Inspire Health Magazine Issue 64 No Ads

INSPIRE

What Is

Face Rolling?

EAT FRESH Asparagus

THE LOSS OF A PET CAN BE DEVASTATING

Chicory Root FOR

Chicory Root

FOR GUT HEALTH

Chicory root is a plant that is often used as a coffee substitute or a coffee additive, but it also has a variety of health benefits that make it a great choice as a super food for gut health.

One of the main benefits of chicory root is that it is a rich source of prebiotics, which are non-digestible carbohydrates that stimulate the growth of beneficial bacteria in the gut. These beneficial bacteria play a crucial role in maintaining a healthy gut microbiome, which is essential for overall health and well-being.

Chicory root also contains inulin, a type of prebiotic that has been shown to improve digestion and reduce constipation. This is because inulin promotes the growth of beneficial bacteria in the gut, which helps to break down food and absorb nutrients more efficiently.

Another way that chicory root supports gut health is through its anti-inflammatory properties. Chronic inflammation in the gut has been linked to a variety of digestive disorders, including Irritable Bowel Syndrome (IBS) and inflammatory bowel disease (IBD). It has been found to have anti-inflammatory effects in the gut, which can help to reduce inflammation and alleviate symptoms of these conditions.

Chicory root also contains a variety of antioxidants and other beneficial

GUT HEALTH

compounds, such as flavonoids and polyphenols, which help to protect the gut and promote overall health.

In addition to the benefits of chicory root, the inulin present in it which is a type of fiber known as soluble fiber, that helps people with constipation and other digestive issues such as Irritable Bowel Syndrome.

To include chicory root in your diet, you can find it in a number of forms, including chicory root powder, chicory root coffee and chicory root tea. Some people also take chicory root supplements.

What was once an overlooked super food, chicory root should be considered as a staple in a diet that aims to improve gut health. With its prebiotic content, anti-inflammatory properties and beneficial compounds, it can help to improve digestion, reduce inflammation and promote overall health.

With different forms available in the market, chicory root can be easily incorporated in your daily routine.

MA GAZINE

executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor

Suzanne Polk Fox

copy editor

Christian Dischler

contributing writers

Dr. Aaron Dutruch D. C.

Alicia Ingram

Allen Irwin

Nellie Palmer

Imal Wagner

production & 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.

© 2023 Fox Printing & Creative Publishing, LLC, New Orleans, LA All

Face rolling is a skincare technique that involves rolling a small, cylindrical tool over the surface of your skin to massage and stimulate circulation. The tool, called a facial roller, is typically made of stone, jade, or another type of crystal and is designed to be gentle and non-invasive.

While face rolling has been around for centuries, it has recently gained popularity as a natural and holistic approach to skincare. Many people believe that face rolling can help to reduce inflammation, improve circulation and promote a healthy, glowing complexion.

There are several different types of facial rollers available, each of which has its own unique benefits. Jade rollers, for example, are believed to have cooling and calming properties, making them ideal for people with

Face Rolling?

sensitive skin. Rose quartz rollers, on the other hand, are thought to have nourishing and rejuvenating properties, making them ideal for mature or dehydrated skin.

To use a facial roller, simply roll the tool over your skin in a gentle, circular motion. Some people prefer to roll the tool in one direction, while others like to roll in both directions. It’s important to be gentle and not apply too much pressure, as this can cause irritation or damage to the skin.

In addition to rolling the tool over the surface of your skin, you can also use it to apply skincare products. Simply apply a small amount of your preferred product to your skin and then use the roller to massage it in. This can help to improve the absorption of the product and ensure that it penetrates deep into the skin.

While face rolling is generally con-

What Is

sidered safe, it’s important to keep a few things in mind. Firstly, make sure to clean your facial roller regularly to prevent the buildup of bacteria or dirt. You should also be careful not to use the tool on any areas of your skin that are broken, irritated, or otherwise damaged.

Face rolling is a simple yet effective skincare technique that can help to improve circulation, reduce inflammation and promote a healthy, glowing complexion. Whether you choose a jade, rose quartz, or another type of facial roller, be sure to use it gently and regularly to get the best results.

Pickleball: A Comprehensive Guide to

PICKLEBALL IS A FUN AND EXCITING RACQUET SPORT THAT COMBINES ELEMENTS OF TENNIS, BADMINTON AND PING PONG. IT IS EASY TO LEARN AND CAN BE ENJOYED BY PLAYERS OF ALL AGES AND SKILL LEVELS. IN THIS COMPREHENSIVE GUIDE, WE WILL COVER THE BASICS OF PICKLEBALL, INCLUDING THE RULES AND STRATEGIES YOU NEED TO KNOW TO START PLAYING.

