PULSE Spring/Summer 2016

SPRING /SUMMER 2016

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NATIONALNURSES WEEKA CELEBRATION THROUGH HISTORY

STRESS LESS!

SPRING & SUMMERFASHION TRENDS

DOWN TO THE CORE:QUICK WORKOUTS TO STRENGTHENYOUR MID SECTION

WARM WEATHER RECIPES

FEATURED ARTICLE:PEDIATRIC CARE

SPRING & SUMMERFASHION TRENDS

by Nurse Mates®

Styles and colorsand prints oh my!

NATIONALNURSES WEEKMAY 6 -12 TH

NATIONALNURSES WEEKMAY 6 -12 TH

FEATURED: An inspirational look

into pediatric care fromboth the patient and

practitioner perspective

PG. 10

PG. 13

PG. 34

PG. 15

PG. 47

PG. 49 WARM WEATHERRECIPES

Recipes that willawaken your

taste buds

WHAT IS STRESS?How we define stress, howour bodies react to it &how to reduce it!

TO THE COREQuick workouts tostrengthen yourmidsection

A closer lookinto the historyof NationalNursesWeek

COVER STORIES

SPRING /SUMMER 2016

TABLE OF CONTENTSEDITOR’S NOTE

CONTEST: WHERE’S KAI?

FEATURED NURSE

SEASONAL: Spring Cleaning

NATIONAL NURSES MONTH

FASHION: Spring/Summer Trends

TASTE TEST:Infused WaterSmoothiesSpring SaladsOn The Grill

GET SMART: Neuroscience Series

GET FIT:3 Moves To A Stronger Core20 Minute Living Room Workout

INTERVIEW: Kathy Peterson

HEALTH: What Is Stress?

INSPIRE: Pediatric Spotlight

BEAUTY HACKS:Pamper Yourself - Get Your Feet Ready!Facial Scrub RecipesSunscreen Tips

HUMOR

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SPRING /SUMMER 2016

EDITOR -IN -CHIEF &SOCIAL MEDIA COORDINATOR:

Katrina Yoder

CREATIVE DIRECTOR:Lauren Burt

PHOTOGRAPHER:Skye Brockman

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In every edition of Pulse my hope is to include an article, a note or a bit of information that works to improve your life in some way. Perhaps a recipe that saves your Wednesday night. A coupon that makes the Littmann stethoscope more affordable. An article that encourages you to think differently when dealing with a patient. Our staff has worked hard to ensure that you’ll be enriched and inspired by the time you reach the final page of this premiere edition.

We’re excited to launch a new series on NEUROSCIENCE (pg.31), curated by theesteemed Christine Comaford of SmartTribes Institute – a Neuroscience-BasedLeadership and Culture Coach. Here we will explore insights into our minds andour behaviors, examining ways to improve our relationship with ourselves and others.

Many of you are already fans of Wellness Mama, following her path of physical health through her blog and website. In our BEAUTY HACKS section (pg.55) you’ll read about5 DIY all-natural face mask recipes that are sure to revive any healthcare professional after a long day of providing selfless care for others.

In this edition you will also find a tip of the cap to medical professionals working inPEDIATRICS (pg.49). It is a special calling, and you’ll hear from both sides of the table – patient and professional. Be sure to read the letter written by a survivor of childhood lymphoma; perhaps you will be the bridge that connects her to her medical heroes.

As always, be sure to look for the special COUPON CODE found on pages throughoutthe magazine for a great offer on your uniforms, footwear and accessories.

Happy reading!

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Casual attirefor your

OFF DUTYSTYLE!

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Koi’s mascot, the koi fish, loves exploring,but he always seems to get himself lost.Can you help us find him? He’s somewherein this magazine…we just don’t know exactly where.

IF YOU FIND HIM:Email us and let us know what page he’s on. You’ll be entered in a drawingfor a chance to win a Koi scrub set. No purchase necessary to enter or win.

EMAIL YOUR ENTRY TO:[email protected] by 7/1/16 for your chance to win!

PLEASE INCLUDE: Your name, address, phone number, occupation, and the page numberwhere Kai is located. Write: Where’s Kai? in the subject line of your email.

WHERE’S KAI? CONTESTFind Kai, Koi’s mascot,hidden in this magazineand you could win a

KOI SCRUB SET!

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MEET OURFEATURED NURSE!

NAME: Donna Laliberte

WORKPLACE: St Mary’s D’Youville Pavilion

JOB TITLE: RN

YEARS IN THE INDUSTRY: RN for 6 years, 13 years total

FAVORITE THING ABOUT YOUR JOB:I love taking care of people and putting smiles ontheir faces. That’s why I got into this career; becauseI wanted to take care of people. Being a nurse is anextremely rewarding job.

BEST ADVICE TO GIVE NEWLY HIRED NURSES: Don’t be afraid to ask questions-you aren’t expectedto know everything coming out of school. The othernurses and doctors are there to help you.

FAVORITE BRAND OF SCRUBS:I always gravitate towards Healing Hands.They are very stylish and comfortable, so it’s thebest of both worlds!

BEST WAY TO MAKE IT THROUGH A LONG SHIFT:I like to talk to the patients—the interaction, especiallyduring stressful times, helps me to remember why I’mthere. Coffee also helps!

HOW DO YOU RELAX AFTER A LONG DAY OF WORK?I love to spend time with my family! I also like to putmy feet up and relax with a good book.

WHAT DO YOU LOOK FOR MOST WHENSELECTING SHOES?I like comfort and style, but if the shoes look goodbut don’t feel good, I can’t do it!

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Style, Color and PrintsA style for everyone! Shop our selection of scrubs fromyour favorite brands including Nurse Mates, Koi,Cherokee and Healing Hands.


Shop with coupon code

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Exclusions may apply; visit SuperShoes.com/details for more information. Expires 8/31/16.

Select nursing apparel, nursing accessories, and nursing shoes.20%OFF

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SPRING CLEANINGTwo quick, easy and cheap ways to make your home say “Spring is here!”SE

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Mail piling up to here? Heavy jackets clogging up yourcloset space? Christmas cards still on display?

You don’t have to rid your entire space of unnecessaryor out-of-season items all at once to see a difference.Just taking care of a few small tasks like these can makeyou feel like you are making a fresh start this season.If there’s more to do and you’re short on time, tackleone project a day. (Remember, it’s okay to toss Christmascards. No one expects you to keep them forever!)

Clear the clutter

Brighten up the accentsYou don’t have to go on a major shopping spree, remodel, or paint to get a fresh new feelin your home. Simply adding brighter accent pillows, switching up the color of your pictureframes or bathroom towels, or changing material of your curtains and bedding can breathenew life into a stuffy room. Even just doing one of these things will make an impact on a room. Opt for a bright color(s) that appeals to you and goes with your current look.

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pretty inPASTELS

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NURSES WEEK:NATIONAL

MAY 6-12During Nurses Week, take time to recognize the invaluable work of nurses and thank them for their continued efforts to improve patient outcomes in the ever-evolving field of primary care.

Dr. Carla Fry, the Assistant Professor of Nursing at Jacksonville University and the director of the RN to BSN Online Program at Jacksonville University, says:

“The opportunity to be involved in another person’s life at a pivotal moment is not one that should be taken lightly. It is a privilege, a blessing, and often has a profound impact on the way we lead our lives moving forward. To me, this is why the nursing profession is a great source of pride.”

