Inspire Health Issue 59 by Fox Print and Publishing

INSPIRE

Empowering Natural Living STANDING AB EXERCISES YOU CAN DO

e r e h w y n A SHOULD EMPTY NESTERS GET A

NEW PET?

WHAT ARE THE ROADBLOCKS ON THE PATH TO YOUR DREAMS?

g n i r e w o p m E WOMEN GOLFERS ONE DAY AT A TIME!

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contents Issue 59

SHOULD EMPTY Empowering WOMEN GOLFERS ONE DAY AT A TIME! NESTERS GET A

NEW PET?

29 RECIPE

Kaniwa Corn Salad

5 SUPER FOOD

30 HEALTHY MIND

Kaniwa: The World's Latest Super Food

What Are the Roadblocks on the Path to Your Dreams?

8 NATURAL BEAUTY

32 WELLNESS

Is Botox Addiction Real?

Eating the Rainbow

10 EXERCISE

34 DISCOVER

Standing Ab Exercises You Can Do Anywhere

5 Foods That Help Prevent Prostate Cancer

12 HEALTHY BODY

36 FASHION

Alcohol and Your Weight

14 RECIPE

Banana Salted Caramel Tartlet

16 WELLNESS

Women's Health and Chiropractic

20 RECIPE

Paleo Turkey and Kale Breakfast Muffins

24 FEATURE

Improve Your Golf: Play Less & Practice More

28 MIGHTY KIDS

Fostering Hope: Become a Foster Parent to a Child in Need

Color Psychology: How To Wear Color To Help You Handle Your Emotions

Kale

a w i n Ka

super food

THE WORLD'S LATEST SUPER FOOD!

By Jack Bergman

n our health conscious world, people are always on the lookout for the next food item that will fend off disease and give us that highly prized healthy body. Food fashionistas and dietitians alike have in the past hailed such foods as blueberries, Brazil nuts and broccoli as the must eat foods of the day. Enter kaniwa (pronounced kanyee-wa), the latest so-called "super food" to hit our shelves. Some are hailing kaniwa's adaptability and nutritional value, but what exactly is kaniwa, and should we be running to the nearest health-food store to buy it? Kaniwa, a seed of the goosefoot plant, originating from the slopes of the Andes Mountains in South America, has been a dietary staple for Native Americans for centuries. Renowned for its ability to grow in the most extreme of climates, it is closely related to quinoa, but smaller in size and terracotta in colour.

What, for many, gives contains all 9 essential kaniwa the edge over quiamino acids, a necessary noa, is its lack of saponins, part of any diet, as well as a component which can a variety of vitamins and give foods an almost soapy, minerals, including calcium, harshflavor,requiringiron them and zinc. to be thoroughly rinsed before cooking. Yet its taste has been described as close to quinoa: sweet, nutty and moreish. The seed can be added to a variety of meals, complementing meats, seafood and tofu particularly well. What is most remarkable about kaniwa is its nutritional value, gram for gram outstripping even its cousin quinoa. Per half cup, kaniwa boasts 7 grams of protein,grams 4 offiber and a mere 160 calories. It is totally gluten free, making it the perfect choice for sufferers of celiac disease or for anyone sensitive to too much gluten in their diet. Moreover, kaniwa is also a great source of antioxidants, its compounds linked to a reduction in several serious conditions including heart disease. It also

Kaniwa is also simple to prepare, even for those with the most basic of kitchen skills. For one cup of kaniwa add two cups of water, bring to a boil and simmer for 1520 minutes or until the water is absorbed. Though gaining popularity, kaniwa may still be difficulttofind,butpersevere and you will be rewarded, for kaniwa is also easy on the pocket, especially if bought in bulk. So, it's cheap, tasty, extremely healthy and will effortlessly slip into your dietary routine, four factors that make one reluctant to contradict this newly fashionable seeds entry into the "super food" canon.

publisher's note M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Amber Marie Arevalos Jack Bergman Charlie Betley John Campbell Randy Cowen Dr. Aaron Dutruch D. C. Trinity Edwards Deanna Salles Freeman Sandra Langton Julie Maddock Donna Mavis Juliane Kristine Morris Jana Smith Bridget Webber

design

Suzanne Polk Fox Claire Thomas The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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recipe

natural beauty

Botox Addiction IS

REAL?

