healthy valley®

Elza vasconcellos, MD The Wisdom of a Pediatric Neurologist with the Heart of a Mother.

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IssUe 20

FEELINGTOO TALL_________....OR TOO SHORT

For Anyone Who Dreads CHRISTMaS

THE GIFT OF

HEALTHHealthy SlEEP Tips

Cucumber and Beet Detox

PublisherMauricio Portillo

Editor in ChiefClaudia Portillo Del Valle

Marketing DirectorArnaldo Del Valle

Copy EditorLora Incardona

Website DirectorHealthy Media

Graphic DesignHealthy Media

Contributing Writers

Steven Dowshen, MDJoseph NordqvistMaria Luisa SalcinesCarolina PortesMegan Clunan , MA, LMHC, LPCJeremy GlennonDr. Ritu GoelConsuelo Camarillo de Gonzalez, Lic. AcLora Incardona, M.Ed.Rubel Shelly

Social Media DirectorFaride Del Valle

healthy magazine is a free monthly publication. All contents are protected by copyright and may not be reproduced without written consent from the publisher. The material in this magazine is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. healthy magazine and its contributors accept no responsibility for inaccuracies, and the advertiser is solely responsible for ad content and holds publisher harmless from any error.

Contact@HealthyMagazine.com1430 S. Dixie Highway, Unit 315Coral Gables, FL 33146 PH 305-395-4554www.HealthyMagazine.com

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It’s the most wonderful time of the year! My favorite time of the year has arrived and, along with it, the anticipation of a new year full of new endeavors and plans that we know will happily unfold throughout the year. At Healthy Valley, we have exciting plans for 2015 to keep up with the times and bring you, as always, the necessary information to help you achieve a year full of health and happiness. In the seven years since Healthy Valley was born, the magazine has reported on waves and waves of change. The most exciting changes that we have seen have occurred out in our communities, where we are continuing to evolve into healthier cities. We are so proud to have helped these changes unfold as we see so many people trying to achieve a more vigorous state of life. This month we bring to you the story of Dr. Elza Vasconcellos, child neurology and headache specialist. It’s one thing to have a doctor who holds honors, but it is quite another to have a doctor who pairs up those honors with personal experience as a parent of a child with neurological issues. It was quite the thrill to learn about what she is doing. Even as we’re finalizing this year, we can already envision the enhancements we want to forge in the next. And no doubt you’ll find ways to figure out what works best in the process of providing a better life and future not only for you, but for those around you. To all of our readers, contributors, writers and the community, we wish you all a year full of happiness and joy. Happy 2015!

cportillo@healthymagazine.com

Editor in ChiefClaudia Portillo

Contact@HealthyMagazine.com | 1430 South DIxie Hwy, suite 315, Coral Gables, FL 33146 | PH 305-395-4554 | www.HealthyMagazine.com

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ISSUE 20

HEalTHY BODY, MIND & SOUl

FITNES & BEaUTY

HEalTHY KIDS

20. FOR ANYONE WHO DREADS CHRISTMAS

23. HEALTHY SLEEP TIPS

26. THE HEALTHY BREAKUP

28. DIET SUCCESS TIPS

30. THE GIFT OF HEALTH

32. HOW IMPORTANT IS TO HAVE A PH BALANCED BODY?

34. WHAT ARE THE HEALTH BENEFITS OF CINNAMON?

36. CUCUMBER AND BEET DETOX

12. GIVE THEM LESS AND MORE OF YOU14. ELZA VASCONCELLOS, MD: THE WISDOM OF A PEDIATRIC NEUROLOGIST WITH THE HEART OF A MOTHER17. FEELING TOO TALL OR TOO SHORT

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12. GIVE THEM LESS AND MORE OF YOU

14. ELZA VASCONCELLOS, MD: THE WISDOM OF A PEDIATRIC NEUROLOGIST WITH THE HEART OF A MOTHER.

17. FEELING TOO TALL OR TOO SHORT

Kids

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12 HEALTHY VALLEY

HV HEALTHY kids

Every year around this time, parents find themselves shopping for that special Christmas gift. They can anticipate the gleeful look on the faces of their children Christmas morning when they unwrap the gifts they really wanted.

Most of the time a parent’s gift giving is fueled by the experiences and things they didn’t have as a child. They want their children to have what they didn’t have, so they give them mountains of presents, most of which they didn’t even ask for.

In her book Real Moments, Dr. Barbara DeAngelis, Ph.D., writes about an amazing story she heard right after the Los Angeles earthquake. A television reporter was out with a camera investigating the damage when he saw an enormous line of people. He assumed these people were lining up to receive emergency supplies since most of the city was without power. When he got to the front of the line, he realized they were lined up in front of a local toy store. Thousands of people were lined up for hours after a major disaster because they were anticipating a delivery of Power Rangers.

These parents left their children with neighbors and family members after such a frightening experience and during repeated aftershocks to buy plastic warrior toys. The sad thing about this whole episode is that the parents did it because they loved their children.

They thought that buying them a toy would make their children feel better about what had just happened. I guess it never occurred to them that what their children needed was to be held. They needed to be told that everything would be all right, and they needed to talk about what had just happened.

We are blessed to live in a country that offers so much, yet we have forgotten what is really important. Children today lack the most important thing of all. They don’t have parents who are truly present.

