Inspire Health Magazine Issue 63 January/February

Happily Busy

If you’re trying to lose weight, chances are temptation and hunger pangs get in the way. When food is on your mind and hunger is nagging you, it can be a struggle to stick to a diet. But when your mind is absorbed in other matters, that yearning for food will fade. You may have noticed this before but the trick is to extend those times of reduced hunger from one meal time to the next, by filling spare time between with activities that hold your attention. Try these activities to keep you happily busy.:

KEEP BUSY WITH AN ART OR CRAFT

If you enjoy working with your hands, now is the time to unleash your talents. You might work with pen and paper, wool or wood, or build collages with assorted fabrics. How about taking up a new instrument or composing tunes for your local band or choir? Choose an art form that excites you, give it your all, and the subject of food will slip out of focus before you’ve even noticed.

KEEP BUSY WITH CHARITY WORK

Charity work can be fun and sociable as well as rewarding, and when your mind is on the needs of others, your personal wants will take a back seat. As

you become more involved and committed, you’ll also find there’s less time in the day for preparing and eating food.

KEEP BUSY WITH HOME IMPROVEMENTS

Painting, decorating, and other home improvement work can be both physically and mentally demanding, as well as enjoyable. If you have a snacking habit, you’ll have to drop it when you have a paint pot in one hand and a brush in the other. The inconvenience of eating while working on your property will help distract your thoughts from nibbles. Other kinds of DIY or decorating will support your dieting drive in similar ways.

KEEP BUSY GARDENING Gardening can be a very pleasing and therapeutic activity, and the combination of work and pleasure can keep your attention safely away from food between meals. Throw new energy and ideas into your green space, adding new features or adjusting it to the changing seasons, so you never run out of tasks to keep you occupied.

KEEP BUSY STUDYING When your brain is fully engaged with higher matters, it can’t be dwelling on food. Feed your mind with interesting thoughts, puzzling

questions and fascinating facts, and those snack cravings will dwindle. You can find any number of quizzes, puzzles and conundrums online. Pick a subject of your choice to study online or in a local class. Board game contests, such as checkers and Scrabble, will also keep you gripped, with the extra attraction of a social element. Many people

find it absorbing to explore their family tree. Language learning is also popular. Whichever direction you take, you’ll be putting mind over matter.

Whatever pastime you pick, let it draw you in like never before. As for hunger, you’ll be far too engrossed for that. But when you do look up you’ll see how your hobby has helped you.

Garlic Garlic

We know garlic is touted as an incredible food with limitless possibilities. It will make you superhuman, turn your woes to wows, and buy you that thing you’ve always wanted. We get it!

Garlic is the perfect partner. However, this article is focused on how garlic, historically called “the stinking rose”, impacts heart health specifically. Pinky promise we aren’t wearing our stinking rose-colored glasses for this one, these are proven benefits.

Cardiovascular health plays a vital role in ensuring our hearts are pumping blood at a regular rate, to the right places and without error. When our hearts get thrown offbeat or are submitted to unexpected stressors, such as variations in blood pressure, the results can be dangerous.

Garlic has been shown to greatly reduce the risk of high blood pressure by helping lower blood pressure at an active rate. You might be thinking, “wouldn’t I need to eat handfuls of garlic to see these benefits?” You’re not entirely wrong (the number is around 4 cloves a day), but there are options. Garlic supplements have been shown to be just as effective as raw garlic but need to be taken at a high dosage for the best results. Whether you choose to include more raw garlic in your diet, or a supplement, it’s still important to have.

Total cholesterol also plays a role in heart health, in particular, LDL cholesterol. It’s been shown that simply including a garlic supplement can reduce a person’s LDL by anywhere from ten to fifteen percent. That’s great! Even better? It’s not shown to have any effect on HDL cholesterol or triglyceride levels, which at higher lev-

Garlic has been shown to greatly reduce the risk of high blood pressure by helping lower blood pressure at an active rate.

els can become a risk factor. Basically, this powerhouse ingredient doesn’t just level up your pasta sauce, it also upgrades your total heart health without bringing down the good stuff. As if we needed any more reasons to squeeze garlic into every recipe.

If your heart is already ailing (from a medical standpoint, not because your favorite show got canceled) then garlic is here to help. Studies have demonstrated that people with pre-existing heart conditions received a boost in exercise performance when regularly including garlic as a supplement or ingredient. Even simple things like a walk around the neighborhood will cause our heart rates to increase, which means any boost available is worthwhile.

For the adventurous types, we recommend exploring some creative options with garlic to include it in your diet. Garlic-infused honey, roasted garlic oil, garlic elixirs and cold-pressed raw garlic juice are a few ways to take this ubiquitous ingredient and make it into something spectacular for your health and your heart.

editor’s letter

Inspire Health welcomes the arrival of 2023 with an issue packed with informative articles, tips and recipes focused on healthy living and wellness.

