your lifestyle magazine for heart health bulletin 3_e_web.pdf · game and in breads. their numerous...

FoodSensitivities

Surviving in a toxic worldCombating MSG and GMO

YOUR LIFESTYLE MAGAZINE FOR HEART HEALTH

UK / US ISSUE UK £3.30 / US $4.25

8 18The Art of Living

in Tune with the Season

ISSUE 3 • SEP - NOV 2019

14Life Expectancy -

Active and glamorous at 96:Rosalia Maresca

40

� e sternum support vest works like a smart cast.

Providing complete stability with just the right amount of � exibility.24 hours seven days a week.

• Reduces pain

• Provides security and protection for the healing bone 24/7

• Increases patients‘ willingness to breathe and participate in therapeutic exercises

• Provides safety while coughing or moving

• Minimises risk of infection and complications

• Extraordinary results evidenced by 9 clinical trials in 6 countries

• Prevents re-operations and re-admissions

• Reduces the amount of hospital time.

• A highly cost e� ective tool for high quality, accountable patient care.

More information: www.posthorax.com

Does the sternum get a fair

share of care?

SUPERIOR STANDARDS IN PATIENT CARE.BESPOKE STERNUM PROTECTION.


share of care?

Adve

rtis

emen

t

� e sternum support vest works like a smart cast.

Providing complete stability with just the right amount of � exibility.24 hours seven days a week.

• Reduces pain

• Provides security and protection for the healing bone 24/7

• Increases patients‘ willingness to breathe and participate in therapeutic exercises

• Provides safety while coughing or moving

• Minimises risk of infection and complications

• Extraordinary results evidenced by 9 clinical trials in 6 countries

• Prevents re-operations and re-admissions

• Reduces the amount of hospital time.

• A highly cost e� ective tool for high quality, accountable patient care.

More information: www.posthorax.com


share of care?

SUPERIOR STANDARDS IN PATIENT CARE.BESPOKE STERNUM PROTECTION.


share of care?

4 C A R D I A C B U L L E T I N

28

51

40

61

18

8 39

Pictures (Title and this side):© Norbert Seeböck© Sergei Nivens/stock.adobe.com© Africa Studio/stock.adobe.com© flukesamed/stock.adobe.com© myviewpoint/stock.adobe.com© Marlene Rose© Bruno Hollywood© Jan Regan© Essentrics

Cover Art provided by courtesy ofMarlene Rose, American Cast Glass Artist Cover: Checkered Heart, Cast Glass by Marlene Rose

CAUTION

14

5C A R D I A C B U L L E T I N

28

40

60

67 Subscribe!How to get your Cardiac Bulletinto your front door

Make Your Own Bouillon & Co. Guaranteed MSG free

Rosalia Maresca A Remarkable Life for Art

Essentrics Workout Stretch and Strengthen All Muscles of Your Body in 30 Minutes per Day

6

18

IN THIS ISSUELetter from the Editor

Food Sensitivities Underlying cause of inflammation and deadly diseases

The Adventure of Combating MSG and GMO Surviving in a Toxic World

IN THIS ISSUE

67

8

Imprint

The Art of Living in Tune with the Season The Autumn Check List for Body, Mind and Mood

1446 Our Chef recommends:

Shifting Culinary GearsThe Art of Seasonal Eating

© B

illio

n Ph

otos

.com

/sto

ck.a

dobe

.com


“The future belongs to those

who believe in the beauty of

their dreams”(Eleanor Roosevelt)


In the cycle of nature autumn’s vibrant abundance is accompanied with ever so subtle forebodings of mel-ancholy and retreat, if not decay. The latter inevitably

trigger a physical and mental response. Depending on one’s general disposition it can manifest to a greater or lesser degree. At Cardiac Bulletin our goal is to empower readers to strengthen their role as the architects of their own health and well-being. We want to inspire the concept of embrac-ing personal, physical or seasonal challenges as an opportu-nity to realise their dream of leading a happy, healthy, high quality life.

Just as architecture is borne from imagination, so it is in life. To imagine means to think, to believe and to create. Creativity elevates life above the mere urge to survive into a realm of joy. It is a spark capable of infusing anything: The way we conceive our meals, exercise, appearance, the way we address each other, how we arrange our home, how we communicate, how we live. Eleanor Roosevelt’s quote “The future belongs to those who believe in the beauty of their dreams.” is duly illustrated by the motivational story of mu-sical performer and mentor Rosalia Maresca’s 95+ active years and holds true for any aspect of life. Rather than get-ting gloomy about shorter days and foggy weather, one can use the longer evening hours exploring “The Art of Living in Tune with the Season”, “How to Survive in a Toxic World”, implement a few dietary chang-es with our 6 heart warming soups and the au-tumn menu created by our chef, discover a new form of exercise for all ages, or find out how to care for one’s immune system. Autumn is the perfect season for putting things to rest, which have not worked, and taking up new workable approaches towards a high quality of life. For this issue we have chosen to add the dimension of art, in an attempt to raise daily mat-ters beyond the ordinary toils.

Welcome to a beautiful autumn!

Susanne Epple


By the end of September sundresses, sandals and shorts are sent into hibernation and give way to sweaters, boots and trench coats in the closet. Just as we meet morning chills, autumn storms and foggy weather with comforting layers of merino, alpaca and shearling, our cells

need daily doses of warmth from within once temperatures have plummeted. A balanced harmony between the spirit, mind, organism and the environmental conditions is essential to good health.

THE ART OF LIVING IN TUNE WITH THE SEASON

The Autumn Check List for Body, Mind and Mood

9C A R D I A C B U L L E T I N©

Nor

bert

See

böck


On a physical level, autumn’s prolonged hours of darkness trigger an increase in production of the sleep hormone melatonin, causing some

of us to feel sluggish and tired. Colder weather wakes a desire for heartier meals, which in turn can pose unexpected challenges for the digestive system. Cold and flu season puts an additional strain on our im-mune system. Less exposure to sunlight means a drop in production of serotonin, and may result in mood swings, affecting our state of mind. Here are a some strategies on how to embrace the changes of the sea-son with its joys and challenges.

1. You are the boss – you set the mood!

Rather than resisting the changes or anticipating any au-tumn blues to creep into your mind, embrace the cycle of nature and make an effort to set the stage, to create what you can appreciate. If you have children or grandchildren, take them on outings. Collect mushrooms, chestnuts and decorative leaves and branches. Adorning your home with bowls of fruit, baskets of vegetables, bundled herbs and beautiful arrangements lifts you out of an effect position. You are not waiting for autumn to settle over you, but inviting it in, creating your sphere with all the pleasures it has to offer. Revisit your new years resolutions and assess how you are doing. It is never too late, you still have one third of the year left to achieve your goals.

2. Boost your energy and overall health - enjoy au-tumn’s colourful backdrop with invigorating outdoor

activities!

Physical activity is one of the most essential aspects of a healthy lifestyle. Crisp air and cool temperatures are ideal conditions for brisk walks, hikes, bike rides, tennis matches

or golf games. Outdoor activities give us the much needed exposure to sunlight, contribute to cardiovascular health, enhance vitamin D and serotonin production and a healthy immune system. Do not let rain, wind or fog keep you glued to your sofa or in front of a screen. Select adequate breathable clothing and footwear and experience the ele-ments! Work your imagination in combination with com-fort and practicality, to create your favourite bad weather outfits for outdoor ventures. Observe the beauty of gusts and showers, experience the smell of ozone mixed with the oils of plants and wood. Indulge in the display of flaming yellows, oranges and reds.

Get your heart pumping and the blood flowing and supply your body with plenty of fresh air. Learn to draw joy from the here and now, by embracing what nature is presenting. For the less adventurous, morning stretches and gymnastics at the open window make a good start for an energetic day. Be sure to inhale deeply and slowly, expanding your dia-phragm and filling it with air. When exhaling, contract your diaphragm. Try not to raise your chest while doing so, but keep it expanding and contracting. This allows for proper oxygenation of your entire body.

3. Follow a seasonal diet to enhance the metabolic

changes in your body

Take a look outside the convenience of repetitive weekly meal plans or fast food menus. Nature provides every-thing we need to adapt to the environmental changes. Visit your local market for a fresh harvest of regional pro-duce and use it in your favour to create the season, keep your menu interesting and your energy abundant.Some of the autumn vegetables: Beans, fennel, Brus-sels sprouts, sweet potatoes, pumpkins, squashes, beets, radishes, carrots, celery, kale, endives, chards, cauliflower, machê lettuce, cabbages

© N

orbe

rt S

eebö

ck11C A R D I A C B U L L E T I N

Autumn fruits: Apples, pears, figs, blueberries, plums, cranberries, grapes, quinces and elderberriesWhole grains: Millet, brown rice, amaranth, quinoaLean proteins: game, game birds, pork tenderloin, lean beef, fish and seafoodBeneficial Fats: Olive oil, pumpkinseed oil, almond oil, walnut oil, coconut oil

4. Stay cosy with these 12 warming autumn spices

Let your creativity run wild and splurge on using these exquisite flavours in foods, snacks and beverages. Get your senses to indulge in the experience of other places, new sensations and invigorating health.

1. Allspice is the fruit of a West Indian tree and popular in spice mixes for soups, roasts, marinades and mulled wine. It is also known to aid digestion.

2. Cardamom is a pod containing seeds. Its aroma has a hint of eucalyptus and is sweet, strong and heady. The taste is camphor like, a bit lemony, pleasant and warm and pairs well with sweet and savoury dishes, baked goods and tea-spice mixes. It may protect against heart disease and improve digestion.

3. Cayenne is the fruit of a pepper plant originating in Central and South America. The fiery powder infuses lemon or chocolate drinks, soups, meats, rice, vegetables, pastas and fruit with punch and passion. It is highly ben-eficial for circulation, digestion, and immune defence. For more details please refer to the article “Bold , Beautiful and Fiery - Cayenne Pepper” in Cardiac Bulletin Issue 2.

4. Cinnamon comes from the inner bark of a tree with a sweet and woody aroma. Its warm and delicately spicy

taste is equally suited to both savoury and sweet dishes, and beverages. Use it with fruit, desserts, soups, casseroles, pies, breads or enjoy it as part of tea or coffee blends. The numerous health benefits linked to cinnamon include blood sugar management, weight loss, vasodilation, and many more.