“As nurses, we meet people who are often at their worst, having just learned that they are ill or possibly having been involved in a catastrophic accident of some sort. The relationship between patient and nurse is thrust upon those who end up in the hospital. Suddenly we are a part of their lives in a very intimate way … hearing about the details of their personal life, learning about their illness, and invading personal space and privacy.”

- Dr. Carla Fry

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1954“National Nurses Week” was

observed October 11-16.The year of this observance marked

the 100th anniversary of FlorenceNightingale’s mission to Crimea.

Representative Frances P. Boltonsponsored the bill for a Nurses Week

that would be presented toCongress the following year.

1972Again, a resolution was

presented by theHouse of Representatives

for the President toproclaim a “National

Registered Nurses Day.”It did not pass.

Dorothy Sutherland of theU.S. Department of Health,

Education, and Welfareapproached President

Eisenhower, asking for aday in October to be

dedicated as “Nurses Day.”However, her request

was denied.

1953 1955The official bill for

“National Nurses Week”was introduced to the

1955 Congress, but no action was taken.

Congress discontinued its practice of joint resolutions

for national weeks ofvarious kinds.

1974The International Council

of Nurses proclaimedMay 12th as

“International Nurses Day”in celebration of

Florence Nightingale’s birthday.

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1981ANA, along with various

nursing organizationsrallied to support a

resolution initiated bynurses in New Mexico,

through their CongressmanManuel Lujan to have

May 6, 1982established as “National

Recognition Day for Nurses.”

1978New Jersey Governor

Brendon Byrne declaredMay 6 as “Nurses Day.”

Edward Scanlan ofRed Bank, NJ, took

up the cause to perpetuatethe recognition of nurses

in his state.Mr. Scanlan had this datelisted in Chase’s Calendar

of Annual Events.He promoted the celebration

on his own.

1982In February, the ANA Board

of Directors formallyacknowledged May 6, 1982as “National Nurses Day.”

On March 25, PresidentRonald Reagan signed a

proclamation for “NationalRecognition Day for Nurses”

to be May 6, 1982.

1993The ANA Board of Directors

designated May 6–12as permanent dates to

observe “National NursesWeek” in 1994

and in all subsequent years.

1990The ANA Board of Directorsexpanded the recognitionof nurses to a week-long

celebration declaringMay 6 –12, 1991 as

“National Nurses Week.”

In 1993, May 6-12 became the permanent observance for National Nurses Week, marking exactly 40 years since the idea was first presented. Coincidentally, the average age of anurse back in 1993 was 40 years old. So, it took exactly one lifetime of the average nursefor Nurses Week to be nationally recognized.

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FASH

ION SPRING/SUMMER

FASHION TRENDS

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SPRING/SUMMERFASHION TRENDS

We’re always excited for this time of year, when the neutral tones of winter fade into the bright, vivid huesof spring. The warmth of the sun and the longer days seem to re-energize our bodies and awaken our spirits.

We took inspiration from that transition and translated it into spring solids and vibrant, bold summer prints.rose and lilac excite us for the warm weather ahead,while splashes of rich pink, teal and blue represent the boldness of the hot days of summer.

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DRINK:INFUSED WATERTA

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DRINK:INFUSED WATER

It can be difficult to drink the 64 ounces of water that expertsrecommend we drink every day –with lack of flavor being a major culprit.

Luckily we’ve found some greatrecipes for fruit- and vegetable-infused water that are sure to treat yourtaste buds, and have a plethora of health benefits!

Drink these refreshing concoctionsto keep hydrated on those hotsummer days.

DIRECTIONS:1. Combine your fruit and water in a water bottle or glass jar

2. Use a spoon to gently crush the fruit if desired

3. Ta-da! That’s it. Sip and enjoy!

TIP: For best results, combine your fruit and waterthe night before and allow it to chill in the refrigerator.The longer you leave the ingredients to infuse in thewater, the stronger the flavor will be!

OUR FAVORITE COMBINATIONS:Watermelon & Rosemary, Cucumber & Mint,Strawberry & Orange, Blueberries & Lemon,Kiwi & Lime

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HYDRATED AND HEALTHY

Lemons Mint StrawberriesHelps with digestion.Can sooth stomachaches and prevents

bacteria growth.

A great source of Vitamin C.Contain Citric Acid which

helps the digestion process.

Rich with Antioxidants.Contain vitamins and mineralsthat help prevent inflammation

and disease.

Oranges BlueberriesCucumbersHelp remove toxins

from the body.Great for bones and teeth.

High levels of vitamin Cand Citric Acid as well asPotassium and Calcium.

Highest amount of antioxidants of any fruit. Contain vitamins

that help the body metabolize carbohydrates, proteins and fats.

WatermelonRich in electrolytes.

Also contains potassiumwhich regulates heart rate

and blood pressure.

ADDITIONAL BENEFITS TO INFUSED WATER:Not only are infused waters more enjoyable to drinkthan regular water, but they have less sugar andcalories than bottled fruit juice.

Along with keeping you hydrated, infused waterscan also boost your metabolism, increase yourenergy levels, and aid in detoxification!

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DRINK:SMOOTHIES!

Smoothies are the perfect wayto bring fresh, vibrant ingredientsinto your diet this spring.

Rich in fiber and antioxidants,they’re a quick and easy wayto boost your fruit and vegetableintake and a healthy additionto any meal – just in time toprepare you for the summermonths ahead.

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DRINK:SMOOTHIES!

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Blueberry &Pomegranate

Mango & Spinach2 Mangoes

4-5 Spinach leaves1 Celery stalk

1 Cup cold water

Blend together.

½ Cup pomegranate juice1 Cup blueberries(frozen are best)

½ Cup milk

Blend together.

SMOOTHIERECIPES!

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Blueberry & Broccoli12 Oz. strawberry yogurt1 Cup sliced strawberries

1 Cup sliced peaches4-5 Ice cubes

Blend together.

1 Cup cranberry juice 1 Cup blueberries (frozen)½ Cup steamed broccoli

½ Cup yogurt

Blend together.

Peach

1 Banana2 Kiwis

4-5 Ice cubes1 Cup milk

Blend together.

Kiwi & Banana

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Clog- InspiredSTYLESin new Springcolors and patterns!



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EAT:SPRING SALADS

We’ve found some spring saladrecipes for you that are healthy,delicious and easy to prepare!

Beans, nuts and seeds area great source of proteinand soluble fiber, which aidsin lowering cholesterol andkeeps blood sugar balanced.

Plus, vegetables containantioxidants and otheressential nutrients, makingthese recipes a triple win!

Enjoy!

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INGREDIENTS:- 1 Cup uncooked quinoa- 1½ Cups black beans (or a 15 oz. can)- 1½ Cups corn (I used frozen, thawed) -1½ Cups cherry tomatoes, quartered- 1 Red bell pepper, diced- 5 Green onions, diced- ½ Cup chopped fresh cilantro (more to taste)- Optional: Avocado

FOR THE DRESSING:- 2 Tbsp. Olive oil- 1 Tsp. Cumin- 1 Garlic clove, minced- Juice from 1 lime (more to taste)- ¼ Tsp. Salt

DIRECTIONS:1. Rinse and drain quinoa. Add to pot with 2 cups water and bring to a boil. Cover, reduce heat to low, and simmer for 20 minutes or until water has absorbed and quinoa is tender.