Our cover story features Cuban-American Chef Chris Valdes, who has aspired to becoming the next Emeril Lagasse since seeing the renowned culinarian years ago on television. A finalist on The Food Network and a recipient of the key to the City of Miami for his philanthropic work, Chris is a frequent guest on television and YouTube and recently published his first book entitled “One with the Kitchen.”

As New Year’s resolutions are upon us, writer Liza Williams shares some secrets to sticking to your diet, despite hunger pains and boredom. Christian Dischler covers hearthealthy garlic, a superfood once referred to as “the stinking rose.”

Ready for heart-healthy exercise options? Read Jean Terrell’s article about the best cardio routines proven to strengthen you heart, assist in losing weight and lift your mood.

We hope you enjoy the current issue and together, let’s make 2023 a wonderful and healthy year!

publisher

GRANT MILLER

executive editor

MICHAEL MILLER director of advertising AMY DONNER marketing director

KARINA HINTZ contributing writers

CHRISTOPHER PEARSON GARY RUSE account executives

GLORIA BURNS MILLER MYERS RICHARD NEIDORF

LORI NUSSBAUM FARA SAX DIANE SCHILLER GEORGIA TAIT production & design DENISE CEBRERO ISABEL VAVREK

Inspire Health is intended for educational purposes only. Never substitute content contained in this publication for the advice of a health care professional. Jumpstart Publishing, LLC, and the publishers of Inspire Health neither endorse nor promote the products and services described herein. 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. Always consult with a healthcare professional before starting any diet, exercise, or supplementation program before taking medications; and if experiencing or suspecting the onset of any health problems.

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natural beauty

10 Years Younger

MAKEUP TECHNIQUES THAT HELP YOU LOOK

If your current makeup routine isn't leaving you feeling confident and vibrant, it may be time to switch things up. Equipped with the right techniques, you can instantly turn back the clock and put your best face forward. These makeup tips are easy to incorporate and don't rely on expensive products. In fact, you may already have everything you need in your makeup bag.

HYDRATE FIRST

Before applying makeup, consider using a hydrating mask in addition to your usual morning skincare routine. These types of masks provide a boost of hydration to the skin, leaving it feeling more supple, soft and bright. This also provides the perfect base for natural-looking makeup application.

DON'T SKIP THE SUNSCREEN

Sunscreen is a critical daily step for everyone, regardless of age or gender. Using it can prevent sun damage such as lines and spots and even certain types of cancer. If you struggle with remembering to put sunscreen on, consider using multipurpose products that contain

it. Foundation, BB and CC creams are all excellent ways to sneak sunscreen into your makeup routine without creating extra steps.

CREATE A HEALTHY GLOW

Makeup can leave your skin looking dull and flat. Creating a healthy glow can restore dimension to your face and instantly make you look younger. Illuminating products like liquid, cream or powder highlighters are an excellent starting point. When used in addition to bronzer, you can create a natural-looking contour along your jawline, cheekbones and nose.

BRIGHTEN YOUR EYES

Light and bright eye makeup is a simple way to appear more youthful. Consider using white or beige eyeliner on the waterline instead of heavy dark colors that can age your look. In addition to this, using light, shimmery tones such as champagne, taupe and apricot along the eyelid and tear duct can further compliment the look. As an added perk, these makeup tips also make you appear more awake.

USE FINISHING SPRAY

Many people skip finishing spray, but this simple last step in your makeup routine can make a world of difference.

For starters, quality finishing spray leaves your makeup looking less powdery, can prevent signs of wear throughout the day, and keep your colors vibrant. Finishing sprays come in a variety of formulas from matte to shimmery. Dewy

finishing spray is an excellent choice for anyone wanting a more youthful glow.

Creating a more youthful look is simple with the right know-how. It's as simple as incorporating a few new tricks into your current regimen; not ditching it entirely. Put these makeup artist-approved techniques to the test to revive your makeup routine.

TOP CARDIO EXERCISES

Cardio is an important part of your regular exercise routine. It can help to improve your heart health, lose unwanted weight, decrease stress and lift your mood. If you're ready to start incorporating cardio into your life, here are some of the top cardio exercises recommended by specialists.

ELLIPTICAL

The elliptical is one of the best machines you can use at the gym for a cardio workout. It gives you a full-body workout but is easy on the joints, making this form of exercise suitable for a wide range of fitness levels. Elliptical exercise can provide a great low-impact workout for those with joint issues like arthritis, but can also provide an intense workout for those who want an extra challenge.

Running or walking can be done in multiple ways, making it great for those days when you don’t want to hit the gym and for people without access to one. You can go for a run or walk around your neighborhood or a park, hop on a treadmill, or simply walk/run in place! This classic, versatile type of cardio can be used as an entire workout, a warm-up, or a cool-down.

