Huntsville Living January 2022 by Fox Printing and Digital Publishing

JANUARY 2022

SUPERFOOD

Mint

PETS HELPING

PEOPLE DON'T LET GOOD FATS

MAKE YOU FAT!

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PUT YOUR BEST

A Publication of

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contents Januar y 2022

Strawberry Lady Finger

Cake

Go ! d e R

FOR ALL THE WOMEN IN YOUR LIFE

23 Physical therapy keeps you

moving.

5 COVER STORY Put Your Best Face Forward

7 SUPER FOOD Mint

12 WELLNESS

Heart Health and Blood Pressure

The information contained in Huntsville Living is intended for educational purposes only. A reader should never substitute information contained in Huntsville Living for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Huntsville Living, do not endorse or promote any of the products or services described in the pages of Huntsville Living and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Huntsville Living. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

13 FEATURE

Pets Helping People

Together, we can... v improve your mobility and motion v reduce pain without medication in many cases v improve surgical outcomes

17 RECIPE

Mint Chocolate Chip Smoothie

20 HEALTHY BODY Don't Let Good Fats Make You Fat!

21 RECIPE

Asparagus Tart

22 MIGHTY KIDS Huntsville 936.294.0283 • 127 Medical Park Lane

Conroe 936.494.1292 • 1020 Riverwood Ct. Suite 120

• 227 Hwy 75 N - Suite 245 INSPIRE HEALTH inspirehealthmag.com § #inspirehealthmag

s u g a r a p s A 18

Tips for Keeping Kids Safe Online

cover story

Huntsville Spa Helps Clients Put Their Best Face Forward

reviously seen as a luxury, taking the time to care for one’s well being through beauty and self care has been linked to stronger mental health, especially throughout the pandemic. For 17 years, aesthetician Moneé Burke has been helping her clients put their best faces forward, correcting and treating troubled skin that dermatologists were unable to, while helping her clients confront their insecurities and bring out their natural beauty. “We have a joke as aestheticians that we’re like a free therapist,” Burke said. “I have so many clients that confide in and talk to me about things, that they help me, it’s like my gift of treating them, but it’s honestly a treat to me that I get to do that, I appreciate them so much for coming and trusting me with what I do.”

Burke cites her spa as a safe space where her clients can confide in her their stresses they are feeling or fears that bear down on them, as she works to melt away the negative energy, remove the distractions of life and provide a haven to experience serenity for the short time they have. “I love making people feel good, but I honestly believe God put me on this earth to be a service to others, so that’s my calling,” she said. She started her career in California, working for an aesthetician, before moving to a MedSpa and later opening her own practice, which she had for three years. She then relocated her business to downtown Huntsville nearly a year-ago, to be closer to her father’s roots.

What is an aesthetician? An aesthetician is someone who specializes in skincare and skin conditions. This is a clinical profession that overlaps with the field of luxury self-care. INSPIRE HEALTH

With a team of specialists whom she empowers to be their own bosses, Rejuv MB offers an impressive menu of professional self-care treatments. Their most requested specialties include spa facial treatments, DMK enzyme therapy, LED light therapy, chemical peels, clinical acne treatments, dermaplane, massages, botox or fillers, microblading, lashes, professional teeth whitening, waxing and CryoLab Aesthetics. “I just honestly love being able to make people smile and bringing out their confidence,” she said. “The first thing that you look at when you meet someone is their face and if you have problematic skin from acne or even if you have severe fine lines and wrinkles, you get self conscious about it and insecure, so I want to be able to help somebody with that insecurity, help them fix that and knowledge them on the health of their skin.” As resident aesthetician, Burke’s most popular ser-

vices are customized facial treatments, which come with an initial consultation to get to know the history of a client’s skin and what their goals or concerns are. Her Diamond Glow treatments are also a hit, with the same concept as microdermabrasion, which exfoliates, extracting impurities and infusing a serum into the skin. Through her treatments, she’s been able to help heal the painful irritations of psoriasis, eczema and acne, building at home skin regimens to continue her clients’ progress outside of her office. However, the number one product she suggests for healthy skin, especially for anti-aging, is sunscreen, due to its preventative nature for sun damage, skin cancer, age spots, fine lines and wrinkles. Rejuv MB Spa & Aesthetics is located at 1109 University Avenue in Huntsville. To make an appointment, call 936-4396353.