By Juliane-Kristine Morris

acial lines share our history of smiles, laughter, tears, furrowing, sun exposure, nutrition, stress and more. We cannot help but own the topographical map that is our face. By the time a person is in their 30s or 40s, the production of collagen and the turnover of cells begins to slow down. Signs of aging, environmental exposure, personal choices and habits, and other circumstances begin to show on a face–as creases, lines and wrinkles. Some people receive injections of Botox to help temporarily diminish the appearance of facial lines and wrinkles. Botox has the effect of temporary muscle paralyzing or weakening, and most people have two to six sessions a year. Although Botox is deemed relatively safe, long-term effects are still being studied. In 2016, researchers found that higher doses of Botox can move along nerve cells further than intended, so smaller doses via injection were indicated for the temporary reduction of wrinkles. Can a person become “addicted” to Botox treatments? What are the risks of Botox, and are there alternatives? The good news is that Botox does not have a chemical composition with addictive qualities, like an opioid might, however as beauty is in the eye of the

beholder, what a person sees in the mirror might lead to more frequent Botox injections that may in fact have little or no effect–or a person could have a frozen, expressionless face if over-injected. There are limitations of what Botox can and cannot do. More sessions do not translate to better outcomes and fewer wrinkles. A so-called alternative to Botox is Natox which has been advertised as a “100% organic and natural Botox-like formula thatminimizesfine lines and wrinkles by going through the layers of the skin.” Natox is said to be clinically proven to reducefinelinesand wrinkles and give people smoother, younger looking skin as a result. It has been marketed as an effective and painless alternative to injections and is said to be a natural

By the time a p er in his o r her 30 son is s the prod uction o or 40s, f co and the turnove llagen r of cell begins s to slow down.

alternative to Botox, however that information has yet to be proven in a medicalorscientificsetting. Topical options do not seem to produce the same sort of results as Botox and similar (e.g., Dysport) injections. And, while you cannot become physically addicted to the chemical composition of Botox, you do want to keep your expectations of realistic outcomes at a reasonable level. Consult with a trusted dermatologist about Botox-related reasonable expectations.

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exercise

e r e h w y n A STANDING AB EXERCISES YOU CAN DO

By Juliane Kristine Morris

While you may not want to break into a tree, table or downward facing dog pose while you’re in line at the grocery store, those precious waiting moments can become great opportunities for little exercise reminders to help engage your abdominal muscles. Once you’re in practice of using those small waiting pauses throughout your day as opportunities instead of waiting-in-line time wasters, your abdominal muscles will thank you for it. Engaging your abdominal muscles often requires other body parts to be engaged, helping to strengthen your core. If you want to try these positions and movements subtly in public, or perhaps after every office bathroom break or some other regular occurrence, why not commit to trying a few? Your fitness level will be enhanced and enjoy some great side effects like stronger abs, improved posture, deeper breathing and a relaxed awareness of what’s happening around you. Be sure you do have enough room around you, and be mindful of balance issues in case you become unsteady.

This FIRST STANDING AB EXERCISE engages your abs as you take hold of one of your ankles from behind and gently draw it upward, tightening your core and balancing. Hold for six seconds. Repeat on the other side. Four sets.

This SECOND STANDING AB EXERCISE works your abs in a different way. Tighten your core, and with a straight back, tip your buttocks behind you as you bring one of your legs out in front of you, resting it on your heel. Hold for six seconds. Repeat on other side. Four sets.

This THIRD STANDING AB EXERCISE works your abs, elongating them while engaged. Engage your core, placing one of your legs behind you, heel down, while reaching your arms and upper body up and away from your midsection, reaching forward, equal balance on both feet. Hold for six seconds. Repeat on other side. Four sets.

healthy body

ALCOHOL AND YOUR WEIGHT By Julie Maddock

rinking has been man’s favorite pastime-both socially and culturally. But, if you’re trying to lose weight, you may want to look into your happy hour habit. THE EMPTY CALORIES IN ALCOHOL Alcoholic drinks are generally "empty" calories. It means it provides your body with calories but it has little nutritional value. A 12-ounce can of beer, for example, has almost 155 calories. It has 13 grams of carbohydrates, 1.6 grams of protein and negligible amounts of vitamins. For the same amount of calories, you could enjoy a quarter cup of nuts or a small piece of fruit. Both offer more nutritional value. It's not just about the calories, but also how the body processes alcohol. Alcohol makes the digestive system work extra hard to eliminate it from the body. It prioritizes its elimination

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ahead of all other nutrients. As a result, there is less nutrient uptake of other food. ALCOHOL AND POOR FOOD CHOICES When we're intoxicated, we also tend to make poor food choices. Research from the National Institute of Alcohol Abuse and Alcoholism (NIAAA), National Cancer Institute (NCI), and the U.S. Department of Agriculture (USDA) showed that there is an association between an increased intake of alcohol and fewer intake of fruits, whole grains and milk. The study also showed that men and women who drink alcohol are more inclined to eat food high in fat and sugar. ALCOHOL AND YOUR HORMONES Drinking can impair some glands of the body responsible for releasing certain hormones. A study from King's College of London suggests that alcohol con-

sumption can raise stress hormones in humans. WHAT'S THE RELEVANCE OF THIS? Increased levels of stress hormones can make you hungrier. It's also associated with cravings for fatty, sweet and salty food. People who consume alcohol are also shown to have sleep issues. Lack of sleep can affect the hormones responsible for your appetite and satiety. SO, CAN DRINKING SABOTAGE YOUR WEIGHT LOSS EFFORTS? It depends. Each beer, wine and liquor have varying amounts of alcohol and calories in them. It may not be an issue if you're only drinking occasionally and sticking with low-calorie drinks (think of vodka, tequila, and gin). It also makes a difference if you know how to drink in moderation. That's about one to two drinks for men and one drink for women per day.