ROWING MACHINE

When you’re in need of a cardio workout that targets your arms, you need to try rowing. Just like the stair climber, this exercise may be difficult at first, so take it slow and use a lower resistance setting when you’re first starting.

If you want a form of cardio that’s easy on the joints and will help to keep you cool, try swimming! Swimming is a great type of exercise that helps to strengthen your core and provides a great full-body workout.

If you’re looking for a cardio workout that can also help build some serious muscle, the stair climber may be right for you. Be warned, this exercise can be extremely difficult when you’re first starting. You may only last a few minutes during your first few tries. Take it slow and build those glutes and quads while getting your blood pumping with this

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cose veins such as pregnancy, prolonged standing, and obesity.

While varicose veins are generally not a threat to the patient's life, they can make life very uncomfortable. Symptoms can include achy, heavy feeling of the legs. Burning, throbbing, itching, and swelling are not uncommon. In more advanced cases, skin discoloration, ulcers, and bleeding can occur.

Melons Melons

In a broad sense, melons are a special fruit. They are “predigested”, meaning their flesh is immediately bioavailable to our system thanks to a complex amount of enzymes and coenzymes within them. Also, the often dietembattled fructose in melons is known to exit our digestive systems in less than two minutes. This means that our systems absorb the fruit rapidly, almost like an injection of valuable nutrients. That alone should be enough to encourage you to insert more melons into your diet, but there’s more.

Think of melons as sweet purified water spheres that are perfect for our bodies to use immediately for energy and purification of our own. Ingesting melon gives your body a boost to fight all kinds of intruders. The purified water latches onto various toxins in our systems such as mycotoxins, mold, bacterial toxins and undigested protein toxins. From there, it flushes them and allows the immune system a chance to breathe and rebound from their invasion. While this occurs, the high concentration of electrolytes in melons are released in our bodies, boosting our hydration and thinning our blood to reduce heart disease, stroke and blood pressure.

Considered one of the most alkalizing foods available, melons contain high levels of trace minerals that boost overall electrolytes in our bodies. This means those essential nutrients, the driving factors of balance and energy within us, receive a boost in natural production from melon consumption. This increase in bioavailability assists in further detoxification and expels

pesticides, herbicides and heavy metals that have been stored deep within our internal organs. It’s like the powerful properties of these special fruits match their delicious flavor!

Melons are also high in natural silica which lends itself to healthier joints, ligaments, bones, teeth and tissue. A complete reinforcement throughout the body in the most bioavailable package possible, sometimes melons seem too good to be true! But thankfully they are as advertised, and Mother Nature once again brings us a powerful fruit capable of life-changing impact.

Get creative with the melons you select at your local markets. Pair some honeydew melon with prosciutto for a beautiful combination of salty and sweet, or take semi-firm cantaloupe slices and toss them on the grill this fall for a complex addition to any cheese board, salad or entree. Remember the varying sweetness of melons is a strength, not a weakness, and you can find many ways to work it into your meals. But at the very least, you can always have some fresh sliced melon as a snack and be confident knowing your body appreciates the gift.

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HealthHeartand Exercise HealthHeartand Exercise

Blood Pressure

Simply put, your blood pressure is a measure of how hard your heart is working. The greater your blood pressure, the more work your heart is doing to pump blood throughout your body. Exercise can help to reduce blood pressure in two main ways. Consistent exercise improves your hearts overall endurance making it a more efficient pump and allowing it to move blood better. Exercise is also an integral part of maintaining a healthy weight, in terms of blood pressure and heart health, being at a healthier weight decreases the amount of material your heart has to pump blood to, which decreases the workload for your heart.

Cholesterol

Cholesterol has many functions within our bodies, for example, it is used in hormone production, building and maintaining cell walls, aids in digestion through the production of bile acids and in the natural production of vitamin D. But too much of the “wrong” type of cholesterol (LDL, low-density lipoprotein) can have an overall negative effect on cardiovascular health. This type of cholesterol tends to be “sticky” and can get stuck

in the arteries and blood vessels throughout the body including the blood vessels that feed the heart. These deposits over time, can cause blockages and lead to a heart attack. Endurance exercise has been shown to both decrease LDL and increase HDL (high-density lipoprotein) or the “good” cholesterol. The increased HDL circulating in your bloodstream can help to clean up deposits of LDL allowing blood to flow and your heart to work more efficiently

Blood Sugars

Every time we eat food our bodies break those foods down to their base components; sugar is one of those components. Those sugars get processed by the liver and circulated through the bloodstream for use by all the cells of our body. If our sugar levels remain elevated for a long period of time, it begins to impair our body’s ability to use those sugars which can lead to Type 2 Diabetes. High blood sugars can also damage the nerves and blood vessels throughout our body including those of the heart. Compounding some of the other conditions that diabetics often have (i.e., peripheral neuropathy, increased risk for infection). Exercise is

an effective way to lower your blood sugar. It does this by increasing the “need” for sugar (glucose) in our cells. This increased need makes it easier for insulin to do its job and allow glucose into the cells, lowering the glucose within the bloodstream.