Give Them less and More of yoU

Parents drag their children to the movies, take them on great vacations, buy them computers and expensive cars, and give them money to spend with their friends on weekends. They give them all these things and more just to feel better about not spending time with them.

We talk about quality time and about making dates with our children as though this were normal. Who are we kidding? How many of us really believe that spending a few hours with our children once a week is enough?

We’re living through difficult times, and families are having serious problems because they are not connecting. They are not spending enough time together for any kind of real relationship to form.

Giving your children everything they want is not giving them love. Spending time with them on a daily basis is what children need more than anything.

This Christmas, instead of spending hundreds of dollars on gifts for your children, give them more of yourself. When you give your children material things instead of your love, you’re teaching them that objects, not love, can make them happy.

The greatest gift you can give your family cannot be wrapped and put under the tree. Give your children the gifts they need most—give them your love and understanding so that they know without a doubt that the greatest gift you received from God was the day they came into your life.

Maria Luisa Salcines is a freelance writer, certified parent educator and parent coach with The International Network for Children and Families in Redirecting Children’s Behavior, Redirecting for a Cooperative Classroom, and Redirecting Corporate America. Contact her at her Web site at www.redirectingchildrenrgv.org.

By Maria Luisa Salcines

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14 HEALTHY VALLEY

Elza vasconcellos, MD The Wisdom of a Pediatric Neurologist

with the Heart of a Mother.What parents wouldn’t want their children treated by a doctor decorated with awards? For children being treated by Dr. Elza Vasconcellos, they have such the privilege. Dr. Vasconcellos, who specializes in Child Neurology and Headache Medicine, has been honored with the MD Pride Certificate of Excellence from Miami Children’s Hospital, Best of the Best scientific presentation from The American Academy of Neurology, First Prize Senior Level from The Cleveland Foundation, American Epilepsy Society Young Investigator Award and The James True Martin Award from The Department of Neurology, Vanderbilt University Medical Center. Perhaps this helps explain why she is also a nationally and internationally recognized speaker.

Through her formal studies, research, professional practice and personal experience, Dr. Vasconcellos deeply understands the multiple causes and conditions of autism and other neurodevelopmental disorders, which is why she examines and treats the whole child in the context of his/her environment. Because she believes in treating the whole patient, Dr. Vasconcellos is constantly alert to other health related issues that may be affecting her patients. In addition, her personal experience as a mother of children with different developmental disorders adds credence to her passion to serve her patients and their parents as if they were family. As the founder of We Mind Institute, Dr. Vasconcellos offers children and adults under 21 years of age outpatient consultation and comprehensive evaluation and management of neurologic disorders. At We Mind Institute, she and her highly trained neurology team are able to offer the best and most effective care and treatment for young people suffering from neurological conditions, including headaches, migraine, autism, ADHD, learning disorder and developmental delays. She is the only certified pediatric headache medicine specialist in South Florida and is trained to perform

By Lora Incardona

delicate and specialized procedures, such as Botox and nerve block injections, for patients with disabling and intractable headaches.

When asked why she chose to specialize in child neurology, Dr. Vasconcellos replied that she is fascinated by the way the brain works, especially in the areas of child development. “The plasticity of the young brain is amazing,” she says, “and when disorders are diagnosed early there is so much potential for improvement with proper treatments.” It’s a field of growing importance and research, of which Dr. Vasconcellos plays an active role researching, writing textbook chapters and publishing related articles.

Diagnosing a neurological issue demands a multidisciplinary approach. One approach at We Mind Institute is brain mapping/quantitative EEG, an assessment technique that gathers the patient’s brainwave data and compares them to an age-matched normative database in order to help diagnose which area(s) of the brain may be functioning inadequately. Electronic computer testing is another method Dr. Vasconcellos uses to correctly diagnose ADD/ADHD, along with its severity. Dr. Vasconcellos also uses EEG, when called for, to record up to 40 minutes of brain activity in patients and with an ambulatory EEG, she is able to record up to 72 hours of brain activity. With the data collected through these various modes, Dr. Vasconcellos is able to provide a comprehensive diagnosis, allowing her patients to receive the treatments that will help them become the best they can be.

One of the treatments available at We Mind Institute for ADD/ADHD, autism and headaches is the neurointegration method of neurofeedback. The treatment is unique in that it retrains the brain through the use of photic response. With this therapy, the brain is able to create new and more efficient thought patterns. Through visual and auditory stimulation, ineffective brainwave patterns are hindered while positive brain activity is enhanced, leading to improvement of the conditions mentioned above.

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15HEALTHY VALLEY

We Mind Institute specializes in pediatric neurology

care, headache, brain mapping/quantitative

EEG, EEG/ambulatory EEG, neurofeedback/

neurointegration treatment, ADHD/ADD and autism

spectrum disorders.

““

Although Dr. Vasconcellos does not partner directly with schools, she does partner with parents to help them understand the school system in order to obtain the best available educational and developmental services for their children. She takes the time to educate parents, for example, on their child’s rights regarding 504 services in school as well as what should be in the child’s IEP to help him/her learn better in the classroom.

