Inspire Health Magazine Issue 66 No Ads

INSPIRE

Vitamin C Vitamin C

THE SKINCARE POWERHOUSE YOU NEED IN YOUR ROUTINE Broccoli

MEN'S HEALTH: THE IMPORTANCE OF CHECKING YOUR TESTOSTERONE LEVELS

MEN'S HEALTH: THE IMPORTANCE OF CHECKING YOUR TESTOSTERONE LEVELS

FROM CHAOS TO CALM

FROM CHAOS TO CALM

The Superfood for Weight Loss

Cayenne Pepper

When it comes to weight loss, people often turn to fad diets and pills that promise quick results. However, there is a natural ingredient that has been scientifically proven to aid in weight loss: cayenne pepper.

Cayenne pepper, also known as red pepper, is a type of chili pepper commonly used in cooking. It contains a compound called capsaicin, which is responsible for its spicy taste and numerous health benefits.

One of the main benefits of cayenne pepper is its ability to boost metabolism. Capsaicin has been shown to increase metabolic rate by up to 25%, leading to more calories burned throughout the day. This effect is known as thermogenesis, and it can aid in weight loss by helping the body burn fat more efficiently.

In addition to boosting metabolism, cayenne pepper can also help suppress appetite. Studies have shown that consuming cayenne pepper can reduce feelings of hunger and increase feelings of fullness, leading to a decrease in

calorie intake. This is due to capsaicin's ability to stimulate the release of hormones that regulate appetite.

Cayenne pepper also has antiinflammatory properties, which can be beneficial for weight loss. Chronic inflammation has been linked to obesity and metabolic disorders, so reducing inflammation in the body may aid in weight loss and improve overall health. Furthermore, cayenne pepper may help prevent the development of fat cells. A study published in the Journal of Agricultural and Food Chemistry found that capsaicin can inhibit the growth of fat cells and reduce the accumulation of fat in the body.

But cayenne pepper isn't just beneficial for weight loss. It has numerous other health benefits as well. For example, it can help lower blood pressure, improve digestion and reduce pain.

So how can you incorporate cayenne pepper into your diet? There are many ways to enjoy the benefits of this superfood. You can add it to your meals as a seasoning, sprinkle it on roasted vegetables or mix it into soups and sauces. You can also take cayenne pepper supplements, which are available in capsule form.

However, it's important to note that cayenne pepper is not a miracle weight loss solution. It should be used in conjunction with a healthy diet and regular exercise for best results. Additionally, it may not be suitable for everyone, as it can cause gastrointestinal discomfort in some individuals.

Cayenne pepper is a superfood that can aid in weight loss and improve overall health. Its ability to boost metabolism, suppress appetite and reduce inflammation make it a valuable addition to any diet. So why not spice up your meals with some cayenne pepper and enjoy the numerous benefits it has to offer?

Capsaicin can inhibit the growth of fat cells and reduce the accumulation of fat in the body.

MA GAZINE executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor

Suzanne Polk Fox

copy editor

Christian Dischler

contributing writers

Corey Graham

Charlie Granger

Annette Imbornone

Alexandria Ingram

Andrew Irwin

Anastasia Iverson

Nellie Palmer

Julie Potiker

Gary P. Tatum

Giselle Taylor

Perry Thomas

creative team

production and design

Suzanne 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

RED PEPPER & CHICKEN STIR-FRY Spicy

INGREDIENTS

• 2 red bell peppers, sliced into thin strips

• 2 chicken breasts, sliced into thin strips

• 1 tbsp olive oil

• 1 tbsp soy sauce

• 1 tbsp honey

• 1 tbsp Sriracha sauce (or to taste)

• 1 clove garlic, minced

• Salt and pepper to taste

DIRECTIONS

 Heat the olive oil in a large pan over medium-high heat.

 Add the sliced chicken and garlic to the pan and stir-fry for 3-4 minutes or until the chicken is browned on all sides.

 Add the sliced red bell peppers to the pan and continue stir-frying for another 2-3 minutes until the peppers are slightly softened.

 In a small mixing bowl, whisk together the soy sauce, honey, Sriracha sauce, salt and pepper.

 Pour the sauce over the chicken and pepper mixture and stir well to combine.

 Continue stir-frying for an additional 2-3 minutes until the chicken is cooked through and the peppers are tender but still slightly crispy.

 Remove the pan from heat and serve immediately, garnished with chopped fresh cilantro or green onions if desired.