5. Cloves have a camphor-like warm aroma and a hot, peppery taste. They bring seasonal spirit to fruits, soups, meats, breads, desserts and tea blends. Their health ben-efits include immune-boosting, antibacterial and anti-in-flammatory properties.

6. Coriander seeds are harvested from coriander plant (you may know its leaves as cilantro). They have a mild, warm flavour with undertones of orange peel and are used in soups, spice mixes, with sausages, cured meats, game and in breads. Their numerous health benefits in-clude support of bone health, eye health and management of cholesterol.

7. Cumin comes from the delicate cumin plant and belongs to the parsley family. Its warm, spicy aroma and pungent earthy taste make a great addition to vegetables, soups, dressings, roasts and stews. Health benefits include increased absorption of nutrients from other foods, stimu-lation of pancreatic enzymes, relieves bloating and gas.

8. Ginger is a bulbous root with warming pungent flavour, adding zing and zest to water, tea, soup, vegetable dishes, smoothies and juices. It is also the defining ingredient in the gingerbread spice mix. Numerous health benefits linked to ginger include supporting digestion, promoting energy flow, alleviation of colds and flu symptoms and nausea.


9. Nutmeg is the seed of an evergreen Caribbean tree. The original meaning of its name is „nut which smells like musk“. Its warm ans spicy, slightly peppery taste is indispensable for creamy vegetable soups, spinach dishes, bouquet garni, pumpkin dishes and eggnog. Health bene-fits include anti-inflammatory, antioxidant and antibacte-rial properties.

10. Saffron is one of the most precious and legendary spices on the market. It comes as thin threads of red and orange, the harvested stigmas from crocus flowers. The exotic, slightly sweet aroma and delicate, mildly bitter taste are exquisite companions for soups, risottos, pastas, fish dishes and cakes. It promotes heart health, digestive function, vitality and memory function.

11. Turmeric is a bulbous root, dried and ground into golden powder. Aside from its famous anti-inflammatory health benefits it lends an earthy exotic touch to every-thing from salads, soups, stews, meats, vegetables, fruit and desserts. It is especially beneficial when prepared as a Golden Milk drink. (See Cardiac Bulletin Issue 1 for our recipe and more details about “Golden Goddess - Turmer-ic”)

12. Vanilla is the edible pod of an orchid variety. The most prized kinds come from Reunion Island and Tahiti. Its sweet, indulgent exotic flavour delights in desserts, sweets, baked goods, fish dishes, spice mixes and drinks. Powerful antioxidant, anti-inflammatory and cholesterol stabilising properties some of the numerous health bene-fits.

5. Count on these nutrients, vitamins and trace minerals for immune support

Vitamins

Heating systems in our homes and workplaces create dry air, posing a challenge for skin and mucus mem-branes. Protect them with sufficient supplies of vitamin A from fresh vegetables like carrots, spinach and broccoli.

Vitamin C strengthens the immune system, reduces ox-idative stress and is one of the requirements for collagen production. Let and abundance of fresh citrus fruits, bell peppers, cauliflower, hawthorn and black currents pro-vide you with an extra boost of this essential nutrient. For maximum benefit these fruits and vegetables should be consumed fresh and raw.

Vitamin D supports calcium household and immune sys-tem. While a certain amount can obtained from consum-ing meat and fish, you should insist on daily exposure to sunlight for the body to synthesise sufficient quantities.

© N

orbe

rt S

eebö

ck


Trace minerals

Iron is an important component for the process of oxy-gen transportation, cell renewal and energy metabolism. Lack of iron can lead to damaged nails and hair, lack of energy and increase the risk of infection. Meat, fish, lentils, red beets, dried apricots and black currents are excellent sources.

Zinc supports healthy hair growth, wound healing and helps prevent infection. Get it from apples, beef, cheese and hazelnuts.

Proteins

Adequate immune response is based on sufficient sup-plies of proteins and amino acids from meat, fish, cheese, lean ham, turkey, chicken, plain yoghurt, eggs and nuts.

If your dietary discipline is not entirely reliable, nutri-tional supplements are a great way to obtain extra quan-tities of vital building blocks and immune builders.

6. Stay hydrated with plenty of fresh water

Spending time in heated rooms can cause dehydration and lead to headaches and tiredness. Remember to drink a glass of water about every hour. I remind myself by filling 2 pitchers every morning and placing them promi-nently on the table. When I walk by, I monitor my water intake. To keep it interesting, I sometimes create a variety of different flavoured waters, by adding slices of cucum-ber, ginger, lemon, lime, orange, sprigs of thyme, sage rosemary, mint, or dried organic rose buds. The goal of course, is to find both pitchers empty before the close of the evening.

7. Focus on activities, learning, culture and social interaction

Prepare your home and garden for the winter. Visit a wine festival, invite your friends to celebrate the start of the holiday season, make a tradition of meeting for after-noon tea. Check out the cultural calendar, where the new concert-, theatre-, opera season is about to be launched. Visit museums, exhibitions and take classes to learn the skills you always wanted to have. Share your passions and competences with others, show an interest in theirs and build a strong, supportive social network to enjoy the season with.

© s

udok

1/st

ock.

adob

e.co

m


FOOD SENSITIVITIESUnderlying cause of inflammation and deadly diseases

Are hidden food sensitivities making you fat, fatigued, foggy?How hidden food sensitivities promote degenerative diseases

Food could be your greatest ally in helping prevent and treat illness.

CAUTION


Statistics clearly reveal heart disease as the leading cause of death for men and women globally. The number one killer thrives on

an arsenal of risk factors, such as hypertension, abnormal lipid profiles, obesity and chronic inflammation. Some of these factors are interde-pendent. An adequate supply of healthy essential nutrients is one of the most effective preventa-tive measures against heart disease. To address the problems of abnormal cholesterol, obesity and hypertension, we are strongly advised to consume heart healthy food groups including fi-bres, lean proteins, healthy fats and lots of fresh fruit and vegetables, and avoid the most blatant culprits like transfats, sugar, white flour etc. These are general guidelines and a great start to a better lifestyle. Followed with some consisten-cy, they should allow the body to build healthy tissues and occasion permanent weight loss, reduction of blood pressure and inflammation. And yet, though 108 million Americans are on diets, a statistical follow up after dieting shows, that two years later 83% weigh more than before they started dieting. 74% of Americans are living with digestive disorders. What are the causes for the often frustrating lack of response to nutri-tional therapy? Are you to blame for your weight gain?

The question requires deeper insight into the underlying causes for these conditions. Over time genetic modification, drastic increase of pesticides in our food supplies and environmen-tal stressors in our living environment cause tox-ins to accumulate in the body and effect changes in its biophysical mechanisms. The resulting imbalances and disturbances of metabolic pro-cesses bring about intolerances known as food sensitivities. These in turn cause weight gain, be-cause they damage the digestive system, forming holes and leaks in the intestinal walls. Our gut is not just an elimination organ, as commonly assumed. The digestive tract is one of the body ‘s largest organ systems, designed to move food from one end to the other and make it avail-able as energy, for building tissues etc. In the small intestine, liquids, nutrients and minerals get absorbed into the blood stream through the intestinal walls. These also produce important hormones and house 70% of the body ‘s immune cells. When the cell walls have holes, undigested food particles get prematurely absorbed into the

blood stream, causing the body to react with inflammation. Inflamed intestines can no longer absorb nutrients. Therefore the body develops sugar and carbohydrate cravings, as the dam-aged digestive tract can absorb these more easily.

That means you could be following a perfectly healthy meal plan, or starve yourself on a new fad diet, but the toxins generated by inflam-mation could still be barring any weight loss or blood pressure improvement. Toxic damage to the intestines based on food intolerances is a major cause of obesity and high blood pressure. The vicious circle can be broken by approaching the subject of food sensitivities.

Food sensitivity versus food allergy

Food intolerance/sensitivity is different from food allergy. An allergy is a volatile reaction of the immune system. The body conceives an in-gredient in food (usually a protein) as a harmful threat and creates a defence system (antibodies) to fight it off. A microscopic amount of the aller-gen is enough to cause potentially life threaten-ing reactions. The allergic response occurs when aantibodies engage in combating the apparent „invader“, usually a protein substance. Such overreactions of the immune system can be quite dramatic and rather easy to detect. The most dangerous symptoms are low blood pressure, breathing difficulty and loss of consciousness.

Food sensitivity is a lower level reaction, which involves the digestive system. It is an abnormal physiological response when the body has diffi-culty breaking down a particular food. It results in inflammation. The reaction gets provoked by either natural food compounds or additives in foods and beverages. They produce symptoms in one or more organs and systems. More chronic, less acute and less obvious, food sensitivities are more challenging to diagnose than allergies. Isolating the poorly tolerated substance can also be difficult, as as reactions may be delayed and dose-dependent. Small amounts of the indigest-ible food may not cause a problem, but cumu-lative effects might be detrimental. Symptoms of food sensitivity vary greatly and can begin to manifest about half an hour after eating or with a delay of up to 48 hours.

© fl

ukes

amed

/Afr

ica

Stud

io/s

tock

.ado

be.c

om

© S

ebas

tian

Kaul

itzki

/sto

ck.a

dobe

.com


Symptoms of food sensitivities

weight gain and obesityhigh blood pressure

fatiguemood swings, anxiety

bloatingsleep problems

mid section weight gainirritable bowel

gasskin problems, acne, eczema, psoriasis

intermittent diarrhoeadermatitis, hives

constipationheadaches

abdominal crampsmigraines headachesindigestion, nauseaunproductive cough

heartburn/refluxsinus problems, asthma

high cholesteroland more

Different mechanisms of intolerance

• Mechanical intolerance means certain foods can me-chanically obstruct a digestive function or the assimi-lation of nutrients.

• With functional intolerance a certain type of food comes into conflict and causes dysfunction or lack of specific enzymes and chemicals required to digest the substance.

• In the case of biophysical intolerance, a certain food creates biophysical alteration of frequencies and thus causes an abnormality in the body ‘s intestinal tissues. As a consequence, these tissues become incompatible and loose the ability to absorb this type of nutrient (malabsorption). This mechanism causes true intoler-ances.

• The psychosomatic mechanism is based on trauma associated with certain foods, which then become incompatible on a psychosomatic level.