Dr. Vasconcellos also makes sure that parents are aware of therapy options and community and professional resources that could help their children. This is just one way that Dr. Vasconcellos takes care of the whole child, not just the issue at hand, and how she goes beyond her obligations as a physician. She is a very caring healthcare provider who truly does want to see her patients be successful.

----------------------------------------------------------Elza Vasconcellos, MD Child Neurology and Headache Medicine

EDUCATION AND TRAININGUniversity of Brasilia, BrazilUniversity of Miami School of Medicine, Miami, FLVanderbilt University Medical Center, Nashville, TNCleveland Clinic Foundation, Cleveland, OH

FELLOWSHIPSEpilepsy /Clinical NeurophysiologyChild Neurology.

RESIDENCIESPediatricsChild NeurologyCertified in Headache Medicine Board Certified in Neurology with special qualification in Child Neurology

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17HEALTHY VALLEY

HEALTHY kids

For most kids, height isn’t something they can change, so what do you do if you don’t like how tall or short you are? It might be girls feeling too tall and boys feeling too short. But some really tall boys might not like all that height and some shorter girls might get tired of all the jokes or of feeling like they’re staying little while their friends are growing up.

IT’S IN YOUR GENES

The truth is that everyone is growing up — it’s just that they’re doing it at their own pace. In other words, your body grows on its own schedule. You can’t wish yourself taller or stretch yourself. Or if you’re already tall, you can’t do anything to hurry up your friends so that you’re not the tallest one.

Kids concerned about their height have two big questions:

1. When will I grow taller (or stop growing)?2. How tall will I be?

Your genes, which you inherited from your parents, largely determine how tall you will end up being and how fast you’ll grow. Kids get taller more quickly during growth spurts, times when their bodies grow fast — as much as 4 inches or more in a year during puberty, for example!

too tall ....or Too SHorT

Feeling

Reviewed by: Steven Dowshen, MD

“Line up shortest to tallest!” the teacher calls out. “Not again,” some kids might groan — especially if they have to stand at one end or the other.

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18 HEALTHY VALLEY

WHEN DOES HEIGHT HAPPEN?

Your biggest growth spurt happened when you were a baby. In that first year of life, you grew about 10 inches as you got bigger and stronger. Since then, you’ve probably seen your height increase a few inches a year. You may find out how much you’ve grown during your annual checkup at the doctor’s office or when your pants get too short. Uh, oh — we can see your ankles!

After babyhood, the next big growth spurt for kids comes during puberty, a time of many changes when boys and girls start to look more like adult men and women. But no one can tell you exactly when you’ll experience these changes.

Puberty starts at different ages for different kids and it is a process that takes a couple of years. So the getting taller part will happen at different ages, depending on the person, and whether he or she is a boy or a girl.

In general, puberty starts:

• between ages 8 and 13 in girls• between ages 9 and 15 in boys

During puberty, boys and girls will have a growth spurt and grow to their adult height. That means girls who start puberty the latest will still be getting taller in their mid-teens. For boys, the latest to reach puberty will still be getting taller into their late teens. A few of these boys may grow taller even into their early twenties!

HOW TALL WILL I BE?

You may want to know how tall you will be. Will you be nose to nose with your mom or dad someday? There’s no way to know for sure how tall a kid will be as an adult, but it’s easy to get a clue: Look at your parents and the other adult members of your family. How tall are they? Chances are you’ll be about the same height as your parents. If one parent is tall and one short, then you’re likely to end up somewhere in between.

But you could be taller or shorter, too. Boy, there are a lot of “buts” when it comes to height! That’s because your height is determined by your genes — the complicated code of instructions that you inherit from your parents. Genes tell your body how to grow and determine lots of things, including how tall you are.

But those genes don’t make you an exact copy of your mom or dad. Kids only get some of the genes from each of their parents, and parents don’t give the same bunch of their genes to each child. If you have brothers and sisters, you know this is true. Brothers and sisters can look very different, even though they have the same parents. Even identical twins can end up being different heights!

HEIGHT-RELATED WORRIES

Here are some issues that short or tall kids may have to deal with:

You’re too short to ride the rides you want to ride at an amusement park.This one is upsetting. You’re all ready to board the super-fast roller coaster and the ride operator says you’re too small. Sometimes, you will be allowed to ride with an adult, so try to have one handy.

You still have to use a booster seat in the car.Though you haven’t used a car seat for a long time, older kids are supposed to use a booster seat until they are 4-feet-9-inches tall. The seats are meant to position the seat belt properly in case of a crash. If your friends don’t have to use one and you do, you might feel funny about it. On the plus side, sitting higher makes it easier to see and may help if you get carsick and need to keep looking out the window.

You’re a girl who’s taller than the boys.This can make a girl feel awkward, especially when it comes time to be paired up, like at a school dance. Eventually, this evens out, but it takes a little while because many girls have their growth spurts before the boys do.

Someone teases you about being too tall or too short.This kind of teasing is the worst. You can’t change your height, so what are you supposed to do? As with most teasing, try not to let it bother you. Tell a teacher, parent or another adult if it’s bothering you and the person won’t stop.

WHAT CAN I DO RIGHT NOW?

If you are still worried about your height, talk to your parents and your doctor. Most kids don’t have a growth problem that needs help from a doctor, but it’s always okay to ask if you’re concerned.