2. In a small bowl, add all five dressing ingredients and whisk together to thoroughly combine.

3. In a large bowl, add the cooked quinoa with all other salad ingredients.

4. Pour dressing over the top and toss to combine.

5. Can serve immediately or chill before serving.

Mexican Quinoa Salad

EAT: SPRING SALADS continued

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INGREDIENTS:- Large head of romaine lettuce- 15 Oz. Can black beans, rinsed and drained- 1 Large orange bell pepper- 1 pt, Cherry tomatoes- 2 Cups corn (fresh or frozen)- 5 Green onions- Optional: Avocado

FOR THE DRESSING:- 1 Cup cilantro, stems removed and roughly chopped- ½ Avocado (or 1/2 cup plain vegan yogurt)- 2 Tbsp. Fresh lime juice (about ½ lime, more to taste).- 1- 2 Garlic cloves- ¼ Cup olive oil- 1½ Tsp. White wine vinegar- 1/8 Tsp. Salt- Recommended: Agave/honey and cumin

DIRECTIONS:1. Make the dressing: Puree all ingredients in a food processor/blender until smooth. Taste and adjust seasonings if necessary.

2. Finely chop romaine, bell pepper, tomatoes and green onions.

3. Place all ingredients in a large bowl and stir to combine.

4. Toss with desired amount of dressing.

Southwestern Chopped Saladwith Creamy Cilantro-Lime Dressing

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INGREDIENTS:- 1 Lb. Green beans- 1 Cup cherry tomatoes- ½ Small red onion- Feta cheese

FOR THE DRESSING:- 2 Tbsp. Balsamic vinegar- 2 Tbsp. Fresh lemon juice- 2 Tbsp. Olive oil- 1-2 Cloves garlic, minced- Salt & pepper

DIRECTIONS:1. Make the dressing: In a small bowl, whisk together all dressing ingredients.

2. Trim ends off green beans and rinse. Steam (or boil) for about 3-4 minutes until crisp/tender. In a colander, rinse well with cold water to stop cooking, then pat dry. Cut green beans into 1 to 2 inch pieces.

3. Dice red onion and halve cherry tomatoes.

4. Combine onion and green beans in a bowl.

5. Drizzle dressing over top and toss to coat. Cover and refrigerate for at least an hour to marinate.

6. When ready to serve, add in tomatoes and feta and lightly toss.

Balsamic Green Bean Salad

EAT:ON THE GRILL

Skewers:Wood or metal?

If you use wooden skewers, be sure to soak them in water for at least 30 minutes before you assemble your kabobs. This will ensure the skewers

don’t catch on fire whenyou’re grilling.

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EAT:ON THE GRILL

INGREDIENTS:- Bratwurst- Medium shrimp- Cherry tomatoes- 2 Small onions- Light beer- Olive oil- Garlic powder- Salt & pepper- Skewers

DIRECTIONS:1. Cut bratwurst into bite-sized pieces.

2. Slice onions (keep each onion separate).

3. Take onion slices from 1 onion and combine with bratwurst in a bowl or ziploc bag. Pour in the beer, cover/seal and refrigerate for at least an hour.

4. Toss shrimp, cherry tomatoes and remaining onion in a little olive oil. Season with garlic powder, salt & pepper.

5. Separate the bratwurst from the beer and onions.

6. Assemble your kabobs. Alternate the bratwurst, shrimp, onion and cherry tomatoes.

7. Grill until cooked.

INGREDIENTS:- Steak- Red potatoes- 1 Small onion- Light beer- Olive oil- McCormick’s’ Grill Mates Montreal Steak Seasoning- Skewers

DIRECTIONS:1. Cut steak into bite-sized pieces.

2. Slice onion.

3. Add steak and onion together in a bowl or ziploc bag. Pour in the beer, cover/seal and refrigerate for at least an hour.

4. Cut potatoes into bite-sized pieces and toss in a little olive oil.

5. Separate the steak from the beer and onions.

6. Assemble your kabobs. Alternate the steak and potatoes. Season with McCormick’s’ Grill Mates Montreal Steak Seasoning.

7. Grill until cooked to desired temperature.

TIP: If you like your steak on the more raw side,consider assembling the potatoes on separateskewers to ensure they cook through.

Steak & Potato Kabobs Bratwurst & Shrimp Kabobs

INGREDIENTS:- Chicken- Pineapple chunks (canned or fresh)- Onion- Cherry tomatoes- Teriyaki marinade- Skewers

Chicken & Pineapple KabobsDIRECTIONS:1. Cut the chicken, pineapple and onion into bite-sized pieces and alternate on skewer with cherry tomatoes.

2. Spray with Teriyaki marinade and leave in fridge for at least 30 minutes.

3. Grill until cooked, spraying with Teriyaki marinade every few minutes.

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EAT: ON THE GRILL continued

INGREDIENTS:- 4 Italian sausage links (uncooked)- 8 Red potatoes- 1 Cup fresh green beans - Olive oil- Salt (or other seasoning preference)

DIRECTIONS:1. Dice potatoes into bite sized chunks.

2. Create 4 large rectangles of heavy-duty foil, fold up the sides to create a 1-inch rim and spray with cooking spray.

3. Divide potatoes between 4 packets evenly and top with remaining ingredients. TIP: I like to slice the sausage beforehand, but you can leave it whole as well.

4. Lightly drizzle with olive oil and season before folding up the sides to create your packet.

FOR THE GRILL: Place your packets onto prepared coals and cook for 30 minutes making sure to turn a few times.

IN THE OVEN:Bake at 415ºF for 30 minutes.

Italian Sausage & Potato Foil PacksINGREDIENTS:

- 32 uncooked shrimp, shell clams & sea scallops- 4 Ears fresh sweet corn- 32 Cherry tomatoes- 1/3 Cup butter or margarine- 2 Tsp. Grated lemon peel- 2 Tsp. Chopped fresh chives

DIRECTIONS:1. Cut 8 (18 x 12-inch) sheets of heavy-duty foil and spray with cooking spray.

2. In center of each sheet put: 4 clams, 4 shrimp, and 4 scallops and top each with 2 pieces of corn and 4 tomatoes.

3. Mix butter and lemon in a small bowl and drizzle over seafood and vegetables in each packet.

4. Bring up 2 sides of foil so edges meet and seal to make a tight ½-inch fold. Fold again to allow for heat circulation and expansion before fold other sides.

5. Place packets on grill over medium heat and cover grill.

6. Cook 15-20 minutes, rotating packets ½ turn after 10 minutes (or until clam shells have opened, shrimp are pink, and scallops are white and opaque). Discard any clams that don’t open.