Methods of diagnosis

Not all bodies are created equal. Different organisms react to different substances. There is no “one fits all” rule we can establish. For survival, the body has to function properly and repair tissues needed to convert food into energy. Difficulty in breaking down certain foods causes the undigested particles to become toxins and promote inflammation. Identifying food sensi-tivities can be challenging. Elimination diets may be used to assist in diagnosing them. The most common inflammatory foods get eliminated and then added back into one ‘s diet, one by one, to observe whether there is a reaction. The process might be lengthy and inaccurate, as several different foods may contain the same substance, and symptoms can manifest with a delay of up two days.

Blood tests measure the immune system response to particular foods by measuring allergy related antibod-ies such as immunoglobulin E. These tests are capable of creating a clinical picture covering a time span of about 2 days with a reliability of about 50 – 60%.

An advanced methodology

International scientists and and doctors at London and Gibraltar based Daphne Labs collaborated in the development of an advanced methodology of food sensitivity testing, employing meta tests. That means combining a great variety of tests, while using cutting edge technologies.


Hair samples get analysed with the use of microsco-py technologies (biospectrophotometry), providing a multi-frequency wavelength, allowing to view a 2 months period (rather than 2 days with a blood test). The resulting wavelength is then compared with those of 600 different foods on file in the laboratory ‘s data base. The outcome gets further evaluated in other labs with geno-bionics, a method which uses a genetic algorithm and the most advanced form of infinity valued logic, to establish the degree of compliance or resistance for all 600 foods. Thus it is possible to determine an index of inflammation for all food groups, customised to the individual with an accuracy of 94%.

Food Intolerance Solution

With the results of the method described above, the patient receives a colour coded chart of 600 foods, di-vided in different categories. Green means completely fine, yellow allows limited intake and red should be avoided for two months. In the third month these foods get reintroduced. A coach and diet advisor assists with meal planning and answers any ques-tions during that period. By avoiding the category of high-level inflammatory foods, the organism is no longer confronted with inflow of toxins, and therefore can start healing the holes in the intestinal walls and other damaged tissues. It can let go of excess water and fat, as it is no longer receiving toxins to be stored away. This results in reduced inflammation, weight loss, improved blood pressure, less joint pain, more focus etc. After three months another hair sample gets submitted. In most cases the patient is now more tolerant of a greater variety of foods, as the body has had a chance to repair the digestive system.

Results

Novak Djokovic credited his moving from num-ber 5 to the rank of number 1 tennis player in the world to the “secret weapon” of identifying his hidden food allergies. He says with eating foods that enhance his metabolism, he feels mentally sharper, happier and calmer, and physically stronger, faster, more dynamic, more coordinated.

Chiropractic physician, nutritionist, inter-national lecturer and health consultant for NBC News and Whole Foods Markets, Dr. Steve Arculeo, has helped thousands with Daphne Labs Nutritional Food Sensitivity testing programes. Results for his pa-tients have shown significant weight loss, significant-ly improved blood pressure, significantly improved trygliceride levels, increased vitality and more.

For more information about Food Intolerance Solution contact [email protected]

© B

lue

Plan

et S

tudi

o/st

ock.

adob

e.co

m©

fluk

esam

ed/s

tock

.ado

be.c

om

© N

OBU

/sto

ck.a

dobe

.com

© S

erge

i Niv

ens/

stoc

k.ad

obe.

com


THE ADVENTURE OF COMBATING MSG AND GMO


Have you ever asked your-self “How did I get here?”, “Why am I in this condi-tion?”, “I am living fairly healthy, how come I am hav-ing physical issues?”. Living in the developed world with pleasant diversions and con-venient amenities, we have gradually lulled ourselves into a sense of false securi-ty and a delusion of material well being. The parameters may have changed, but es-sentially we are still living in a modern day jungle trying to survive.

Surviving in a Toxic World

THE ADVENTURE OF COMBATING MSG AND GMO

© K

oval

enko

I/st

ock.

adob

e.co

m20 C A R D I A C B U L L E T I N


For most of us the physical threats no longer come from being chased by tigers or pythons, but from hidden sources of danger, lurking where we do not suspect and therefore fail to identify them. Cavemen at least knew what to stay away from, and the consequences to be faced, if they didn’t. Wild animals are visible. Their strengths and limitations are observable and predictable – much unlike today’s threats of overexposure to electromagnetic waves, toxic radiation levels, genetically modified organisms and harmful chemicals in our food supplies. Man’s intelligence has outwitted his level of ethical judgment quite a while ago. Modern technologies incur a myriad of envi-ronmental- and health consequences only se-lect groups are trying to explore. The status quo of misinformation and controversy re-quires quite a bit of curiosity, an ability to ob-

serve and to evaluate one’s observations, and self-discipline to make the right decisions and take action. Not an easy task at large.

In science and logic, complex tasks are ap-proached through compartmentalisation and assignment of priorities. Research has estab-lished that continued exposure to hidden tox-ins causes inflammatory and other undesirable reactions in the body.

These substances are detrimental to physical wellbeing and ultimately cause degenerative diseases. Where do they hide? How can we be more aware of them? Which simple steps can we take on an immediate basis, to avoid con-stant overexposure? We want to invite you to take a look and discover a few quick and easy ways of how to avoid some of the detrimental hidden factors compromising your health.

© s

veta

/sto

ck.a

dobe

.com


Food Facts - What You Should Know about MSG and GMO and Co.

Good diet habits and nutritional sup-plements are necessities for a strong, healthy body. But even the most disci-

plined among us cannot escape the impact of hidden commercial and other vested interests concerning our food supplies. Severe toxic as-saults on human food resources have been wag-ing for more than 60 years. The chief offenders are herbicides, pesticides, chemical food addi-tives and genetic modification. Constant alert-ness and regular updates on what goes on in the food industry have become indispensable requirements to maintaining long term health.

You can find some basic guidelines for avoiding herbicides and pesticides in the article “Budget Matters” in Cardiac Bulletin Issue 1. In the current issue we will explore key facts regarding some of the most dangerous food additives and genetical-ly modified organisms, and outline a few simple steps on how to use the information for an imme-diate increase in your overall quality of life.


The Many Guises of a Silent KillerMSG and its Aliases

Do you enjoy soups, sauces, seasoning, chips, snack mixes, frozen pizza, salami, protein shakes? Unless you are a well-informed, somewhat militant health food shopper, you might be harbouring something far worse than alcohol and nicotine in your food pantry: the silent killer MSG. The acronym stands for mo-no-sodium glutamate, a synthetic reproduction of nat-ural glutamate. Synthetic MSG was patented in 1909 by Japanese professor Ikeda. Derived from glutamate, one of nature’s most abundant amino acids, MSG is widely used as a flavour enhancer in most processed foods and restaurant kitchens. It is a white crystal-line powder resembling table salt or sugar. Though the controversial ingredient must be listed on food labels, its many other forms go unmentioned or un-recognised. The substance is added to canned soups, seasoning, bouillon, crackers, chips, baked goods, processed meats, salad dressings, fast food, frozen dinners and even baby formula. In 2007 world wide production of glutamate amounted to 2 million met-ric tons. To make matters worse, the bacteria used in the fermentation process are genetically modified for economic purposes.

MSG appeals to umami – the lesser known taste category.

Not exactly a seasoning with a flavour of its own, MSG seemingly makes foods taste, smell and look bet-ter by manipulating the perception of the body into believing it is receiving something more substantial, when that is factually not the case. Umami, the rela-tively unknown fifth basic taste (besides sour, salty, bitter and sweet), does the trick. It is the savoury, meaty taste of glutamate, achieved by MSG induced stimulation of the glutamate receptors creating a sim-ulated perception of satisfaction.

The body actually produces the glutamate

it needs from from natural sources.

The body produces glutamic acid on its own from foods like ocean vegetables, green tea, tomatoes, po-tatoes, Chinese cabbage, soybean, cheese, sardines, prawns, clams etc. The organism uses glutamate as a neurotransmitter, a messenger initiating a large number of important physiological processes such as appetite, digestion, weight regulation, pain trans-mission, learning and memory, and production of the calming and inhibitory brain chemical GABA. Gluta-mate helps to relay these signals through stimulation of nerve cells. Therefore body cells and especially brain, spinal and heart tissues are highly receptive of the substance.

Synthetic glutamate in form of food additives can create dangerous imbalances.

Dr. Russel Blaylock, a board-certified neurosurgeon and author of “Exitotoxins: The Taste that Kills” de-scribes the synthetically produced MSG as an exci-totoxin, which is linked to many detrimental effects on human health. The consume of MSG or other syn-thetic food additives causes glutamate levels in the body to become excessively high. As a consequence glutamate receptors in the cells get over-stimulated, bringing about serious conditions like degeneration of brain cells, resulting in learning disabilities such as ADT, or degenerative diseases such as Altzheimer’s and Parkinson’s disease. A study published in the International Journal of Cardiology in 2009 found over-stimulation of glutamate receptors can lead to rapid firing impulses, affecting the heart rhythm, causing cardiac arrhythmias. Especially if a person has low magnesium levels, glutamate receptors can become so sensitive, that even small amounts of exci-totoxins can result in cardiac arrhythmias and sudden death.

MSG creates cravings.

Glutamate can also create constant cravings and thus contribute to obesity, as it superficially alters the perception of appetite. The flavour enhanced foods trigger a response in the glutamate regulated pleasure centres in the brain. Thus, the synthetic substance is associated with pleasure and can cause similar addic-tive effects like drugs. Other adverse effects of MSG can include eye damage, headaches, fatigue and dis-orientation, depression, asthma, sharp rise in blood pressure, rapid drop of blood pressure, joint pain, stiffness, numbness, frequent need to urinate, type 2 diabetes, inflammation and infertility.

3 simple steps to spotting products containing hidden synthetic glutamate:

The amount of glutamate food additives has dou-bled every decade since the early 1950s. They come under many different names and can make shopping for clean foods quite challenging. Food manufactur-ers are required to list MSG in the ingredients as mo-no-sodium glutamate. However, synthetically manu-factured glutamate comes in surprisingly many forms.

1. Read food labels, be aware of the following ingre-dients and avoid or limit foods containing these.2. Print these lists and keep them in your wallet, or keep them on your mobile phone.3. Set aside some time and make an informative out-ing to a food store you like.

© B

illio

nPho

tos.

com

/sto

ck.a

dobe

.com


Make it a project to find truly clean products you like. If you inspect chips and bouillon products in health food stores, you will still find most of them containing one of the 18 substances from our list. Admittedly, giving up glu-tamate might take a bit of label reading, exploring alternatives and preparation of whole food meals and snacks. In the long run the return on investment might be very worthwhile.

