon cancer,  Screening is one of the polyps or other risk  Screening is one of the polyps or other risk most powerful weapons should screening most powerful weapons should discuss discuss screening against colon cancer age with a physician against colon cancer age with a physician



 

WHAT? WhileWHAT? there are other

While there are other forms of colon screening forms of colon screening available a colonoscopy is available a colonoscopy is given the “gold standard” given the “gold standard” above other options above other options  Colonoscopy is the only  Colonoscopy is the only method that has high method that has high sensitivity for all polyps sensitivity for all polyps and can remove them and can remove them during the procedure during the procedure

 

WHO? WHO?

It is highly recommended It is highly recommended that your primary care that your primary care provider refer you to a provider refer you to a Board-Certified Board-Certified Gastroenterologist Gastroenterologist  Gastroenterologist  Gastroenterologist complete an additional complete an additional 3-4 year fellowship in 3-4 year fellowship in endoscopy training, endoscopy training, making them the experts making them the experts

* American Cancer Society & ASGE

* American Cancer Society & ASGE OUR PRACTICE: OUR PRACTICE: We are an independent practice, dedicated to providing the highest quality of gastroenterology services. We

We are an independent practice, dedicated to providing the highest quality of gastroenterology services. We understand the sensitive nature of digestive illnesses and strive to provide an environment that stresses patient understand the sensitive nature of digestive illnesses and strive to provide an environment that stresses patient comfort, privacy and satisfaction. Our physicians are Board-Certified Gastroenterologists and offer special comfort, privacy and satisfaction. Our physicians are Board-Certified Gastroenterologists and offer special expertise in treating digestive issues and diseases. expertise in treating digestive issues and diseases.

2

INSPIRE HEALTH

The The CHOICE CHOICE is is YOURS YOURS..

Choose an experienced Board-Certified Gastroenterologist Choose an experienced Gastroenterologist Gainesville│ Brasleton │Board-Certified Buford │ Dawsonville │ Demorest Gainesville│ Brasleton │ Buford │ Dawsonville │ Demorest

April 29, 2018

contents

APRIL 29, 2018

4 HEALTHY BODY

Bring Your Lunch to Work

8 EXERCISE

14

Courtney's Top Fat Blasting Exercises to Turn Up the Burn

12 SUPER FOOD Sauerkraut

13 PET

GROUNDING

6

What is a Holistic Vet?

16 WELLNESS

Is Fasting Another Food Fad?

18 RECIPE

Very Vanilla Vegan Cupcakes

19 NATURAL BEAUTY Homemade Bath Bombs

LIVE THE DECADENT LIFE WITH DIABETES

DEVIN ALEXANDER SAYS YOU CAN HAVE IT!

DIRECT MANUFACTURER OF ADVANCED DIGITAL HEARING AIDS

G IT YOU’RE WEARINsa nds NO ONE KNOWS ta ou Th il - Saving You

Re 1/3 Price of Typical Center Models - Full Service & s yle St 32 Different TWO LOCATIONS TO SERVE YOU:

ambithearing.amawebs.com

601 S. Enota Drive, Ste A Gainesville, GA • 770.534.4150 Monday-Friday 9:00am-5:00pm

5890 Bethelview Rd., Ste 10 Cumming, GA • 770.205.5776 Monday-Friday 9:00am-5:00pm

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

3

healthy body

BRING YOUR LUNCH TO

power to You have the life so change your r health don’t put you er. off any long

O

kay, not to brag, but I’ve been pretty good about bringing my lunch from home lately, and it feels great! Like me, you may have struggled in the past to bring your lunch from home, giving up within the first week or two, and that’s not uncommon.

What really motivated me to try again though was a sudden and sharp decline in my overall health. I began tracking the moments I felt bad and eventually realized that, midday directly after eating lunch, I lost focus, became extremely fatigued and transformed into a grump. The side effects of my diet were even more intense after eating refined carbohydrates and sugars.

Say goodbye to soggy sandwiches! Veggies should be packed separately and added at mealtime. Use cold or room temperature ingredients only to prevent condensation once the sandwich is wrapped. Condiments like mayonnaise and mustard should not be applied directly to the bread but rather between the meat and the cheese.