HEALTHY kids

So for most kids, it seems like there’s not much to do but wait to see how it all turns out. But you can do something right now: eat healthy and take care of yourself. If you get the nutrition, sleep and exercise you need, you’re likely to reach your maximum potential height. In other words, you’ll grow as tall as you were meant to grow.

And even though you may hear people say it, taking extra vitamins or supplements that you can buy in a store won’t help you get taller. Just stick to a healthy diet if you want to be the tallest you can be!

Kids who wish they weren’t so tall should still eat healthy and take care of themselves, of course. Eating less won’t make you end up any shorter unless you really starve yourself and make yourself sick.

As they get older, most kids learn to feel comfortable with their height, whether they turn out tall, short, or somewhere in between.

---------------------------------------------------------------This information was provided by KidsHealth®, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this, visit KidsHealth.org or TeensHealth.org. © 1995- 2014. The Nemours Foundation/KidsHealth®. All rights reserved.

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20 HEALTHY VALLEY

With Christmas less than three weeks away, both my spiritual moorings and seasonal sentiment are positive. Family, health, work that brings fulfillment, money enough to buy gifts for others — I’m heading into the home stretch toward Christmas with a contented smile etched on my heart.

But I know others are not so fortunate. This recession has cost lots of people their jobs and has made them dread Christmas. What could be worse than being unable to give something to the people you love during this season (barring a patient who has just learned of a malignancy or a family having its first Christmas without a key member who recently passed away last year)?

So maybe not everyone’s “joy quotient” is quite as high as mine at the mere-days-and-counting mark until Christmas. And how are things with you?

The late Henry Nouwen wrote in his journal about a “dry” Christmas he was experiencing. In his touching The Road to Daybreak, he writes:

“It just seemed that I wasn’t part of it. At times I even caught myself looking at it all like an unbeliever who wonders what everybody is so busy and excited about.”

Still, in the midst of it all I saw — even though I did not feel — that this day may prove to be a grace after all. Somehow I realized that songs, music, good feelings, beautiful liturgies, nice presents, big dinners and many sweet words do not make Christmas. Christmas is saying “yes” to something beyond all emotions and feelings. Christmas is saying “yes” to a hope based on God’s initiative, which has nothing to do with what I think or feel. Christmas is believing that the salvation of the world is God’s work and not mine. Things will never look just right or feel just right. If they did, someone would be lying. The world is not whole, and today I experienced this fact in my own unhappiness. But it is into this broken world that a child is born who is called Son of the Most High, Prince of Peace, Savior.

I look at him and pray, “Thank you, Lord, that you came, independent of my feelings and thoughts. Your heart is greater than mine.” Maybe a “dry” Christmas, a Christmas without much to feel or think, will bring me closer to the true mystery of God-with-us. What it asks is pure, naked faith.

Even if everything isn’t “just right” for you as Christmas approaches, trust God and know that this holy season affirms something larger than sentiment. It says that God is with you in every situation to supply the grace you need.

For Anyone Who Dreads

CHRISTMaS

HV HEALTHY souL

By Rubel Shelly

20. FOR ANYONE WHO DREADS CHRISTMAS

23. HEALTHY SLEEP TIPS

26. THE HEALTHY BREAKUP

BodyMind &Soul

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23HEALTHY VALLEY

Maintain a regular bedtime and wake-time schedule. Our sleep-wake cycle is regulated by the circadian clock in our brains and the body’s need to balance sleep time and wake time. Maintaining a regular waking time in the morning strengthens the circadian function and can help with falling asleep at night, which is why it is important to adhere to a regular bedtime and wake-time schedule, even on the weekends when there is the temptation to sleep in.

Establish a regular, relaxing bedtime routine. A relaxing bedtime routine, conducted away from bright lights, helps separate your sleep time from activities that can cause excitement, stress or anxiety, which can make it more difficult to fall asleep or sleep deeply. Some studies suggest that soaking in hot water before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional.

By Dr. Ritu Goel

Sometimes it’s difficult to

fall asleep or to have a good

night’s sleep. Unfortunately for

some people, it happens far too

often. To improve the quantity

and quality of your sleep,

consider integrating these

suggestions into your daily

routine.

Healthy Sleep Tips

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24 HEALTHY VALLEY

Create a sleep-conducive environment. Design your sleep environment to establish the conditions you need for sleep—cool, quiet, dark, comfortable and free of interruptions. Also, make your bedroom sleep-friendly. Consider using blackout curtains, eye shades, ear plugs, “white noise,” humidifiers, fans and other devices. In addition, if you associate a particular item with anxiety about sleeping, remove it. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight.

Use your bedroom only for sleep and intimacy. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and intimacy in order to strengthen the association between bed and sleep.

Finish eating at least 2 hours before your regular bedtime. Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent waking at night to use the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

Exercise regularly. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising

sporadically or right before going to bed tends to make falling asleep more difficult. In addition to making us more alert, our body temperatures rise during exercise and take as many as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset, so finish exercising at least 3 hours before bedtime.

Avoid caffeine close to bedtime. Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products remain in the body for 3-5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

Avoid nicotine close to bedtime. Nicotine is also a stimulant. Smoking before bedtime makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning and may cause nightmares. Difficulty sleeping is just one more reason to quit smoking.