BASICS OF PICKLEBALL

Pickleball is played on a badminton-sized court with a lowered net and a ball that is similar to a whiffle ball. Players use paddles to hit the ball back and forth over the net. A game of pickleball is typically played to 11 points, with players switching sides every 5 points.

The rules of pickleball are similar to those of tennis, with some variations. For example, in pickleball, players must let the ball bounce once before hitting it, and they are not allowed to hit the ball out of bounds on the serve.

Basics, Rules & Strategies

PICKLEBALL STRATEGY

There are several key strategies that you can use to improve your pickleball game. Here are a few tips to keep in mind:

• Serve aggressively: A strong serve can put your opponent on the defensive and give you an advantage in the point. Aim to serve deep and to the corners of the court to make it harder for your opponent to return the ball.

• Keep the ball in play: One of the keys to winning in pickleball is to keep the ball in play for as long as possible. This means focusing on hitting the ball in the middle of the court and avoiding mistakes.

• Use your footwork: Good footwork is essential in pickleball, as it allows you to move around the court and get to the ball more quickly. Practice your footwork drills to improve your speed and agility on the court.

• Vary your shots: Mixing up your shots can keep your opponent guessing and prevent them from getting into a rhythm. Try using different types of shots, such as lobs, dinks and smashes, to keep your opponent on their toes.

• Communicate with your partner: If you are playing doubles, it is important to communicate with your partner and stay aware of their position on the court. This will help you coordinate your shots and cover the court more effectively.

With these strategies in mind, you should be well on your way to improving your pickleball game. Whether you are a beginner or an experienced player, pickleball is a fun and rewarding sport that offers a range of benefits for players of all ages and skill levels. So grab a paddle and get out on the court!

Why Is It Hard To

Lose Weight

Lose Weight

After The Age Of 50? What Can We Do About It?

LOSING WEIGHT CAN BE A STRUGGLE AT ANY AGE, BUT IT CAN BE ESPECIALLY CHALLENGING AS WE GET OLDER. THERE ARE A NUMBER OF FACTORS THAT CAN MAKE IT DIFFICULT TO SHED POUNDS AND MAINTAIN A HEALTHY WEIGHT AFTER THE AGE OF 50.

One reason why it can be hard to lose weight as we age is that our metabolism naturally slows down. Our metabolism is the process by which our body converts food into energy, and it tends to slow down as we age due to a decrease in muscle mass and hormone changes. This means that we may not be able to eat as much as we used to without gaining weight.

Another factor that can make it difficult to lose weight after the age of 50 is a decrease in physical activity. As we get older, we may be less active due to work and family responsibilities, or we may have physical limitations that make it harder to exercise. Additionally, our bodies may not be as efficient at burning calories as they were when we were younger, so we may need to exercise more to see the same results.

Hormonal changes can also play a role in weight gain as we age. As women enter menopause, they may experience an increase in belly fat due to changes in estrogen levels. In men, testosterone levels tend to decline with age, which can lead to a decrease in muscle mass and an increase in body fat.

Stress can also contribute to weight gain as we age. Chronic stress can lead to an increase in the hormone cortisol, which can cause weight gain, particularly in the abdominal area. Managing stress through techniques such as meditation, yoga or exercise can help to reduce cortisol levels and promote weight loss.

Diet can play a significant role in weight gain as we age. As we get older, we may be more prone to making unhealthy food choices due to busy schedules or a lack of time to prepare healthy meals. Additionally, our bodies may not be able to process certain foods as efficiently as they did when we were younger, leading to weight gain.

Losing weight after the age of 50 can be a challenge, but it is not impossible. By making healthy lifestyle choices, such as eating a balanced diet, getting regular exercise and managing stress, it is possible to maintain a healthy weight as we age. It is also important to consult with a healthcare provider for personalized guidance and support. With the right approach, it is possible to achieve and maintain a healthy weight at any age.

Remember, losing weight after the age of 50 requires a combination of healthy lifestyle habits. By making small changes to your diet and exercise routine, and seeking support from a healthcare provider, you can shed pounds and achieve a healthy weight.

HERE ARE SOME TIPS TO HELP YOU SHED POUNDS AND MAINTAIN A HEALTHY WEIGHT

EAT A BALANCED DIET

Focus on consuming a variety of fruits, vegetables, whole grains, and lean proteins. Avoid processed and sugary foods, and try to limit your intake of alcohol.