4

INSPIRE HEALTH

April 29, 2018

Then there are the self-deprecating thoughts that inevitably follow our poor diet choices. Why did I eat that slice of pizza? No wonder I’ve gained so much weight. If this sounds familiar, it’s time to think about bringing your lunch from home. You have the power to change your life so don’t put your health off any longer.

Bringing your lunch from

Start by bringing food two days a week and move up to four days in your own time

Work

By Liz McGehee

home also allows you to control your calorie intake and tailor your diet around your nutritional needs. Cafeterias, sit-down restaurants and fast food joints often serve massive portions, sometimes an entire day’s worth of recommended calories and then some! On top of that, “healthy” choices like sautéed veggies are slathered in butter or flash fried. Unless you are the one making the food, you have no way of knowing just how healthy the menu is.

Struggling with gluten intolerance, dairy allergies, fatigue, high cholesterol, diabetes or something else? Follow your gut and try phasing the perpetrator out of your diet and adding foods that boost energy, cognitive function, weight loss as well as healthy

cholesterol levels and see if anything improves.

Health benefits aside, bringing your lunch to work is extremely cost effective. Even making your own coffee can save you $20-30 a week.

If you know you need to make a change, try to figure out the steps to your personal success. Once I realized what my diet was doing to my mind, body and spirit, I knew I had to make a change, but I was also afraid of failing again. So, I asked, “Why did I give up last time?” The answer: • Unrealistic food choices • Going cold turkey • Sticking to a strict diet • Not enough variety • Giving in to stress binges Believe it or not, bringing your lunch from home doesn’t have to feel like a punishment.

Try easing into your new diet so you don’t shock your system. Start by bringing food two days a week and move up to four days in your own time.

Allow cheat days, and change up your meals.

If you’re the kind of person that gets sick of leftovers, make two meals for the week.

This will give you options and help you stay on the right track. Above all, food should be fun, delicious, nutritious and make you feel great!

ERECTILE DYSFUNCTION?

DON’T TRUST YOUR ERECTION TO JUST ANYONE, FIND A REAL ED SPECIALIST. You deserve to learn about all treatment options — most often, without an up-front financial commitment other than a co-pay. Insurance should be discussed and in most cases is accepted.

The “men’s medical clinics” offering only injections are typically offering just one treatment option for erectile dysfunction (ED).

Learn about all the treatment options and find a trained Urologist who specializes in treating ED.

VISIT EDCURE.ORG OR CALL 844-4ED-CURE Boston Scientific Corporation 300 Boston Scientific Way, Marlborough, MA 01752 www.amsmenshealth.com All trademarks are the property of their respective owners. ©2017 Boston Scientific Corporation or its affiliates. All rights reserved.

MH-443007-AA FEB 2017

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

5

healthy mind

By Anja Springth orpe

ates blood l u g e r l o s i Cort olism, b a t e m , r a sug cognitive , n o i t a m inflam hormone function, immune d balance an tion. func

You call a plumber for clogged pipes.

Who do you call for your digestive pipes?

Protect your internal plumbing.

Call the experts.

Gainesville 678.987.1499 www.atlantagastro.com

•Gift baskets •Embroidery •Unique gifts •Screen printing •Balloons for all occasions •Full Service Pharmacy •Free Local Delivery •Compounding Unit Dose Packaging

Riverside Pharmacy Serving Gainesville Since 1954

AGA, LLC and its affiliates are participating providers for Medicare, Medicaid, and most healthcare plans offered in Georgia. We comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability, or sex. ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. CHÚ Ý: Nếu bạn nói Tiếng Việt, có các dịch vụ hỗ trợ ngôn ngữ miễn phí dành cho bạn.

6

INSPIRE HEALTH

April 29, 2018

935 Green St., Gainesville, GA

770.532.6253

callriversidepharmacy.com

G

rounding, also called earthing, relates to direct skin contact with the Earth’s surface. Connecting bare feet or the palms to the ground exposes the body to subtle electrical currents emitted from the surface.

This practice has been associated with health benefits for centuries. In fact, research conducted by Polish neuroscientists found that grounding to the Earth’s electrical currents equalizes the electrical charge of the body. This equalizing is proposed to yield the beneficial effects for our well-being. The Journal of Inflammation Research published a review of contemporary studies on grounding in regards to inflammation, immune response, wound healing, pain as well as auto-immune diseases.