Exercise

The current recommendations by the CDC (www.cdc.gov) for physical activity for American adults is 150 minutes of moderate intensity activity or 75 minutes of vigorous activity each week. You can break that however you want, for example, you can do about 22 minutes each day or 30 minutes a day, 5 days a week. You could also increase the intensity of the exercise and save some time. The key is to just get started. Not everyone is going to be able to complete a full 30 minutes of exercise their first time trying, but if you work a little each day you can still reach the recommended amount. Don’t be discouraged if you get tired quickly when you first start. Keep trying, and you’ll be surprised how fast your body adapts. Just keep working toward a better heart and a better you!

Personal Values Versus Moral Values

IS RIGHT AND WRONG A PERSONAL CHOICE?

In today’s culture, some people argue that deciding what is right and wrong is a personal choice. They may argue that it’s up to each individual to define their moral compass and that it’s not the place of societies, schools, or even parents to dictate a shared moral order. Recently, personal values tests have been popping up around the internet reinforcing this idea. The tests present a list of “values” and encourage people to pick any five values that resonate with them, and then to use those personal preferences to guide life choices and moral decisions. If it’s valuable to you, then it can be a guiding value for how you live your life, or so the story goes.

While it can be helpful to clarify what we value in life, basing our moral compass on personal preferences doesn’t really work in the real world. Let’s use a simple scenario to illustrate why moral decisions can’t be based solely on the things we personally value. Imagine a movie where two characters are building their businesses. They both value wealth and professional success (which are two “values” that show up on personal values tests.) The first character in the movie builds their business honestly, respecting their employees, and treating others with fairness and integrity. The other character builds their business by destroying innocent people’s reputations, exploiting their workers and cheating their way to the top. Who is the villain in the movie? Did

you think the character who acted with honesty, respect and fairness was the bad guy? Of course not, because we share a common moral order that says honesty, integrity and fairness are behaviors that we value as a society. Both characters personally valued the same qualities in life: wealth and success, but they each made decisions about how to live life and gain wealth with different moral values.

What this scenario shows us that there’s an important difference between “personal values” and moral values. In the way that personal values assessments are using the term, personal values are ways of living and experiencing life that bring you pleasure, satisfaction, or enhance the quality of your life. Some examples of personal

values from these assessments are curiosity, creativity, autonomy, wealth and beauty. These are aspects of life that may motivate a person or bring them joy, but they aren’t actually values in the true sense of the word because real values are standards for behavior. Some examples of core moral values are honesty, respect, responsibility and compassion which represent ways of acting toward each other that help us to live and work together and ultimately enhance our well-being.

There’s nothing wrong with knowing what you value in life and using that to guide decisions about what you want to accomplish, what type of company you want to work for, or how you prioritize your leisure activities. In that sense, knowing your

personal values can help guide you toward fulfilling experiences. Yet no matter what your personal values are, the way you go about pursuing them should be built on a foundation of the moral values that we share as a society.

So if it’s not an individual choice, who decides which core moral values we share as a society? If we look back to where moral values came from, we would find that humans across thousands of years, all around the globe, developed very similar core moral codes. Despite differenc-

es in how people worship and their customs and cultures, four core values sit at the foundation of civilized life: truth, respect, responsibility and compassion. These values encompass more specific moral traits like being trustworthy and honest, treating others as we’d like to be treated, fairness, justice, goodwill, benevolence and forgiveness, to name a few. These core moral values are the basis for our laws, ethical practices, and they help each of us decide, throughout the course or our day, what the right and reasonable thing to do is, all with

the overarching theme that acting morally helps our own well-being and the well-being of others.

Today, personal values are helping people pursue life in a way they find more fulfilling; but that self-focused approach only works when our personal values are built on top of the essential moral values that make social life possible. Each of us can be true to ourselves, yet we still need to live with other people too. That’s where moral values help us manage the way our actions impact other people.

How Dedication, Commitment, and a Sprig of Change Ensured Success and a Healthier Lifestyle for Chef Chris Valdes

The barrage of television appearances and photo shoots are part of everyday life for Chris Valdes who is living his lifelong passion of being a chef, one he’s had since he discovered Chef Emeril Lagasse on television.

While Chris has never been comfortable watching himself on television or seeing himself in photos, he reached a peak of uneasiness in late 2021. “It got to the point that I didn’t want to see or look at myself. It was a different type of feeling. It wasn’t right because I didn’t like the person I was seeing and, at that point, I realized I had to make a change,” he said.