GET REGULAR EXERCISE

Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise. This can include activities such as walking, cycling, swimming, or strength training.

MANAGE STRESS

Chronic stress can lead to weight gain, so it is important to find ways to manage stress through techniques such as meditation, yoga or exercise.

GET ENOUGH SLEEP

Aim for 7-9 hours of sleep per night to help regulate appetite and metabolism.

CONSULT WITH A HEALTHCARE PROVIDER

Your healthcare provider can provide personalized guidance and support to help you achieve and maintain a healthy weight.

INGREDIENTS

• Dough for single-crust pie

• 1 lb fresh asparagus

• 1 tbsp extra virgin olive oil

• 1 medium red onion, thinly sliced

• 1 shallot, thinly sliced

• 1 tbsp red wine vinegar

• 1/3 cup oil-packed sun-dried tomatoes, coarsely chopped

• 1 tbsp chopped fresh parsley

• 1 tsp grated lemon zest

• 1/4 tsp salt

• 1/4 tsp pepper

• 3 large eggs, lightly beaten

• 1-1/4 cups half-and-half cream

• 1-1/2 cups shredded sharp cheddar cheese

• 1/4 cup shredded Gruyere cheese

DIRECTIONS

 On a lightly floured surface, roll dough to a 1/8-in.-thick circle; transfer to an 11-in. tart pan and press into edges. Refrigerate 30 minutes. Preheat oven to 400°. Prick crust with a fork 5 or 6 times; line with a double thickness of foil. Fill with pie weights, dried beans or uncooked rice. Bake on a lower oven rack until edge is light golden brown, 12-15 minutes. Remove foil and weights; bake until bottom is light golden brown, 4-5 minutes longer. Cool on a wire rack. Reduce oven setting to 375°.

 Trim tough ends from asparagus. Reserve 8 spears; cut remaining asparagus into 1/2-in. pieces.

 Add olive oil to skillet, then red onion, shallot and chopped asparagus; cook and stir until softened, 6-8 minutes. Stir in vinegar; cook 3 minutes. Reduce heat to low. Stir in tomatoes, parsley, lemon zest, salt and pepper. Spoon into crust.

Asparagus, & Shallot Tart

 Whisk eggs and cream; stir in cheddar cheese until blended. Pour over top. Arrange reserved asparagus spears in a fan pattern on top of tart. Sprinkle with Gruyere cheese. Bake until a knife inserted in center comes out clean, 25-30 minutes. Let stand 10 minutes before cutting.

Hamstring Strains Hamstring Strains

Hamstring strains are probably one of the most common injuries seen in athletes. These injuries generally present as pain or tenderness in the back of the leg while in use. The pain is often accompanied by swelling and bruising, and can even cause ongoing weakness in the leg long after the initial injury. Muscle strains usually happen when the muscle is being overloaded and the fibers can’t bear the forces and tear. For the hamstrings, this typically occurs while running. When the leg is fully extended in front of the athlete, the hamstring is stretched to its maximal length. As the foot contacts the ground and the muscle contracts to pull the athlete forward, the force applied through the muscle is sometimes too much and the muscle becomes injured.

Hamstring Anatomy

The ham“string” is actually comprised of three separate muscles: the Semitendinosus, Semimembranosus, and the Biceps Femoris. All of these muscles attach from the bottom of the pelvis, at the ischial tuberosity (the “sit bones”) and extend to right below the back of your knee at the top of the tibia and fibula. The most commonly injured of these three muscles is the Biceps Femoris, which is located more toward the outside of the leg.

Treatment and Prevention

Preventing a hamstring injury doesn’t require many instructions. Emphasis should be placed on stretching and warming up. If you can increase the overall flexibility of the muscles, they are less likely to tear when the force is applied through them. “Warming up” can be different for everyone, but generally, mild activity that is similar to the activity you are going to try to maximally perform is ideal. Examples of this include walking, jogging, or high kicks and even more dynamic motions to engage the muscles. The goal of warming up is to increase the blood flow and to “wake up” your muscles for whatever they are about to do.