Across all studies, grounding improved well-being, reduced pain and increased recovery time after illness or injury.

Receiving Earth’s electrical charge appears to increase white blood cells and cytokines, both essential for immune as well as inflammatory processes. A well-balanced immune system is better equipped to resolve inflammation, the main culprit for many diseases such as type 2 diabetes, cancers, skin conditions, depression or heart disease for example. In fact, the authors of this review concluded that earthing is a “natural, and accessible health strategy against chronic inflammation.”

Another noteworthy finding is the effect of grounding on the diurnal rhythm, a complex hormonal cycle synchronized with day and night. Lifestyle, sleeping patterns or sustained stress can influence the diurnal cycle. Specifically, the production of cortisol can be significantly impacted by these external factors. Cortisol is not

just our main stress hormone, but it is also involved in a number of essential functions.

Cortisol regulates blood sugar, metabolism, inflammation, cognitive function, hormone balance and immune function. An imbalance in cortisol levels can impact our health considerably.

A study published in the Journal of Alternative and Complementary Medicine found that grounding normalized diurnal rhythms as well as balanced cortisol levels within eight weeks.

Participants of this study reported improved well-being, better sleep and reduced perceived stress.

Modern lifestyles provide little opportunity to connect to the Earth’s surface. Unless at the beach, we are often reluctant to walk If you have questions about barefoot. Considering Medicare, give me a call – the ever-growing body of I’ve got answers! research on grounding, we ought to rethink our habits. Kicking off those shoes and reconnecting with Earth on a daily basis can increase health, Work with an agent who lives in your area! longevity, well-being and Laura overall happiness.

I Know Medicare

Chastain

770-884-8121

May is Better Sleep Month Constantly tired? Irritable?

Having trouble concentrating?

Do you snore loudly?

You're not alone! 50-million to 70-million Americans are affected by a sleep problem.

A good night's rest is necessary to your mental, physical, and emotional health. We encourage you to take action to improve the quality of your sleep.

Dr. Wes Head, NGDC pulmonologist and Sleep Center Medical Director, leads a team of professionals who can help you with your sleep problems. To learn more, or to set up an appointment, please call 678-450-3625.

Wesley Head, MD Medical Director of Sleep Medicine NGDC Pulmonologist

1276 Jesse Jewell Pkwy, SE • Suite C • Gainesville, GA 30501 | www.ngdc.com inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

7

exercise

COURTNEY’S TOP FAT-BLASTING EXERCISES TO TURN UP THE BURN

B

last fat fast with circuit training, a form of high-intensity interval training (HIIT) that burns significantly more calories than traditional weight training. Circuits consist of up to ten exercises repeated consecutively with minimal rest. Adding short

bursts of cardio between exercises will spike the body’s metabolic rate and torch tons of calories both during and after the workout.

Warm up for five to ten minutes.

Complete each exercise for one minute. Jump rope for 30 seconds to one minute between exercises.

Repeat two to three times.

You will need: One Jump Rope & Two Kettlebells



KETTLEBELL BURPEES

8

Place kettlebells on floor right outside feet and step or jump feet back to plank position.

Do one push-up, keeping elbows close to body. Jump feet in. Jump up or stand up. Land with soft knees. Repeat.

INSPIRE HEALTH

April 29, 2018



KETTLEBELL SQUAT WITH UPRIGHT ROW

Stand with feet hip-width apart.

Hold kettlebell between legs with both hands and squat down, bringing hips no lower than the knee line. Keep weight in the heels, core braced and chest lifted. Stand up and lift kettlebell to mid-chest keeping elbows wide and shoulders pressed down. Repeat.



Sit with feet on the floor or lifted for a more advanced option. Hold kettlebell with both hands. Lean back slightly, KETTLEBELL brace core and keep chest lifted. Rotate to the right, RUSSIAN TWISTS touching kettlebell to the floor. Repeat to the left side.



BACK-STEPPING LUNGE WITH OVERHEAD KETTLEBELL PRESS (30 seconds per leg)

Stand with feet hipwidth apart. Hold kettlebell at the right shoulder. Step back with right foot into a lunge position.