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recipe

By Janna Smith

Banana

Salted Caramel Tartlet INGREDIENTS • Six bananas (should make 12 tarts) • Tart Shells—In the freezer section • One container fat free or sugar free cool whip • Walden Farms sugar free caramel topping • Lemon juice • Fleur de sel or pink salt DIRECTIONS  If your tartlets are not pre-cooked, cook at 350* until golden. Allow to cool completely.  Spoon or pipe whipped topping into each tart.  Slice bananas and toss in lemon juice  Layer sliced bananas on whipped topping.  Top with caramel sauce.  LightlySprinklewithfleurdesel

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wellness

Women’s Health & Chiropractic By Dr. Aaron Dutruch D.C. THE AVERAGE CHIROPRACTIC CLINIC IN THE US HAS A PATIENT POPULATION THAT IS APPROXIMATELY 60 PERCENT FEMALE. THIS COULD BE FOR ANY NUMBER OF REASONS, BUT IN MY PERSONAL EXPERIENCE, MY FEMALE PATIENTS ARE SIMPLY MORE IN TUNE WITH THEIR BODIES AND ARE MORE WILLING TO LOOK FOR HELP TO MAKE SURE THEY ARE FEELING THEIR BEST. THE MOST COMMON REASON THESE PATIENTS SEEK CARE IS FOR LOWER BACK PAIN FOLLOWED BY NECK PAIN AND HEADACHES.

thatmoreregularlyeffectsthe owerbackpaincanhavemany playamajorroleintheseproblems. female the population.Thisconditionisa causes,inmyfemalepatientThistensionintheneckisoften bodieswaytocompensateforpoordecreaseinbonedensity,frequently base,Iseealotofpelvic notedinthehipsandcanincreasethe biomechanicsposture) ( aswellas dysfunctions,andcoreinstability. risklife. forfracturesanddegenerationof outsidestressesinthepatient’s Pelvicdysfunctionreferstoabnormal Treatment forthesepatientsthehipjoints.YogaandPalatesarealso orrestrictedmotionofthepelvis the ( agreatwaytoincreaseyourpostural canuctuate fl a dependingonthe sacroiliacjoint)whichcancause awareness andreducestress. specificcauseofthecondition, but sharppainwhengoingfromaseated mostbenefitgreatlyfromregular Insummary:Althoughthereare toastandingpositionorbending chiropracticadjustmentsto several the reasonstovisitachiropracti forward,aswellaschronictension region,aswellasmanual office,themostcommonreason intheupperglutealregion.Thisaffected can ourfemalepopulationseekshelpis alsoleadtosimilarsymptomstherapy seen toreducemuscletension. forfor lowerbackpain,neckpainand Regularexerciseisalsocrucial insciatica.Aweakenedcorecauses headaches. patientsinhelpingtomaintain core Theseconditionsbenefit achangeinthepatient’scenterof andendurance.Itisalso greatly an fromregularchiropractic gravity,placingmorepressurestrength onto adjustmentsandexercise.Over excellent tooltohelpmanagestress thejointsofthelowerbackinstead of mytimetreating,Ihavenoted Studieshaveshownthatregular thediscsandvertebralbodieslevels. thatare several patientsthathaven’tbeen exercisecanincreaseaperson’s ability designedtohandlethosepressures. abletobeginexerciseduetopain. tohandle Thiscanleadtodiscdegeneration and outsidestressors.The Chiropracticmaybeoneofthebest exercise causenumbness/tinglingorpain down canbeassimpleasgoing startingpointsforapatientthatis forregularwalks,whichisalsovery theleg,aswellaschroniclowerback lookingtostartonajourneytobetter beneficialforthefemalepopulation tensionandlocalpain. Neckpainandheadachesareoften becauseweightbearingexercisehealthandoverallwellness.Ifyouare wantingtostartfeelingandmoving foundtogetherandcanbecaused reducesthelikelihoodofdeveloping better,reachouttoachiropractor byseveralthings,mostcommonly,osteoporosis, I whichisacondition nearyousotheycandotheirbestto findthatincreasedtensionwithinthe helpyoureachyourgoals. musclesoftheneckandupperback