Treatment guidelines have shifted around in the recent past and no longer support the exclusive use of the “RICE’’ method, (rest, ice, compression, elevation). Some of the newer information has given some credence

to the old phrase “walk it off’. While the “RICE’’ method emphasized the near elimination of inflammation, the current method is focused on the control of the inflammatory process. Inflammation after an injury isn’t necessarily a bad thing. It’s your bodies way of protecting an injured area and providing the nutrients to the area it needs to heal. It only becomes a problem if the inflammation or swelling stays in the area too long and makes it difficult to get new blood to the area to continue the healing process. Please note that every injury is different and should be properly evaluated for the correct treatment method. Generally, however, after a hamstring injury it’s important to try keep moving in a comfortable range of motion. The continued use of the muscles will help to “pump out” the swelling and keep the nutrients going where they need to. Gentle stretching is also recommended, this will help to prevent the muscle from healing in a shortened position and decrease the risk for future injuries and help decrease recovery time.

Asparagus

Asparagus

Asparagus is a delicious and versatile vegetable that is often considered a delicacy. It's packed with nutrients and is especially beneficial for gut health.

Asparagus is a great source of fiber. The vegetable is low in calories and high in both soluble and insoluble fiber, which can help to regulate digestion, prevent constipation and promote the growth of healthy gut bacteria. Fiber also helps to keep you feeling full and satisfied, which can be helpful for weight management.

In addition to fiber, asparagus is also rich in vitamins and minerals, including vitamins C, E and K, as well as folate and potassium. These nutrients are important for overall health and can help to support the immune system, promote healthy skin and hair and reduce the risk of certain chronic diseases.

But asparagus's benefits for gut health doesn't stop there. Asparagus also contains prebiotics, which are non-digestible carbohydrates that act as food for probiotics, the beneficial

bacteria that live in the gut. By feeding the probiotics, prebiotics can help to promote the growth and diversity of gut bacteria, which can improve overall gut health and help to prevent a variety of digestive disorders.

Asparagus is also a good source of inulin, a type of prebiotic that specifically boosts the growth of bifidobacteria, one of the most important probiotics for gut health.

Another benefit of asparagus is its high levels of antioxidants, particularly glutathione. Glutathione is an antioxidant that is produced naturally by the body, but can also be obtained through diet. It plays an important role in maintaining gut health by protecting the gut lining from damage and helping to reduce inflammation.

Asparagus is a versatile vegetable that can be prepared in a variety of ways. It can be grilled, steamed, or roasted and paired with a variety of flavors and seasonings. It can also be eaten raw in salads or smoothies.

Eating asparagus as part of a healthy diet that is rich in fruits, vegetables, whole grains and lean pro-

tein, can be beneficial for maintaining overall health and preventing disease. However, as with any food, it's also important to enjoy it in moderation and to consult with a healthcare professional if you have any concerns about how asparagus may interact with any medications or health conditions you may have.

As a great year-round vegetable, asparagus is a versatile, delicious and healthy vegetable that is packed with nutrients and provides many benefits for gut health. With its high fiber and prebiotic content, it's an excellent addition to any diet. It has the ability to boost probiotics, reduce inflammation, and promote a healthy gut ecosystem. Incorporating asparagus into your diet is a great way to support the health of your gut, and improve your overall health.

HEALTH AND Wellness Journey

QHow did you first get interested in health and wellness?

I went plant based at the age of 14 so I definitely started early! I loved eating plant based so much that I was doing free cooking classes at my local Whole Foods to promote plant based eating.

That is what got me interested in health and wellness and it really grew from there.

When I met my husband, he was involved with healthy living and health and wellness became our lifestyle.

I was working on completely different areas of entertainment when we decided that health and wellness was missing from most television shows and there was a need for that type of information. That is how we created Alive & Well.

Q. Tell me about your wellness lifestyle television series, Alive & Well.

Alive & Well covers the entire health and wellness lifestyle. From food, to beauty, home, nutrition, sustainability and more! I love it because it allows us to show people easy things they can do to improve their lives. At the end of the day, that

is what is most important. Eating well and feeling your best doesn’t have to be difficult, so we try to make it fun!

We air nationwide so it’s easy for everyone to see us! Check your local listings and you can see us on USA Today Network!

Q. What are some of the hottest plant based foods right now?

Plant based meat substitutes have only been growing in popularity. They are an easy way for people to eat plant based and create healthier versions of their favorite foods. I make plant based dishes with every type of plant based meat. Some taste so much like meat that I can’t tell the difference. Just try some of the new meat substitutes at fast food restaurants. I can’t tell them apart! I have to check the label. With meat and dairy containing artery clogging animal fats and being the major contributor to climate change, I can easily say it’s the best decision I ever made!