10 things you can do to avoid processed products with food additives:

You will find most processed snacks and products to con-tain some form of the substances listed above. Eliminating them gradually, group by group could be a possible ap-proach. Some items can be replaced by truly clean prod-ucts, others you can make yourself and store for future use.

1. Find and buy truly clean brands.2. Make and freeze your own bouillon. It is not only healthier but tastes much better. (Any reputable chef will agree!) You can prepare large amounts at a time and store or freeze it in convenient portions. Invest in a set of glass storage containers. They are non toxic and allow faster defrosting. We are providing recipes for chicken-, beef- and vegetable-bouillon in the section “Our Chef Recom-mends”.3. Refer to our quick recipes for making home-made soups. Invest in a blender, store and freeze to have them avail-able on a whim (just like a can, but without the junk).4. Resort to raw, unsalted nuts and seeds or create your own mixes and store them.5. Explore our recipes for chestnut cake and nut bread in the section “Our Chef Recommends”.6. Create your own salad dressings.7. Buy in the bulk section and create your own spice and herb mixes.8. Buy lots of fresh fruit and vegetables and explore dif-ferent ways to enjoy them.9. Prepare fresh meats and fish10. Make cooking or baking family projects with your children. Freeze or store for the week.

3 essential ways to safeguard the nutritious value of your food choices:

Send your microwave oven into permanent retirement!Microwaves alter the molecular structure of foods, dimin-ishing most of the nutritional content and health benefits. Use your stove top, oven or a slow cooker instead.

Part with Teflon and other non-stick cookware!Teflon contains synthetic chemical compounds which are released when heated. The body cannot readily eliminate these toxic gases. They have been linked to cancer, organ failure, reproductive damage and other harmful health ef-fects. Use cast iron, stainless steel, glass or ceramic pots and pans instead.

Aliases for hidden additives - 18 names for synthetic glutamate:

Mono-sodium glutamateMono-potassium glutamate

GlutamateGlutamic acid

Hydrolysed protein Hydrolysed vegetable protein (HVP)

Hydrolysed plant protein (HPP)Autolysed plant protein

Textured proteinCalcium caseinateSodium caseinate

Yeast foodYeast extractYeast nutrient

Autolysed yeastHydrolysed yeast

MaltodextrinHydrolysed oat flour


Ditch plastic storage containers and use glass instead!Plastic contains substances which leach into beverages

and food and act as endocrine disruptors, as they mim-ic human hormones and thus can cause chronic health risks.

Glass containers are non-porous and do not absorb food, germs or smells. (In case the cost of these changes seems overwhelming, you may want to put some some of the required items on your Christmas list!)

GMO - Built in Assault on your Digestive System

Think of future generations and continue to opt against Genetically Modified Organisms

Annoyed with all the buzz about GMO? Tired of the controversy? Prefer to focus on pleasure rather than on dangers? You are right! Warning without providing facts and simple solutions could indeed be a very counterpro-ductive endeavour. In Europe awareness concerning the environmental liabilities of genetic engineering is very high, and legal restrictions are far greater than in the United States. Yet most of the media attention focuses on environmental consequences, without clear descrip-tion of the potential physiological impact of GMOs on the human body. Basic information helps to make in-formed decisions. Take a few minutes to explore simple facts.

What is a genetically modified organism?

Genes are made up of DNA, which is a set of instruc-tions for how cells grow and develop. Modified implies that a change has been made.Organisms are living things like plants, bacteria, fungi, viruses and animals.

Genetically modified organisms are living organisms whose genetic material has been artificially manipulat-ed in a laboratory through genetic engineering. Genes from the DNA of one species are extracted and artifi-cially forced into the genes of an unrelated plant or ani-mal; or parts of the organism’s original DNA are deleted. Thus, completely new combinations of plant, animal, bacteria, and virus genes – which do not occur in na-ture or through traditional cross-breeding methods - can be created. The first commercial GMO products started appearing on the market in 1996. According to the US consumer association, 40% of all US crops are GMO and 80% of processed foods contain GMO.

What is the purpose of genetic engineering?

Driven by the economic purpose of creating larger crop yields and greater profits, most GMOs have been engineered with the purpose of withstanding the direct application of herbicides or pesticides. Naturally grown crops can only tolerate certain amounts of pesticides, before suffering or dying from the toxic effects (intend-ed to target insects).

16 suspects - these substances frequently contain synthetic glutamate:

Soy extractProtein isolate

Natural flavourings Malt extract

Malt flavouringMalted barley flavour

Barley maltFlavours, flavourings

Natural chicken, beef, pork flavourings or seasoning

Reaction flavoursCaramel flavouring (colouring)

Food seasoningBouillon

BrothStock

© M

opic

/sto

ck.a

dobe

.com


With GMO crops, the natural safety mechanism of killing off the plant by over-spraying can be overridden as the plant has been modified to with-stand a greater amount of pesticides than it could naturally tolerate. Therefore such crops have a far greater content of pesticides. Currently new tech-nologies of synthetic biology are used to explore the creation of other economically desirable traits in plants, such as resistance to browning in apples, resistance to frost for spinach, where a gene of a cold water fish! gets forced into the DNA of the spinach, etc.

Genetic modification also targets insects directly. Corn, for example, has been modified to produce a toxin within itself. Known by the term BT corn, it has been genetically engineered to produce its own insecticide chemicals within the kernels. That means the corn cells contain DNA programming to create insecticides with the purpose of killing insects. When the insects eat the corn, their di-gestive tract gets destroyed, as they contract neu-rological and digestive poisoning. The pesticides produced inside the corn cells are designed to de-stroy the intestines of the insects. Can you guess what happens over time, when we consume genet-ically modified food? It destroys our digestive sys-tem. Corn is used to make high fructose corn syr-up, cattle feed, breakfast cereal, corn flour, corn starch, corn chips and many more. A recent study has shown, that consume of BT corn not only dam-ages the intestinal tract, causes food sensitivities and other diseases, but also damages the human genetic code. It prompts human cells to produce insecticides inside our intestines. The consequence is intestinal damage (leaky gut) causing toxins and undigested food to enter the blood stream. Leaky gut has been linked to a host of degenera-tive diseases. Studies in France have shown GMOs to alter and diminish the genetic expression of cell differentiation, a mechanism which gives rise to cancer and tumour development.

Which foods contain GMOs?

Corn, canola, cotton, sugar beets and soy are the most common GMO foods. In the US more than 85% of these crops are GMO. Most packaged foods contain some form of at least one of these food groups. Genetic modification is also applied to papaya, arctic apples, zucchini, yellow summer squash, potatoes and alfalfa (animal feed). Ani-mals eat soy, corn and alfalfa, which are grown from GMO seeds. Genetically engineered farm raised salmon are sold in the US.

By law organic foods cannot contain GMOs. Un-less it says Organic or Non-GMO on the label, there is a high probability that the item contains GMOs. It is safe to assume that most restaurants are serving food containing some form of GMOs.


6 ways how to avoid GMOs:

1. GMO corn is probably the hardest to avoid, as so many foods contain it in some form: high fructose corn syrup corn syrupcorn oilcorn starch corn flourdextroseglucosesugar alcoholssome xylitol (hence we recommend using only xylitol derived from birch trees)most Vitamin C supplements are synthesized from GMO corn.

Avoid products containing these ingredients or choose verified organic, non GMO labels.

2. GMO soy can be found in soy milk soybean oilsoy chipsedamamemisosoy saucebaby formulaprotein drinksenergy barsbread made with soy flourmeat substitutes such as tofuVitamin E supplementstextured vegetable proteinhydrolysed vegetable proteinvegetable brothnatural flavouring

Avoid products containing these ingredients or look for verified organic, non GMO labels.

3. Avoid sugar.

4. Buy organic apples, papaya, zucchini, yellow summer squash and potatoes. Most frozen fruits and vegetables are non GMO.

5. Milk, cheese, eggs, meat and poultry could be from animals that were fed GMO feed. If con-cerned, choose organic or non GMO verified meats.

6. In the US GMO salmon has been approved by the FDA, therefore to avoid GMO, salmon should be bought wild caught. Other farmed fish could contain GMO through its feed. As farmed mussels and oysters do not require feed, they are safe to buy.

© Ja

ne/s

tock

.ado

be.c

om28 C A R D I A C B U L L E T I N

MAKE YOUR OWN BOUILLON & CO.

© m

argo

555/

stoc

k.ad

obe.

com


Guaranteed MSG Free

MAKE YOUR OWN BOUILLON & CO.

We hope our section “Surviving in a Tox-ic World” has sparked some desire for more quality of life! At first glance saying goodbye to processed foods may seem like an intensely involved endeavour. For survival, the body has to function properly and repair tissues need-ed to convert food into energy. increasing con-sumption of unprocessed whole foods appears to decrease the risk of obesity, overall mortal-ity, diabetes and heart disease. Mustering up mild interest and finding a new approach helps to break habits of convenience and spawn a resurgence of vitality. Foregoing products con-

taining food additives and preparing your own delicious clean foods instead could very well become a labour of love. Various family mem-bers might not only consider the task a creative outlet, but also enjoy it as a venue of valuable contribution to everyone’s wellbeing. Here are some recipes for your smooth transition to clean eating. Especially during the cooler part of the year, when temperatures are plummet-ing, bouillons and soups are go-to items for quick culinary comfort. We have compiled a selection of truly “heart-warming” recipes to prepare, enjoy and store or freeze in batches.

© A

lena

vlad

/sto

ck.a

dobe

.com

“Only the pure in heart can make a good soup.” LUDWIG VAN BEETHOVEN

STATE OF THE ART BEEF OR CHICKEN BOUILLON

Equipment:

roasting pan (optional)large stock potlarge metal spoonwire mesh strainerglass storage containers of various sizes

Place the meat and bones in a large stock pot. Add 4 litres of water and the salt and bring to simmer. Pick up the scum with a large metal spoon and discard. Repeat the process a few times over the next 15 minutes. Then add the vegetables and spices, cover and let simmer on low heat. After two to three hours take the pot off the stove and let the bouillon cool.

Take out the meat and set aside for later use (for exam-ple in our following recipe of beef or chicken minestrone). If you made chicken bouillon, separate the meat from the bones and set aside. Dis-card vegetables and bones and strain the bouillon. Add salt to taste if needed. The bouillon can be refrigerated for about 3 days. Freeze what you do not intend to use right away. Select appropriate sizes of glass containers and por-tion according to your needs and preferences.