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eat fresh

Kale By Charlie Betley

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ale is considered to be one of the healthiest foods in the world, containing a rich supply of antioxidants, vitamins, minerals and compounds that help to fight disease. Kale can be used in salads, smoothies, sandwiches, soups and a range of homemade dishes. It's usually best to lightly cook or eat kale raw, as the cooking process can destroy nutrients. NUTRITIONAL INFORMATION Kale is rich in powerful antioxidants, including zeaxanthin, lutein and quercetin, as well as a range of flavonoids and polyphenols. These compounds can strengthen the immune system and prevent serious disease. Antioxidants also help to protect cells by neutralizing damage caused by free radicals and harmful UV rays. Kale contains a wide range of vitamins and is one of the best food sources of beta-carotene and vitamin C. A single cup of kale contains more than the recommended daily intake of both vitamin A and vitamin C. Kale contains significant amounts of several B vitamins and is one of the best sources of vitamin K, which is needed for blood clotting. Kale is loaded with minerals that are essential for the body to function properly. A cup of kale contains around 25 percent of the recommended daily intake of manganese. It also contains more than five percent of the recommended daily intake of calcium, magnesium, potassium and copper, as well as small amounts of iron, phosphorus and alpha-linolenic acid. HEALTH BENEFITS Several studies have shown that the antioxidants found in kale can help to protect against cancer. Kale is rich in quercetin, kaempferol and polyphenols that can fight cancer cells. These compounds also contain anti-inflammatory and antiviral properties that can protect against other illnesses. Kale contains significant amounts of beta-carotene, lutein and zeaxanthin, all of which help to protect the eyes. Studies have linked intake of these antioxidants to a reduced risk of cataracts, macular degeneration and other eye problems. Potassium, calcium, magnesium and other nutrients found in kale help to protect the cardiovascular system by lowering high blood pressure and reducing cholesterol levels in the blood. One study suggested that drinking kale juice every day can reduce levels of LDL (bad) cholesterol in the blood, while also increasing levels of HDL (good) cholesterol. While most people can include kale as part of their daily diet, a small number of people experience negative symptoms, such as skin reactions and digestive problems. In addition, kale may not be suitable for people with kidney stones, as it contains oxalic acid, which can make the problem worse.

recipe

o e l Pa

TURKEY & KALE BREAKFAST MUFFINS By Trinity Edwards

INGREDIENTS • 1 lb ground turkey • 1 cup grated cheese (any kind) • 1 cup chopped kale • 1 dozen free range eggs • 1 cup chopped onion • Basil and sliced tomato for garnish • Olive oil • Salt and white pepper to taste

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DIRECTIONS  Saute ground turkey until done. Add chopped onion and kale. Cook until tender, then cool.  Whisk eggs in a bowl. Add 1/4 cup water and continue to whisk until frothy.  Add cooked turkey and kale to eggs. Mix well.  Fold in cheese. Season with salt and white pepper.  Spoon into prepared muffin tin. (Either spray with cooking spray or use muffin cups)  Bake until golden about 15 to 20 minutes.  Garnish with sliced tomato and basil.

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cover story

g n i r e w o p m E ONEWOMEN GOLFERS DAY AT A TIME! S

ince 2020, the number of how to play or further enjoy this women golfers has increased game for which they have developed by at least 450,000 per year, a love,” said Gaudet. “Women’s Golf and they now make up a Day gives women all over the world a quarter of all golfers with a count of chance to connect with other women approximately 6 million. Women's and feel welcome in the sport. We Golf Day, founded by Elisa Gaudet, started by creating a global event that is a global movement that engages, has now become a community of empowers and supports females women around the world supporting through golf, will embrace this surge each other no matter what their golf at its annual one-day sporting and skill level is.” community celebration. The event’s four-hour format gives The 4-hour Women’s Golf Day women the option of two hours of experience, which takes place each lessons for new golfers or two hours yearonthefirstTuesdayofJuneand of 9-hole play for existing golfers. The has been hosted at more than 1,000 second two hours is a social event locations in 80 countries, allows a sim- where both groups join together. ple and accessible platform to build Participating locations can be found at a golf foundation and skills that will womensgolfday.com/location/. Practilast a lifetime. It creates a network cally every location that offers golf or to support the continuation of golf golf-related products and services can no matter what skill level or interest, host an event on Women’s Golf Day. while engaging women in an empowTo learn more, visit https://womensering initiative with global impact from golfday.com/about/. a local level. The event transcends Participants are encouraged to race, gender, religion, language, geogwear red and white, and share photos raphy or economic status. and posts from WGD events on “More and more women are social media tagging @womensgolfday beginning to participate in golf, and and using the hashtags #womensgolfWomen’s Golf Day provides a great day and #WGDUnites. opportunity for them to either learn