From the time he was in grade school, weight issues were a challenge and none of it had to do with bullying. “From thin to heavy to thin again, that was something I had been carrying with me for years. Then, seeing a random post on Instagram spoke to me. It said that making a change required at least a 30-day commitment and, after 30 days, it becomes a habit.” Chris shares.

Shortly after, he began a committed regimen going to CrossFit six times a week and eating healthier. Of course, that didn’t mean depriving himself …. after all, he is a chef.

Chris notes, “I am very dedicated and knew I needed to hold myself accountable for my diet and my exercise routine. When it came to food, I cut down a bit but wasn’t totally strict with myself

because there are days when I need my best friend, which is food.”

By consulting with a weight loss physician, he found the difficulty in losing weight was because he used comfort, like so many, and it included both happy and sad moments. His doctor then explained, “Well, you need to find a new best friend, and you need to do this for your health.”

Since making that commitment, Chris has lost 40 pounds on what he calls his health journey and something he recommends to everyone looking to make a lifestyle change.

“My advice would be to focus on the journey and not so much the result. I can say that because I failed many times but have finally committed to put in the work and stopped focusing on just losing weight. I wanted to be healthier for me,” he said.

With a healthier routine, Chris now wakes up energetic and, even better, those migraines he used to get three to four times a week have all but disappeared. He feels better, rarely gets sick and looks great. All this plays an important role as Chef Chris needs all that energy having recently taken on the role of Co-host and Judge of Roku Channel’s first-ever Spanish-language original series ¡Que Delicioso! The show is the ultimate celebration of culture and cuisine. In each episode, an internationally acclaimed chef from Latin America introduces one of their signature dishes to the contestants.

A talented chef and actor who has so much charisma, Chris began his journey hosting ”Cooking With Chris”, a show on his own YouTube Channel. That led to being a finalist on “Food Network Star” and “Star Salvation,” which introduced Chris to a national audience. Following his stint on Food Network, he was featured on the cover of several magazines and appeared on various national television shows as well as received the key to the City of Miami for his philanthropic work.

Chris is now a frequent guest on “LIVE with Kelly and Ryan,” has also been featured on Food Network’s “Chopped” and “The Sherri Shepherd Show” and is the author of “One With the Kitchen” which is filled with recipes that pay homage to his Cuban heritage.

With his new outlook on life and health, the opportunities and possibilities for Chris Valdes are endless.

STRATEGIES FOR DEALING WITH PET WEIGHT PROBLEMS

Today's pets are experiencing problems with obesity, just like humans. Obesity is an issue that can affect overall health. Sometimes, the cause is simple overindulgence in goodies that are high in calories stored in the body as fat, but other factors can also be at work. Staying trim is as important to your pet's health as it is to your own, so consider these five strategies to help reduce those extra pounds and help your pet live a longer and healthier life.

Review Feeding Habits

Take a close look at how much food you are providing for your pet on a daily basis. You may give a certain amount that was suitable for your pet's growing years but is too much for his or her current metabolic needs. If you feed your pet in the morning, consider cutting back to a single meal per day or reduce the portions you normally offer.

Consider a Change in the Type of Food

The pet food itself can be too high in calories. Consider changing to a "low-fat" or "weight-control" pet food. Most brands have a variety of specialized formulas to suit the needs of young animals, older animals and those dealing with specific issues. Always remember when changing to a new food, mix in gradually, increasing amounts of the new food with the older type to avoid tummy upsets.

Monitor Treats Carefully

It's natural for pet owners to want to reward their pets with a tasty treat for being good. However, these treats can contain high amounts of fat and sugar, which can contribute to excess weight. A "treat" can also include those little tidbits of people food you may be in the habit of "sharing" with your pet. Resist the urge to give your pet those small pieces of human food that can add empty calories to their diet and can lead to weight problems. If you still feel you need to reward your pet for good behavior, change to healthier treats that are lower in sugar and fat. These are available online and at most retail pet stores.

Increase Daily Exercise

It's not uncommon for pets to get less exercise as they age. They may not have the exuberant energy of their younger days and may be satisfied with shorter walks or workouts. However, they still need daily activity to burn fat and keep muscles strong

and joints limber. Try increasing the amount of time you spend walking or exercising your pet. This will help with your own weight management and provide more time to bond with your pet. As with humans, you should always increase daily exercise levels gradually to avoid muscle soreness and fatigue in your pet.

Take Your Pet in for a Checkup

Your veterinarian can be a helpful partner in managing your pet's weight. Systemic diseases can contribute to weight problems in pets. A thorough physical exam with blood testing can reveal any problems with internal organs that may be causing your pet to put on those extra pounds. If a problem is found, your vet can provide medication and dietary advice to help your pet reduce weight and manage the health issue.

Weight problems can be as stubborn in pets as they are in people. If you take a focused approach to help your pet lose weight and stick to it over time, you will help your pet maintain a healthier weight throughout its life.