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super food

By Christian Dischler

int has perpetuated our recipe books, commandeered every tea blend, and been reduced to garnish throughout American dining. However, this mighty herb is more than an afterthought. Originally from the Mediterranean, mint’s influence has steadily grown to encompass the entire globe, providing every culture with a chance to harness its health benefits and versatility. With over two dozen different species, there’s a lot to love. But how exactly does it help us? Let’s take a look.

Menthol Medication From cough drops to toothpaste, mint is everywhere in our medicine cabinets. Known to be a powerful fighter of bad breath and body odor, this little leaf can really lend a helping hand to our overall hygiene. It’s a popular homeopathic approach to reducing sinus congestion, relieving sore throat and helping suppress a nagging cough. It also aids in digestion and is a popular lip balm ingredient! Minty Skin Care Mint is an antiseptic, meaning it actively prevents the growth of harmful bacteria. Often, you’ll see mint included in a variety of rash or itch creams to help soothe irritation and reduce infection. So next time you find yourself battling bug bites, grab a mint-based cream or make your own to help cool down your skin, and prevent unnecessary scratching.

Mint, Mind & Body Perhaps its most underrated and unknown benefits come from its ability to boost our entire health profile. Loaded with Vitamin A, which supports healthy vision, it’s also a reliable source of antioxidants. Fighting off free radicals never smelled so good! Speaking of scent, mint has also been linked to improve mental clarity and alleviate stress when used as aromatherapy, or in salves. Additionally, there’s studies that suggest it might help with regulating and losing weight. When mint enters our bodies, it can help engage certain digestive enzymes that help us process fat into energy. It's apparent that this mighty herb is more than your average super food. And the best part? It’s super easy to grow and include in almost any part of your diet. Put some in your tea, lemonade, sweet and savory dishes. One of our favorite ways is to put some fresh mint in a salad with olive oil, balsamic vinegar, walnuts, strawberries and gorgonzola cheese.

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feature

FOR ALL THE WOMEN IN YOUR LIFE

! d e R o G By Christian Dischler

Heart disease, including stroke, takes a woman’s life almost every 80 seconds. To put this into perspective, that accounts for approximately 1 out of every 5 female deaths each year, and is the overall leading cause of death for African American and white women in the US. It’s a staggering number that continues impacting women often after it’s too late. Despite these overwhelming statistics, there’s encouraging news. With proactive education and preventative actions, about 80 percent of cardiovascular deaths in women can be prevented.

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GOING RED FOR WOMEN Across the nation women are banding together to continue fighting fatal heart disease, and bring helpful education to the forefront of important conversations. Go Red for Women was founded by the American Heart Association in an effort to raise more awareness about heart disease in women. Their goal has been to provide resources for women and dispel the myth that heart disease primarily affects older men. Go Red believes that women can band together to bring their passion, commitment and wisdom into a powerful space, where heart disease is discussed openly, but more importantly addressed properly. KNOWING YOUR RISKS One popular misconception is that the symptoms and risks are the same as they are for men. The truth is that they’re different for everyone, and Go Red helps inform women how they can stay educated on knowing their risks. These factors don’t discriminate based on age, family history, race or previous cardiovascular traumas. However, you can still mitigate further risks by prioritizing habits that coincide with a healthy lifestyle. When you have high blood pressure, high blood cholesterol, diabetes, smoke, don’t exercise or are overweight, your risk for heart disease is increased. By making even modest adjustments to these risk factors and encouraging a healthier lifestyle, your risk for heart disease plummets almost 80 percent. It’s important to remain positive and focus on the factors we can change, while not getting caught up in what we can’t change. LIVING HEALTHIER Go Red has three foundational pillars for pursuing a healthier lifestyle in order to not only reduce risk of heart disease, but to inspire confidence and maintain a better version of yourself. • Eat Smart. We all have different taste when it comes to food, but it’s critical to eat healthier and build better grocery or takeout habits. Allow yourself space for indulgence, but take small steps towards limiting those riskier meals. • Move More. There’s a lot of myths surrounding exercise these days, but the truth is that every little movement is helpful. Finding the kind of movement that makes you happy and fits your lifestyle is crucial to developing the healthy habits that will make lasting change. Keep in mind, walking is highly underrated and just as important as more intense cardio. • Be Well. Don’t let the recent rise of mindfulness practices in the mainstream dissuade you. There’s a reason meditation, good sleep, connecting with others, living in the moment, work-life balance and stress reduction are so popular. They work! Prioritize your mental health, and your body will follow.