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feature

Improve Your Golf: Play Less & Practice More

If you were to study your scorecards and discover that the total strokes includes numerous threeputts, spending some time practicing your lag putting should be the By John Campbell obvious strategy. Whatever area of your game is adding strokes due to ost golfers who play the Finding time to practice might be poor execution, this should be given game for recreation or the main stumbling block for golfpriority during those times you have in competition have a ers who want to improve, but even available for practice. While it may be desire to improve. The limited opportunities can make a enjoyable to be hitting buckets irony is that so many fail to appredifference.Iffindingtimeisthemore issue, of balls on the driving range, identifyciate the importance of practice in make sure that during practice, the ing the problem areas of your game achieving that goal. Some who play focus is on the areas of your game and working on them is more likely to golf regularly only ever pick up their that require more attention. Do you clubs when they play the traditional struggle with your chipping around the reduce your handicap. The notion that spending less time eighteenholes.Whentheyfindthis green? a Are you a chronic three-putstruggle,thetendencyistotryter? tofind Pinpointing the main fault in your playing golf could actually improve your game may seem a strange one. a solution while on the course. This game determines what you should be The point, of course, is that if you seldom produces results. doing during practice sessions. only ever play golf and never practice, For anyone who is serious about It is very common to see golfers the likelihood of improvement is slim. improving their game, practice is a on the driving range pounding balls Workingonspecificareasofyour must. If the best golfers in the profes- with the driver. However, if the real sional world feel the need to practice, cause of high scoring on the course is game can make all the difference. If how much more so the weekend or down to a poor short game, then this you are someone who loves to play golf and you want to lower your recreational golfer. While the very needs to be given priority. Spending handicap, spending less time on the thought of practice leaves many an hour at your local course chipping feelingcold,thebenefitscouldmean around the green will be more advan- course and more time on the practice area could be the answer. it is time well spent. Practice may not tageous to improving your game. make perfect, but it will help.

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pets

SHOULD EMPTY NESTERS GET A

NEW PET? By Amber Arevalos

ost people look for companionship, whether it is through human contact or animals. Without this companionship, some may feel empty or feel as if they have no purpose. At home will require some patience and some point you had to care for and sacrifice. Taking vacations or outings nurture your children, but now you where pets are not allowed will refind yourself with extra time on your hands. Empty nesting can be challeng- quire sitters or some type of care for your pet may be considered. Some ing and emotional. An option some empty nesters choose is to invest in a types of pets, specifically dog breeds that require attentiveness, will be pet. Is this a wise choice for you, and difficult to care for with a full time job what may the benefits be? and social life. Petsareacommitment.Justlike Not all the choices to get a pet having children they need structure are negative. The benefits can be and a routine. They require you to so great! Adopting a pet can bring feed them, clean up after them, and comfort, love, joy, excitement and most importantly, exercise. Although purpose. Pets are loyal and natural they can be trained to do various companions. Pets will get you to things, they will require your attention move more and stay active since they no matter how old they get. Pets are depend on you to engage them and an adjustment since most children are keep them moving. self reliant by a certain age. In some cases, pets can even When your children leave the make it easier to gain friends. As we nest, some of your freedom is get older, we become focused on our regained. Bringing a pet into the

kids, and it becomes difficult to find friends. Pets allow you to interact with other pet owners at dog parks or pet classes. Some types of dogs can benefit those with health concerns or risks. There are dogs that are intuitive to specific health conditions and can help with depression and anxiety. Empty nesters often experience depression and anxiety, so having a pet may calm and relieve symptoms. Cats, dogs, bunnies, lizards and other pets can all help with the feelings that come with empty nest syndrome. Although it may seem like a burden in some cases, there are many benefits to taking in a pet. Be prepared to care for something day and sometimes night and consider the pros and cons.

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mighty kids

Fostering Hope

Become a Foster Parent To a Child in Need

The statistics are staggering: According to childwelfare. gov, each year over 400,000 children need to be placed in temporary or long-term foster care in the United States. And what a child in this situation needs most is hope— hope for a safe reunification, hope for a foster parent that provides security and unconditional belonging or the hope of finding a forever home. UNIQUE CHALLENGES AND JOYS Foster parents face unique challenges. By the time a child enters protective custody, they have already experienced some degree of neglect, abuse or trauma. This can understandably result in emotional or behavioral issues and falling behind in school.