Not only is outside playtime good for kids, it is a needed respite for parents. Cold winter weather or rainy days can really be a challenge, with all that pent up energy turning young kids into nonstop bundles of destruction and noise. To keep them distracted without rotting their minds with an all day TV marathon, you need to learn some fun, entertaining indoor activities they can do.

PAPER AIRPLANE RACES

Teach your kids how to fold different types of paper airplanes, and show them how each one flies a little differently than the others. Have them make their own paper airplanes and race them. See which ones go farthest, and which ones go fastest. Have them try to hit targets or make trick flights. They’ll have all the fun of throwing stuff around without any danger of breaking things.

BUILD A BOX FORT

If you have some big empty boxes in your garage or basement, then clear out a big empty space on the floor and construct a box fort. Cut an entryway into the fort in one box. Cut a couple of other holes in the other walls, and match them up with holes cut into other boxes. Tape the boxes together with duct tape, so you have a few different rooms in the fort. Bonus points for drawing some lines on the outside with marker, to make it look like the fort is made out of stone, turning it into a castle. Your kids will probably be quietly busy for the remainder of the day.

MAKE A THAUMATROPE

A thaumatrope is one of those simple old fashioned toys that young kids will find irresistibly interesting. All you need is a piece of paper, a straw, scissors, glue and colored pencils or pens. Cut out two small circles of paper an inch or two across. Draw a picture on one of them, and then draw another picture on the other one, something that goes along with the first one.

For instance, draw a fishbowl full of water on one side, and a fish on the other. Glue the two circles together, with an end of the straw between them. Once the glue dries, spin the straw so that the pictures on top rotate quickly. If your kids can rotate it quickly enough, the pictures will seem to merge, and the fish will appear in the fishbowl. Not only is this pretty neat to see, it is a good way to teach your kids about perception and optical illusions.

PAPER BAG PLAYS

Fill some paper bags with various props, like sunglasses, toy jewelry, a ball, a watch and so forth. Give a bag to each kid, and have them make up characters for whatever props they got. Then have them put on a play with those characters. This will help develop their creativity and keep them quiet for hours, writing and dressing up.

CARDIGAN Cozy! Cozy!

Pointelle Ruffle Knit Cardigan

Cozy and soooo adorable! The ideal cardigan for your little one is this charming pointelle knit cardigan from Feltman Brothers. This sophisticated and endearing item looks lovely worn alone or layered. This cardigan has elaborate pointelle embroidery on the neck, sleeves and bottom. The cuffs and finish are lined with lovely frills, giving them a sweet, girly appearance. Easily put on and taken off thanks to mother-of-pearl buttons down the front. Choose Feltman Brothers cardigans for consistently pleasing results! Available in pink or white. Made of 100% cotton.

Knotted Hood Knit Cardigan

Oh precious! This adorable knit cardigan will transform your loved one into a sweet little elf thanks to its lovely knotted hood. Elegant knit toggles that run the length of the front of the cardigan, wear it open or closed. To match every ensemble, they are offered in baby blue, baby pink, white and heather grey. One of each please! Made of 100% cotton.

Rosebud Ruffle Knit Cardigan

This rosebud ruffle knit stays true to the Feltman Brothers tradition of vintage style, with a contemporary twist. Featuring a peplum style at the bottom as well as raised knit and floral bullions at the top, this is the ultimate sweater for layering on top of her outfit, or as a beautiful top in its own right! Available in pink with white detailing or white with pink detailing. Made of 100% cotton.

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Our small-batch, flavored creamed honey is hand-crafted from pure Canadian white clover honey that’s transformed into a silky smooth honey that melts in your mouth. It’s the goodness of raw honey infused with creamy, irresistible flavors.

Popcorn Knit Cardigan

Looking for a fantastic and adorable sweater that goes with just about anything? The perfect piece is this beautiful knit cardigan, sizes 3m-4T, in the beautiful hues of Red, Ivory, Ecru and Navy, is ideal for both boys and girls. A must-have for your child's winter wardrobe. Made of 100% cotton.

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GROUNDING TECHNIQUES TO USE WHEN YOU FEEL Anxious

Anxiety is a condition in which unwanted thoughts, feelings and memories flood your mind. If you suffer from it, you may spend more time worrying about the past and fu ture than enjoying the present. One way to overcome anxiety in real-time is by using grounding techniques. In short, grounding techniques encour age you to focus on the present moment to reduce anxious feelings. Here are a few you can try.

IMMERSE YOURSELF IN TASTE

It’s not unusual to eat or drink without giving a second thought to the sensations that run through you. Deeply focusing on your experience instead can ground you and lessen your anxiety.

Next time you feel anxious, try eat ing something while focusing fully on the experience. Factors such as the texture of the food and how it tastes are excellent places to start. You can even go deeper by trying to identify how the taste and texture change as they move around different areas of your mouth.