Avoid alcohol close to bedtime. Although alcohol is a sedative, it actually disrupts sleep, causing nighttime awakenings, which is why consuming alcohol leads to a night of less restful sleep.

If you have sleep problems, try the tips above and record their effects in a sleep diary. Note what type of sleep problem you are experiencing and if you are sleepy when you wish to be awake and alert. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause, and you will want to be properly diagnosed.

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26 HEALTHY VALLEY

“The Top 10 Tips to a Healthy Relationship,” “Three Things Every Good Relationship MUST Have,” “How to Date to Secure Your Mate” and thousands of other potential article headlines point to what establishing a healthy dating relationship entails, but what about information on a healthy breakup? Can a breakup be healthy?

Honestly, there is a point in every relationship where full-on commitment must take place or the decision to end the relationship must happen. Too often, couples will stay too long in sub-par relationships because the thought of breaking up seems more stressful than the decision to remain together.

BREAKING UP IS HARD TO DO, BUT THERE IS A HEALTHY WAY TO DO IT.

So how do you healthily break up? And how do you stay broken-up once the initial decision to end the relationship has been made?

Whatever the reason behind a couple’s need to break up, the best route is to do so with honesty, integrity and commitment. Breakups get messy when dishonesty, avoidance and a lack of adherence to the decision occur.

HONESTY: Be honest about why you’re ending the relationship. If your partner wants to know why you’re breaking up, respect that by telling the truth. It may feel as though you’re preserving their feelings by softening the truth with an “it’s not you, it’s me” statement but you’re not. Breakups hurt and they only hurt worse when the one being broken up with has no clue how to rationalize what is happening. If you can find a kind way to explain the need for a breakup, do so. Giving some honesty may actually help your ex grow as a person and be better prepared for the next relationship.

The Healthy Breakup

By Megan Clunan, MA, LMHC, LPC

AVOIDANCE: Don’t procrastinate when you know you’re not in a right relationship. This is not to say that you need to end the relationship as soon as things get difficult, but if you’re dating and you’ve been seeing red-flags for a while, end the relationship before doing so becomes more difficult. Avoiding the breakup discussion won’t make things easier in the end, quite the opposite is true. Avoiding the breakup discussion for a day leads to a week, which leads to a month, and so forth, of you being in a relationship you’re not truly invested in. Not only does your partner deserve full investment, but you deserve to be in a relationship to which you feel you want to fully commit.

COMMITMENT: Once the breakup has been initiated, commit to the decision. The back and forth of a breakup is often the most painful. Sometimes the back and forth happens because you don’t know if you made the right decision, but more than not, deep down, you do know you did, which is why you made the decision in the first place. Other times, the back and forth happens because you think this will cause less pain for your ex—it won’t. The back and forth is like slowly peeling off a Band-Aid, the longer it takes the longer the pain lasts. If you decide to break up, commit to your decision because your ex deserves the chance to begin healing as much as you do. The healing process will only be stunted by continually reopening relationship wounds.

Breaking up is difficult, whether it’s your decision or your partners, but if the relationship is not right for you, you have to be honest about it. Avoiding a breakup doesn’t fix what’s not right about the relationship and once the decision to break up has been made, be committed to it because you both deserve the chance to find the loves of your lives.

HV HEALTHY mind

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HV FiTnEss & bEAuTY

Dieting is very difficult. A problem that took months or years to create will not be easy to solve. However, there are some simple techniques to increase the chances of having diet success. Here are seven techniques for weight loss success:

EATING BREAKFAST INCREASES DIETING SUCCESSThis may not immediately make sense, because this entails eating more. However, eating breakfast every morning is very important for diet success. Here’s why:

• By having breakfast in the morning, metabolism will be kick-started. (Source: According to Laurie Hedlund, L.P.N. in the ConsumerAffairs.com article “Speed Up Your Metabolism.”)

• By eating a healthy breakfast, unhealthy midday choices due to hunger can be avoided.

• When the day begins healthy, the day can begin with a good mind-set.

EAT FRUITS AND VEGETABLESBy having at least two servings of fruit and three servings of vegetables per day, not only will there be many health benefits, but the body will be more full with minimum calories. The essential nutrients are particularly important when con-sidering the loss of nutrients from cutting calories in other areas due to a calorie restrictive diet.

EAT MORE FIBERFiber is another reason that fruits and vegetables are so important. The fiber is what helps fill the stomach and make the body feel more full. It also helps to keep the digestive system operating efficiently. However, other fiber sources are im-portant for a diet as well. Try to get about 25 to 45 grams of fiber per day (Source: The Diet Channel). Foods like whole-wheat breads and pastas, brown rice, and beans are a great source of additional fiber.

KEEP A FOOD DIARYIt has been shown that maintaining a record of the food that is eaten can double the rate of weight loss. Read The Importance Of Food Diary For Weight Loss for more information. Advantages include:• It’s much easier to maintain control and resist temptation when every snack

and piece of candy needs to be written down in a journal.• When there are specific events or reasons that cause a dieter to go against

their diet, this can be recognized when patterns are seen from the journal.

EXERCISE REGULARLYSome experts believe that inactivity is the reason for rising obesity. This is because currently we eat less, compared to the past. It is important to do both cardio-vascular and strength training exercises to burn calories and to increase calorie burning potential. For long-term diet success, exercise must become part of the lifestyle by being a routine commitment.