Simultaneously press the kettlebell overhead.

Step in and repeat.

One family of providers.

PruittH patien care. W From and in vetera we off every or (85

10

INSPIRE HEALTH

April 29, 2018

Everything you need.

Health touches the lives of more than 24,000 nts each day through patient-centered quality We call it our PruittHealth Model of Care. skilled nursing centers, assisted living centers ndependent living communities to hospice, an services, adult day services and more, fer comprehensive, streamlined solutions for level of care. Learn more at pruitthealth.com 55) 3 PRUITT.

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

11

super food

t u a r k r e u a S By: Anja Springthorpe

S

auerkraut is undoubtedly worthy of its superfood title. For centuries, this fermented cabbage dish has been widely known for its various health benefits. Records dating back to the Roman Empire mention the use of sauerkraut to treat intestinal infections and upset stomachs.

Fermentation is an ancient technique, preserving vegetables for long periods of time. During the fermentation process, the lacto-bacteria found on cabbage leaves convert sugar into lactic-acid. This essentially “sours� the cabbage, hence the name sauerkraut.

High levels of beneficial live bacteria makes sauerkraut a probiotic food. Probiotics are known for a wide range of positive effects on health. Live bacteria balance gut microflora, aid digestion and support healthy bowel movements.

Sauerkraut stimulates the production of stomach acid, bile and digestive enzymes. A healthy digestive system absorbs more nutrients and minimizes issues like constipation.

Sauerkraut is a great addition to any diet when using antibiotics. Antibiotic medication destroys the bacteria responsible for infections, but it also reduces beneficial gut bacteria. Consuming sauerkraut helps us re-establish healthy microflora in our gut.

Another reason sauerkraut is a bona fide superfood stems from its detoxifying abilities. When combined

12

INSPIRE HEALTH

April 29, 2018

with live bacteria, sauerkraut’s high fiber content helps eliminate toxins and heavy metals. This eases the overall burden of toxins on the body and supports optimal immune function.

Sauerkraut also benefits more than just the gut. High levels of vitamin K in regular sauerkraut consumption may explain the link to improved cardiovascular health.

Vitamin K is known to reduce the risk of narrow arteries, the main cause of strokes and heart attacks.

Sauerkraut is inexpensive, stores well and tastes excellent. It is so easy to make that you should try your hand at fermenting vegetables yourself. *Be cautious if blood-pressure is high.

Due to the high salt content, sauerkraut should only be enjoyed occasionally and in moderation.*

pets

WHAT IS A

HOLISTIC VET?

By Liz McGehee

“Alternative,” “complementary” and “integrative” are a few of the synonyms used to describe holistic veterinary medicine. “Holistic” is used frequently to indicate natural medicine, but what does this term really mean?

I

t simply means treating the whole person, or pet in this case, by taking mental and social factors into account, rather than merely focusing on the physical symptoms of a disease. As with humans, there are homeopathic therapies and options out there for pets.

Technically, standard veterinary medicine is holistic in nature. Since pets can’t tell us what is wrong, it is up to pet owners and veterinarians to figure out what is happening and why. Many physical symptoms and ailments are caused by mental, social and environmental factors, so this approach to diagnosis and treatment almost seems common sense.

The American Holistic Veterinary Medical Association (AHVMF) distinguishes holistic veterinarians by their commitment to determine the best

combination of both conventional and alternative therapies using gentle, minimally invasive techniques to address the needs of the whole individual.

Arguably, traditional vets also deploy this approach. However, holistic veterinarians, like their traditional counterparts, are certified doctors of veterinary medicine, but, typically, they’ve sought out extra classes and certifications in holistic medicine post-graduation. Certifications might include veterinary chiropractic, homeopathy, acupuncture, massage therapy and botanical medicine, for instance.

Because there is no official certification or recognized specialty training, any vet can claim to be holistic. This is why it is so important to research your vet, read reviews and ask to see certifications.

Holistic Veterinarian and Vet Guru

To learn more about holistic veterinary medicine or to find a holistic vet year you, visit ahvma.org.

blogger, Dr. Kramer recommends holistic medicine for preventative care or to treat recurring health issues. He also says to ensure the clinic practices holistic medicine; some clinics bring in specialized, traveling vets once a week.