Q. How does beauty play a role in your show?

Our viewers love beauty and so do I! It’s really fun to help people feel their most confident. I am also a big believer that beauty begins from the inside out. Diet, exercise and supplements all help. Beauty treatment and products also can take years off our skin and help us to look our best. It’s truly holistic. I have seen people become more active and eat healthier when they look great. For many people, it’s how they feel their best.

Q. What is one of your favorite times you helped someone on Alive & Well?

It’s all about helping people but one of my favorite things was when we did a “smile make-over” for one

About Michelle Harris:

of our viewers. She had teeth missing and it was hurting her job and life prospects. We worked with a local dentist to “make-over” her smile and gave her the tools to help improve her life! We also did a head to toe make-over for a social worker who spends her time improving the lives of others. We showed her how to make-over her diet and created an exercise program for her. We also gave her some effective beauty treatments and even new glasses! We topped it off with eco-friendly clothing and she looked amazing and she was so incredibly happy. That is the best part!

Q. What are some overall wellness trends for 2023?

I think one of the hottest things we will see next year is EON C-60. It’s a super-antioxidant created with a Nobel Prize winning C-60 carbon molecule. It helps with pain and inflammation and it’s definitely the real deal!

In home wellness, we have all come to realize how important it is to have a low cost clean energy source. I see solar power being easier and bigger than ever!

For beauty trends, new ways to keep skin looking great are coming to the U.S. A new hyaluronic acid treatment from Europe called Profhilo is sure to be one of the hottest new skin treatments we have seen in a while.

Q. What’s next for you?

We just launched on the USA Today Network and we are really excited to add them to our current distribution. Be sure to check us out there!

Michelle Harris is the host of Alive & Well with Michelle Harris, a national TV series promoting the wellness lifestyle. Michelle is one of the media’s leading lifestyle experts and is a frequent guest on TV shows, radio shows, magazine interviews, red carpets, and live events. Michelle is also the co-founder of Animal Angels, a non-profit advocacy group where celebrities promote pet health and adoptions.

For more information visit www.aliveandwell.tv • Instagram: @michelleharris_tv

Our viewers love beauty and so do I! It’s really fun to help people feel their most confident.

SEMI-HOMEMADE

BLUEBERRY TURNOVERS

INGREDIENTS

• 12 oz fresh blueberries

• 1 16 oz can blueberry pie filling

• 2 cans Pillsbury crescent roll dough

• 4 oz cream cheese

• 8 oz white chocolate chips

• confectioners sugar

DIRECTIONS

 Roll out the crescent roll dough and separate into squares. (two triangles).

 Pinch seams together.

 Cube cream cheese into small cubes.

 Mix fresh blueberries and blueberry pie filling. Spread blueberry mixture on one side of each square.

 Sprinkle cubed cream cheese and white chocolate chips on blueberry mixture.

 Fold dough over to cover side with filling. Pinch on all four sides to seal.

 Brush top with beaten egg for a glossy finish. Bake at 375º on the middle rack until golden. Sprinkle with confectioners sugar.

Magnesium

Magnesium

Magnesium is an essential mineral that plays a key role in many bodily functions, including muscle and nerve function, heart health and bone development. It can be found in a variety of foods, including nuts, legumes and leafy green vegetables, and it is also available in supplement form. While it is important to ensure that you get enough magnesium, it is possible to have too much of a good thing. In this article, we will explore the potential risks and drawbacks of taking too much magnesium.

One of the main risks of taking too much magnesium is that it can lead to diarrhea and other digestive issues. Magnesium is a natural laxative, and taking high doses of the mineral can result in loose stools, stomach cramps and other digestive discomfort. In severe cases, excessive magnesium intake can also cause electrolyte imbalances, which can lead to muscle weakness, irregular heartbeat and other serious health problems.

Another potential risk of taking too much magnesium is that it can interfere with the absorption of other essential nutrients. For example, high levels of magnesium can block the absorption of calcium, which is important for bone health and muscle function. Similarly, excessive magnesium intake can also inhibit the absorption of iron, which is necessary for the production of red blood cells and the transport of oxygen throughout the body.

In addition to the potential digestive and nutrient absorption issues, taking too much magnesium can also have negative effects on the kidneys. The kidneys play a vital role in filtering and excreting excess minerals, and high levels of magnesium can put a strain on these organs. This can lead to kidney damage and even kidney failure in severe cases. It is important to speak with a healthcare professional before taking any high-dose magnesium supplements, as they can help you determine the appropriate dosage based on your individual needs and health history.