AVERAGE NUMBERS TO KNOW FOR ADULTS:

Blood Pressure-120 / 80 mm Hg Body Mass Index (BMI)-25 kg / m2 Fasting Blood Sugar-100 mg / dL

These factors don’t discriminate based on age, family history, race, or previous cardiovascular traumas.

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HOW TO GET INVOLVED Heart disease’s biggest ally is inactivity. By getting up, getting out and getting involved you immediately begin to help women all over the world strive for a better, longer life. Women like you are the reason we’ll win the war against heart disease, and Go Red For Women provides countless opportunities to join the fight.

February is American Heart Month, and the first Friday Americans come together to wear red in solidarity of heart disease awareness. It’s a unifying moment, and millions of people show their support in the community. There are also Go Red events happening all over the country, which means you don’t have to make a long trip to get involved, find support or provide help to others.

Whether national events or local fundraisers, there’s a place for you. By helping more women avoid heart disease and its untimely outcome, you’re allowing them to continue pursuing their dreams. The leaders, experts, scientists and innovators this world needs more of could be the life you help save. To donate to Go Red For Women or get involved and learn more, visit their website GoRedForWomen.org.

One popular misconception is that the symptoms and risks are the same as they are for men. The truth is that they’re different for everyone, and Go Red helps inform women how they can stay educated on knowing their risks.

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wellness

Heart Health

and blood pressure By Dr. Aaron Dutruch D.C.

YOUR HEART, LIKE ANY OTHER MUSCLE IN YOUR BODY, CHANGES WITH EXERCISE. THE HEART’S ONE “EXERCISE” IS TO PUMP BLOOD. IT PUMPS BLOOD TO YOUR LUNGS TO GET OXYGEN AND GET RID OF CARBON DIOXIDE, THEN IT PUMPS THAT OXYGENATED BLOOD TO THE REST OF YOUR BODY. UNLIKE OTHER MUSCLES, TOO MUCH WORK OVER A LONG TIME ISN’T ALWAYS A GOOD THING. AS THE MUSCLE STRUCTURE OF THE HEART GROWS THICKER THE HEART BECOMES MORE INEFFICIENT AND HAS A HARDER TIME GETTING OXYGENATED BLOOD TO ALL PARTS OF THE BODY. THIS IS WHY MAINTAINING YOUR BLOOD PRESSURE IS SO IMPORTANT.

Blood pressure is an easy way of measuring the resistance that the heart is pushing against and is a good determination of overall heart health. There are several factors that we can control that can affect your blood pressure, including weight, diet, exercise and your habits. The correlation between increased weight and increased blood pressure is easy to understand. Your blood pressure increases because your heart simply has more material it needs to oxygenate, and the pressure must be greater to make sure all parts of the body are given enough blood to do that. Exercise and diet are a great way to maintain your weight, but they also play an essential role in reducing your blood pressure. The current recommendation is approximately 30 minutes of moderate aerobic activity (ie. walking, biking etc.) or 15-20 minutes of vigorous aerobic activity (ie. running/jogging, swimming, etc) per day to maintain/ improve cardiovascular health. This type of exercise not only burns

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calories, but it also helps to reduce the likelihood of plaque buildup in the arteries and encourages your heart to build lean, efficient muscles. Diet in this instance, doesn’t necessarily mean restricted calories, its more about giving your body the proper balance of nutrition to perform efficiently. Eating a diet that is lower in sodium or trans fats, and consists of lean meats, vegetables, whole grains and plant-based oils is a good start. Sodium increases your body’s ability to hold onto water, and directly increases blood pressure until its eliminated by the body. Trans fats and some animal fats tend to increase your LDL (low density lipoprotein) or “bad cholesterol.” This type of cholesterol can clump together and stick to the walls of your arteries, reducing the space for your blood to flow through. HDL (High density lipoprotein) is your “good cholesterol” and can be found in several plantbased oils, easy examples are olive oil and avocado oil. These HDL can act like scrubbers for your arteries and

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help to reduce the overall affects of the LDLs. Some of the more common habits that affect your heart health is the use of nicotine and alcohol. Alcohol use causes the blood vessels to constrict until it has cleared your system. It can also lead to liver and kidney damage which also increases blood pressure. When nicotine is in your blood stream it resembles a crystal. Those sharp edges can damage the walls of your arteries and give the “bad cholesterol” somewhere to stick, causing more permanent damage such as calcifications. Heart health is an important, but often misunderstood topic and keeping an eye on your blood pressure may be the easiest way to start the journey to a better you. Dr. Aaron Dutruch D. C. received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He is proficient in Upper Cervical chiropractic care and is a certified FAKTR provider.