But the rewards of fostering far outweighthesacrificesmadetomeet those needs. You’ll experience pure joy knowing you’ve made a positive impact on their life. And feel inner peace as you watch a child thrive with affection and approval. Perhaps you’ll play a crucial role in seeing a familyreunified.Orfeeltheultimate happiness on the day the adoption of your foster child is formalized. Bridgette G., a foster mom in Maine who has adopted four chilBut you don’t have to face it dren in foster care, said it best: “I will always cherish the day these beautiful alone—many states have additional free support services to guide prochildren came home to me. From spective foster parents through the broken pieces, I have seen the beauty application process and beyond. The of love bloom and transform us into National Foster Parent Association a family.” (NFPA) is an excellent source of eduTHE APPROVAL PROCESS cation and support; visit their website The approval process to become nfpaonline.org. a foster, adoptive, or kinship parent Tofindoutmoreabouthowto takes time and effort. Each state has become a foster parent in your state, specificrequirementsforcertification visit childwelfare.gov. as a licensed foster care home. You You can foster hope and become a will need to attend and complete hero in the life of a deserving child by training, submit to home studies, inbecoming a foster parent. It may be terviews, criminal background checks, the best decision you’ll ever make! includingfingerprintingand more.

You can provide that hope—by becoming a foster parent.

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recipe

a w i n a K CORN SALAD By Sandra Langton

INGREDS IENT

• 2 cups water • 2 cups sweet yellow corn, frozen* • 1 medium sweet red bell pepper, chopped • 1/2 medium Vidalia onion, chopped chopped • 1 15 oz. can black beans, drained and rinsed • 2 limes, juiced • 1/2 teaspoon cumin

DIRECTIONS Mix all ingredients throughly in bowl and top with cilantro This recipe is so simple, you will want to make it a day ahead of time so you don’t forget it. eW

healthy mind

WHAT ARE THE ROADBLOCKS ON THE PATH TO YOUR DREAMS?

4. SELF-SABOTAGE You are worthy. Period. This blocker is the most subconscious one of all. You’reskippingalonginlifejustfine. You’ve put in some work. Things are By Deanna Salles-Freeman looking up and then suddenly you Today we run around wearing “busy” as a badge. We’ve been living in a world of uncertainty and division. We are linked together more than ever yet we are begin to doubt. This is all too good to be true. When’s the other shoe going disconnected. It’s a world of stress and chaos. Are you living the life of YOUR to drop? Ultimately, this one comes dreams? If not, it’s time to clean house and get real! It’s time to start removing the blocks, the junk in your life that is holding you back from getting the life down to the story we tell ourselves. you want. The life you deserve. What I call–your Oola Life. A life of less stress The negative soundtracks we play over and over in our heads. When and more purpose. A life of balance and growth. such thoughts come up, STOP! PhysTo do this you must accept the challenge to take an honest look at yourself. ically stop in your tracks and interrupt It starts with you so that you can craft your life from a clean, fresh place. the thought. You deserve the life of It’s time to remove the junk that blocks your path. How? Determine your your dreams! blockers! 5. LAZINESS Seven main obstacles get in the way of living your dream life. Granted, this If you truly desire your dream life, then is not an all-inclusive list, they are the ones I’ve found to have the greatest laziness is not an option. The formula impact on me and others I’ve coached. They are fear, guilt, anger, self-sabotage, is simple, not always easy. It will take laziness, envy and focus. work. Look at anyone you admire; 1.FEAR they did not get to where they are by your dreams. We all make mistakes Thisisfirstonpurposebecauseitis accident. It took intent and work, but and have all had reason to feel guilty. the biggest factor holding people back they were passionate about it, so they We do not need to carry it around and often underlies all other blockers kept at it. The life of your dreams is indefinitely.Putthatdown,it’sheavy. in some way. There are two ways worth the effort. You won’t regret it. Be mindful of where guilt shows up in in which fear gets in the way of you 6. ENVY your life and confront it. living your best life: 1) it prevents you Someone will always have more or be from taking inspired action and moving 3. ANGER more. Be the best you that you can It’s natural and even healthy at times forward based on false reality, and 2) be, that’s all that matters. Often envy but prolonged, it erodes your soul. a complete disregard of fear, which and jealousy are interchanged but let’s results in taking risks to your detriment. Persistent or violent anger affects makethedistinctionclear.Jealousywill everyone around you and could come Are you stuck in analysis paralysis or show what you want with no ill intent are you running wild? Find that neutral with some steep consequences. Hartoward the person that has it. Envy boring anger will destroy your chances ground. goes to a dark place where not only at the life you want because it takes up 2.GUILT do you covet but you don’t want them emotional space better spent on purThefirstthingtounderstandinthis to have it. Both can suck the joy out suing your dreams and goals. Figure arena is that no matter what you’ve of life. The best way to get what you out the message in the mess and grow done, you deserve to have the life of want is to help others get what they from it.