In traditional Austrian households preparing a proper bouillon is almost considered a sacred rite. The process must not be altered and no ingredient must be left out. The “Queen of Soups” will delight your palate and warm your stomach either as a clear broth or by adding dimen-sion to soups, risottos, pasta sauces and stews, replacing store bought stock base containing chemicals or food additives. You can use this bouillon for any kinds of rec-ipes requiring beef or chicken stock. Freeze part of it in smaller batches to replace commercial stock concentrate when required. For a richer taste and darker colour, you can opt to first brown the beef and bones in olive oil and then roast them in the oven at 220°C (420°F) for about 30 minutes. Then proceed as described below.

Ingredients:

1 lb (½ kg) beef bones, rinsed2 lbs (1kg) beef chuck roast (or chuck shoulder, or top chuck), rinsed

or 1 whole chicken (preferably including giblets), rinsed

2 carrots, trimmed1 parsley root, trimmed (if available)1 parsnip, trimmed1 root celery, peeled2 celery stalks1 onion, peeled1 leek trimmed1 bunch parsley4 sprigs fresh or ¼ teaspoon dried thyme 4 leaves lovage (optional)8 black pepper corns3 allspice berries½ teaspoon coriander seeds1 bay leaf¼ nutmeg1 teaspoon Celtic sea salt4 l water


Countless books have been written about the use and benefits of chicken soup. Your grandmother or mother probably have made it for you when you grew up. So I am refraining from getting into lengthy dis-courses and give you the recipe for making your own. This versatile stew-like dish can be adapted to any season. Use chicken or beef bouillon from the recipe given on the previous pages, including the meat you set aside. We double up its healthy load of nutrients with a variety of fresh seasonal vegetables and herbs. You can vary them to your taste, depending on what is available at your local market.

Ingredients:

2 l bouillon (chicken or beef)1 lb / 500g soup meat (chicken or beef) cut in cubes2 tablespoons olive oil 1 onion, diced3 cloves garlic, finely chopped4 tomatoes, diced1 red bell pepper, sliced2 carrots, sliced½ leek, thinly sliced½ cauliflower, trimmed and cut into small rosettes1 celery root, peeled and cut into small sticks2 sweet potatoes, peeled and cubed1 courgette (zucchini), sliced100 g green beans, trimmed and cut into bite size 5 sprigs oregano, finely chopped5 sprigs thyme, finely chopped1 bunch parsley, finely chopped1 bunch basil, finely choppedsalt to tasteground black pepper to tasteOptional: ½ package gluten free pasta ( Ronzoni

gluten free - made from white rice, brown rice, corn and quinoa; or Barilla PLUS - made from chickpea, flaxseed, lentil and oat flour; or any other brands of pasta products rich in fibre)

Heat the olive oil over medium low heat in a large pot. Add chopped garlic and onion, sliced leek and stir for a few minutes until the onion is translucent. Add diced tomatoes and sliced bell peppers and stir for five minutes. Add bouillon and bring to boil. Now add the rest of the vegetables and herbs and let them simmer for about 15 minutes. Add the meat and take the pot off the fire. Optional: Meanwhile heat 1 l water with ¼ teaspoon salt and bring to boil. Add the pasta and boil for 7 minutes. Drain the pasta and add it to the soup. Season with salt and pepper to taste. If you have time to let the soup cool and then reheat it, you will achieve an even more intense flavour.

COMFORTING CHICKEN ORBEEF AND VEGETABLE SOUP

© m

yvie

wpo

int/

stoc

k.ad

obe.

com



COURGETTE SOUP

Refreshing High Fibre Blood Sugar Stabiliser

Courgettes (zucchini) are part of the summer squash vegetables. In the US they are genetically modified, therefore it is best to use organically grown products. Low in calories, they are a guilt free indulgence and can help satisfy your appetite without having to resort to heavy carbohydrates. The nutrient dense vegetable has zero fat, lots of fibre and anti-inflammatory as well as antioxidant phytonutrients. It contains vitamins B6, riboflavin, folate, C and K. A great source of potassium, it may help to lower blood pressure by lessening the harmful effects of salt on the body. The vitamin C content may help improve endothelial function and therefore protect against clogged arteries.

Ingredients:6 portions

2 tablespoons olive oil4 cloves garlic finely sliced1 onion cut in rings4 medium courgettes sliced into ¼ inch ringssaltpepper (preferably white)a pinch of ground nutmeg1 l water1 large or 2 medium potatoes peeled and sliced 2 tablespoons chopped fresh parsley 1 teaspoon freshly squeezed lemon juiceoptional: 1 tablespoon chopped fresh tarragon

Heat the olive oil at low setting. Add garlic and onion and stir until slightly yellow (do not brown!). Add the courgette slices, salt and stir over medium heat for about 5 minutes. Add the sliced potatoes and 1l of water and let it simmer for about 20 mi-nutes. Remove from heat and flavour with nutmeg, pepper, lemon juice and herbs. Transfer into a blender and blend until creamy.


Jan

Rega

n


Flavourful Immune Booster

SPICED PUMPKIN SOUP When pumpkin soup starts appearing on the

menu, we inevitably know autumn has arrived. Creamy soups stimulate the palate and prepare the stomach for a meal in the company of friends and family, or serve as a warming snack on a cold evening. While any variety makes a great soup, we suggest Hokkaido pumpkin (also known as red kuri squash), not only for its chestnut like flavour, but also for matters of kitchen efficiency. Its skin is edible and does not have to be removed. As pumpkins are particularly rich in vitamin A, high in vitamin C and a good source of vitamin E, iron and folate, they can be very beneficial for the immune system. Their potassium and high fibre content may promote heart health.


2 tablespoons olive oil200g shallots, peeled and sliced2 lbs (1 kg) Hokkaido pumpkin, seeds and membranes removed and roughly chopped¼ teaspoon ground cumin¼ teaspoon ground coriander¼ teaspoon ground turmeric¼ teaspoon ground black pepper1/8 teaspoon ground cardamom70 ml white wine1l watera pinch ground nutmegCeltic sea salt to taste1 bay leaf1 inch piece of peeled ginger250 ml canned coconut milk fresh squeezed juice of ½ lemon1 tablespoon pumpkinseed oil½ bunch cilantro finely chopped

Heat the oil at medium low setting in a large pot. Add the shallots and stir until soft. Do not let them brown. Add ground cumin, ground coriander, turmeric, black pepper, ground cardamom and nutmeg and stir until fragrant. Add pumpkin and stir for about 5 minutes, then pour the wine over it and let it evaporate. Add water, salt, bay leaf and ginger and cook gently for 30 minutes. Remove the bay leaf and ginger and discard. Blend the soup in a food processor or blender, then stir in coconut milk, pumpkinseed oil and lemon juice. Garnish with chopped cilantro and serve. Try it with a slice of our flourless herb-nut bread!


Jan

Rega

n


A Burst of Umami Flavour to Slash Cholesterol

SHIITAKE MUSHROOM SOUP

Shiitake mushrooms are prized for their rich umami flavour as well as a number of health benefits. Originally from East Asia, they grow naturally on decaying hardwood trees and are sold fresh or dried. Some people prefer dried shiitake, as their umami flavour is more intense. Low in calories and a good source of fibre, B vitamins and miner-als , they contain many of the same amino acids as meat. They also contain substances which may lower cholester-ol and keep plaque from forming along the artery walls. Regular consume of shiitake mushrooms has been linked to insulin regulation, improved immune function and lowered inflammation. As the only natural plant source of vitamin D the versatile fungus could also help to build strong bones, assisting with calcium absorption.

For culinary purposes shiitake provide a strong savoury base note for soups, pastas, stir fries and rice dishes. If used in their dried form, they must be soaked in warm water, which then can be used for additional flavour.


3 tablespoons olive oil4 shallots, sliced1 leek, sliced1 clove garlic, chopped1 lb (450g) fresh shiitake mushrooms or 3 oz (90 g) dried shiitake mushrooms, stems removed1 shot brandy or cognac1 l chicken broth (or vegetable broth)400 ml coconut milk 1 teaspoon fresh thyme leavessea salt to tasteground black pepper to tastefreshly squeezed juice of ½ lemon

If you are using dried mushrooms, soak them in room temperature water for at least 30 minutes. Then drain and add the soaking water to your broth. Whether you are using fresh or dried shiitake, be sure to remove the stems, as these are too fibrous to eat. If you wish you can simmer them in the soup for flavour and then discard before blending.

Heat the olive oil in a pot over medium low heat. Add the shallots, garlic and leek and stir until golden. Now add the mushrooms and let them cook for about 10 minutes, while occasionally stirring. Pour cognac or brandy over the mix-ture and let it evaporate. Fill up with broth and coconut milk and bring to simmer. Add spices and herbs, cover and let it simmer for about 1 hour. Add lemon juice and blend.


Jan

Rega

n


This “Nitrate Cocktail” may Help Keep Your Blood Pres-sure in Check

RED BEET-VEGETABLE SOUP

Red beets are a popular root vegetable in many cuisines around the world. Their autumnal hues of deep crimson and magenta come from a pigment called betalain, which has anti-inflammatory properties. Few calories, an abundance of vitamins, minerals and especially inorganic nitrates provide numerous health benefits. The body converts the nitrates into nitric oxide, which is essential for dilating blood vessels and thus, reducing blood pressure.


3 tablespoons olive oil1lb / 500g red beet roots1 carrot1 parsnip 1 leek1 bunch parsley2 stalks celery1.5l chicken or beef bouillon2 onions, finely chopped½ lb / 250g white cabbage, cut in stripes½ lb / 250g sweet potatoes peeled and cubed1 bay leaf6 peppercorns2 cloves¼ teaspoon ground cumin½ lb / 250 g tomatoes, dicedCeltic sea salt1 crushed garlic clove4 tablespoons apple cider vinegar (or vinegar of your choice)ground black pepper1 cup / 250 ml non-fat sour creamOptional: dill for garnish

Clean and wash (but do not peel) the beets and cut them in cubes. Slice carrot, parsnip, celery and leek. Heat the olive oil over medium low heat in a large pot. Add the vegetables and stir for a few minutes. Add the bouillon and the parsley and simmer for 20 minutes. Now add the spices and vegeta-bles and simmer for 30 more minutes. Take off the cook top and flavour with salt and black pepper to taste, apple cider vinegar and fold in the sour cream. Transfer to a blender and puree. Serve with a garnish of dill if available, and a slice of our nut-herb bread


Jan

Rega

n

LIFE EXPECTANCY


Spoiled by global access to pretty much any-thing we can conceive of with a few clicks on an app, we easily lose track of what it takes to acquire real life skills (does anyone still know how to read a map?), or to maintain a healthy activity level. Conditioned to having everything furnished to us in the blink of an eye, the spark of imagination required for creating something of our own has fallen by the wayside long ago.