It is worth noting that while excessive magnesium intake can be a concern, it is relatively rare for people to get too much of the mineral from their diet alone. Most people who experience negative effects from magnesium are taking supplements or using products that contain high levels of the mineral. For this reason, it is important to be mindful of the dosage of any magnesium supplements you may be taking and to follow the recommended dosage instructions on the label.

Magnesium is an essential mineral that plays a vital role in many bodily functions. However, it is possible to have too much of a good thing, and taking excessive amounts of magnesium can lead to digestive issues, nutrient absorption problems and kidney damage. While it is important to ensure that you get enough of the mineral, it is best to speak with a healthcare professional before taking any high-dose supplements and to follow the recommended dosage instructions on the label.

RSV Protect Your Child From

Respiratory syncytial virus (RSV) is a common respiratory virus that can cause serious illness in young children, especially those under the age of two. While most children will recover from RSV without any long-term effects, some may experience serious complications, such as pneumonia or bronchiolitis. If your child is at high risk for RSV, it is important to take steps to protect them from infection. One of the most effective ways to prevent RSV is to practice good hygiene. This includes washing your hands frequently, especially before and after handling your child, and cleaning and disinfecting surfaces that your child may come into contact with. You should also encourage your child to cover their mouth and nose with a tissue when they cough or sneeze, and to throw the tissue away immediately.

In addition to these preventive measures, there are a few other things you can do to help protect your child from RSV:

 GET A FLU VACCINE: The flu vaccine will not protect against RSV, but it can help reduce the risk of your child getting sick with another respiratory virus.

 KEEP YOUR CHILD AWAY FROM SECONDHAND SMOKE: Children who are exposed to secondhand smoke are more likely to develop respiratory infections, including RSV.

 USE A HUMIDIFIER: Dry air can irritate your child's respiratory system, making them more vulnerable to infection. Using a humidifier can help keep the air moist and reduce the risk of RSV.

 USE CAUTION WITH OVERTHE-COUNTER MEDICATIONS: Many over-the-counter cold and cough medications are not recommended for children under the age of 4. If your child is experiencing symptoms of a respiratory illness, it is best to consult with a healthcare provider before giving them any medications.

Another important measure to protect your child from RSV is to avoid close contact with people who are sick. If someone in your household is experiencing symptoms of a respiratory illness, it is best to keep your child away from them as much as possible. You should also avoid taking your child to crowded places, such as malls or daycare centers, during cold and flu season.

It is also important to be aware of the signs and symptoms of RSV, so that you can seek medical attention if necessary. Symptoms of RSV may include fever, coughing, sneezing and difficulty breathing. If your child is experiencing any of these symptoms, it is important to contact a healthcare provider as soon as possible.

Taking steps to protect your child from RSV is important to help ensure their health and well-being. By practicing good hygiene, avoiding close contact with sick people, and taking other preventive measures, you can help reduce the risk of your child getting infected with this common respiratory virus.

THE LOSS OF A PET CAN BE DEVASTATING

Losing a pet can be a devastating experience. Whether they were with us for a short time or many years, our animal companions become an integral part of our lives and their absence leaves a painful void. While the grieving process is different for everyone, there are steps you can take to help cope with the loss of a beloved pet.

First and foremost, it’s important to allow yourself to feel and express your emotions. It’s okay to feel overwhelmed, sad, or angry after the loss of a pet. Don’t try to bottle up your feelings or pretend that everything is okay. Allow yourself to cry or talk about your pet with others who understand. It may also be helpful to reach out to a therapist or support group to help you work through your emotions.

One way to honor your pet’s memory is to create a memorial or tribute. This can be as simple as making a scrapbook with pictures and

memories of your pet, or something more elaborate like planting a tree in their honor. You might also consider making a donation to an animal shelter or rescue group in their name.

Another way to cope with the loss of a pet is to find ways to keep their memory alive. You might consider creating a photo album or memory book of your favorite pictures and memories with your pet. You could also write down your favorite stories or memories of your pet in a journal. Sharing these memories with others can also be a way to honor your pet and keep their memory alive.

It’s also important to take care of yourself during this difficult time. Make sure you’re getting enough rest, eating well and finding ways to relax and de-stress. Exercise, whether it’s a walk or a yoga class, can also be a helpful way to clear your mind and release tension. Remember that it’s okay to take breaks and give yourself time to grieve.