To continue the grounding experience, consider how the food feels as you swallow it. Focusing on each element of the taste brings you into the present moment and should reduce your anxiety.

TAKE A MEDITATIVE WALK

Meditation is a popular way to banish anxious feelings. It’s natural to feel as though you’re too anxious to sit still and calm your mind. An alternative to traditional meditation is to take a meditative walk, and it proves effective in more ways than one.

As you embark on your walk, focus on the number of steps you’re taking. It’s a simple practice that focuses your mind on exactly what you’re doing rather than the past or the present. Or, you can take your efforts a step further and reflect on the colors and shapes of the objects you see.

If your anxiety makes it difficult for you to leave the house, meditative walking is still an option. Instead, you can walk around your indoor spaces and adopt the practices above. Alongside bringing you into the present moment, walking can boost happy hormones that soothe your anxiety.

NOTE THE SOUNDS AROUND YOU

Even when you feel as though you’re sitting somewhere quiet, there’s often a backdrop of noise surrounding you. Whether it’s the gentle hum of distant traffic or the occasional drip from a tap, noises are always accessible. Listening out for them is an effective way to enter the present moment.

Set a timer, sit somewhere comfortable, and listen out for surrounding sounds. Once you make a note of one sound, you can move on to the next. To expand your experience, consider why the sounds are there.

Should you find that the sounds you’re hearing are uncomfortable, try listening to meditative music. While doing so, focus on instruments you can identify.

With practice, you can find a grounding technique that’s accessible to you no matter where you are. Try becoming comfortable with more than one so you can vary your approach and enjoy several soothing routines when your anxiety becomes overwhelming.

EVER WONDERED WHY Foot Massage FEELS SO GOOD?

Massage and manipulation of the feet have been common in most of the world's ancient cultures.

Prehistoric evidence suggests that its origins can be traced back to at least 5,000 years ago, when it was believed to be used in ancient Chinese medicine. Since then, evidence of forms of foot massage as treatment has been discovered all over the world, including Japan, India, Russia and Egypt. Today, a soothing foot massage is still one of the most deeply relaxing treatments you can experience.

More often than not, the simple things in life are the best—and few things are more blissful than sitting back to enjoy a wonderfully indulgent foot massage.

After a long day at work, shopping, jogging, or wearing heels, your feet are often the first parts of the body to feel the strain. Hard-working but of-

ten neglected, your feet support and carry your body weight around all day. You wouldn't expect a pair of shoes to last forever, so your feet should be treated with extra TLC to ensure they are healthy for life.

With thousands of nerve endings in the feet, a foot massage can be an extremely sensory experience. A good massage will boost your production of endorphins, the body's 'feel good' hormones, making you feel like a million dollars.

Foot massage is a deeply relaxing and rewarding therapy, bringing relief to both body and mind. Stimulating techniques can release muscular tension and bring a new lease on life to tired, aching feet. Massage stimulates the flow of blood and lymph circulation, which is particularly important to maintain optimum foot health. Many people, especially diabetics, suffer from impaired circulation in the feet. As well as causing the feet to turn blue and cold, poor circulation hinders the

elimination of wastes and toxins and reduces the rate of healing. This can increase the risk of infections and associated problems. Regular massages will help maintain healthy circulation and keep your feet in top condition.

The act of massage also helps to improve skin tone and texture, boosting cell regeneration and leaving the skin feeling soft and supple. Essential oils may be added to enhance the massage's therapeutic benefits, relaxing or invigorating the senses as required.

Professional massage therapists understand the importance of using good quality lotion rather than oil when it comes to massaging the feet. With no hair follicles, the soles do not easily absorb massage oil. Using a lotion leaves the skin feeling nourished and moisturized rather than greasy. After all, the last thing you want is slippery feet.

In addition to its physical benefits, massage can work wonders for your emotions. Research has shown that

regular massages can help with a range of emotional issues, including depression, anxiety and insomnia. As stress is a contributing factor towards

so many illnesses, it is important to take time out for yourself and find time to truly relax amidst the chaos of life.

When is the last time you gave your hardworking feet the treat they deserve?

natural beauty

Skincare

GREEN BEAUTY

MADE SIMPLE: TWO ESSENTIALS FOR BEGINNERS

Green beauty is getting more and more popular. Women have been craving the ideal skin-care product for thousands of years. Recently, more and more products aimed at men are flooding the market. Is there a way to avoid all those hormone-alerting and carcinogenic chemicals and still look good? Here are some basic condiments your skin will love that you may not have tried yet!

DAIRY PRODUCTS

Even if you’re allergic to milk, your skin may be able to enjoy it. Do you remember getting a bad sunburn when you were little and getting soaked in a milk bath? It still works!