Enjoy your delicious and spicy red pepper and chicken stir-fry, which is not only tasty but also a healthy addition to your weight loss program!

natural beauty

Vitamin C Vitamin C

THE SKINCARE POWERHOUSE YOU NEED IN YOUR ROUTINE

It seems like everywhere you look these days, there's a new skin care product boasting the benefits of vitamin C. And for good reason-this powerful antioxidant has become a staple in many women's daily skin care routines. Here's why vitamin C is so good for your skin, and why you should consider incorporating it into your own regimen.

Vitamin C is a natural antioxidant that helps protect the skin from damage caused by free radicals. Free radicals are harmful molecules that are generated by environmental stressors like pollution and UV radiation, and can contribute to premature aging and other skin concerns.

Vitamin C also plays a key role in collagen synthesis, which is essential for maintaining healthy, youthful-looking skin. Collagen is a protein that gives skin its strength and elasticity, and as we age, our bodies produce less of it. By applying vitamin C topically, you can help boost collagen production and keep your skin looking firm and supple.

Another benefit of vitamin C is its ability to brighten the skin and even out skin tone. This is because vitamin C inhibits the production of melanin, which is responsible for dark spots and hyperpigmentation. Regular use of a vitamin C serum can help fade these areas of discoloration and leave your skin looking radiant and even.

But is it really good for your skin, or is it just a myth? The answer is a resounding yes! Numerous studies have shown the benefits of vitamin C for skin health. In fact, a study published in the Journal of the American Academy of Dermatology found that a topical vitamin C serum was able to improve the appearance of fine lines, wrinkles, and overall skin texture in just 12 weeks.

So why are skin doctors recommending face creams with vitamin C as a daily regimen? Simply put, it's because it works. Vitamin C has been shown to have numerous benefits for skin health, from protecting against environmental stressors to promoting collagen synthesis and brightening

the complexion. And with so many different vitamin C products on the market, there's something for every skin type and concern.

When it comes to incorporating vitamin C into your own skin care routine, there are a few things to keep in mind. Firstly, make sure you're using a high-quality product that contains a stable form of vitamin C, as some forms can break down and lose their effectiveness over time. Secondly, be patient. While some people may see results immediately, it can take several weeks of regular use to see the full benefits of a vitamin C serum.

Whether you're dealing with fine lines and wrinkles, dark spots and hyperpigmentation, or just want to keep your skin looking healthy and radiant, incorporating a vitamin C serum into your daily routine is definitely worth considering. So go ahead, give your skin the gift of vitamin C and watch it glow.

HEALTHY STRAWBERRY FROZEN YOGURT

THIS HEALTHY STRAWBERRY FROZEN YOGURT IS NOT ONLY DELICIOUS, BUT IT'S ALSO PACKED WITH NUTRIENTS AND ANTIOXIDANTS FOUND IN FRESH STRAWBERRIES, MAKING IT A PERFECT SPRING OR SUMMER DESSERT OPTION!

INGREDIENTS

• 2 cups fresh strawberries, hulled and sliced

• 1 cup plain Greek yogurt

• 1/4 cup honey

• 1 tbsp lemon juice

• 1/2 tsp vanilla extract

DIRECTIONS

 Place the sliced strawberries in a blender or food processor and puree until smooth.

 Add the Greek yogurt, honey, lemon juice and vanilla extract to the blender and blend until well combined.

 Pour the mixture into an ice cream maker and freeze according to the manufacturer's instructions.

 Once the frozen yogurt is ready, transfer it to a freezer-safe container and freeze for an additional 1-2 hours until it reaches your desired consistency.

 Serve the frozen yogurt in individual bowls or cones, garnished with fresh sliced strawberries and a sprig of fresh mint if desired.

NO BACK FAT HERE

REVERSE FLYES:

The reverse fly targets your upper back and shoulders.

 Grab a pair of dumbbells and stand with your feet hip-width apart.

 Bend your knees slightly and lean forward from the hips, keeping your back straight.

 Slowly raise your arms out to the side, squeezing your shoulder blades together.

 Pause for a moment before returning to the starting position.

Repeat for 10-12 reps.

Are you tired of that pesky back fat that seems to never go away no matter how much you exercise? Don't worry, you're not alone. Back fat can be stubborn and frustrating, but with the right exercises, it is possible to target and get rid of it. Here are four exercises to help you get started.

LAT PULLDOWNS:

The lat pulldown is an excellent exercise that targets the muscles in your upper back.