The American Veterinary Medical Association (AVMA) maintains that terms like “holistic” do not enhance the quality of care provided and that there is only one standard for veterinary medical care.

But it is hard to deny the effectiveness of treating the whole individual.

C O M P R E H E N S I V E E Y E C A R E F O R PAT I E N T S O F A L L A G E S

Northeast Georgia’s Largest Multi-Specialty Eye Care Practice Jack M. Chapman Jr., M.D. Clayton G. Blehm, M.D. Lori C. Lebow, M.D. Zach Balest, M.D. Elizabeth Ellison, O.D. Stephen Ellison, O.D.

13

INSPIRE HEALTH

0214 GEA InspireMag.indd 1

Gainesville • Braselton • Cornelia inspirehealthmag.com § #inspirehealthmag GainesvilleEye.com • 770.532.4444INSPIRE HEALTH

13

4/4/18 5:08 PM

cover story

LIVE THE DECADENT LIFE WITH DIABETES

DEVIN ALEXANDER SAYS YOU CAN HAVE IT!

By Patricia Danflous

Wow! That’s how most people respond when they first meet Devin Alexander. Her thick, glossy hair perfectly frames her glowing complexion. Her trim figure reflects strength and energy. It is her sparkling smile however, that you will always remember.

D

ouble wow! That’s what you will say when you get to know her. Her professional credentials are exceptionally impressive.

Alexander is NBC’s The Biggest Loser chef, a specialist in healthy comfort food,

14

INSPIRE HEALTH

April 29, 2018

best-selling author, weight-loss coach, and her media appearances include The Today Show, Dr. Phil and CNN. Her personal life is equally inspiring. “I was bullied brutally as a kid because I was fat,” she says. “I tried every diet under the sun from

the time I was eight until the time I was fifteen, but I just kept gaining weight. I eventually realized that I am incapable of following a diet and didn’t have success until I started to cut calories in creative ways. That’s what set me free.”

Alexander not only lost 70 pounds, she has kept it off for almost 30 years without sacrificing her love for cooking and food. “To be honest, I never planned to be a chef,” she recalls. “Other people figured out what I could do and encouraged me. That’s how my career came about.”

Living an awesome healthy life without cutting out a love for food has earned her a reputation as the go-to-expert for decadence without consequence.

“You don’t have to deprive yourself to be fit and healthy,” she frequently advises. It is that philosophy and a strong commitment to helping others that motivated her to approach the American Diabetes Association (ADA) for volunteer work – at the same time they were reaching out to her.

“I was in a pretty serious car accident that shook me up and made me realize I needed to do something to give back,” Alexander said.

“Knowing how serious the type 2 diabetes epidemic is and how diet is a control, I found the perfect match for me to make a difference.”

Now, as an Ambassador for the ADA, the celebrity chef ’s latest cookbook is helping diabetics experience decadent eating without jeopardizing insulin levels. "You Can Have It!" features 125 original diabetes-friendly, comforting and delicious recipes.

The book is a culinary road map for anybody who wants to be fit whether they are diabetic or not.

Although it is diabetic focused and low in sugar content, Alexander’s recipes are also low in carbs and sodium. “I think the people who are going to first embrace the book

It was not easy to develop recipes which comply with the ADA guidelines, but the effort resulted in great dishes that look good.

are those who already eat healthy,” she said. “Then, they're going to very easily be able to bring over the people who think ‘diabetes food doesn't taste good’.”

Don’t ask Devin to select her favorite recipe or her favorite decadent food. “That’s like asking a mother to name her favorite child,” she laughed. “You Can Have It!" has a Thai Shrimp Pizza that is shockingly good, but there is also a Japanese London Broil, a German Chocolate Overnight Oats, and a chocolate pudding. Try the whipped topping with only six calories per tablespoon for something really fantastic. It was not easy to develop recipes which comply with the ADA guidelines, but the effort resulted in great dishes that look good, taste great, easy to make, and are affordable.”