And those who still find it get frustrated with the effort it takes to actually master what they set out to do. We find competence, individuali-ty and versatility dwindling at warp speed, af-fecting our mental well-being and consequently our physiological quality of life. Our life expec-tancy is not merely a matter of what we eat, which country we live in or how many hours and dollars we spend at anti-ageing clinics.

The secret of how to still make a difference and look glamorous at 96

A REMARKABLE LIFE FOR ART

ROSALIA MARESCA

Rosalia Maresca as Tosca


© p

eshk

ova/

stoc

k.ad

obe.

com


rounded by sailors, entertaining them with song and dance. All of Mr. Maresca’s children were learning how to play an instrument. Young Ro-salia quickly became proficient in playing the pi-ano and marketed her skill to earn herself voice lessons. She offered her services as piano accom-panist for other vocal students to a voice teacher living next door. In exchange she received vocal instruction.

After an art scholarship in high school, the first opportunity for operatic experience came through an acquaintance she made, while work-ing at her family business in her free time. A cus-tomer recommended the fledgling artist to the head of a renowned opera workshop in Manhat-

tan, where even Metropolitan Opera singers seized opportunities to get their feet

wet with new parts. After having garnered experience in a variety

of fully staged performances, the young lady was offered a leading role in Brooklyn.

The 21 year old newcom-er made her professional stage debut as Adalgisa in the opera Norma. Miss Maresca succeeded in making a name for herself and consequently got her own radio show, complete with orchestra, at a sta-tion broadcasting to New

York’s large Italian speaking population. The announcer

for her programme was one Mike Bongiorno, who would

not only become Miss Maresca‘s first husband, but upon his return

to Italy in 1953 became known as the “Father of Italian Television” and

the country’s most popular TV host. Rosalia pursued her operatic career, singing an extensive soprano repertoire with distinguished compa-nies throughout the United States and Europe, sharing the stage in leading roles with stars like Renata Tebaldi and Franco Corelli. In 1966, she toured Europe with Martha Graham dance company as female lead singer in the acclaimed avant-garde ballet Klytemnestra.

Like Tosca, one of the heroines she has por-trayed, Mrs. Maresca has devoted her entire life to art: cultivating her vocal career, raising a daughter- from her second marriage with tenor Mario Laurenti- to be a professional musician, teaching voice to a great number of performers

It largely depends on the choices we make re-garding how to spend our time and what we pay attention to.

Today’s inspiration on the subject is a female counter part to last issue’s lively centenarian An-ton Coppola. I am about to share the intriguing tale of former soprano Rosalia Maresca’s so far 9.5 well-spent decades. For that matter please allow me, dear reader, to usher you into the foyer of Straz Center for the Performing Arts in Tampa, Florida, right in front of the stage door, late at night on February 9th 2019. We are post-performance at the world premiere of Cop-pola’s opera “Lady Swan White”, waiting for the 28 year old leading tenor, Thomas Massey, to emerge. His entire family has taken posi-tion in a semi-circle - ready to shower him with exhilaration over his out-standing performance. As I am ap-proaching the group, I spot his grandmother Rosalia Maresca. At 95 the former opera singer, now vocal instructor, accom-panist and mentor of young singers, exudes beauty and confidence. Styled like she just stepped out of a Dolce and Gabbana ad, she turns around and beams at me. (She would probably think you are talking about a new gelato flavour, were you to mention the Italian luxury brand to her). But she is the real deal. With her ancestors hailing from Sorrento, Italy, Ro-salia embodies the original culture and femininity the famed designer duo continues to draw inspiration from. Ms. Maresca has always created her own style – in life, in fashion and in art. She belongs to an extraordinary breed of women, whose ra-diance and aesthetic quality transcend any age and physical appearance.

At the event of her birth on August 16th, 1923, in a Manhattan brownstone home, Rosalia’s fa-ther had to toss a gold coin into the midwife’s basin to honour the services rendered. His daughter arrived in the year the Walt Disney Company was founded and the Hollywood sign was inaugurated, two years before “The Great Gatsby” was first published. When at age five, her parents took her on a boat trip to Italy, the little girl was frequently found on deck, sur-

© B

runo

Hol

lyw

ood


of all ages, serving as a judge in vocal competi-tions, running opera workshops and establish-ing musical programmes in churches. At 95 she still continues her activities. A few months ago, in 2018, she received (and politely declined) an offer to appear in the title role of Tchaikovsky’s Queen of Spades. Her most recent contribution to the world of art and music is her grandson, Thomas Massey. Encouraged, supported and mentored by his grandmother, he completed a musical education at a renowned New York College and has since advanced to sing leading roles at New York City Opera and other notable opera companies in the US. He calls her before every assignment, discussing technical ques-tions, drawing information from her vast per-forming experience and consulting her unerring sense for interpretation.

Ms. Maresca had generously agreed to an in-terview, to share her secrets of success in main-taining a meaningful and healthy life with grace and beauty throughout almost a century. She made the necessary arrangements for the meet-ing by e-mail, drove herself to the location and arrived completely prepared with pictures and an outline of her professional accomplishments already printed for me. We are not strangers, as Rosalia has been my indispensable vocal coach and accompanist for 15 years. I had ample op-portunity to observe her disciplined, active and driven lifestyle. She is not a pampered wom-an resting on her laurels or looking to the past for pleasurable experiences. As you may glean from the brief rundown of her professional ca-reer, Rosalia started to create her own resources from a very early age. Whether as an accompa-nist at the piano, working at her father’s shop, on stage or on the air, the engaging manner of her delivery on a given job never failed to win her the next playing field. She treats every en-deavour with the same reliable professionalism, infused with wit and beauty.

Tenor Thomas Massey with Family

Rosalia Maresca as Cio Cio San in Madama Butterfly

© B

runo

Hol

lyw

ood


Rosalia Maresca as Mimi in La Boheme


In 1923, the year she was born, the life expectan-cy for women was 58.5 years. How did she manage to surpass the statistics by almost 4 decades, staying active, healthy, maintaining her good looks (without ever having seen the inside of an anti-ageing spa!) and continuing to live a rewarding life? Her heritage was, of course, a ticket to growing up on a Mediter-ranean diet, which, given her Italian genes, became a lifelong preference. Though in her teens she started avoiding breads and sweets and still does to this day.

As singers depend on physical well-being for prop-er vocal production, a disciplined lifestyle is the only approach to a long-term career. “Know your body and know what works for it. Eat with moderation, no smoking, no drinking, always sufficient sleep.”

After a thyroid surgery in her twenties, the young singer had been given medication and started expe-riencing nervous hysteria as a result. She quickly be-came aware of the problem, got off the medication and resolved to resort to natural remedies, nutritional supplements and Chiropractic care instead - a modus operandi she has adhered to ever since. In terms of physical activity, growing up in New York in the 1920s accounted for lots of walking and climbing countless flights of stairs. A great breathing technique, acquired through years of classical vocal training and main-tained throughout her professional career, became second nature and helps her stay healthy and fit. When I inquire as to how she deals with physical chal-lenges today, she illuminates her approach with an example: “If I wake up with pain and swelling in my ankle, I command it to cease, for I am going to get up anyway, and I will walk as I please. And I mean it! Lo and behold, soon enough the trouble just dissipates.”

Sitting at home spending hours watching TV had never been an option in her busy life. Being a per-former she spent a lot of her time memorizing parts and musical scores and rehearsing. Now in her 96th year, she still works daily, teaching voice, coaching performers and putting on musical programmes. Nev-er missing a beat, she had her eyes laser treated and therefore (sight-!) reads music without needing glass-es. She claims she works on staying mentally sharp by solving cross word puzzles and sudoku. I would like to interject, that her mind is perfectly capable to compensate and cover up any of the singers’ mistakes when accompanying them on the piano during oper-atic performances (I have been a frequent beneficiary of this skill). In my humble opinion, her mind stays sharp by helping others daily to increase control over their minds and improve their skills on a large scale. Running the show is second nature to her. Being in command of her own, and to a degree of other minds, is part of that.

Her keen perceptions, the confidence, humour and nonchalance acquired during a career of 8 decades

truly make her a beacon for everyone she chooses to work with. She strongly believes in helping others with everything one has to offer. In Rosalia’s case that is not limited to teaching vocal and performing skills, but rather a concept of creation. Tirelessly creating opportunities for young singers, using her network-ing skills to get them in touch with potential collab-orators, organising master classes with high-profile co-stars of the days back when, she provides a tre-mendous input, helping students pursue their most precious dreams of creating on an artistic level. Her existence seems to take place on a higher plain of ac-tion. Never ceasing to forge ideas of what, and how it can be done, Ms. Maresca feels her support of others is keeping good karma in motion. She always feels most generously rewarded for her efforts.

The nonagenarian uses the digital amenities of the 21st century in her favour without loosing sight of herself. She writes and answers e-mails every morn-ing and evening. Staying in touch with everyone who is important to her - friends, family and esteemed for-mer colleagues all over the world - is an integral part of Ms. Maresca’s life. This includes frequent lunches with friends who treasure her company. For holidays and special occasions she treats them with e-greeting cards of her own creation, complete with impromptu poetry. Her friendship with 102 year old Anton Cop-pola and his wife Almerinda goes back 70 years, as he often conducted the orchestra for her radio pro-grammes early in her career.

The subject of good looks, she says, is a matter of continuously creating your appearance. She considers the mental approach senior to elaborate beauty reg-imens or procedures. “Thinking with the elements of beauty means to know what works for you, how you want to present yourself to your environment, which look is appropriate for the occasion.” She believes in looking her best every day. Without any effort, her style always seems to mirror the aesthetic of the lat-est fashions. I would see her in ponchos crocheted by her mother in shades matching her outfits, or sport-ing dressy trainers with flower print dresses - without ever resorting to a fashion blog. The sense of style is an inherent component and a necessity of her cul-ture, as much as her profession. She gets compliments on her looks every time she leaves the house. Rosa-lia forges her fate with competence, love, care and a sincere belief in commanding herself and her body to achieve what she wants to accomplish every day.