7. Top with chives before serving.

Grilled Seafood Packs

INGREDIENTS:- 1½ Cups instant rice, uncooked- 1½ Cups hot water- 1 Tbsp. Taco seasoning mix- 4 Small boneless skinless chicken breast- 1 Green pepper cut into strips- 1 Red pepper cut into strips- ½ Cup salsa- ½ Cup finely shredded taco cheese

Chicken Fajitas Foil Packs DIRECTIONS:1. Preheat oven to 400ºF


3. Combine rice, water and taco seasoning.

3. Spoon onto foil and top with remaining ingredients.

4. Fold to make 4 packets. Place packets in a 15 x 10 x 1-inch pan.

5. Bake 30- 35 minutes or until chicken is done (165ºF).

6. Cool 5 minutes. Cut slits in foil to release steam before opening packets.

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DIRECTIONS:1. Preheat oven to 400ºF


3. Combine rice, water and taco seasoning.

3. Spoon onto foil and top with remaining ingredients.

4. Fold to make 4 packets. Place packets in a 15 x 10 x 1-inch pan.

5. Bake 30- 35 minutes or until chicken is done (165ºF).

6. Cool 5 minutes. Cut slits in foil to release steam before opening packets.

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Christine Comaford: NEUROSCIENCE SERIES:Exploring insights into our minds and our behaviors

CHRISTINE COMAFORD of SmartTribesInstitute is a Neuroscience-Based Leadership& Culture Coach, teaching communicationstrategies for individuals and corporations.

In addition to being a two-time NY Timesbest-selling author and featured bloggerfor Forbes, Christine has led speakingengagements at Harvard Business School,Google, and Microsoft.

Her clients include over 700 of the Fortune1000, over 300 mid-sized and smallbusinesses, and two U.S. Presidents.Christine also donates a substantial amountof her time to Hospice, placing the medicalindustry near and dear to her heart.

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To view this article online visit:www.forbes.com

In my previous blog, “How Humans Experience The World” we analyzed human behavior and the structure of how it happens. Here’s a quick recap:

Vs + As = Ks -> Beliefs -> Identity(beliefs about self) = Behavior

The Vs (visuals or pictures we see or make upinside) and As (auditory or sounds we hearinside or outside of ourselves) create a human experience that leads to certain feelings, orkinesthetic (Ks in neuro-shorthand) responses. From these Vs, As, and the generated Ks, we make meaning and formulate or recall beliefs(decisions) about the world, other people,situations and about ourselves. Beliefs aboutourselves are called identity.

Now let’s add another layer and understandhow these beliefs and our identity then translate into everyday behavior. How an external trigger generates an internal positive or negativeresponse (K+ or K- generating or remindingus of a belief–often outside of our awareness)that leads to a behavior routine (the behaviorsequence that then occurs post trigger tomanage the K+ or K-) in order to get a reward(a better K.) The reward might be simply thata negative feeling stops or is lessened (thinkabout reaching for that 5th giant cookie youdon’t need) or it might be that the reward issomething we really do want—maybe the jobis done, and done well.

Our beliefs about the world, others, situationsand ourselves drive our behavior. So basicallya behavior fires off a new or repeat sequence of Vs and As which generate Ks and the process repeats.

INCREASING OUR BEHAVIOR OPTIONS —AND MAKING BET TER CHOICESIt’s essential to note that a human will always choose the best feeling available. If there isn’ta good feeling (K+) a human will choose thebehavior with the least bad K. So when aperson does something that appears to bepainful to themselves, it’s actually the bestoption available to them. Other choices withbetter feelings, more positive beliefs, justaren’t available in that context.

So how do we get better options and how dowe expand our menu of choices? This iswhat neuroscience-based leadership andculture coaching is all about.

Let’s look at how habitual behaviors are formed.

Andrew is SVP of Product Development at a mid-sized high tech firm. He wants to respond from choice, versus react, when people at his firm change his product plans. Here’s whatused to happen:

OLD BEHAVIOR PAT TERN (REACTION):

TRIGGER: Andrew’s plan or expected result is changed by others at his company. In neuro shorthand this might look something like:Receives e-mail describing changes (external V), + internal As of self-talk “my work is not valuable” = leads to K- of disappointment.

Written by Christine Comaford, seen in Forbes

BEHAVIORAL CHANGE THATLASTS USING NEUROSCIENCE

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NEW BEHAVIOR PAT TERN(RESPONDING FROM CHOICE):

TRIGGER: Andrew’s plan or expected result is changed by others at his company (Vs, Asare here).

NEW ROUTINE: Andrew notices the Trigger andgets curious, using the kinesthetic anchor weset during an executive coaching session.Now he has a new K that feels better, so hiscreature neurology launches the new Routine. With Andrew’s new behavior of curiosity heseeks more information from others. He reaches out to whomever is trying to change the plan,to learn what they would like and why theywant the changes. (Notice the new Ks, beliefsand identity arising here…)

NEW REWARD: Andrew feels (more good Ks)strong, clear, and now has a sense ofunderstanding what the “plan editor” wants,so they can collaborate on a solution. He alsohas a positive feeling of being understood andis proud of his ability to choose his behavior(more good Ks, beliefs, identity.)

Wow. Whoa. So what does this all mean?

We can recall, replicate, generate experiencesfor ourselves and others by creating morecompelling structures that have better Ks(feelings) and foster more expansive andpositive beliefs and identity. How can youapply this to your and other’s behavior?How can you use this learning to craft yourcompany’s or product’s brand experience?What Triggers set off Routines and Rewardsin your life? What behaviors would you liketo change?

NEUROSCIENCE SERIES continued

KEEP UP WITH CHRISTINE!@smarttribesinstitute @Comaford @Comaford

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T ROUTINE: He feels the disappointment, runs more internal Vs and As of his dad asking him to make plans then constantly changing them, then feels powerless, which spirals into feeling helpless (more Vs and As outside of his awareness generating more negative Ks and propelling him into self-talk of “I’m useless”…so he gives up, goes outside to have a cigarette and numbs the K- (best choice, best K available.) Now no one will get great work from Andrew—he is shut down.

REWARD: This behavior pattern reinforces arecurring pattern in Andrew’s life, so he is actually invested in continuing it since it has shaped his identity. He knows he can survive it because hehas survived many similar experiences. Thereward is he gets to stay safe, withdraw andnot take responsibility for what happens next.Now it’s somebody else’s decision, not his.(Beliefs and identity are all over this!)

You’ll remember my blog on the truth about how your brain gets smarter, where we talked about how to create new neural pathways to supportand reinforce positive behavior change. Let’s de-couple the structure of Andrew’s experience first, and use metacognition (thinking aboutthinking) to map out a new behavior choice.

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3 MOVES TO ASTRONGER COREGE

T FIT

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A stronger, tighter midsection starts here ! If your core is weak, it could affect the rest of your body. Poor posture, pain in thehips and back and injuries you wouldn’t expect can all stem from underdevelopedcore muscles. Correctly performing these three sequential moves at least three days per week can help build and maintain significant strength, protect against injury and keep posture in line in just one month.

If you only have time for one of these moves, this is the one to do.The plank helps to tighten the entire midsection by fighting gravitywith your stabilizer muscles (your entire core).

1. When you are in this position tighten your core muscles as well as your glutes and quads to help keep your body straight.

2. Avoid swayback by sucking your navel in towards the spine and drawing your hips in towards your belly button. If the straight line isn’t held, your core muscles will not be used to their full potential.

3. Hold for 30 seconds and rest for 30 seconds; repeat for a total of four sets. Make it easier by placing feet hip width apart instead of close together!