The chances of weight loss success increases dramatically if family and friends provide support. If family and friends cook, entertain, and participate in ways that benefits the weight loss program, dieting becomes much more doable.

BE DETERMINED AND MOTIVATEDBeing determined and motivated are two of the biggest factors for successful weight loss. Going on a diet half-hearted will result in half-hearted success. A diet needs to be approached with goals, motivation, and determination.

These seven tips for diet success are common denominators for all healthy weight loss diets. Eat right; exercise right; have support, motivation, and determination; and healthy weight loss success will happen.

Seven Techniques for Healthy Weight Loss Success

DIET Success TipsBy Jeremy Glennon

28. DIET SUCCESS TIPS

30. THE GIFT OF HEALTH

32. HOW IMPORTANT IS TO HAVE A PH BALANCED BODY?

34. WHAT ARE THE HEALTH BENEFITS OF CINNAMON?

36. CUCUMBER AND BEET DETOX

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30 HEALTHY VALLEY

Although the holiday season is when many people let go of their health cares and simply enjoy the foods and drinks integral to winter celebrations, just one week later, they are looking into the mirror and stepping on the scale because they’re having trouble buttoning their pants.

What if, instead of searching for gifts that are likely to end up on a shelf or in a drawer, we look for gifts that are aimed at encouraging a healthy lifestyle? It may seem a bit insulting, perhaps, to give a gift that encourages health. After all, there is always the risk of it being received as a hint that the recipient is in need of improvement, but isn’t that the case with most of us? And, because investing in a healthy lifestyle is not at the top of most family budgets, it’s something that people don’t spend money on. But wouldn’t it be nice to live that healthier lifestyle without hurting your budget?

There are so many gifts that elicit a healthy lifestyle:

THE GIFT OF

HEALTH

It can be so difficult to find that perfect gift to give. Each year it can be a struggle to find a unique gift that is going to be both and different.

By Lora Incardona

Going to the gym is one thing, but going to the gym to work out with a personal trainer is quite another. For the person who already enjoys a gym membership, the next best gift may be a personal trainer. Many people sign up for a membership with good intentions and a promise to work out regularly, but then life happens and exercise loses rank on the priority list. In addition, no one’s keeping tabs anyways, so there’s no accountability. By giving the gift of a personal trainer, that gym membership is really going to pay off!

PeRsonal tRaIneR

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FiTnEss & bEAuTY

31HEALTHY VALLEY

The truth is, come January, most people will be joining the health bandwagon in some form or another. Why not take the chance that your friends and family are going to do the same? Keep the holidays fun and make them healthy!

For those who are serious about health and fitness, a wrist activity tracker may be the perfect gift. Such an accessory helps keep track of calories burned, distance traveled, steps taken, as well as other statistics. Generally included is a stopwatch to mark the beginning and end of workout activities. If your athlete already owns one, perhaps an upgrade to one that includes Bluetooth that automatically syncs data to a phone or computer would be the perfect gift.

Walking is just about the best exercise one can do. It’s easy on the joints and it’s said that thirty minutes a day can stave off weight gain, support weight loss and encourage mental clarity. In many parts of the country, climate interferes with a good, healthy walk: It may be too dark to walk safely; It may be raining; and It may be either too hot or too cold. Being able to walk indoors would do wonders to promote and allow for a daily walking routine.

There is a wide variety of health magazine subscriptions available. It’s just a matter of finding the publication that suits the recipient. There are magazines written for the exercise enthusiast, the body builder, the healthy eater, the spiritually minded and for most any sport. Many magazines send a gift card to the recipient letting them know that a gift subscription is on its way.

There are so many wonderful cookbooks on the market. Some are specifically written for the single person, so the portions are small, and for those who just aren’t kitchen savvy. Whether you give a cookbook specifically geared toward healthy eating or one

that makes it easy to cook, it inspires eating at home, which is usually the healthiest choice.

yoGa

02

There are often two obstacles when considering signing up for an exercise class: cost and time. Removing one of these barriers would likely result in a commitment, so why not give a membership to the activity of the recipient’s choice. Talk casually to your friend or family member to feel out which class is preferred. Then create a gift certificate with the addresses and phone numbers of a few local studios and the length of time the certificate is good for. All the recipient has to do is let you know which studio is preferred, and you take care of the rest.

actIvIty tRacKeR

03

JUIceR

Juicing has become the rage since people have learned of its benefits. For your loved ones who are focused on healthy eating or overall good health, a juicer is a great way to consume the recommended three servings of fruit and five servings of vegetables a day. It is said that juicing is an excellent way to add energy to life, get trim and boost the immune system. And don’t forget a juicing guide and recipe book to get them started!

04

tReaDMIll

08

06BIKe

07cooKBooK

05health MaGaZInes

For the person who enjoys the outdoors and appreciates personal time, a bicycle may be the ideal gift. The cost of bikes varies greatly, but there’s no need to feel obligated to buy the best. Just buy what’s in your budget. Of course, you’ll also want to consider purchasing a helmet, tire pump and any other accessories that may make biking more comfortable and safe.

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32 HEALTHY VALLEY

Hm

What is pH balance? How do you know when your body is not balanced? What can be done to maintain pH balance? These are the questions so many people ask and wonder what to do about it.