It’s also important to give yourself permission to move on and make new memories. While it may be hard to think about, it’s okay to consider getting another pet in the future. Many people find that the love and companionship of a new pet can help them heal and move forward after the loss of a previous pet.

Losing a pet is never easy, but with time and self-care, it is possible to heal and find ways to honor and remember your beloved companion. Don’t be afraid to reach out for support when you need it, and remember that it’s okay to take the time you need to grieve and heal.

BROCCOLI CRUST Keto Pizza

INGREDIENTS

• 1lb riced broccoli

• 2 eggs

• 3/4 cup mozzarella cheese, grated

• 1/4 cup fresh Parmesan, plus more for topping if desired

• Turkey pepperoni

• Onions, sliced

• Mushrooms, sliced

• Alfredo sauce

DIRECTIONS

 Cook broccoli rice according to package directions or, if using fresh broccoli place firmly steamed florets in food processor and pulse until grated. Remove excess moisture from rice with cheese cloth or paper towel.

 Place in large mixing bowl and add eggs, mozzarella, Parmesan and desired seasonin.g

 Place mixture on parchment lined baking sheet and press into 1/4-1/8 inch thickness.

 Bake for 20 minutes until crust looks dry and the cheese and edges begin to brown.

 Remove from oven and add Alfredo sauce, turkey pepperoni, mozzarella cheese, mushrooms and onions.

 Place back in oven for 10-15 minutes or until cheese is golden and bubbling.

healthy mind

CAN MEDITATION HELP LOWER YOUR BLOOD PRESSURE?

Meditation is a centuries-old practice that involves focusing the mind on a particular object, thought, or activity to train attention and awareness. It has been used for a wide range of purposes, including reducing stress, improving sleep, and promoting overall well-being. But can meditation also help to lower blood pressure?

High blood pressure, or hypertension, is a serious health condition that can lead to heart attacks, strokes and other serious complications. It is often treated with medications, lifestyle changes, and other therapies, but some people are turning to meditation as a natural and holistic approach to managing blood pressure.

There is some evidence to suggest that meditation can help to lower blood pressure. A review of several studies published in the Journal of the American Medical Association found that mindfulness-based stress reduction (MBSR), a form of meditation that focuses on present-moment awareness, was associated with

a small but significant reduction in blood pressure in people with hypertension. Another study published in the American Journal of Hypertension found that transcendental meditation (TM), a form of meditation that involves the use of a mantra to induce a state of deep relaxation, was associated with significant reductions in blood pressure in people with high blood pressure.

It’s not entirely clear how meditation may help to lower blood pressure, but it is thought to work by reducing stress and anxiety, which are known to contribute to high blood pressure. When we’re stressed or anxious, our bodies release stress hormones that cause our blood vessels to constrict, which can increase blood pressure. By reducing stress and anxiety through meditation, we may be able to relax the blood vessels and lower blood pressure.

Meditation may also help to lower blood pressure by improving heart health. Some studies have found that meditation can improve heart rate

variability, which is a measure of how well the heart adjusts to changes in demand. A healthy heart is able to adjust to changes in demand more easily, which may help to reduce the risk of heart attacks and other heart-related problems.

While meditation may be a useful tool for managing blood pressure, it’s important to keep in mind that it is not a replacement for traditional treatments. If you have high blood pressure, it’s important to work with your healthcare provider to develop a treatment plan that is right for you. This may include medications, lifestyle changes, and other therapies, in addition to meditation.

Meditation may be a helpful tool for managing blood pressure, particularly in combination with other treatments. If you’re interested in using meditation to lower your blood pressure, it’s a good idea to talk to your healthcare provider first and to consider incorporating it into your overall treatment plan.

healthy destinations

Sedona Arizona

Sedona, Arizona is a popular destination known for its stunning red rock formations, spiritual energy and holistic wellness offerings. Located in the heart of the Sonoran Desert, Sedona is often considered a healthy destination due to the abundance of natural beauty, clean air and opportunities for outdoor activities. Here are a few reasons why Sedona is considered a healthy destination.

Outdoor activities

Sedona is a paradise for outdoor enthusiasts, with plenty of opportunities for hiking, biking, and other activities that get you moving and breathing in fresh air. The red rock formations provide a stunning backdrop for these activities, making it easy to get lost in nature.

< Holistic wellness offerings

Sedona is home to a number of holistic wellness centers and spas that offer a variety of treatments, including massage, acupuncture and energy healing

< Spiritual energy

Clean air

Sedona has some of the cleanest air in the country, thanks to its location in the high desert. The dry air and lack of pollution make it a great place to breathe easy and get a break from city smog.