 Sit down at a lat pulldown machine with your feet flat on the ground.

 Grab the bar with an overhand grip, making sure your hands are wider than shoulder-width apart.

 Pull the bar down towards your chest while keeping your back straight.

 Pause for a moment before slowly releasing the bar back up to the starting position. Repeat for 10-12 reps.

SUPERMAN:

The superman is a great exercise that targets your lower back.

 Lie face down on a mat with your arms extended out in front of you and your legs straight behind you.

 Lift your arms and legs off the ground at the same time, squeezing your glutes and lower back muscles.

 Hold for a moment before lowering back down to the starting position. Repeat for 10-12 reps.

PLANK ROWS:

Plank rows target your upper back and core muscles.

 Start in a plank position with your hands on dumbbells.

 Lift one weight off the ground and bring it up towards your chest, keeping your elbow close to your side.

 Pause for a moment before lowering the weight back down to the ground.

 Repeat on the other side and continue alternating for 10-12 reps.

Remember, consistency is key when it comes to getting rid of back fat. Incorporate these exercises into your routine 2-3 times a week and pair them with a healthy diet to see results. And don't forget to listen to your body–if an exercise feels uncomfortable or painful, modify or skip it altogether. With patience and dedication, you'll be on your way to a stronger, leaner back in no time.

The Mediterranean Diet: MORE THAN JUST A TREND

The Mediterranean diet has been making waves in the world of healthy eating, with many people choosing it as a lifestyle, not just a diet. But what exactly is the Mediterranean diet, and why is it all the craze?

The Mediterranean diet is based on the traditional eating habits of people in the Mediterranean region. It emphasizes whole, minimally processed foods such as fruits, vegetables, whole grains, legumes, nuts and fish. It also includes healthy fats such as olive oil and encourages moderate consumption of red wine.

The Mediterranean diet is not just for people who want to maintain weight or be healthier. Studies have shown that the Mediterranean diet can also be effective for weight loss. One study found that participants

who followed the Mediterranean diet for two years lost an average of 9.7 pounds compared to those who followed a low-fat diet who only lost an average of 6.4 pounds.

The Mediterranean diet is rich in nutrients, fiber and healthy fats. It is low in processed foods, refined sugars and unhealthy fats. The emphasis on whole, minimally processed foods makes it a healthier alternative to the standard Western diet, which is typically high in refined sugars, unhealthy fats and processed foods.

One of the key components of the Mediterranean diet is olive oil. Olive oil is rich in monounsaturated fats, which have been shown to improve heart health and reduce inflammation. The Mediterranean diet also includes a variety of fruits and vegetables, which are packed with antioxidants and other beneficial nutrients.

The Mediterranean diet also emphasizes lean proteins such as fish and legumes, which are a good source of protein and are lower in unhealthy fats than red meat. Additionally, the Mediterranean diet encourages moderate consumption of red wine, which has been shown to have health benefits such as reducing the risk of heart disease.

The Mediterranean diet is more than just a diet, it's a lifestyle. People are choosing it because it emphasizes a balanced, whole-foods approach to eating that can be sustained longterm. Unlike fad diets that restrict certain food groups or require strict calorie counting, the Mediterranean diet encourages a wide variety of foods and is focused on overall health and wellness.

The Mediterranean diet promotes a sense of community and socialization around food. Meals are often shared with family and friends, and the focus is on enjoying food and savoring the experience. This approach to eating can promote a healthier relationship with food and reduce the risk of disordered eating habits.

The Mediterranean diet is more than just a trend. It emphasizes whole, minimally processed foods, healthy fats and a balanced approach to eating. The Mediterranean diet can be effective for weight loss, but it's also a healthier alternative to the standard Western diet. The Mediterranean diet promotes overall health and wellness and can be sustained long-term. So, if you're looking for a healthy, sustainable approach to eating, give the Mediterranean diet a try.

Broccoli Broccoli

When it comes to healthy eating, broccoli is often hailed as one of the most nutrient-dense foods in the world. This green cruciferous vegetable is packed with vitamins, minerals and antioxidants that can benefit your overall health in numerous ways.

Broccoli is rich in vitamin C, which is essential for a healthy immune system. Just one cup of chopped broccoli contains over 100% of your daily recommended intake of vitamin C, making it a great way to ward off colds and other illnesses.

Broccoli is also an excellent source of vitamin K, which plays a crucial role in blood clotting and bone health. In fact, just one cup of cooked broccoli contains more than 100% of your daily recommended intake of vitamin K.