Alexander no longer keeps her eye on calorie numbers although she is conscious of high calorie foods. “I

don't count calories at all, honestly, but that said, I do have knowledge of what is good for you, and I actually enjoy reading labels. For me, it's about finding balance. I believe in having one serving of lean protein, one serving of a good-for-you-type carb, and then plenty of vegetables. That's how I construct every plate that I eat unless I purposely choose not to for a special occasion, like a party or going out to dinner.”

“I eat less vegetables in restaurants than I do at home, because restaurants often soak green beans in sugar, add bacon or use bacon fat for cooking without telling you. When people go out to dinner, they eat carbs such as bread, potato or rice with the meal, usually a glass or two of wine and dessert,” she said. “I count each one of those as a serving and just pick one. You should not have chocolate cake instead of a good carb on a regular basis, but when making selections, that's how I choose.”

With a history of obesity an on-going love for food, Alexander has beaten the odds successfully maintained a weight loss andINCONTINENCE found a way to have it all.

INCONTINENCE

YOU BEAT PROSTATE CANCER Visit FixIncontinence.com or call 1-844-433-2873 to find a specialist near you who offers all the treatment options.

NOW BEAT YOUR BLADDER LEAKAG YOU BEAT PROSTATE CANCER

NOW BEAT YOUR BLADDER LEAKAGE Find your happiness. Restore your normalcy.

Renew your confidence.

Find your happiness. Restore your normalc Renew your confidence.

Visit FixIncontinence.com or call [XXX-XXX-X a specialist near you who offers all the treatme Boston Scientific Corporation 300 Boston Scientific Way, Marlborough, MA 01752 www.amsmenshealth.com All trademarks are the property of their respective owners. ©2016 Boston Scientific Corporation or its affiliates. All rights reserved.

MH-401716-AA DEC 2016

inspirehealthmag.com § #inspirehealthmag

Visit FixIncontinence.com or call [XXX-XXX-XXXX] to find a specialist near you who offers all the treatment options.

INSPIRE HEALTH

15

wellness

Is FastingAnother

FOOD FAD?

dy A recent stu 5 7 t a th suggests ghtei w e th percent of in loss response ted ic ed pr obesity is vels. by insulin le

By Patricia Danflous

“HAVE YOU THOUGHT ABOUT INTERMITTENT FASTING?”

W

hen Elizabeth Russell’s OB/ Gyn asked that question, she thought she might have misunderstood. What about the nutritional guidance her doctor had advised throughout pregnancy? Fasting couldn’t be healthy, could it?

“It was time to lose the baby weight, but I never considered fasting as an alternative, at least not a healthy one,” she said. “When my doctor said it was the method she chose to get back to her pre-pregnancy weight, I decided to investigate.”

Six months later, Russell was 30 pounds lighter, felt healthier, energized and her old jeans were looser than before pregnancy. Hunger was never a problem.

Russell is one of a growing number of people participating in the alternating cycles of fasting and eating to lose weight and improve health.

Internationally recognized expert on intermittent fasting and author of "The Obesity Code: Unlocking the Secrets of Weight Loss," Dr. Jason Fung focuses on the role insulin plays in storing and burning energy. Researching effective ways to address obesity in connection with diabetes, Fung implemented intermittent fasting as a treatment option—with great results. Many of his patients saw a reverse in diabetes, eliminating the need for medication, losing weight and alleviating fatigue.

16

INSPIRE HEALTH

April 29, 2018

“A recent study suggests that 75 percent of the weight-loss response in obesity is predicted by insulin levels. Not willpower. Not caloric intake. Not peer support or peer pressure. Not exercise. Just insulin,” Fung reports in his book.

The science of intermittent fasting is basic. Insulin goes up when you eat and take in calories.

Elevated levels of insulin signal the body to store energy. The body releases energy when insulin falls.

If insulin levels are high over a long period of time, insulin resistance develops and the body is in a continual fat-storing condition. Fasting safely lowers insulin.

A good way to incorporate intermittent fasting into your lifestyle is the 16/8 method. Fast for 14 to 16 hours a day, allowing an eating window for two or three meals. If you eat a normal dinner and skip breakfast, you should be able to incorporate the 16/8 method with little inconvenience.

You could also consider the 5:2 method. Fast two days per week, eating only 500 or 600 calories. Eat regularly the other days. Water, tea, coffee, zero-calories beverages and calorie-free supplements are allowed during the fasting period.