feature

s t e PHELPING PEOPLE

huntsville group connects therapy dogs with those in need

dog passes by and suddenly the whole world shrinks away, a smile spreads across your face and your hand reaches out for a quick pet. It’s literally impossible to not break a smile when in the company of a good boy, it’s the rainbow at the end of a bad day and the warm feeling that will keep you floating on cloud nine. It also has the power to heal and a group of Huntsville volunteers

Photos and story by Michelle Wulfson are helping bring that cheer to those in need. In 2003, Huntsville Pets Helping People president Diane Carpenter was at a dog show with her AKC Champion border terrier, Willow, and volunteered to help with Pet Partners testing, which primarily focused on obedience and their comfort with people. Pet Partners is a national organization registering handlers of multiple species as volunteer teams for animal-assisted therapy. She enjoyed the experience and thought it was an honorable cause, inspiring her to chase a new adventure for her and Willow, bringing joy to those in need. Carpenter and Willow first joined Delta Society in College Station with Aggieland Pets with a Purpose, however the drive was a bit too much for her and she wasn’t a fan of visiting facilities as a group, noting that she prefers individual visits.

“I like the individual visits because then your dog gets to know these people,” Carpenter said, adding her canine partner, Jake, has become a hit with the local nursing homes. “Your dog gets to know these people, they get to know the dog, it provides all kinds of stimulation for them,” she added. Carpenter tested with Pet Partners in 2004 and began Huntsville Pets Helping People with a small team of six volunteers that has grown significantly with time. They have been affiliated with Intermountain Therapy Animals in Utah since 2009. Therapy dogs differ from service dogs in that they are there to be petted and loved on, bringing emotional comfort to someone in need, though Carpenter says that nearly any pet can be a therapy partner. HPHP can work with rabbits, cats, guinea pigs, potbelly pigs and even chickens, though for obvious reasons, dogs are the most popular choice of partner. INSPIRE HEALTH

feature

According to Carpenter, it’s the lack of judgment and unwavering love that makes dogs and animals in general, so healing for humans. It doesn’t matter what someone wears, what they look like or their financial status–a therapy dog will always love who they meet, no matter what. However, there is a science as to why being around animals is so uplifting. The simple act of petting animals releases an automatic relaxation response, promoting the release of serotonin, prolactin and oxytocin–hormonal compounds that can play a part in elevating moods. Animal engagement can also help lower anxiety, provide comfort, reduce loneliness and increase mental stimulation. “Studies have been done that when you pet a dog, your blood pressure goes down, it even occurs with children, their blood pressure goes down when they’re petting a dog,” Carpenter said. “It enables you to be calm and relaxed, because they’re calm

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and relaxed. They’re not judging you because you’re in a wheel chair, they just love you because you’re you. They just accept us for who we are and love us for who we are.” Walking out on the porch of the HPHP facilities to meet the volunteers and their canine partners, five wagging tails are ready to meet their next visitor. Some slowly work their way in for a sniff or a kiss with the gentle sweetness of an older soul, while others are bold in forcing their way into focus, chatting loudly in a language only they’re familiar with, while demanding belly rubs. “The dogs have to start out with obedience, because you’re taking your dog to places that they’re not familiar with and with a lot of people. They have to be in tune to you, because if you see something happening down the hall in a nursing home, you have to be able to call your dog close to you, move aside and have your dog not freak out. They have to be able to

go into rooms with colonoscopy bags hanging from things and they have to trust you,” Carpenter said. Dianne Hertel and her black mouth cur lab mix, Allie, started obedience training two years ago. Now, she’s in training to be a therapy dog with HPHP. “She loves kids and she’s just a real people-dog, so we thought she might be a good candidate,” Hertel said. She’s a hyper pup who craves attention, with no shame or self awareness to the lengths she’ll go to be the center of her audience’s world. Fellow volunteer, Marilyn Meshell, notes that they were ready to welcome Hertel and Allie as a new team in 2020, however, with the pandemic, they’re not taking new members as of yet, still unable to visit many of the facilities they once did. HPHP volunteers would regularly visit patients and staff at Huntsville Memorial Hospital, Creekside Retirement Community, various hospice organizations and Huntsville ISD, however, the pandemic has hampered their efforts for the past two years. “We were getting set to hopefully return to the hospital and visit with patients and the staff, the staff loves the dogs as much as the patients do, but they’re still trying to decide what’s going on,” Carpenter said. In the meantime, they’ve been teaching basic obedience classes as a fundraiser for the organization throughout the pandemic, along with visits to Sam Houston State University to bring a little joy and comfort to students during the stressors of finals week. However, the volunteers miss the connections they’ve made at their facilities of choice. “Going to the hospitals, we see the patients and we visit with their families, we visit with anybody that wants a visit, but I see more of it being beneficial with the staff,” Meshell said. “They have a hard job…they enjoy the visits just as much as the patients did.” Meshell has been a volunteer with HPHP for six years and prefers to