In addition to these vitamins, broccoli contains a wide range of minerals, including calcium, potassium and iron. These minerals are essential for maintaining strong bones, regulating blood pressure and transporting oxygen throughout the body.

But perhaps the most impressive health benefit of broccoli is its abundance of antioxidants. These compounds help protect your cells from damage caused by free radicals, which are harmful molecules that can contribute to chronic diseases like cancer and heart disease.

One of the most powerful antioxidants in broccoli is sulforaphane, which has been shown to have anti-inflammatory properties and may even help prevent certain types of cancer. Studies have also shown that sulforaphane can improve heart health by reducing oxidative stress and inflammation.

So, how often should you be eating broccoli? The answer is: as often as possible. Experts recommend eating at least one serving of cruciferous vegetables like broccoli every day for optimal health. This can be in the form of raw or cooked broccoli, or other cruciferous vegetables like cauliflower, Brussels sprouts, or kale.

When it comes to cooking broccoli, there are a few things to keep in mind. While raw broccoli is a great option for snacking or adding to salads, cooking broccoli can actually increase its nutrient content. Steaming broccoli for just a few minutes can help preserve its vitamins and minerals, while also making it easier to digest.

Roasting broccoli is another delicious way to enjoy this superfood. Simply toss broccoli florets in olive oil, season with salt and pepper and roast in the oven until crispy and caramelized. This method brings out the natural sweetness of the broccoli and can be a great way to get kids to eat their veggies.

Incorporating broccoli into your diet doesn't have to be boring or bland. There are countless ways to enjoy this versatile vegetable, from stir-fries and soups to frittatas and casseroles. You can also experiment with different seasonings and sauces to keep things interesting.

Onecupofcooked broccoli contains more than100%ofyourdaily recommended intake of vitamin K.

Broccoli Salad

INGREDIENTS

• 2 cups broccoli florets, chopped

• 1/2 cup red onion, thinly sliced

• 1 large apple peeled,cored and chopped

• 1/2 cup dried cranberries

• 1/2 cup pistachios

• 1/4 cup plain Greek yogurt

• 1 tbsp apple cider vinegar

• 1 tbsp honey

• Salt and pepper to taste

DIRECTIONS

 Begin by blanching the broccoli florets in boiling water for 1-2 minutes until they are slightly tender but still crispy. Drain and set aside to cool.

 In a mixing bowl, combine the broccoli florets, red onion, dried cranberries, apple and pistachios.

 In a separate bowl, whisk together the Greek yogurt, apple cider vinegar, honey, salt and pepper until well combined.

 Pour the dressing over the broccoli mixture and toss to coat evenly.

 Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together.

 Serve chilled and enjoy your healthy and delicious broccoli salad!

Career Paths

GIVE YOUR CHILDREN A HEAD START

As a parent, you want your child to have a bright and successful future. One of the best ways to set them up for success is to expose them to a variety of different careers and industries early on. This can help them find their passion, explore their interests and make informed decisions about their future.

By introducing your child to different careers and industries, you can help them make informed decisions about their future and set them up for success. Encourage them to explore their interests and passions, and provide them with the resources and opportunities they need to find their career path. With your support and guidance, your child can achieve their goals and build a fulfilling career.

Studies have shown that students who have a clear career path tend to have higher graduation rates than those who do not. According to a report by the National Center for Education Statistics, students who had declared a major when they first enrolled in college had a higher graduation rate (60 percent) compared to those who did not (31percent). Furthermore, students who have a clear career path are more likely to have a sense of purpose and direction, which can motivate them to stay focused and committed to their studies. They are also more likely to take courses that are relevant to their career goals, which can increase their motivation and engagement in the classroom.

On the other hand, students who do not have a clear career path may struggle to stay motivated and engaged in their studies, as they may not see the relevance or value in the courses they are taking. This can lead to a higher risk of dropping out or taking longer to graduate.

In addition, having a clear career path can also benefit students in terms of job prospects and earning potential. According to a study by Georgetown University, students who choose majors in high-demand fields such as STEM, business and healthcare tend to have higher earning potential and lower unemployment rates compared to those who choose majors in low-demand fields.

Overall, the statistics suggest that having a clear career path can have a significant impact on a student's academic success, job prospects and earning potential. It is important for students to take the time to explore their interests and career options, and to make informed decisions about their education and future goals. With the right guidance and support, students can find a career path that is fulfilling and rewarding and that sets them up for success in the years to come.

Snap!