PlankTARGETS:

Transversus AbdominalsRectus Abdominals

ObliquesGlutes

Deltoids

3 MOVES TO A STRONGER CORE continued

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The crunch is a very effective exercise when it’s performed correctly,but is almost completely ineffective when done incorrectly. To makesure you are getting the most from your efforts, perform the followingsteps with every rep.

Also remember to breathe effectively: inhale at the bottom of the repand exhale on the contraction.

1. Lightly place your head in your hands, keeping your elbows out of your line of vision.

2. Keep a tennis ball-sized space between your chin and your chest.

3. Keep knees bent and feet firmly planted on the ground hip-width apart.

4. Raise your shoulder blades off the ground. Do not return them to the floor until all reps are complete.

5. Raise your torso towards your knees by contracting the navel in towards the spine while slightly pulling your tailbone and pelvis in towards your upper body (this part of the motion is so subtle you can barely see it, but you will certainly feel it).

6. Lower your torso down and stop just before the shoulder blades hit the ground. Keeping your shoulder blades off the ground between reps holds tension in the abdominals, making them work harder between reps and will yield the best results.

7. Do three sets of 15 reps in a slow, controlled motion.

Basic Crunch TARGETS:Rectus Abdominals

36

Oblique side crunches are performed with the same steps as thebasic crunch, but with a twist added at the top of the contraction.

1. Once your torso is raised to full contraction, twist your torso all the way to left, return to the forward-facing position and then lower down towards the ground, keeping your shoulder blades off the ground.

2. Keep your elbows out of eyesight and to hold the space between your chin and chest for the entire exercise.

3. Complete 8-10 reps on one side and then complete 8-10 reps on the other side for a complete set. Do two sets.

Side Oblique Crunch TARGETS:Rectus Abdominals

Obliques

37

3 MOVES TO A STRONGER CORE continuedGE

T FIT

Oblique side crunches are performed with the same steps as thebasic crunch, but with a twist added at the top of the contraction.

1. Once your torso is raised to full contraction, twist your torso all the way to left, return to the forward-facing position and then lower down towards the ground, keeping your shoulder blades off the ground.

2. Keep your elbows out of eyesight and to hold the space between your chin and chest for the entire exercise.

3. Complete 8-10 reps on one side and then complete 8-10 reps on the other side for a complete set. Do two sets.

15 SQUAT JUMPS5 PUSH UPS25 HIGH KNEES7 BURPEES10 LUNGES7 SQUATS15 SQUAT JUMPS 1 MIN WALL SIT5 PUSH UPS25 HIGH KNEES

REPEAT 3X

MINUTELIVINGROOMWORKOUT

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SHOP NOW

GET TO KNOWKathy PetersonWith Koi’s 10th Anniversary quickly approaching,we took some time to sit down with Kathy Peterson,the creative voice behind the brand to ask her somequestions about her career, her inspirations and life.

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SS: What inspired you to start designing SCRUBS? Why not fashion?

KP: Before I started my own company, I worked for another company—I identified design for fast food companies like McDonald’s, Pizza Hut, etc. However, my background is in fashion, specifically in designing women’s fashion. While doing identity design for these companies, it really made me miss my background in design. I saw what nurses were wearing and it was kind of boring to be honest. I thought, “If I was a nurse, what would I want to wear?” and then I started creating it.

Fashion is an important expression of who you are, so I began to think, ‘How far could I take this?’ I wanted things to be comfortable and stylish, and I also wanted people to feel good about themselves. I feel like when you put on a good outfit, you automatically feel better about yourself. The medical professionals work tirelessly for everything else, and I want them to feel good in what they’re wearing.

SS: What makes Koi stand out from other scrubs? KP: I have an absolutely wonderful team, and everyone is passionate about what they do. At Koi, it’s not just a job or just a product. We want our audience to feel like, “I have to wear this” or I LOVE this product. It’s beyond delivering products; it’s got to feel good. We aren’t just trying to pass on a product to someone; we want it to be more than that.

SS: Where do you gain your inspiration?

KP: I find inspiration everywhere—locally, in my yard, domestically. I travel over 100,000 miles a year, and it’s to the point where some airports actually recognize me! I regularly travel internationally to get a well- rounded perspective. I usually go to Asia twice a year and Europe twice a year, and I visit for a combination of things. I’m always looking for new ideas, learning about the culture, seeing what others are wearing, etc. It could be something simple that I see that inspires me. Our audience is so integrated and international, so it’s important to go to all the different places of the world to see what is right for our audience. I research fabric, color, look at magazines or travel to see what the latest and greatest trends are. Florence is one of my favorite places to travel, and Japan is definitely a close second. Italy’s design aesthetically is so talented and skillful, and their taste level is so high. They have such a way of making normal things look so stylish. Japan is so creative and so practical, functional, and beautifully packaged.

SS: How do you stay on top of the latest fashion trends?

KP: Traveling is one of the main ways…and I’m always researching things. Whether I’m looking at magazines, online, or just being out in the world. I also love to shop! It’s an expensive habit, but really good for what I do because I gain so much inspiration and ideas.

“I THOUGHT, “IF I WASA NURSE , WHAT WOULD

I WANT TO WEAR?””

“I HAVE AN ABSOLUTELYWONDERFUL TE AM...

EVERYONE ISPASSIONATE ABOUT

WHAT THEY DO.”42

SS: You’re known for “thinking outside the box.” What are some advantages in your profession to thinking outside the box? What are some lessons you’ve learned (good or bad) from thinking this way?

KP: There are a lot of things, both good and bad. For me, I was a fashion designer major so I had no business skills. Because I didn’t have that natural or trained business mindset, I had to learn a lot of things. I wasn’t professionally trained so some came automatically, but I was naïve in some ways so I haven’t always been as strategic as people think! Some things along the way might have been accidental. I try not to look at what others are doing specifically, because I don’t want to copy them. I usually try to tackle a problem and say, “What are we trying to get across?” I’m also a firm believe that different works better. If you are doing the same thing as everyone else, you’ll never be seen. Some have called us the black sheep of the industry, but it works for us. Different is good. We had a pretty tight budget starting out, so we couldn’t do everything extravagantly as others do. We went straight to the consumer, which helped us build connections as well as do things differently. A good lesson I’ve learned is not to be afraid. Stick with your ideas. Whenever I’ve started off with an idea and felt like it was a good thing internally and ran with it, initially I’ll get a lot of opposition, but it has always turned out to be successful for us. Whenever we are picking something, we always make sure we are staying true to our brand, which works out well for us. You want to compromise a little but when you change the integrity of your brand, it will fail. I stick to my gut and stay on course— I always hate when someone makes a decision and then changes it a hundred times. It’s always good to stick to the company and stay true.

GET TO KNOW KATHY PETERSON continued

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SS: I hear you love cats!

KP: Yes! I’m an animal lover in general. Cats are easier to take care of while traveling. I’ve grown up with cats all my life. I have 4 cats, which in my opinion is 3 too many.

SS: How did Kai start?

KP: Kai was a gift from my brother. I really hate to get my picture taken, so when I was traveling to all these places I was taking pictures of the scenery, but not me in it! People would tease me and say, “How do we know you didn’t just get these pictures off the internet?” I needed a way to prove that I was at all these places, and the girls I work with were like, “Why don’t you take your fish with you?” It was perfect, because then people would know I was there! We then turned it into a marketing idea. I have left the fish literally all over the world. We’ve received photos of people all over the world: Korea, Hawaii, NY, Japan, England, France, India, Italy, south Africa.