Above all, she trusts her power of thought to change reality.


The Art of Seasonal Eating

Our chef recommends

SHIFTINGCULINARY

GEARS TUNING UP FOR AUTUMN

LIFESTYLE

As hard as it may seem to say goodbye to summer, sea-sonal variations are like a breath of fresh air for our culi-nary habits. Though we are going to miss long evenings and carefree outdoor meals during the colder part of the year, there is endless beauty and bounty to every season.


The approach of autumn invokes its own composition of pleasures to be discovered. With temperatures dropping and leaves changing from clouds of of green to bursts of orange, yellow and burgundy, we gravitate towards decorating the indoors with what is blooming, fruiting or even elegantly dying, and sharing heartier (no pun intended) meals, comfort foods and warming spices. En-joying the bounty of autumn foods creates harmony with the cycle of nature. Figs, plums, grapes, cranberries, fen-nel, cabbages, chestnuts, pears, yams, pumpkins and their kin stimulate our senses and facilitate the changes in metabolism required for weathering the elements on chilly days. Seasonal eating allows us to indulge in fresh, locally grown produce and the delightful creations of re-gional cuisine.

Of course, food is not merely a source of culinary adven-ture and bodily energy, it actually provides information, which regulates gene expression. One third of the hu-man genes react to what kind of food we supply. With the support of seasonally adapted nutrients, our genes receive the material to stimulate cells, to boost immune function, increase energy, produce cholesterol-lowering enzymes, open up the arteries and prevent blood clots from forming. A heart healthy diet includes foods, which promote functionality of the cardiovascular system and increase vitality.

It is definitely possible to enjoy the best of both worlds with healthy seasonal meals and enticing flavour combi-nations. And yet there is another component available for those, who wish to occasionally elevate their daily toil with a touch of artistic creation. Though it may seem far fetched to some, the pursuit of aesthetics is easily extended to the presentation of even the simplest foods. Embracing the element of art as one of life’s necessities, our autumn menu has been inspired by a visit to a con-temporary glass art collection at Imagine Museum in St. Petersburg, Florida. Discover the artwork and its culi-nary counterparts on the following pages.

© N

orbe

rt S

eebö

ck

© Ja

n Re

gan


GRAIN-FREE PALEO HERB - NUT BREAD

“Why grain-free?”, you might ask. Well if grain, even whole grain, gets processed into flour, it is ground so finely, that it gets absorbed into the blood stream as fast as sugar and therefore spikes blood sugar levels, causing inflamma-tion – a detrimental factor for the health of your arteries. As the liver uses simple carbo-hydrates to make triglycerides, these also have a negative effect on your lipid profile. How-ever especially in the colder part of the year a life without bread seems hard to imagine, therefore we are presenting a little luxury: a bread recipe based on almond flour, walnuts, pistachio nuts, seeds and arrowroot starch, en-hanced with the flavour of abundant herbs - to

go with soups, dips and spreads or with slices of turkey breast and tomatoes. If you want to have it for breakfast, you can prepare a sepa-rate loaf without the herbs. It tastes great when toasted and served with almond- or walnut butter, or sliced avocado. The main ingredient of our recipe is almond flour. Almonds contain lots of fibres, healthy fats, protein, magnesium and vitamin E. They can assist with blood sug-ar control, their magnesium content can help lower blood pressure levels, a study has shown consuming one or two handfuls of almonds a day may lead to mild reductions in LDL choles-terol and prevent its oxidation.

© M

arle

ne R

ose

Lividus, 2010William Carlson, painted and polished cast glass


Ingredients for 1 loaf

1 ½ cups blanched almond flour ¾ cup arrowroot powder¼ golden flax meal½ teaspoon Celtic sea salt½ teaspoon baking soda5 eggs1 teaspoon agave nectar or honey1 teaspoon apple cider vinegar½ cup walnuts coarsely chopped½ cup pistachio nuts coarsely chopped½ cup pumpkin seeds1 bunch oregano1 bunch thyme3 sprigs rosemary2 sage leaves1 handful of basil leaves

(you can vary the herb ingredients to your taste or use what you have at hand)

Thoroughly grease a loaf pan and preheat the oven at 350ºF (175ºC).Wash and dry the herbs and chop them finely, set aside.

Combine almond flour, arrowroot powder, flax meal, sea salt and baking soda in a bowl.In a separate bowl blend the eggs for 5 min-utes until they become frothy. Add vinegar and agave and mix. Now add the dry ingredients and blend. Stir in seeds and herbs and trans-fer the dough into the loaf pan. Bake for 35 minutes or until a toothpick inserted into the centre of the loaf comes out clean. Remove from the pan and let it cool. Store wrapped in parchment paper in a zip lock bag.

© Ja

n Re

gan


MÂCHE SALAD

With their dense nutty flavour, the dark green rosettes are a popular addition to the palette of greens in the heart-healthy repertoire of fresh vegetables. Also called lambs lettuce or corn salad, it is one of the most pleasant tasting and nutritious greens. Containing almost as much vitamin C as lemon juice, boasting substantial amounts of A and B vitamins, iron, potassium and copper mâche is a true heart hero. Potas-sium helps regulate blood pressure and copper assists with keeping cholesterol levels in check.

© M

arle

ne R

ose

My favourite breakfastGinny Ruffner, 2016frameworked soft glass


Ingredients:(4 portions)

100 g mâche salad2 shallots, finely sliced2 pears cored and thinly sliced1 hand full grated parmigiano reggiano4 tablespoons chopped hazelnutsOptional: 1 hand full edible flowers

For the dressing:3 tablespoons pumpkinseed oil1 tablespoon fig vinegar (you can use balsamic vinegar, if fig vinegar is not available to you)smoked Celtic sea salt to tastefreshly ground black pepper to taste

Arrange the mâche rosettes on salad plates. Garnish with sliced shallots, pear slices and edible flowers. Sprinkle with chopped hazel-nuts and grated parmigiano reggiano. For the dressing, mix the ingredients in a small bowl and then drizzle over the salad

© Ja

n Re

gan

ROASTED BUTTERNUT SQUASH WITH SAGE, FETA AND RASPBERRY DRESSING

With its soft pale yellow hue and oblong shape, the versatile vegetable (technically it is actu-ally a fruit) doubles as a decorative mood set-ter for the autumn theme in kitchen and din-ing room. In our recipe the sweet and nutty taste makes a great counterpoint for the feta, complemented by a mild balsamic acidity and gentle bitterness from the sage. The nutritional benefits include fibres, vitamins, minerals and antioxidants abound. It is thought that the high carotene content of butternut squash protects heart health by lowering blood pressure and reducing inflammation.


Preparation time: 35 min


½ butternut squash½ cup /125 ml olive oilCeltic sea saltfreshly ground pink pepper1 hand full fresh sage leaves½ lb /125 g feta cheese2 tablespoons Xylitol from birch½ lb/125g frozen mixed berries (raspberries, blackberries, blueberries)4 tablespoons water2 tablespoons fig vinegar or balsamic vinegar

Preheat the oven to 360ºF (180ºC). Peel the butternut squash, cut it in half, take veins and seeds out and cut into slices. Grease a baking sheet with olive oil and arrange the butternut slices, then drizzle them with a little olive oil. Bake them for about 10 minutes. Remove from the oven and let them cool. In the meantime, heat the rest of the olive oil in a small sauce-pan over medium high heat and fry the sage leaves for just a moment. Remove them swift-ly from the pan with a perforated spoon and place them on a sheet of paper towel. Pat dry with paper towel. Arrange the butternut slices on a serving dish and decorate with the sage leaves and feta slices. Vinaigrette: Place the berries, water, salt, pep-per and vinegar in a blender and mix until smooth. Drizzle the salad in arabesque pat-terns.

Magnifying Hyperbole Michael Taylor 2016 Cast, polished and laminated optical glass


Mar

lene

Ros

e


© Ja

n Re

gan

BAKED FIGS

Figs are fabulous for the heart. Their high calcium and fibre content is matched by ex-traordinary amounts of antioxidants, such as lycopene, lutein and beta- carotene. Roasting these delightful fruits helps to enhance their flavour and sweetness, making them a perfect companion for the pork tenderloin medallions. Alternatively you can serve the baked figs for dessert with a dollop of plain yoghurt infused with a hint of lime and xylitol.

Passage, Daniel Clayman, 1993 cast glass, bronze


Preparation time: 20 min baking time


8 ripe figs1 bunch fresh thymeolive oil

Preheat the oven to 390ºF/200ºC. Cut the figs in half lengthwise through the stem, so their natural shape is preserved. Take leaves off the thyme sprigs and sprinkle them into a baking dish. Place the figs with the cut side facing up in the baking dish and drizzle with olive oil. Bake for 20 minutes and serve with the medal-lions of pork tenderloin

© M

arle

ne R

ose


© Ja

n Re

gan

MEDALLIONS OF PORK TENDERLOIN

Pork tenderloin is as lean as boneless skinless chicken breast. You can really serve the me-dallions with any kind of vegetable sides and create a great variety of meals from this simple base. We love it especially in combination with our autumn inspired side dishes of roasted but-ternut squash and baked figs.

Magnifying Hyperbole, Michael Taylor 2016 Cast, polished and laminated optical glass



1 ½ lbs/750 g pork tenderloin2 tablespoons olive oil½ teaspoon ground cumin3 cloves crushed garlic3 Juniper berries, crushedfreshly ground black pepper4 sprigs fresh oregano, leaves taken off and finely choppedsalt4 oz/125 ml port wine

Rinse the meat with cold water and pat it dry with paper towel. Rub it with crushed garlic, cumin powder, crushed juniper berries, black pepper and chopped oregano leaves.Drizzle with olive oil and let it marinade for at least 30 minutes. Heat the olive oil in a pan. The oil should be very hot, just before it starts smoking.Meanwhile cut the meat into 1 ½ inch medal-lions and place them into the pan. Cook for about 3 minutes on each side. Remove the medallions from the pan, sprinkle them with salt and pepper and let them rest for at least 2 minutes before serving. In the meantime pour the port wine into the pan, let it simmer and stir for a few minutes. Pour the liquid over the medallions and serve with baked figs and roasted butternut squash.