Snap! FROM

CHAOS TO CALM

FROM CHAOS TO CALM

A Mindful Method for Expanding Emotional Intelligence

Emotional intelligence is defined as “the ability to understand, use and manage your own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges and defuse conflict.”

Psychologist Daniel Goleman popularized the idea of emotional intelligence, also known as emotional quotient or EQ, in his 1995 book “Emotional Intelligence: Why It Can Matter More Than IQ.” He defined the five key elements of EQ as self-awareness, self-regulation, motivation, empathy and social skills.

Mindfulness is the practice of focusing our awareness on the present moment, while calmly acknowledging and accepting our feelings, thoughts, and bodily sensations. It’s all about

developing those five pillars of EQ, especially self-awareness, self-regulation and empathy.

When Inspire Health asked me to write about emotional intelligence, I was struck by all the connections between EQ and mindfulness. After more than a dozen years of teaching and writing about mindfulness, I see how it builds emotional intelligence, and how EQ is a byproduct of the practice of mindfulness.

Practicing mindfulness has been shown to increase emotional intelligence and reduce emotional exhaustion among healthcare workers, and those benefits extend to anyone who practices mindfulness regularly. This has been my experience.

Everyone has their metaphorical bag of rocks they carry through life. My rocks are not the same as yours, and through the years, the rocks change in shape and size. Sometimes the bag is so heavy, I fear it will topple me. Other times, it feels like it is half-

filled with polished pebbles.

This journey through life has been made easier by a path I found in 2010 when I was a student in a new class called Mindful Self-Compassion at University of California at San Diego (UCSD) taught by Steve Hickman, Psy.D, and Michelle Becker, LMFT.

Since 2014, I have had the pleasure of teaching Mindful Self-Compassion (MSC) created by Christopher Germer, Ph.D., a leader in the integration of mindfulness, compassion and psychotherapy, and Kristin Neff, Ph.D., the pioneering researcher in the field of self-compassion. I love the curriculum, and I am especially grateful for and connected with our tribe of MSC teachers spread across the planet.

I have also had the good fortune to learn from Rick Hanson, Ph.D. After graduating from his Positive Neuroplasticity Training Professional course, I use his concept of “Taking in the Good” as a lens through which all other teachings follow. It has been a

privilege and a pleasure to help people manage their lives with less suffering and more ease, by teaching them evidence-based techniques to manage difficult emotions and rewire their brain for happiness and resilience.

I wrote my first book, “Life Falls Apart But You Don’t Have To: Mindful Methods for Staying Calm in the Midst of Chaos,” to share mindfulness and self-compassion tools I’ve learned over the years. I just got done completing an audio version that will be available on 50 audio platforms by the time you read this.

Now I’m thrilled to introduce SNAP, a new system I created that front loads self-compassion with soothing touch, a practice named and taught in the MSC course; and my new book “SNAP! From Chaos to Calm.” I love that SNAP has a somatic component, the snap of my fingers, and dance-like moves with my hands and arms to accompany the acronym when I teach it:

Soothing Touch—Place your hands on your heart (or wherever it feels good) for a release of calming oxytocin and endorphins. Then move your hands, palms down, and:

Name the emotion—Name it to tame it; the prefrontal cortex calms the nervous system further, creating some space between the feeling and you. Then extend your arms as you:

Act—by choosing whatever technique is available to you from your mindfulness toolbox to help you change your channel. Finally, bring your hands into prayer hands at your heart to express:

Praise—Moveintogratitudeforyourself, your practice, the universe or your deity of choice.

I find the hand movements help to remember the practice, but I imagine if you can remember to snap your fingers, you can remember SNAP when you want to snap out of chaos and into calmness.

Sometimes in the liminal space between sleeping and waking, I have flashes of insight. That is how SNAP was born. I immediately started teaching it and blogging about it, and found that my students are remembering to use it when they feel activated by a difficult emotion. I’m hoping that teachers start teaching it, and that a wave of healing begins, with a snap of the fingers!

“Life Falls Apart But You Don’t Have To” is one facet of SNAP, the toolbox of skills that come under “Act.” The tool you choose from your mindfulness toolbox will differ based on what is available to you, and what you need in that moment. If meditation is one of the tools that you would like to practice, you can find over 100 guided meditations and visualizations to slow your mind on my free podcast, Balanced Mind with Julie Potiker.