How Important Is It to Have a

ph BalanceD Body?

As a medical doctor and now as an Oriental medicine practitioner, I want to explain pH balance. First and foremost, pH (potential of hydrogen) is a measure of the acidity or alkalinity of a solution; in this case it is the human body. pH is measured on a scale of 0 to 14, with 7 indicating neutral. The closer the reading is to zero, the more acidic the substance, and the closer it is to 14, the more alkaline. In the human body, the normal pH of blood is 7.36, slightly on the alkaline side. (pH can also be determined via saliva or urine.) When the blood’s pH is 7.36, it is balanced—your body is healthy and you are happy, calm and rested and you are working with your environment in a harmonious way.

But when the body’s pH falls below 7.4 and becomes acidic, it is a sign that it body has begun to accumulate toxins due to lack of good nutrition, the right amount of exercise as well as appropriate sleeping patterns, and insufficient meditation or spiritual support. When the body becomes acidic, it reacts with inflammation in the legs and feet. Swelling follows the inflammation and, later, frequent infections. The body’s cells cope with the chronic inflammation that will change the structure of the cells that have contained a lot of toxins in the cytoplasm and have already started to experience changes like metaplasia (transformation), dysplasia (abnormal growth) and finally cancer. Other illness, e.g., hypertension and diabetes, also result from an acidic body.

By Consuelo Camarillo De G., Lic. Ac.

These are just some of the body’s responses as it tries to cope with the unbalanced inner environment that occurs when we do not take the correct measures, which include exercising, internal cleansing, adding good nutrition to our diets and giving our bodies the rest they need, that help the body attain balance. These basic actions are also what help keep our bodies alkaline and healthy.

Oriental medicine has been working for more than 5000 years to look for ways to keep this homeostasis steady. Even though some believe that Oriental medicine is an old-fashioned, out-dated healing tradition, it is important to understand that this approach to good health is one of natural healing that works dramatically to bring about pH balance because it acts on different aspects of the human body.

To help, Oriental medicine is using different techniques on the body to avoid illness and discomfort. Techniques such as acupuncture, Asian body works and cupping can help with shoulder pain, insomnia and allergies, all of which are signs that the body is toxic, that it is acidic.

With so many Americans dying from cancer, diabetes, hypertension and heart attacks, it is essential to consider all the ways that can keep us healthy, fit and balanced. We are given only one body to enjoy life to the fullest, so we must do what we can to preserve it.

FiTnEss & bEAuTY

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34 HEALTHY VALLEY

nuTriTion

What are the health benefits of

CINNaMON?

Cinnamon is a spice that comes from the branches of wild trees that belong to the ge-nus “Cinnamomum,” native to the Caribbean, South America and Southeast Asia.

There are two main types of cinnamon:

Cinnamomum verum (Ceylon cinnamon), most commonly used in the Western world

Cinnamomum aromaticum (Cassia cinnamon or Chinese cinnamon), which originates from southern China, is typically less expensive than Ceylon cinnamon.

Cinnamon has been consumed since 2000 BC in Ancient Egypt, where it was very highly prized (almost considered to be a panacea). In medieval times doctors used cinnamon to treat conditions such as coughing, arthritis and sore throats.

Modern research indicates that this spice may have some very beneficial properties.

HEALTH BENEFITS

According to the U.S. National Library of Medi-cine, cinnamon is used to help treat muscle spasms, vomiting, diarrhea, infections, the common cold, loss of appetite and erectile dysfunction (ED).

Cinnamon may lower blood sugar in people with type 1 or type 2 diabetes, according to Diabetes UK. However, high quality research supporting the claim remains scarce.

Fungal infections - According to the National Institutes of Health, cinnamaldehyde, a chemi-cal found in Cassia cinnamon, can help fight against bacterial and fungal infections.

Diabetes - Cinnamon may help improve glu-cose and lipids levels in patients with type 2

Recent developments on cinnamon from MNT news

Systematic review: Cinnamon may be beneficial for diabetic patients but dosing is uncertain.

Consumption of cinnamon is associated with a statistically significant decrease in levels of fasting plasma glucose, total cholesterol, low-density lipoprotein cholesterol and triglyceride, and an increase in high-density lipoprotein cholesterol.

Scientists discover cinnamon compounds’ potential ability to prevent Alzheimer’s.

Can the red-brown spice with the unmistakable fragrance and variety of uses offer an important benefit? The common baking spice may hold the key to delaying the onset of—or warding off—the effects of Alzheimer’s disease.

NUTRITIONAL PROFILE

According to the U.S. Department of Agriculture, ten grams of ground cinnamon contain:• Energy: 24.7 kcal• Fat: 0.12 g• Carbohydrates: 8.06 g• Protein: 0.4 g.

RISKS AND PRECAUTIONS

Some people who are sensitive to cinnamon may be at an increased risk of liver damage after consuming cinnamon-flavored foods, drinks and food supplements.

This is likely due to the fact that cinnamon contains coumarin, which has been linked to liver damage. Ceylan cinnamon contains less coumarin than Cassia cinnamon.

diabetes, according to a study published in Diabetics Care.