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Ready. Set. Go!

want.Opportunitiesareinfinite.Be you and let your light shine! The life of your dreams awaits. You’ve gotten honest with yourself. You’ve identified those pesky blockers. Now what? You need a method to set them 7. FOCUS in their place and move through them. That method is called, Ready. Set. Go! Say what?! How is this a blockREADY er? Focus is great when it is truly toward what requires attention. It Acknowledge the blocker. Just set it right there in front of you and take a look. Oh hi, guilt. I see you. Sit with it and just recognize it for what it is, an becomes a blocker when there is a obstacle. Admit it is an issue and be okay with that. lack of focus or focus is misdirected. Lack of focus, distractions, and all the SET shiny things, is the most common. In Now that you have confronted that blocker, you need to set it in its place. a world of instant gratification, it is Ask yourself two questions: difficult to maintain focus on future, 1) What does my life look like if I continue to be consumed by this? bigger goals. Misdirected focus is a 2) What does my life look like if I overcome and move past it? What are the focus on things outside the key areas possibilities? of life. It is a hindrance to fundaWrite out the answer to these two questions side by side. Is life honestly mentals like health,career,finances, better in vision 1 or 2? If life is better in vision 2, then it’s go time. family and friends. Addiction lives in GO! this area. Get your focus aimed at If you are done with being stuck and you see a better life on the other side your dream life and it’s yours. of your blocker, then the next step is 20 seconds of courage. Interrupt the thoughts and doubts, muster up that courage and take action. The whole process only takes 20 seconds. You got this! There is no rewind button in life, but it’s never too late for a new beginning. Start today and finish strong! Your future self will thank you. You be you. Your dream life is just that,YOURS. Take inspired action. Write your own story. If I can do it, so can you!

I see you and you are beautiful!

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wellness

Eating The

Rainbow

By Amber Arevalos

Nothing is more naturally beautiful than a rainbow. Believe it or not, there are foods of every color in the rainbow. From vibrant orange to mellow yellow, you can find every shade through our food. Most things that are colorful represent happiness, hope and health. Having an array of colors on your plate can benefit your health. Different colors provide a unique variety of health benefits. It is essential to see as many colors on your plate as possible. The colors that enrich our food are made by antioxidants found in abundance in many bright-colored fruits and vegetables. These foods tend to be less in calories and high in vitamins and minerals. Winmedical.org says colorful fruits and vegetables help reduce the risk of cancer, heart disease, vision loss, hypertension and other diseases. When your plate is colorful, your body intakes more vitamins, minerals and phytochemicals that assist in all the bodily functions we perform daily. Below is a list of famous rainbow-colored foods and what the color provides.

RED: PEPPERS, APPLES, CRANBERRIES, CHERRIES & TOMATOES. Theseredfoodsprovidelycopeneandanthocyanins.Theymaycontributetoassistingthebodyinfighti disease, reduce risk of stroke and improve vision. ORANGE: ORANGES, PEPPERS, MELONS, SWEET POTATOE & CARROTS. Orange foods have been associated with burning belly fat, improving eyesight and boosting immunity. They get their color from the antioxidant beta-carotene. YELLOW: CORN, BANANAS, SQUASH, PUMPKIN & GOLDEN BEETS. Like orange foods, the yellow color comes from carotenoids and anthocyanins. These foods have been linked to improving mood, bone health and collagen production.

GREEN: APPLES, GREEN BEANS, PEAS, PEARS, GRAPES, CUCUMBER & AVOCADO. Green foods have always been associated with health and get their color from the phytochemicals found richly in each. Thesephytochemicalsarechlorophyll,folate,flavonoids,isoflavonesandnitrates.Greenfoodshelpreduceh high blood pressure and obesity. BLUE & PURPLE: BLUEBERRIES, EGGPLANT, PLUMS, GRAPES, ELDERBERRIES & PURPLE CAULIFLOWER. The primary antioxidant found in blue and purple foods is anthocyanin. These rich-colored foods have been linked to brainhealth,fightheartdiseaseandevenreduceinflammation. If you have ever wondered what the best diet is, it is rich in natural, NOT artificial color. The more colors we take in daily ensures we are providing beneficial nutrition to our body. If you are ever in doubt with the many diets out there, turn to eating the rainbow!

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5 PROSTATE FOODS THAT HELP PREVENT

CANCER

By Randy Cowen

rostate cancer is a problem in the African American community. African American men have the highest diagnosis rates of any race in the United States. It often starts earlier, affecting black men in their late 30s and 40s, and tends to be more aggressive in African American males than other ethnicities. Scientists aren't sure why. Alongside regular prostate exams, a healthy diet can help to prevent cancer from developing in the prostate. Here are 6 foods that are well known prostate cancer fighters: TOMATOES: Tomatoes contain lycopene, an antioxidant and anti-cancer agent that slows down tumor growth. Research has shown that men who ate raw and cooked tomatoes were less prone to developing prostate cancer than men never ever ate those foods. Our bodies have difficulty extracting and absorbing lycopene from tomatoes. So, cooked tomatoes, pureed tomatoes or tomato products, like tomato juice, can be better options for encouraging prostate health.