Your dry, damaged, or simply unhappy skin will benefit from being gently wiped with a cotton pad soaked in whole milk. But it doesn’t end there. The secret to great skin in a dry climate can be as easy as sour cream. After you wash your face (or yes, instead of washing your face on the non-makeup days), just apply a thin layer of sour cream to your face and neck before you go to bed. It will dry invisibly and may still be slightly tacky in the morning. Gently rinse it off in the shower, and you’ll be surprised by bright, clear and well-moisturized skin with an even tone.

MAYONNAISE

Seriously. You might have tried mayonnaise as a moisturizing hair mask, but have you tried it as a face and body wash? Use the simplest kind available, just a few ingredients. The secret is to rub it in well when your skin is still dry

before you get in the shower. Use it by itself on your face but feel free to add something to make it more of a scrub for the rest of your skin. Some prefer to add a few teaspoons of sugar to their cup of mayonnaise but for a really great and manly body wash, try adding baking soda. It’s effective and ideal for thick or dry skin, such as elbows, knees and feet. You’ll smell like mayonnaise but don’t worry, once you wash it off thoroughly, the scent won’t linger. This trick is especially good for exfoliating while leaving your skin smooth and moisturized. No need to apply lotion after a shower. It’s ridiculously inexpensive and healthy, too.

Everyone wants to avoid bathing in toxic or, at best, highly suspicious chemicals. The pandemic broke many women of beauty salon dependency, and working from home gave us product-free days for the first time in our adult lives. What should you do? Are you going to keep some good habits and make green beauty part of our lifestyle? Try some sour cream tonight, and you might just be sold.

IN GARLIC SAUCE Turkey Meatballs

• 1 lb ground turkey

• 1/2 cup shredded cheese-any kind you prefer

• 1/4 cup shredded pepper jack cheese

• 4 cloves garlic, grated + 2 cloves garlic, minced

• 1 tsp Italian seasoning

• 1/2 tsp red pepper flakes

• 2 tsp Better Than Bouillon garlic flavor

• Pink Himalayan salt and fresh cracked black pepper, to taste

• 1 cup fresh chopped basil

• 3 tbsp butter

• 1/2 cup heavy cream

Making turkey meatballs is very easy.

 Start in a large bowl to combine ground turkey, grated cheese, grated garlic, Italian seasoning, bouillon, red chili pepper flakes, chopped basil and black pepper. Mix well with your hands or a fork and form medium meatballs.

 Cook the turkey meatballs in a large skillet over medium heat with 2 tablespoons butter (or 1 tablespoon butter, 1 tablespoon oil) until golden and cooked through.

 Remove meatballs from pan when done. Use same pan to make the sauce.

 Melt one tablespoon butter. Add bouillon and heavy cream. Once blended and hot, add pepper jack cheese. Stir until completely melted. Spoon over meatballs.

Pregnant Women

For years it has been well known that pregnant women need folic acid for the baby’s development. That’s the main reason for prenatal vitamins.

Iron is also required for your baby’s development. As much as one third of a mother’s iron goes toward development of the baby, mostly during the third trimester. As a result, many pregnant women develop very low iron, even though their hemoglobin level is normal.

Very low iron causes pregnant mothers to have fatigue, and in severe cases, ice craving.

Studies have shown that babies born to iron deficient moms may have impaired neurologic development. Also, very low iron poses risks of pre-term labor and other complications, as well as the possibility of requiring a blood transfusion at the time of delivery.

There is no way to know that your iron is low without testing the iron level (ferritin), but most pregnant women do not have their iron tested. The main reason for this is the misunderstanding that iron level and hemoglobin level are the same.

In fact, most obstetricians only test hemoglobin at 26 weeks. It is important to have your ferritin tested at that time in addition to the hemoglobin, because the third trimester is the time that iron is needed the most.

If your iron is found to be low, you may need an iron infusion. Oral iron supplements are unlikely to provide enough iron for you and your baby, and they

often cause queasiness or constipation. When your doctor tells you to try oral iron, they may not realize how limited it is and how unlikely it is to help you. If you’re pregnant with very low iron, you do not have time to wait to see whether oral iron will work.

Iron infusions have become easier and are now widely accepted as a treatment for pregnant women. The benefits include providing iron for both mom and baby, and minimizing the possibility of needing a blood transfusion at the time of delivery. Iron infusions are now provided safely and easily in women’s health infusion centers. You do not need to see a cancer specialist for an iron infusion.

Our mission at Heme Onc Call is to identity and treat all pregnant women who need iron. We plan to improve the health of pregnant women and the development of their babies.

Pregnant women are advised to request iron testing (ferritin) at 26 weeks. Ask your obstetrician about iron testing, or contact Heme Onc Call for a televisit appointment to plan iron testing and treatment.

Heme Onc Call is a telemedicine-based hematology practice focused on women’s health. Call for a next-day hematology telemedicine appointment, 786-567-8310, or visit hemeonccall.com.