© M

arle

ne R

ose

© Ja

n Re

gan

CASTAGNACCIOI grew up in Lower Austria, in the foothills of the Alps, where moderate elevations and a milder climate accommodate the cultivation of chestnut trees. We owe their occurrence throughout our mixed woodlands to the an-cient Romans, who never liked to live with-out their accustomed luxuries, even when sta-tioned at obscure outposts in Pannonia. In late autumn, when the trees drop the spiny burs with their precious contents to the ground, collecting chestnuts in the forest is still consid-ered a popular family outing today. While the mild sweet taste of roasted chestnuts remains a treasured November joy, chestnut flour is available in Italian markets, health food stores or online all year round. Castagnaccio is a rural Italian dessert of Tusca-ny and the Northern regions, first mentioned

in a culinary scripture of the late Renaissance. Made from chestnut flour, water, olive oil, plumped raisins, pine nuts and various herbs, it is prepared in a flash and has a relatively short baking time of 20 minutes. Different dried fruits, nuts, herbs and spices can be add-ed for variation. Grain free, gluten free, sugar free, dairy free and vegan, it is an ideal snack for teatime on a foggy afternoon and tastes best when eaten slightly warm.

Chestnuts are a great source of dietary fibre, B vitamins and vitamin C, as well as manga-nese and magnesium. Chestnut flour is glu-ten free and contains complex carbohydrates, therefore unlike flower from grains, it does not spike blood sugar levels.


Ingredients:

50g raisins375 g chestnut flour600 ml water6 tablespoons extra virgin olive oil pinch of Celtic sea salt50g pine nutsleaves of 3 rosemary sprigs, finely choppedOptional for variation: 5 diced dried apricots, 50g chopped walnutsfennel seeds

Put the raisins in a small dish and cover with water. Let them soak for 1 hour.Grease a 27cm baking dish (preferably one without a removable bottom) with 3 table-spoons of the olive oil and preheat the oven to 450ºF (230ºC).In a bowl combine the chestnut flour, water, pinch of salt and olive oil. Mix until you have a creamy dough. Drain the raisins, add ½ of them to the dough and transfer into the baking dish. Smooth out and top with the other ½ of the raisins and the pine nuts. Bake for about 20 minutes or until the surface starts to crack. Remove the castagnaccio from the baking dish and serve warm. For extra luxury you can add a dollop of ricotta with a dash of (chestnut-)honey and some ground dried orange zest. Re-frigerated it lasts for one week.

MandalaSteven Weinberg, 2016Cast, polished, carved glass


Mar

lene

Ros

e

© d

bvira

go/s

tock

.ado

be.c

om©

ess

entr

ics


Stretch and Strengthen All Muscles of Your Body in 30 Minutes per Day - at Any Age.

Age Backwards, Get Strong and Manage Pain with the

ESSENTRICS WORKOUT


ESSENTRICS WORKOUT

You cannot quite get yourself to exercise on a regular basis? After your recent recovery from illness, physical activity seems daunt-

ing? You have an aversion against drill sergeant like fitness coaches? I fully understand. I am an artist, female 54, have a busy career, a regimented schedule, a passion for what I do and a bad rela-tionship with numbers. My lifestyle does not really leave any time to go to the gym and my disposition is not one inclined to deal with counting METs and body mass index, or with a drill sergeant. The oc-casional walk on the beach or stints on the rowing machine account for the entirety of my exercise endeavours - not exactly what I am advocating in my articles. Of course I am fully aware that human bodies are designed to move, that despite their many other controversies medical doctors, specialists, chiropractors, naturopaths, herbalists, nutritionists and physical therapists, all agree on regular exercise being the single most important component of physical health. But neither facts, motivational clichés (“You rest, you rust” or “Use it or loose it”), nor the prospect of impressing my athletic sons by joining something like a cross

fit gym have been able to spring me into consis-tent action. A close friend saw an opportunity for change. She knows, come hell or high water, I do respond to respect, harmony and all things classi-cal. With a cunning strategic move, she introduced me to the Essentrics Workout Program. I found myself cornered, as all it requires is a yoga mat and a chair – items easily available in the comfort of my own home or any hotel room for that mat-ter. While it took a moment to get over my friend’s clever plot, I quickly fell in love with the easy to do well-tempered approach offered by former balleri-na turned fitness expert Miranda Esmonde-White.

For starters, the aesthetic Canadian is a woman I can relate to. She had a successful career as an artist, overcame her fair share of barriers in life, generously imparts her know-how and competence to others and exudes confidence that one can do it. Her classical inclination equally radiates from her appearance as well as her manner of addressing her following. Don’t get me wrong, the program is far from a casual walk in the park. Grace and respect do not exclude drive and achievement. On


© C

ourt

esy

of E

ssen

tric

s W

orko

ut P

rogr

am

the contrary, the former are most powerful allies in overcoming barriers to regular and adequate incre-ments of physical movement in one’s life. Let me give a brief overview of what I am talking about.

What is the Essentrics Workout?

Not all sports and exercises are good for ev-eryone. Many are fun and popular, but they also might be damaging to the joints and unbalancing the body. Nothing ages us more than injury, pain and immobility. A long and vibrant life requires a strong, mobile and injury-free body. According to Ms. Esmonde-White, the mission of Essentrics workout is to respectfully create a balanced, toned body, with focus on harmony between muscle strength, range of movement and enhanced mobil-ity - with little investment of time or money at any stage in life, from childhood to the senior years. The full-body technique systematically works every joint in the body. It incorporates various tech-niques: Proprioceptive Neuromuscular Facilitation, an advanced form of flexibility training involving both, the stretching and contracting of the muscle group being targeted and thus highly effective in

terms of improving flexibility and increasing range of motion, as well as other forms of strengthening movements. Recent scientific studies reveal, that regular, moderately intensive full body movements are most beneficial for physical well-being.

Designed to work out the functional muscle chains, Essentrics workout aims to liberate and empower all 620+ muscles in the body by re-lieving these from tension in the process. Ms. Esmonde-White has created an original program drawing from her experience with the strengthen-ing theories behind ballet, which create long, lean flexible muscles. In addition, the health promoting balanced and flowing movements of Tai Chi, as well as the healing principles of physiotherapy, which create a pain free body, are used to form a dynamic combination of strength and flexibility ex-ercises. The focus is on stretching apart the joints by elongating the muscles and connective tissues and challenging these in the lengthened position. The technique uses body weight only, thus making the exercises safe and readily adaptable to personal needs and limitations.


How does it work?

The Essentrics workout is a front runner in re-establishing the true meaning of fitness mea-sured in one’s ability to live actively and move freely without pain. The workout can either be done with an easy to follow DVD or streaming device in the comfort of your own home with a yoga mat and a chair, or in a group at a studio with a licensed instructor. Classes range from 20 minutes to one hour, always strengthening and stretching every muscle in the body eccentrical-ly, rebalancing the muscular structure through continuous rotational movements.

Results

Miranda originally developed the technique in 1997 in Montréal and has since helped thou-sands of loyal followers all over the world to lead a vibrant and healthy life. Her fitness show Classical Stretch (based on the same principles as the Essentrics workout) has aired on American public television since 1999.

She is also a New York Times bestselling author with her “Aging Backwards” books, giving us a new understanding of the role movement plays in slowing down the ageing process. Sharing scientifically backed information on how to recharge the body and providing 30-day workout plans, these works aim at assisting in the reversal of unpleasant signs of ageing such as stiffness, chronic pain, arthritis and exhaustion.

Where to find Essentrics

Free Essentrics workouts on YouTubeDiscover Essentrics TV Online streamingDVDs (available online in North America and Europe)Licensed instructors in North America and Eu-ropeAgeing Backwards books (available in North America and Europe)

If you are recovering from illness or an opera-tion be sure to consult your doctor or physical therapist regarding your choice of exercise.


© e

ssen

tric

s

EMBRACE YOUR HEALING PROCESS

The innovative device, created with a passion for excellence, clinically proven to reduce pain,

protect your sternum, optimise recovery, prevent complications, minimise risks and decrease hospital time.

CONFIDENCE CONQUERS

POSTHORAX™ Sternum Support Vest

Posthorax InternationalUnited Kingdom

2 Peveril Court 6-8London Road, CrawleyRH10 8JE West Sussex

Phone : +43.720.505345E-Mail : [email protected]

Web: www. posthorax.com

Adve

rtis

emen

t

EMBRACE YOUR HEALING PROCESS

The innovative device, created with a passion for excellence, clinically proven to reduce pain,

protect your sternum, optimise recovery, prevent complications, minimise risks and decrease hospital time.

CONFIDENCE CONQUERS

POSTHORAX™ Sternum Support Vest

Posthorax InternationalUnited Kingdom

2 Peveril Court 6-8London Road, CrawleyRH10 8JE West Sussex

Phone : +43.720.505345E-Mail : [email protected]

Web: www. posthorax.com

SUBSCRIBE TO YOURCARDIAC BULLETIN

Simply subscribe at: www. cardiacbulletin.comor by e-mail:

[email protected]

NEXT ISSUE RELEASE: DECEMBER 2019

Inspiring readers to create their own personalised lifestyle for long-term heart health.

Providing innovative, relevant information, curated to orientate, educate and implement

game-changing ideas and steps with focus on what CAN be done to reshape life towards a healthier,

happier future.

IMPRINTCardiac Bulletin is published

quarterly (4 times a year) by

Posthorax International Ltd.2 Peveril Court

6-8 London RoadCrawley RH10 8JEUnited Kingdom

For more information visit www.posthorax.comor send an email to

[email protected]

Texts & Contents: Susanne Epple

Graphic-Design: Andreas Balatka

Pictures: stock.adobe.com

Jan Regan Marlene Rose

Norbert SeeböckSusanne Epple

Printed in Austria by:Gutenberg Druck

Druckhausstraße 12540 Bad Vöslau

Disclaimer: Any contents of this magazine, such as any text, graphics or images are

for information purposes only and do not constitute medi-

cal advice. No content of this magazine is intended to be a substitute for medical advice,

treatment or diagnosis. Always seek the advice of a physician with any questions you have

regarding a medial condition. This magazine does not recom-mend or endorse any specific tests, physicians, products,

procedures, opinions or other information mentioned in this

magazine. Reliance on any information provided in this magazine is solely at your

own risk. You should consult a doctor/physician before be-ginning a program of exercise.

Discontinue your exercise session immediately if you

experience any pain, dizziness or discomfort.

your lifestyle magazine for heart health bulletin 3_e_web.pdf · game and in breads. their numerous...

Documents