Do your homework before you begin intermittent fasting. "The Obesity Code and The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day and Extended Fasting" by Jimmy Moore and Dr. Jason Fung provide factual and practical guidelines.

Replicating nature.

Signia Nx hearing devices deliver the sound that Nature intended.

Signia Nx delivers the most natural hearing experience.

recipe

VERY VANILLA

N A G VE

Total time: 55 minutes Active time: 15 minutes Makes: 12 cupcakes

CUPCAKES

By Ilene Godofsky Moreno

Wasn’t it just the most exciting thing ever when someone would bring cupcakes to school on their birthday?

This recipe is a throwback to the vanilla-on-vanilla childhood birthday fun.  Ingredients VEGAN “BUTTERMILK” ® 1 cup nondairy milk ® 1 teaspoon apple cider vinegar DRY ® 2 cups spelt flour ® 1 cup coconut sugar ® 1½ teaspoons baking powder ® ½ teaspoon baking soda ® ¼ teaspoon salt WET ® ½ cup vegan butter or coconut oil, melted ® 1 tablespoon vanilla extract VANILLA FROSTING ® 3 cups powdered sugar ® 1 cup vegan butter ® 1 teaspoon vanilla extract ® Splash of nondairy milk, as needed to blend TOPPING Vegan sprinkles

18

INSPIRE HEALTH

April 29, 2018

 Directions  Preheat the oven to 350°F. Grease a muffin tin or line it with baking cups.  In a small bowl, stir the nondairy milk and apple cider vinegar together to create vegan “buttermilk.” Let the mixture sit for at least 10 minutes.  In a large bowl, whisk the dry ingredients together.  Stir the wet ingredients into the small bowl with the “buttermilk” mixture. Transfer the contents of the small bowl to the large bowl, and mix until the wet and dry ingredients are smooth.  Spoon the batter into the muffin wells, until each is about three-quarters full. Bake for 25 minutes, until lightly golden.

 While the cupcakes bake, prepare the vanilla frosting by combining all the frosting ingredients together in a blender or in a bowl with an electric mixer.  Remove the cupcakes from the oven and transfer them to a cooling rack. Let them cool completely, then top them with the frosting and sprinkles and serve or store in an airtight container.

natural beauty

e d a m e Hom BATH BOMBS

By Liz McGehee

L

ike most people obsessed with bath products, I went through a highly addictive Lush phase. As much as I love their fun homemade products though, eight bucks for a seven-ounce bath bomb is a little steep, at least for someone who partakes in long baths a few nights a week. Luckily, making your very own bath bombs at home is easy, fun and cheap!

For stress relief, try combinations of lavender, rose, chamomile, eucalyptus, ylang-ylang, tea tree, jasmine, peppermint, bergamot, sandalwood and grapefruit essential oils. I usually add Epsom salt to my bath bomb, which is known to boost magnesium levels and relieve aches and pains. Add dried plants, like rose petals or lavender, to enhance the fragrance.

 Ingredients • ½ cup baking soda • ¼ cup cornstarch • ¼ cup Epsom salt • ¼ cup citric acid • 2 ½ teaspoons almond oil (or coconut oil) • 1 ½ teaspoon essential oils • Food coloring • Bath bomb molds

 Directions  Start by mixing your dry ingredients in a bowl.

In a separate bowl, mix liquid ingredients until even. Smell your essential oils before adding to ensure desired scent.  Using one tablespoon at a time, add liquid mixture to your dry ingredients.

Stir until even. Keep adding liquid mixture until gone. Note: adding too much liquid at once can cause dry ingredients to react.  Place final product into bath bomb molds and let th bombs add Epsom salt to ba dry. Enjoy any night of levels and to boost magnesium the week! s.

in relieve aches and pa

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

19

At Northeast Georgia Medical Center Braselton,

we’re opening blocked arteries, inserting stents, implanting pacemakers and helping people with even advanced stages of heart failure lead fulfilling lives. And, with our noninvasive cardiac imaging techniques that use the latest technology to diagnose heart problems, you get the heart care you need—now in your neighborhood.

Call or Request Your Appointment Online: -766-0691 or2018 20 770 INSPIRE HEALTH April 29, heartngmc.org/braselton-heart