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BROCCOLI: Canadian researchers LEGUMES: Research has shown have found that diets with high that beans, peanuts and lentils amounts of broccoli can decontain cancer fighting agents that crease the risk of cancer, esperestrict tumor growth. Soy is also cially aggressive prostate cancer. important. Review papers have Concrete, scientific reasons for shown that high soy consumption this is still unclear. Many think can reduce cancer occurrence by the key agent is the sulforaphane 30%. in broccoli, a phytochemical that POMEGRANATE JUICE: Studies selectively destroys cancer cells have found that drinking 8 ounces while leaving the healthy prostate of pomegranate juice can reduce cells alone. the PSA levels in the system. GREEN TEA: Green Tea has been a PSA stands for Prostate Specific key component in Asian diets for Antigen and their reduction often many years and Asian countries indicates that the cancer has have the lowest rates of prostate stopped progressing. Research cancer. Whether this is because suggests that the antioxidants in of green tea is unclear. However, pomegranate, like those found in astudyconductedbytheJapanbroccoli, seek and destroy cancer Health Center found that out cells without harming the healthy of 50,000 men, prostate cancer prostate cells. diagnoses were almost 50% less We know that healthy eating frequent in those that drank more can seem like a drag, but there's than 5 cups of green tea per nothing cool about being careless day. Green tea contains catechin, with your health. Think of these EGCG and epicatechin. There's foods and regular prostate check research to support that these ups as investments into compounds are powerful prostate a long, healthy life. cancer fighters.

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r o l o C y g o l o h c y s P HOW TO WEAR COLOR TO HELP YOU HANDLE YOUR EMOTIONS By Bridget Webber

YOU NEED NOT BE A PSYCHOLOGIST TO RECOGNIZE THAT COLOR AFFECTS YOUR EMOTIONS. IT STRENGTHENS AND DEEPENS WHAT YOU FEEL OR ALTERS YOUR MOOD. WHEN YOU KNOW HOW COLORS INFLUENCE YOU, YOU CAN WEAR COLORED CLOTHES TO HELP YOU HANDLE YOUR EMOTIONS. THEY WILL BOOST A GENTLE MOOD OR ENHANCE POSITIVITY, MINDFULNESS, RELAXATION OR CONFIDENCE.

GENTLENESS

Pale purple and light blue increase feelings of gentleness. Deep purple sometimes increases sadness unless linked with calming spirituality. Children enjoy purple, and you might benefitfromwearingitifyouarea parent, teacher, or nanny who wants to come across as gentle. Pink is useful when you want to boost gentleness, too. People associate pink with sweetness and compassion, and it enhances tranquility.

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POSITIVITY

Orange and yellow lift the spirits and enhance a positive mood. A daffodil-yellow jacket or accessory will increase optimism and help you see the bright side of life. Don an orangeshirtorincludeorangeanotherwayinyouroutfittoboostyourenthusiasm.It may also increase courage and sociability.

MINDFULNESS

Grounding green is stable, reassuring and natural. Green enhances feelings of safety and freshness, is linked with health andisaterrificcolorifyouareunwell. Brown helps when you want to support and reassure people, conveying generosity and warm feelings. Brown also aids stability and security. Wear brown and green together to promote mindfulness of environmental issues.

RELAXATION

Blue will relax you, reduce agitation and boost serenity. People often associate calming blue with relief and freedom. Combine several blue shades formaximumbenefits.Warmpinkordeepsunshineyellow,ratherthan energizing bright yellow, will increase a mellow, laid-back mood.

CONFIDENCE

Red clothes increase dynamism and passion. Red also makes you stand out and get noticed. Too much red, though, creates anger. If you are anxious or annoyed already, but wantmoreconfidence,wearacalmcolorlikeblue,teamedwitharedaccessory.Navy bluewillincreaseyourconfidencewhenyouaimtoinspiretrustandloyaltyorinj sophisticationintoyouroutfit. Incorporate color into your closet with clothes, shoes and accessories. Belts, scarves and simple accessories, like colored hats and lapel pins, will add color to outfits. Thinking about your clothing color choices will help you handle your emotions.

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Inspire Health Issue 59

Articles inside

DISCOVER

WELLNESS

HEALTHY BODY

FEATURE

EXERCISE

RECIPE

RECIPE

HEALTHY MIND

WELLNESS

NATURAL BEAUTY