34 FEBRUARY 2021 W e can do so many things to build our immunity, feel energetic all day long, sleep great, shed weight and look vibrant, and the good news is, it is easier than you think. The key to making changes is starting small and committing three to four weeks to make new changes part of your lifestyle. Here are five easy ways to rest, recharge and get on the healthy track for 2021: 1. Start your day with a cup of warm lemon water. Since your liver has been busy detoxing your system overnight, drinking warm lemon water first thing helps to flush out toxins while also providing hydration and vitamin C. You can add raw honey to increase antiviral, antifungal benefits. Just add the juice of half a lemon to warm water, add a teaspoon of raw honey and sip. (Using a glass or stainless steel straw will protect your teeth.) 2. Buy organic food as much as possible. We are consuming food all day long, and we want it to be clean and free of chemicals. Buying organic is easy to do, and it is the quickest way to start eliminating toxins. 3. Reduce processed foods. Every time you bring processed food into your system, you are also bringing in various artificial colors, sweeteners, thickeners, preservatives and sodium. Think about making some of the things you now purchase at stores from scratch, such as pasta sauce, hummus, salad dressings, soup and energy bars. When you must buy something packaged, go for foods that have five ingredients or less. 4. Get 7-8 hours of sleep per night. Your body repairs and replenishes itself during sleep. By not getting enough sleep, you weaken your immune system, your brain doesn’t function as well, it can lead to weight gain, and you are more susceptible to getting sick. It is a simple math problem. If you get up at 6 a.m., make sure you are asleep by 10 or 11 p.m. This means preparing for bed the hour before you need to be asleep. Turn off electronics, read something soothing, take a bath, etc. Let your brain relax! 5. Get movement daily. Exercise is the key to youth. It is critical for heart health, great for your metabolism and recent studies show it can help prevent Alzheimer’s disease. The optimal workout plan includes a mix of strength training and cardio. It doesn’t have to be an exact science. Get out for a run, walk or ride and mix in some push-ups, lunges and squats. Start with 10 minutes a day and work up to 30. You will start to see the benefits in a few weeks! youcare-selfcare.com Five simple tips for boosting health and immunity Plant - based Wellness Miriam Hahn is the owner of YouCare- SelfCare, a private wellness practice specializing in plant- based lifestyle and disease prevention. BY MIRIAM HAHN Miriam’s Corn Chowder • 4 cups roasted corn (1 bag, frozen) • 1 red pepper, diced • 1 red onion, diced • 4 cloves garlic, minced • 2 jalapenos, diced • 1 cup cilantro, chopped • 3 cups yukon potatoes, diced • 4 cups vegetable broth • 1 tsp each: cumin, pink salt • 1/2 tsp each: celery seeds, smoked paprika • 4 oz vegan cream cheese 1. Saute the onion, garlic and red pepper in a soup pot for 5-8 minutes. 2. Add the cream cheese and mix until blended. 3. Add in potatoes, broth, spices and cilantro. Bring to boil and then reduce to low for 5 minutes. Add frozen corn and cook 5 more minutes. (test to make sure potatoes are done) 4. Blend half of soup using an immersion blender or regular blender. 5. Top with more red onion, cilantro and jalapenos! Miriam’s Corn Chowder Miriam’s Corn Chowder Saute the onion, garlic and red pepper in a soup pot for Add in potatoes, broth, spices and cilantro. Bring to boil and then reduce to low for 5 minutes. Add frozen corn and cook 5 more Blend half of soup using an immersion blender or regular blender. Top with more red onion, cilantro and jalapenos! Miriam’s Corn Chowder Miriam’s Corn Chowder Saute the onion, garlic and red pepper in a soup pot for Add in potatoes, broth, spices and cilantro. Bring to boil and then reduce to low for 5 minutes. Add frozen corn and cook 5 more Blend half of soup using an immersion blender or regular blender. Top with more red onion, cilantro and jalapenos! PREP TIME: 15 MIN • COOK TIME: 20 MIN • TOTAL TIME: 35 MIN Instructions Ingredients Local newspapers have the print and digital advertising solutions to help businesses bring customers back and quickly regain lost revenue. Local newspapers’ reach across products has never been higher. And with special packages tailored to local businesses, there are options for any size business with any budget. FOR LOCAL BUSINESSES NEWSPAPERS HAVE YOUR BACK. When it comes to delivering results for local businesses, NEWSPAPERS HAVE YOUR BACK Reach, Results, Solutions America’s Newspapers is a national association supporting journalism and healthy newspapers in our local communities. Find out more at www.newspapers.org or follow us on Twitter @newspapersorg or on Facebook @americasnewspapers. Reach, Results, Solutions Local newspapers have the print and digital advertising solutions to help businesses bring customers back and quickly regain lost revenue. Local newspapers’ reach across products has never been higher. And with special packages tailored to local businesses, there are options for any size business with any budget. FOR LOCAL BUSINESSES NEWSPAPERS HAVE YOUR BACK. When it comes to delivering results for local businesses, NEWSPAPERS HAVE YOUR BACK Reach, Results, Solutions America’s Newspapers is a national association supporting journalism and healthy newspapers in our local communities. Find out more at www.newspapers.org or follow us on Twitter @newspapersorg or on Facebook @americasnewspapers. AWA R D W I N N I N G N E I G H B O R H O O D N E W S S I N C E 1 9 9 3 AWA R D W I N N I N G N E I G H B O R H O O D N E W S S I N C E 1 9 9 3 Local newspapers have the print and digital advertising solutions to help businesses bring customers back and quickly regain lost revenue. Local newspapers’ reach across products has never been higher. And with special packages tailored to local businesses, there are options for any size business with any budget. FOR LOCAL BUSINESSES NEWSPAPERS HAVE YOUR BACK. When it comes to delivering results for local businesses, NEWSPAPERS HAVE YOUR BACK Reach, Results, Solutions America’s Newspapers is a national association supporting journalism and healthy newspapers in our local communities. Find out more at www.newspapers.org or follow us on Twitter @newspapersorg or on Facebook @americasnewspapers. Local newspapers have the print and digital advertising solutions to help businesses bring customers back and quickly regain lost revenue. Local newspapers’ reach across products has never been higher. And with special packages tailored to local businesses, there are options for any size business with any budget. FOR LOCAL BUSINESSES NEWSPAPERS HAVE YOUR BACK. When it comes to delivering results for local businesses, NEWSPAPERS HAVE YOUR BACK Reach, Results, Solutions America’s Newspapers is a national association supporting journalism and healthy newspapers in our local communities. Find out more at www.newspapers.org or follow us on Twitter @newspapersorg or on Facebook @americasnewspapers. 602.840.6379 | 3850 E. Indian School Road | arcadianews.com

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