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visit the hospitals and schools with her chihuahua pembroke welsh corgis mix, Roxie, a quiet and sweet little pup with the demeanor of perfectly poised royalty. Martha Waidhofer notes that she also prefers to visit the hospitals with her Siberian husky, Niko, after experiencing first-hand the emotional healing that animals can provide for patients. “When I was in my 20s, my little brother was diagnosed with spinal cancer when he was 11 years-old, so he was in and out of the hospital quite

a bit with surgeries and everything like that. He had this little dog that he missed, so one time, we just smuggled in that dog in a tennis bag and we took him up there and we’d hide him in the bathroom when the nurse came in,” Waidhofer said. “The joy of seeing him brighten up, just lifted his spirits so much and I thought, I have to do that, so when they could legally go into hospitals, that’s when I wanted to do that.” Her brother passed away shortly after, but the memory stuck with her,

leading to her joining HPHP three years-ago since being widowed. “I just remembered how wonderful it was for him and it blesses me to go to the hospital and see all of those patients and it brightens their day,” Waidhofer said. Niko is one of four dogs in Waidhofer’s household, however, he’s the only one that serves with her as a therapy dog. HPHP’s canine volunteers undergo extensive training to be comfortable with the various settings they visit. A mock hospital room in their facilities helps the dogs become at ease with the inner workings of a hospital or nursing home, helping them to become conscious of wheel chairs, IV bags and tubes, breathing devices and bedside behavior. In the next room over, a library prepares the therapy animals for a trip to school, where they’ll help struggling third graders practice their reading. Carpenter and her “All American mutt,” Jake, enjoy participating in the READ program at Scott Johnson Elementary School, in addition to visits to Creekside Retirement Community. The reading, education, assistance dogs program allows students the opportunity to choose from a suitcase full of books to find their confidence in practicing their reading skills, reading aloud to a therapy dog during one-on-one visits. The teachers decide on which students could benefit most from the program and depending on the child, will usually last for six-weeks’ time, receiving a free book at completion of the program. “We don’t teach reading, we simply provide the atmosphere, the comfort zone, where a child can come in and read to the dog. They’re not going to get corrected and if the child wants to ask what a word is, we help, but we don’t correct them. We just want them comfortable and reading aloud,” Carpenter said. “Sometimes it’s because they’re having difficulty reading, sometimes they just moved here and they’re having a difficult time adjusting, but a dog is not judgmental.” INSPIRE HEALTH

Kay Carlson was an educational diagnostician with Huntsville ISD, and after seeing the effects that a therapy dog had on a troubled student, she was hooked. Carlson was tasked with conducting assessments on troubled students, however, she could never seem to track down one in particular. She

was tipped off by educators at the school that the third grader reportedly never showed up to class, except for when a HPHP dog would visit the campus for a READ visit. She always liked dogs and had her own training in teaching reading, so she made it her goal that when she retired, she would join the program. It’s been about eight years now, that she’s been volunteering alongside her affectionate corgis, Peanut, through HPHP and continuing her mission of making a difference in children’s lives. “If they’re in the third grade and they’re reading at a second grade level, the dog doesn’t care. They get more

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relaxed and more interested in reading and also, their attendance comes up because they’re coming to school on the day that the dog is coming,” Carlson said. “Our teachers have said that it has helped the students improve their reading levels and get more of an interest in books.” However, it’s not just beneficial for the students. Carpenter notes that Jake has been missing his visits to the schools, jumping with joy as she arranges a display with the red suitcase that would typically be filled with books to accompany him on a trip to Scott Johnson Elementary. They’re unsure of when they’ll be able to be able to go back to work, but HPHP’s volunteers are ready and waiting for when that day comes. In the meantime, visit the HPHP website at www.petshelpingpeple.com for updates on new obedience classes and ways to volunteer.