“SNAP! From Chaos to Calm,” includes chapters on SNAP methods for anger, anxiety, equanimity, grief, gratitude and working on your inner critic. You’ll find SNAP methods for parenting, political strife and disaster, and working with emotions such as sadness and depression, shame and guilt.

As you practice SNAP, you may find it works better for some issues than others. Or maybe it works some days better than others. With regular practice, mindfulness practices such as this help boost your EQ by

empowering you to observe, acknowledge and accept your thoughts, feelings and sensations. My hope is that with practice it becomes second nature, helping your boulders become rocks, and your rocks become pebbles. Who knows, maybe someday the pebbles will become sand and be washed away with the tide!

About the Author: Julie Potiker, Certified Mindful Self Compassion teacher, is author of the new book “SNAP! From Chaos to Calm,” and “Life Falls Apart, but You Don’t Have To: Mindful Methods for Staying Calm in the Midst of Chaos.” Her Mindful Methods for Life programs help others find peace and wellness. Visit MindfulMethodsForLife.com.

INGREDIENTS

Crust:

 1 1/2 cups shredded mozzarella cheese

 2 oz cream cheese, cubed

 3/4 cup almond flour

 1 large egg

Toppings:

 1 1/2 cups shredded mozzarella cheese

 1/3-1/2 cup low-carb pizza sauce

 Optional: pepperoni, sausage, veggies or any toppings you like

DIRECTIONS

 Preheat your oven to 425°F and line a baking sheet or pizza pan with parchment paper.

KETO MOZZARELLA CRUST PIZZA

 Put the mozzarella and cream cheese in a microwave-safe bowl. Microwave for 1 minute, stir and then microwave for another 30-60 seconds, or until melted, and stir until smooth.

 Stir egg and almond flour together. Mix egg and flour mixture into cheese mixture. Knead the dough with wet hands until thoroughly combined and it resembles flour dough.

 Wet hands and spread “dough” onto parchment paper. Poke rows of holes with a fork to avoid bubbles.

 Bake in the preheated oven for 8-10 minutes. Check the crust and

poke any holes if there are bubbles. Spread a layer of sauce onto the crust. Top with cheese and desired toppings.

 Return to the oven to cook for another 10-12 minutes or until slightly golden.

 Let cool for a few minutes before slicing and serving.

TIP:

Serve with a big salad for added nutrition.

Prep Time: 20 minutes

Cook Time: 20 minutes

Servings: 6

NUTRITION

Macros: Fat: 25.8g | Total Carbs: 4.8g | Fiber: 1.7g | Sugar Alcohol: 0g | Net Carbs: 3.1g |

Protein: 17.2g | Calories: 315

MAKING YOUR OWN DOG FOOD

Your furry friend is an important member of the family, and their nutrition should be a top priority. Commercial dog food can contain low-quality ingredients, artificial preservatives and additives that may not be the best for your dog’s health. Making your own dog food is a great way to ensure that your pet is getting high-quality ingredients and essential nutrients.

WHY MAKE YOUR OWN DOG FOOD?

The biggest benefit of making your own dog food is that you have complete control over the ingredients. You can choose high-quality meats,

fresh vegetables and whole grains that are nutrient-rich and free from artificial additives. By avoiding low-quality ingredients, you can help prevent health problems such as skin allergies, obesity and digestive issues.

You can tailor the recipe to meet your dog’s specific nutritional needs. For example, if your dog has a food allergy or sensitivity, you can avoid certain ingredients that may trigger a reaction. You can also adjust the recipe to meet your dog’s age, size and activity level.

Making your own dog food may seem daunting, but it’s actually quite simple.

Here’s an easy recipe to get you started:

INGREDIENTS:

• 2 lbs. ground turkey

• 1 cup brown rice

• 1 cup chopped carrots

• 1 cup chopped green beans

• 1 cup chopped sweet potato

• 4 cups water

• 2 tbsp. olive oil

INSTRUCTIONS:

 In a large pot, heat the olive oil over medium-high heat. Add the ground turkey and cook until browned, stirring occasionally.

 Add the brown rice, chopped carrots, green beans, sweet potato and water to the pot. Stir well to combine.

 Bring the mixture to a boil, then reduce the heat and simmer for 45-50 minutes, or until the rice and vegetables are tender and the liquid has been absorbed.

 Allow the mixture to cool, then store it in an airtight container in the refrigerator for up to 3 days.

This recipe makes a large batch, so you can freeze it in smaller portions and thaw as needed. You can also adjust the ingredients based on your dog’s preferences and nutritional needs.