SS: How did you come up with the name Koi?

KP: My husband actually came up with the name! He affectionately refers to me as “little koi.” When we were coming up with a name for Koi, my husband said that I was so different from other competitors. Usually in this field, the owners are Caucasian men, and I’m obviously the exact opposite of either one! My husband and I also thought I needed a name that represents my Japanese heritage. It was important for me to have a name that I personally identified and connected with. Koi is a symbol of good fortune and success. We couldn’t have picked a more perfect name.

SS: How do you balance being an owner AND designer?

KP: (Laughs) Not well usually. I have a really great team who do their best to support me, and they are great at cleaning up my messes! It is definitely challenging. It’s hard to know what you need to be involved in, because usually I want to be involved in it all. It’s a challenge, but a fun challenge, and definitely rewarding.

SS: How do you balance your work/personal life?

KP: That would be a good question for my husband. It’s hard to separate the two sometimes, because I’m always thinking about what we could do better, what we could come up with next. It’s hard to separate or stop thinking about it sometimes. My husband is self- employed, so he’s able to come on trips with me sometimes, which is always really good for us.

SS: What have you done professionally that succeeded but don’t want to repeat?

KP: Honestly, I have no regrets on any of it. If it fails we say, “How can we make it better or tweak it?” Even when it’s successful, we are always looking at how we can make it better.

SS: What’s next for Koi?

KP: Honestly, we are always looking for the next great thing for us to launch. We always have ideas on the horizon, but it’s a constant thought process of, “What can we do next?” “What will take us to a new level?” etc.

“DON’T BE AFRAID. STICK WITH

YOUR IDEAS.”

“KOI IS A SYMBOLOF GOOD FORTUNE

AND SUCCESS.”44

SS: THREE things you know for sure about life:

KP: Happiness is key, love and air—you gotta breathe, right? Or my phone…I know for sure I need that too.

SS: We wanted to get to know Kathy Peterson a little better, so we played a game of ‘This or That?’

45

GET TO KNOW KATHY PETERSON continuedIN

TERV

IEW

Beer or Wine? WINE! Red Wine or White Wine? WHITE! Dogs or Cats? CATS! Beach or Mountain? BEACH! Spring or Fall? SPRING! iPhone or Android? IPHONE! Books or Movies? MOVIES! Sweet or Salty? SWEET!

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WHAT IS STRESS?Written by Charlene Gingrich, RN

Stress can be defined many ways.Simply stated, it is the brains responseto any demand. Stress is a natural reactionto both good and bad experiences thatcan be beneficial to your health and safety.Many things can trigger this response,including change. Change can be positiveor negative, as well as real or perceived.

Your body responds to stress by releasinghormones through your body which increasesyour heart and breathing rates. Your braingets more oxygen giving you an edge inresponding to a problem.

In the short term, stress can have a positiveeffect on the body. Stress can help you copewith tough situations or even save your life(fight or flight response).

Long term stress on the other hand, cancause a myriad of health issues like headaches,digestive and skin problems, inflammation andsleeplessness. Even more severe are issues likedepression, high blood pressure, suppressedimmune system responses, poor nutrition andeither weight loss or weight gain.

We operate best when we live out of peaceand joy. Fear, worry and anxiety can hinderour thoughts and concentration.

To reduce stress, find a quiet place to stop,rest and reflect on your life. De-stress yourworld, your life and take time to relax and listen!

And remember, it takes 43 facial muscles tofrown, and only 17 to smile. This means it’s2.5 times easier to smile than to frown!

- Charlene Gingrich

47

HEAL

TH

Stress can be defined many ways.Simply stated, it is the brains responseto any demand. Stress is a natural reactionto both good and bad experiences thatcan be beneficial to your health and safety.Many things can trigger this response,including change. Change can be positiveor negative, as well as real or perceived.

Your body responds to stress by releasinghormones through your body which increasesyour heart and breathing rates. Your braingets more oxygen giving you an edge inresponding to a problem.

In the short term, stress can have a positiveeffect on the body. Stress can help you copewith tough situations or even save your life(fight or flight response).

Long term stress on the other hand, cancause a myriad of health issues like headaches,digestive and skin problems, inflammation andsleeplessness. Even more severe are issues likedepression, high blood pressure, suppressedimmune system responses, poor nutrition andeither weight loss or weight gain.

We operate best when we live out of peaceand joy. Fear, worry and anxiety can hinderour thoughts and concentration.

To reduce stress, find a quiet place to stop,rest and reflect on your life. De-stress yourworld, your life and take time to relax and listen!

And remember, it takes 43 facial muscles tofrown, and only 17 to smile. This means it’s2.5 times easier to smile than to frown!

48

INSP

IRE

PEDIATRICSPOTLIGHTAn inspirational look into thelives of pediatric professionalsand their patients.

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The emotions associated with pediatric care are consuming. This applies on both sidesof the patient/practitioner relationship. Joy, stress, appreciation, and often sadness arecarried throughout lifetimes. In this section you’ll hear from two individuals, representing both sides of the equation. We were struck by the similarity of emotion despite thejuxtaposition of their experience.

SS: Where do you work?

SK: Children’s National Medical Center in DC. I am a pediatric oncologist, and a bone marrow transplant nurse.

SS: What is one of your favorite things about your job? SK: Our unit is very special. We spend time with the kids and their families for lengthy periods of time, as we deal with terminal and malignant cancer. We watch the kids and their families grow up, and we are a support system through the challenging times. One of the coolest things is that the kids are so resilient, and you wouldn’t even know they’re in the hospital. They run around, roll through the hallways with Big Wheels, laugh, and play. The facility strives to make the hospital not seem like such a scary place.

SS: What would you say is one of the biggest challenges you face? SK: The job is definitely emotionally exhausting. We build relationships with the families and patients, and they essentially become family to us. When one passes away, our lives are definitely affected by it. When you are on your feet for 12 ½ hours constantly doing interventions, it can get exhausting sometimes. But I love it! I wouldn’t change it for the world. I definitely know I found my calling.

“WE BUILD RELATIONSHIPS WITH THE FAMILIES ANDPATIENTS...THEY ESSENTIALLY BECOME FAMILY TO US.”

SS: Tell me about one of your favorite memories since your started your career SK: Two years ago I was working the nightshift for Christmas. We go in after the kids are asleep and put presents in their rooms. One mom was sleeping in a chair, and she woke up when I walked in. When she saw what I was doing, she immediately started crying and was extremely appreciative of what we at the Center were doing to make Christmas special for her child. The parents don’t always have a lot to provide for their kids when they are in the hospital, and this gesture really impacted her. The doctors, social workers, police officers, nurses… everyone is one cohesive unit. It’s an absolutely incredible place to work.

SS: How did you decide you wanted to study nursing? SK: I was heavily involved in Penn State’s THON, which is student run philanthropy. THON raises money for the 4 Diamonds Fund, which assists the pediatric cancer ward at Hershey Medical Center. I worked with a lot of kids who were battling pediatric cancer, and I knew it was a career I wanted to pursue. I earned my Masters Degree at the University of Virginia, and I knew from the start that I wanted to do pediatric oncology.