The study authors concluded that consuming up to 6 grams of cinnamon per day “reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 dia-betes.” and that “the inclusion of cinnamon in the diet of people with type 2 diabetes will re-duce risk factors associated with diabetes and cardiovascular diseases.”

In addition, a certain cinnamon extract can reduce fasting blood sugar levels in patients, researchers reported in the European Journal of Clinical Investigation.

Alzheimer’s Disease - Tel Aviv University re-searchers discovered that cinnamon may help prevent Alzheimer’s disease. According to Prof. Michael Ovadia, of the Department of Zo-ology at Tel Aviv University, an extract found in cinnamon bark, called CEppt, contains prop-erties that can inhibit the development of the disease.

HIV - A study of Indian medicinal plants re-vealed that cinnamon may potentially be ef-fective against HIV. According to the study authors, “the most effective extracts against HIV-1 and HIV-2 are respectively Cinnamomum cassia (bark) and Cardiospermum helicacabum (shoot + fruit).”

Multiple Sclerosis - Cinnamon may help stop the destructive process of multiple sclerosis (MS), according to a neurological scientist at Rush University Medical Center. Cinnamon could help eliminate the need to take some ex-pensive and unpleasant drugs.

Lower the negative effects of high-fat meals - Penn State researchers revealed that diets rich in cinnamon can help reduce the body’s nega-tive responses to eating high-fat meals.

By Joseph Nordqvist

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36 HEALTHY VALLEY

rEcipE

INGREDIENTS

• 1 cucumber

• 1 beet

• 3 carrots

• 2 stalks of celery

• 1 handful of parsley

• ½ lemon

As we partake in the many celebrations of December, we begin to feel a bit worn down by all the unhealthy excesses—food, beverages, late nights, etc. Our bodies simply can’t adapt to the sudden drastic changes they’re put through. What our bodies are begging for is a fresh start, a re-boot.

Just as caring for the body’s exterior has its benefits, cleansing and detoxifying it from the inside offers many health benefits as well, no matter the time of year.

Taking care of your insides:• Helps remove waste and toxic chemicals from the

colon and body cells;• Improves digestion;• Tunes up the intestinal system, which gets sluggish

without proper fiber and water;• Increases energy;• Promotes well-being; and• May increase nutrient absorption.

By Carolina Portes

A good way to start is with one of my favorite detox juice recipes, which has great cleansers as ingredients. Cucumber and celery are high in vitamins A and C and are natural diuretics. Beets and parsley are high in iron and are blood and liver cleansers. Carrots are high in antioxidants and lemons aid in cleansing the entire body..

PREPARATION

If using an extractor, juice all ingredients.

If using a blender, peel and cut cucumber, beet and carrots. Add celery stalks, parsley and lemon juice, and blend.

a HOlIDaY DetoxCUCUMBER aND BEET JUICE

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12/30/14

December 30 2014

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DECEMBER 18

Arterial Hypertension: What You Should Know

12:30pm

Dr. Oded Shechter, Internal and Geriatric Medicine

Florida Medical Center

5000 W. Oakland Park Blvd, Ft. Lauderdale

For more information or to researve your seat,

call 888-737-3935.

Every Wednesday

Caring for the Soul – Honest Talk About Mental Health

Thru Dec7:00pm-9:00pm

Temple Beth Am

5950 SW 88th St., Miami

For more information, call 858-775-0409.

Every Wednesday

(except 2nd Wed.)

Chair Yoga for Parkinson’s

12:45pm – 1:45pm

Offered by The ParkOptimists, a Parkinson’s Support

Group

St. Matthews Episcopal Church

7410 Sunset Dr., South Miami

For more information, call 305-243-0609

or 305-951-4933.

Every Wednesday

DBSA Depression and Bipolar Suppt. Alliance Mtgs.

6:00pm

Ages 18+

The Depression and Bipolar Support Alliance is the

Nation’s Leading Peer Led Support Group for people

diagnosed with Depression or Bipolar Disorde

Tamarac Community Center

8601 W. Commercial Blvd., Tamarac

For more information, call 954-724-2445.

DECEMBER 10

Learning to Live with Loss

7:00pm – 8:00pm

Featuring Rev. Guillermo Escalona, M. Div.

Baptist Health South Florida

Baptist Medical Plaza at Westchester, Ste. 400

8820 Bird Rd., Miami

For more information and to RSVP, email

programs@baptisthealth.net or call 786-596-3812.

DECEMBER 13

Calling All Runners: Training for the Big Race

7:30am – 9:00am

Featuring Frankie Ruiz, Chief Running Officer of US

Road Sports & Entertainment and Co-Founder of

the ING Miami Marathon

George English Park

1101 Bayview Dr., Ft. Lauderdale

For more information and to RSVP, email

programs@baptisthealth.net or call 954-837-1130.

DECEMBER 15

Express Yourself & Let Your Spirit Soar with Art

1:00pm – 3:00pm

Ages 21 and up

St. Matthews Episcopal Church

7410 Sunset Dr., South Miami

Free, including materials

For more information, call 305-243-0609

or 305-951-4933.

DECEMBER 16

Infant CPR (newborn to 1 yr.)

6:30pm – 9:30pm

Baptist Hospital, South Bldg., 3rd Fl., Classroom 5

8900 N. Kendall Dr., Miami

For more information, call 786-596-8748.

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