Making your own dog food is a great way to ensure that your furry friend is getting high-quality nutrition. By choosing fresh, whole ingredients and avoiding artificial additives, you can help prevent health problems and support your dog’s overall health and well-being.

FOR YOUR HEALTHY MIND

A Life Coach A Life Coach

WE ALL STRIVE FOR A HEALTHY MIND, BUT SOMETIMES LIFE CAN THROW US UNEXPECTED CHALLENGES THAT MAKE IT DIFFICULT TO MAINTAIN OUR MENTAL HEALTH. THAT'S WHERE A LIFE COACH CAN COME IN. A LIFE COACH CAN HELP YOU NAVIGATE THESE CHALLENGES, SET AND ACHIEVE GOALS AND CREATE A MORE FULFILLING AND BALANCED LIFE.

Alife coach is trained to provide objective support and guidance to help you overcome challenges and achieve your goals. They can help you identify and address the root cause of any mental health issues you may be experiencing, and provide strategies and tools to help you manage stress, anxiety and other negative emotions.

A life coach can help you identify your values and priorities, and create a life plan that is aligned with your goals and aspirations. They can help you develop a healthy work-life balance, set boundaries and prioritize self-care.

They can help you identify your strengths and weaknesses, and develop strategies to overcome any obstacles that may be preventing you from reaching your full potential.

Finding a trustworthy life coach can help you improve your relationships with others by providing communication skills and techniques that can help you navigate conflicts and communicate effectively. They can also help you identify and address any patterns or behaviors that may be impacting your relationships.

Your newfound life coach can also can provide ongoing support and accountability to help you stay motivated and on track towards achieving your goals. They can help you identify any barriers or obstacles that may be preventing you from reaching your goals, and provide strategies and tools to overcome them.

With the right life coach, you can achieve your full potential and live a more fulfilling and meaningful life.

healthy destinations

The "Journey Within" at Mii amo Spa

If you're looking for a wellness retreat that won't break the bank, look no further than the Mii amo Spa in Arizona. Named the number one health spa in the state, Mii amo offers an affordable program that can truly transform your life.

Nestled in the stunning red rock formations of Sedona, Mii amo is a tranquil oasis that provides the perfect environment for relaxation and rejuvenation. The spa's signature program, called "Journey Within", is designed to help guests connect with their inner selves and achieve a deeper sense of well-being.

The program includes a variety of activities, such as daily yoga and meditation, nutritious meals, spa treatments and guided hikes through the breathtaking Arizona landscape. The daily yoga and meditation classes are led by experienced instructors who create a safe and welcoming space for all levels of practice.

The healthy meals served at Mii amo are made with locally sourced, organic ingredients that nourish the body and support a healthy lifestyle. Guests can attend cooking classes to learn how to prepare these meals at home, giving them the tools to continue their wellness journey long after they leave the spa.

The spa treatments at Mii amo are luxurious and indulgent, using natural and organic products to leave you feeling pampered and refreshed. From massages to facials to body wraps, the treatments are designed to help you relax and unwind.

But the true value of Mii amo lies in its ability to transform your life. The "Journey Within" program is designed to help you connect with your inner self, explore your passions and set goals for your life. The program includes workshops and one-on-one sessions with wellness experts who can guide you on your journey to self-discovery.

And the best part? Mii amo is surprisingly affordable. The average price per week for a stay at the spa is around $5,000, which is significantly less than many other wellness retreats. This makes it accessible to a wider range of people who are looking to prioritize their health and well-being.

If you're looking for a wellness retreat that can truly transform your life, look no further than Mii amo in Sedona, Arizona. With its "Journey Within" program, daily yoga and meditation classes, healthy meals, spa treatments, and stunning natural surroundings, Mii amo provides the perfect environment for relaxation, rejuvenation and self-discovery. And with its affordable pricing, it's accessible to anyone who is ready to prioritize their health and well-being.

MEN'S HEALTH: THE IMPORTANCE OF CHECKING YOUR TESTOSTERONE LEVELS

Testosterone is a hormone that plays a vital role in men's health. It is responsible for the development of male physical characteristics such as muscle mass, body hair and a deep voice. Testosterone also affects mood, bone density and sexual function. As men age, testosterone levels naturally decline, but it's important to maintain a healthy level.

Low testosterone levels can cause a variety of health issues such as fatigue, depression, decreased muscle mass and bone density. It can also affect sexual function, causing

low libido and erectile dysfunction. Additionally, low testosterone levels have been linked to an increased risk of heart disease, metabolic disorders and dementia.