50

Interview with Steve Krugle, Pediatric Oncologist

PEDIATRIC SPOTLIGHT continued

“ALWAYS REMEMBER THEPASSION THAT BROUGHT

YOU INTO NURSING.”

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SS: Nursing is definitely a rewarding job. What are some key aspects of the job that are rewarding for you personally?

SK: I love getting to be an advocate for the patients, their families, and their friends, and getting to make sure they receive the best possible care. We are at the bed side with them the most, 12 hours a day shifts. It’s rewarding to be able to be a key player and advocate for them and what they need. We are also influential in making the best possible medical decisions because we spend so much time with the patients; we know them very well.

SS: What advice would you give to new nurses? SK: Always remember the passion that brought you into nursing. Don’t let overwhelming tasks cloud your original passion. It’s easy to feel like you’re drowning in everything that is going on. It’s a transition from school to the “real world,” because you’re in charge of people’s lives now. You aren’t expected to know everything coming right out of school, so don’t be afraid to ask questions. Don’t lose sight of your passion

SS: Being in the field that you are, you’re bound to have rough days. What gets you through? SK: I remember that I do it for the kids. That’s what gets me through. I’m responsible for providing them with the best possible care. I think to myself, “If this was my kid, what kind of care would I expect for them?” The support system in the nursing field is huge as well. It’s hard to understand what we go through, unless you’re actually living in it. We at the Center are all there for each other…we attend funerals of those who have passed away, and there is a real element of love and care in our unit.

It still hasn’t been made clear to me what theurgency of the situation was but I yelled ateveryone trying to help me to “go away, gohome in your cars!” Too young to comprehendtheir emotions, I thought my demands wereactually met when some of the nurses actuallyleft the room. Years later my mother told methat nurses had to leave to excuse themselvesto cry because their three-year-old patient’semotional reaction to their efforts washeartbreaking. Hearing that now makes mefeel terrible for making them feel that way whenthey were just trying to help. After ultimatelylosing my battles (obviously treatment wouldproceed whether I liked it or not) I began tocalm down and cooperate, but only after mynurses made the effort to gain and keep mytrust (an easy thing to lose when dealing witha toddler). Many of them took the time to get to know me and ask me questions directly insteadof soliciting my mother’s response and opinionfor everything or assuming that I was like allother children and using a one size fits allapproach. Children are often not heard in these situations because they don’t know what isbest for them so their opinion is disregardedalmost entirely. My nurses didn’t make me feelthat way. They played games, sang songs,celebrated my birthday and holidays with me,and helped me find Waldo on a regular basiseven with the chance that I would projectilevomit on them (and yeah, it happened a coupleof times) at any moment.

I WANT TO THANK THEM FOR DOING THE HARD WORK. An oncologist is often the one given credit forthe success of a patient. If the patient makes itout alive then the plan they chose for you wassuccessful and they gain a reputation of beinga “good doctor”. Make no mistake, my oncologist was fantastic, but I now understand even thoughI only heard his and my pediatrician’s names during discussions of the success of my treatment, it wouldn’t have been successful without the nurses of my care team.

WHEN I WAS THREE YEARS OLD,my pediatrician diagnosed me with AcuteLymphoblastic Leukemia. My case was quickly handed off to an oncologist to determine mybest path for treatment. After two years ofextended hospitals stays and outpatientchemotherapy treatments, I went into remission. Aside from follow up visits to address theaftermath of chemo and the surgery to removemy second broviac (which I named Johnny 5after one of my favorite movie characters at the time), I essentially said goodbye to hospital life.I was done with the routine blood draws andinjections “the pokies” as I called them. Donewith spinal taps, ice baths, and seeminglyendless vomiting streaks from the chemo.Done missing out on what other kids weredoing. My mother even threw a huge circusthemed party complete with pony rides, cottoncandy, and costumes (I was dressed as the ringmaster), to announce to everyone we knew just how “done” we were with chemo and cancer. 23 years later I am certain I will never forget afew of the particularly scarring and happy (yes,there were good times too) moments duringmy treatment. Throughout my later childhood I made a serious effort to move on with my lifeand grow up like a normal child to the point ofignoring that I ever was ill and also avoidinganything related to medicine and my body asmuch as possible. Sometimes denial isnecessary for the complete recovery. I nowrealize in doing so, I have unfinished businesswith the team of nurses who were down in the trenches of leukemia with me (and my mother)every step of the way.

I WANT TO APOLOGIZE FOR MAKING THEIRJOBS DIFFICULT. At the beginning of my treatment, before I learned that cooperation was necessary, I fought all scary procedures until exhaustion kicked in. I will always remember being held down on a bed by mymother and two nurses while others had to giveme a series of shots in my arms and thighs.

Dear Nurses who saved my life and care takers everywhere,

52

The nurse is the one that actually has to injectchemo, take your vitals, monitor everythinggoing on in your room, clean the messes,and face whatever attitude you have that day.Nurses have to deal with the parent’s emotionsthat often override their ability to understandand react logically to the situation. Nursesare the ones that have to figure out how toget the toddler behaving like a scared violentanimal to calm down, just take it all, andmake them see its for their own good whilemanaging to keep the secret that “their owngood” is in jeopardy, that if you don’t do whatthey say eventually you will die. Try explainingthe reality of cancer to a small child who hasit. I know I couldn’t. Had they not taken thetime to get to know what worked for me, Imay not be here. I am a firm believer in ahealthy attitude keeping you healthy longer.My nurses were the best at keeping up myspirits and acting for me when I needed it.I credit a great deal of my success to theireveryday interactions with me. I am forevergrateful for that.

I always wish that I fully comprehended theentire experience just a little earlier in lifebefore I completely lost track of them andmy opportunity to thank these individualsin person. I want to let them know thattheir efforts allowed me to live the happylife that I now have. I have grown up fromthe very sick little girl whose Shirley Templeringlets fell out and liked to make prettypictures, into a woman with great hair, abachelor’s degree, a wonderful husband,and a career in making pretty pictures asa photographer.

CARE TAKERS OF ALL KINDS; Remember your work ALWAYS makes adifference in the patient’s life on multiplelevels even if you never hear about it.

Sincerely,

Skye Brockman Treated at UC Davis Medical Center, UC San Francisco Children’s Hospital and Lodi Memorial Hospital under Skye Stansbury

53

PEDIATRIC SPOTLIGHT continuedIN

SPIR

E

Hear in FULL COLORA dual frequency, turnable diaphragm that allowsyou to listen to both low and high frequency.



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PAMPER YOURSELF

Spring is here, and it’s time to wake your feet up from their boot-clad slumber.After a long winter of thick socks and boots, indulge yourself in a pampering session to get those toes ready for sandals!

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BEAU

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ACKS

Grab an exfoliating scrub and a pumice stone and give your feet a rejuvenatingat-home smoothing treatment. You canalso make your own foot scrub by mixing equal parts brown sugar and almond oil. Work the scrub onto your feet for a fewminutes and then rinse. The oil from the scrub will keep your feet feeling silky smooth.

Do this a few times a week, making sure to give extra TLC to key areas, such as the heels and balls of your feet.

Exfoliation

Your feet will be out in the open from toe to ankle, so start with a hydrating regimen now!