Many people visit Sedona in search of spiritual healing and enlightenment. The area is known for its energy vortexes and spiritual retreats. The peaceful atmosphere and natural beauty of the area make it an ideal place to find inner peace.

WHAT ARE THE SYMPTOMS OF

Prostate Prostate Cancer? Cancer?

If you exclude skin cancer, more men develop prostate cancer than any other type of malignancy. About 180,000 men are diagnosed with a prostate tumor each year in the U.S., and while many die from other causes, there are still around 26,000 prostate cancer deaths annually. Even though the majority of prostate cancers occur in those over the age of 65, if you are over 40, it pays to be familiar with the common signs. Early diagnosis allows you to receive the monitoring and treatment you need that can increase your chances of survival.

Early Signs of Prostate Cancer

Early-stage prostate cancer is usually asymptomatic, often because the tumor is not large enough to press on your urethra. In the absence of symptoms, a routine blood test may reveal raised levels of prostate specific antigen (PSA), thereby indicating cancer. With an early diagnosis, your specialist may decide to hold off any cancer treatment, choosing instead to monitor your test results.

Advanced Prostate Cancer Symptoms

Symptoms of cancer vary among men, depending on the size and stage of the tumor, so you may experience one or several symptoms. A common sign of prostate cancer is difficulty urinating. You may find that you need to go to the bathroom more often, particularly during the night, or your urine stream is particularly slow or weak. There also may be blood in your urine or semen, and you may even develop erectile dysfunction. While you may not wish to discuss impotence with your doctor, erectile problems can have a serious cause. Always seek medical advice rather than self-medicate. Additionally, a large prostate tumor may press on your spinal cord, leading to your legs and feet feeling weak or numb. If a tumor spreads to your bones, prostate cancer signs may also include hip, back, or chest pain.

While you should always consult your doctor if you develop possible signs of prostate cancer, in many cases

the symptoms are of a nonmalignant origin. For instance, benign prostate enlargement, known as benign prostatic hyperplasia (BPH), frequently occurs among men over 50, causing difficulty urinating and emptying the bladder. Your doctor will assess your symptoms and arrange suitable tests as required, offering you peace of mind and letting you receive timely treatment if necessary.

Color of the Year 2023 PANTONE

EVERY YEAR, THE PANTONE COLOR INSTITUTE ANNOUNCES ITS “COLOR OF THE YEAR,” WHICH IS MEANT TO REFLECT THE MOOD AND TRENDS OF THE COMING YEAR. FOR 2023, THE PANTONE COLOR OF THE YEAR IS “AURORA,” A VIBRANT AND UPLIFTING SHADE OF PINK.

ACCORDING TO PANTONE, AURORA WAS CHOSEN AS THE COLOR OF THE YEAR BECAUSE IT “INSPIRES FEELINGS OF WARMTH, HOPE AND RESILIENCE, AS WE LOOK AHEAD TO A BRIGHTER FUTURE. “ THE VIBRANT PINK HUE IS MEANT TO EVOKE FEELINGS OF POSITIVITY AND OPTIMISM, AND IT IS EXPECTED TO BE A POPULAR CHOICE FOR FASHION AND DESIGN IN THE COMING YEAR.

AURORA IS A VERSATILE COLOR THAT CAN BE INCORPORATED INTO ANY WARDROBE. IT PAIRS WELL WITH NEUTRAL COLORS SUCH AS BLACK, WHITE AND GREY, AND CAN ALSO BE PAIRED WITH OTHER BOLD COLORS FOR A STATEMENT LOOK. IN FASHION, AURORA CAN BE SEEN IN EVERYTHING FROM DRESSES AND SKIRTS TO ACCESSORIES AND SHOES.

WHILE PINK HAS TRADITIONALLY BEEN ASSOCIATED WITH FEMININITY, AURORA IS A GENDER-NEUTRAL HUE THAT CAN BE WORN BY ANYONE. IT IS A REFRESHING AND PLAYFUL COLOR THAT IS SURE TO ADD A POP OF CHEER TO ANY OUTFIT.

SO, IF YOU'RE LOOKING TO UPDATE YOUR WARDROBE FOR 2023, CONSIDER ADDING A SPLASH OF AURORA TO YOUR LOOK. WHETHER YOU OPT FOR A BOLD STATEMENT PIECE OR A SUBTLE ACCESSORY, THIS VIBRANT PINK HUE IS SURE TO MAKE A STATEMENT.