Testosterone levels naturally begin to decline in men after the age of 30. By the time men reach their 70s, testosterone levels can be less than half of what they were in their youth. However, the rate of decline varies among men. Healthy testosterone levels range from 300-1000 ng/dL. Men who experience symptoms of low testosterone, such as decreased libido, fatigue, or depression, should seek help from their doctor. There is no set age for men to start checking their testosterone levels, but it's generally recommended that men over the age of 40 get

As men age, their muscle mass naturally declines, which can lead to decreased strength and mobility.

increased energy and stamina. Men with low testosterone levels often report feeling tired and sluggish. This can affect their ability to perform well at work and in other areas of life. By maintaining a healthy level of testosterone, men can increase their energy levels and improve their overall quality of life.

Testosterone also plays a crucial role in building and maintaining muscle mass. As men age, their muscle mass naturally declines, which can lead to decreased strength and mobility. By maintaining a healthy level of testosterone, men can slow this process and maintain their muscle mass, making it easier to stay active and independent as they age.

Testosterone can help improve bone density, reducing the risk of fractures and osteoporosis. This is especially important for older men who are at increased risk of falls and fractures.

Maintaining a healthy level of testosterone is important for men's overall health and well-being. Men should start checking their testosterone levels regularly, especially as they age or if they experience symptoms of low testosterone. Talk to your doctor about testing your testosterone levels and developing a plan to maintain a healthy level.

tested regularly. Men with a family history of low testosterone, diabetes, obesity or high blood pressure may also be at increased risk and should consider testing.

In addition to sexual function, testosterone plays a role in overall health and well-being. Maintaining a healthy level of testosterone can help with muscle mass, bone density and even mood. Studies have shown that men with higher levels of testosterone have a lower risk of heart disease, diabetes and depression.

One of the benefits of having a healthy level of testosterone is

Testosterone Levels By Age

Erythritol

AND HEART RISKS

Erythritol is a popular sugar substitute that is commonly used in low-calorie or zero-calorie sweeteners. It is a type of sugar alcohol that is naturally found in some fruits and fermented foods. Erythritol is preferred by many as a sugar replacement because it contains zero calories and has a similar taste to sugar without the negative effects on blood sugar levels. However, recent studies suggest that erythritol may be linked to an increased risk of heart attack and stroke.

A study published in the Journal of the American Heart Association in 2019 found that consuming erythritol may increase the risk of heart disease in some people. The study followed more than 80,000 women over a period of 14 years and found that those who consumed the most erythritol had a significantly higher risk of developing heart disease compared to those who consumed the least.

The study also found that erythritol consumption was associated with an

increased risk of high blood pressure, which is a major risk factor for heart attack and stroke. This is because erythritol can affect the way the body processes sodium, which is a key contributor to high blood pressure.

Another study published in the journal Nutrients in 2020 also found a link between erythritol consumption and an increased risk of stroke. The study analyzed data from over 100,000 participants and found that those who consumed the most erythritol had a significantly higher risk of stroke compared to those who consumed the least.

One possible explanation for the link between erythritol and heart disease and stroke is that erythritol can disrupt the balance of gut bacteria in the body. The gut microbiome plays a crucial role in regulating various bodily functions, including blood pressure and cholesterol levels. When the balance of gut bacteria is disrupted, it can lead to an increased risk of heart disease and stroke.

Erythritol may contribute to the formation of blood clots, which can increase the risk of heart attack and stroke. Blood clots can form when the blood vessels become damaged or when there is a buildup of cholesterol and other substances in the arteries.

It is important to note that the studies on the link between erythritol and heart disease and stroke are still relatively new and more research is needed to fully understand the relationship. Additionally, the studies were observational in nature, which means they cannot establish causality.

Nevertheless, the findings suggest that consuming large amounts of erythritol may not be as safe as previously thought, especially for those who are already at an increased risk of heart disease and stroke. Individuals who have a history of heart disease, high blood pressure or stroke should consult with their healthcare provider before consuming erythritol or any other sugar substitute.

While erythritol is a popular sugar substitute that can help reduce calorie intake, it should be taken into account that it may be linked to an increased risk of heart disease and stroke. This correlation is still being studied, and more research is needed to fully understand the relationship. If you're concerned about the potential risks erythritol might pose, schedule a consultation with your health care provider to determine whether you should avoid this sweet substitute.

“The road to success is always under construction.”

— Lily Tomlin