Before slipping into bed, treat your feet to a hydrating foot cream, available in most drug stores. Look for creams that have additional ingredients such as peppermint, rosemary, or pine oil. This boosts circulation and gives your skin a healthy glow!

Restore and Repair

Don’t forget to tend to your cuticles and trim your toenails! Soak your feet in warm water for about 10 minutes, adding a few dropsof tea tree oil or your favorite bath salt.This will help to soften your nails. Next, trim your nails by rounding the edges with a file, and gently snipping off any unsightly bits with cuticle clippers. Complete the treatment by massaging your cuticles with a soothing cuticle oil.

Cuticle and Nail Care

Spring is here, and it’s time to wake your feet up from their boot-clad slumber.After a long winter of thick socks and boots, indulge yourself in a pampering session to get those toes ready for sandals!

56

Skin feeling a little dry from the cold winter air? Treat yourself to a DIY 10-minute foot treatment.

Mix 4 tablespoons of honey with 2 dropsof fresh lemon juice, and ¼ cup sour cream. Spread the mixture onto your feet andrelax for 10 minutes. The honey, which is a natural humectant, will hydrate your skin, while the lemon and sour cream exfoliantthe dry patches. Rinse well after you have finished pampering!

MoistureGet in the habit of giving your nails arubdown with a lemon wedge for a fewdays before debuting your pretty pedi!The natural oxidizing agents in the lemonwill leave your toenails clean, shiny,and lemony fresh!

Give Your Nails a Rubdown

Grab a bottle of your favorite polish, andsettle in to give yourself an at-home pedi. Tired of getting nail polish on your skin?Dip a cotton swab in petroleum jelly, thenrun it along the skin surrounding yournails. Once your polish is dry, wipe offthe petroleum jelly and enjoy yourpolished pedi!

Pedicure Now that you’ve ensuredyour tootsies are at their very best,

you (and your feet)are ready to relax poolsidewith a glass of lemonade,

head to a barbecue,or anything the

warm weather brings!

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PAMPER YOURSELF continuedBE

AUTY

HAC

KS

Now that you’ve ensuredyour tootsies are at their very best,

you (and your feet)are ready to relax poolsidewith a glass of lemonade,

head to a barbecue,or anything the

warm weather brings!

KATIE, the “Wellness Mama” is a wife and mom of five, as well as an award-winning blogger, author, podcaster and real food crusader. Her mission with WellnessMama.com is to provide simple answers for healthier families through practical tips, real food recipes, natural beauty and cleaning tutorials, natural remedies and more. As a mom of five, Katie has developed systems and tips for living a Wellness Lifestyle™ with a family and on a budget and she was recently named by greatist.com as one of the 100 most influential people in health and wellness along with Dr. Oz, Dr. Mercola, Food Babe and Tim Ferriss. She writes at WellnessMama.com and can be found on Facebook, Twitter, Instagram, G+, and Pinterest.

5 NATURAL FACEMASK RECIPES

1. Basic Face MaskUse some bentonite clay or kaolin clay and add enough water to make a paste. Apply to face in a circular motion until face is covered. Let dry and use a warm, wet washcloth to remove.

GOOD FOR: All Skin Types

2. Tropical MaskMash one banana with 1 tablespoon of honey and mix until it forms a smooth paste. Apply to face and allow to stay on for 10-15 minutes. Rinse well.

GOOD FOR: Dry Skin

3. Guacamole MaskFor dry skin, mash 1/2 of a ripe avocado with 2 tablespoons of honey and apply to the face. Let sit 20+ minutes and rinse well.

GOOD FOR: All Skin Types (Mostly Dry Skin)

4. Chai MaskFor a delicious smelling mask that also gently exfoliates skin, mix this mask that doubles as a sweetener for Chai tea. In a small bowl, mix 1 tablespoon of honey and 1/2 teaspoon each of cinnamon and nutmeg.Rub on face and let sit 20 minutes. Remove with a washcloth and warm water. (Note: some people react to cinnamon or nutmeg on skin. Test a small amount on your inner arm before using)

GOOD FOR: Oily or Normal Skin

5. Cool Cucumber MaskThis one is especially great for oily or inflamed skin. Blend 1/2 of a cucumber with 1 tablespoon of honey and 1 teaspoon of bentonite or kaolin clay. Add additional clay if needed to create a paste. Apply to face and leave on for 20 minutes.Remove with a washcloth and warm water.

GOOD FOR: All Skin Types (Especially cooling for acne prone skin)

For those of us who don’t have the time to escape to a spa for relaxation, these

homemade face masks are a great solution for giving skin a boost. Even better, they are all made from completely non-toxic ingredients…

in fact, you can eat most of them!

EVER USED A FACE MASK MADE FROM FOOD? How did it work for you? Share with us!

SELF

-TANN

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Our THREE favorite, must-try sunscreens & self-tanners.HERE COMES THE SUN

It’s natural and itsmells great –

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Sun Bum:

Great for your skin,this lotion gives you atanned look without

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JergensNatural Glow Body Lotion:

A great option thatworks really well onpale skin. No one

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Blue Lizard:

Available in lotionor airbrush form,

it’s quick and easy,without the

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Toma’s:This sunscreen providesthe protection you need,

without the chemicalsfound in somesunscreens.

It’s all natural!

Goddess Garden:

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Bare Minerals:

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59

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A LITTLE SOMETHINGTO BRIGHTEN YOUR DAY !

61

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WE’D LOVE TOHEAR FROM YOU!With every edition, our goal is to inspire you by delivering content youwant to read. Therefore, we’d love the opportunity to hear from you,our devoted readers!

Whether you have a question, want to comment on an article yourread in this issue, have suggestions for our next issue, or are inspiredto share your own story, we are always here to listen!

EMAIL US!Send any comments, questions, suggestions and stories to: [email protected] write “Pulse Comments” in the subject line.

PLEASE INCLUDE: In addition to your comments, please include some additional informationabout yourself so we can respond to you in our next issue!

YOUR NAMEYOUR JOB TITLE / OCCUPATIONYOUR LOCATIONYOUR BIRTHDAY AND AGE

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SPRING /SUMMER 2016

* Exclusions may apply. Web promotions may differ. Limit one coupon per customer per visit. Coupon will not be available in stores. Minimum purchase requirement must be met with purchases to which no other coupon or offer applies. Tax is not included

in calculating minimum purchase amount. No cash/credit value. Unless specified, coupon not valid in conjunction with other coupons, offers, Buy One Get One promotions, and certain Super Buys promotions. Not valid on prior purchases, special orders,

clearance/reduced merchandise, refunds or gift card purchases. Not valid on Ariat®, Birkenstock®, Clarks®, Columbia™, Dansko™, Dockers®, Hi-Tec®, Merrell®, New Balance®, NIKE®, Sanuk® or Sperry® and other brands. Offers may not apply to select nursing apparel. Manufacturer conditions and limits apply. Rights reserved to limit quantities on all items. No rain checks. Coupon must be

surrendered at time of purchase. No copies, duplicates, or electronic reproductions accepted. Disclaimer is subject to change at Super Shoes’ discretion. Visit SuperShoes.com/details for more information. Expires 8/31/16 • Coupon Code: CALLTHESHOTS

PULSE Spring/Summer 2016

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Transcript of PULSE Spring/Summer 2016