t n i M p i h C e t a l o c ho

recipe

e i h t o o Sm

By Trinity Edwards

THIS IS A GREAT HEALTHY BREAKFAST AND THE KIDDOS ARE LOVING IT TOO! THE AVOCADO BRINGS IN A HEALTHY FAT, WHILE THE BANANA ADDS A SOURCE OF POTASSIUM! SPINACH IS ONE OF THE MOST BENEFICIAL AND NUTRITIOUS GREENS, ADDING FIBER, IRON AND VITAMINS A, C AND K. GET ALL YOUR VITAMINS AND NUTRIENTS IN WITH THIS EASY TO MAKE SMOOTHIE! Ingredients: • 1/4 cup packed organic mint leaves • 1 cup packed organic spinach • 1/4 organic avocado • 1 organic banana • 1 1/2 cup vanilla oat/almond milk • 1/2 cup dark chocolate chips • 1 cup crushed ice • sugar free whipped cream

Directions:  Add your choice of vanilla oat/almond milk along with frozen banana, mint leaves (save a couple for garnish), spinach, avocado and ice into blender. Process until smooth. (Add more ice for a thicker consistency)  Add chocolate chips and briefly pulse until finely chopped (save a few to garnish).  Pour into two glasses and garnish with dark chocolate pieces, mint leaves and a dash of sugar free whipped cream.  Serve immediately.

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s u g a r a p s A I

By Christian Dischler

t’s no coincidence that asparagus is shaped like an ancient spear. This heart healthy vegetable is the perfect weapon to equip as you go through life fighting for the healthiest version of yourself. Sure, it might have a reputation as the veggie least likely to steal the show. But this isn’t a popularity contest, this is a battle against the processed food onslaught we face everyday as Americans. Asparagus is a low-calorie vegetable that’s loaded with a dense nutritional profile. Fiber, amino acids, folate and vitamin K all contribute to help asparagus consumption promote a healthier body and longer life.

Known throughout the culinary world for adding nuance to a dish, asparagus can’t hide from the health food world much longer. Studies are beginning to show that this vegetable can reduce your risk for heart disease due to its soluble fiber content. Soluble fiber is responsible for helping lower cholesterol levels by binding with particles in your digestive system before they have the chance to make their way any further. Additionally, asparagus has high levels of antioxidants, encourages anti-inflammation in the body, and contains potassium; which all support a healthy heart. Asparagus’s nutritional profile makes it a great preventative food to consume when considering long-term health. In helping reduce the risk of diabetes, asparagus flourishes because it helps flush the body of salt, improve insulin secretion, and enhance beta cell functionality. Its high levels of Vitamin K help regulate blood clotting, and a comprehensive list of B vitamins ensure that this pencil-shaped veggie gives you a full armory of health benefits. The fact that asparagus has folate begins to separate it from the rest of the pack. Folate is a crucial nutrient that many people are lacking, and when you realize that it’s a major player in red blood cell growth and healthy DNA production, you’ll want all you can get. These building blocks of health are important in everyone, but particularly in pregnant women. Asparagus is a great veggie to crave because its folate content is linked to promoting healthy pregnancies, and ultimately healthy kids. It's time to start including more asparagus in your diet, because you wouldn’t go into battle without the right weapon, and this green spear is the perfect one to help you live healthier, happier and longer. INSPIRE HEALTH

healthy body

DON'T LET GOOD FATS

MAKE YOU FAT! By Sandra Black SINCE THE DISTINCTION BETWEEN GOOD AND BAD FATS, AMERICANS HAVE ADOPTED A MORE IS BETTER ATTITUDE, INDULGING IN UNLIMITED AMOUNTS OF “GOOD” FAT. Given the unending list of dangers of saturated fats in the diet, the 2010 Dietary Guidelines for Americans advised limiting saturated fat intake and replacing it with more mono and polyunsaturated fats. Harvard University’s School of Public Health says unsaturated fats improve blood cholesterol levels, lower blood pressure, reduce inflammation and stabilize heart rhythms. Additionally, research shows that polyunsaturated fats are crucial to brain function, behavior and normal growth and development. Without a doubt, certain dietary fats are necessary for optimal body functioning. But, is it possible to eat too much of a good thing? While there is a clear distinction between saturated and unsaturated fats, calorically they are equal. That means, energy-wise, all fat grams, regardless of their name, are equal to 9 calories each. So, there is a need to practice caution even with “good” fats. Some mistakenly indulge in copious amounts of olive oil, coconut oil and other mono and polyunsaturated oils, as though they are calorie-free because research has highlighted a few of their benefits. All macronutrients (protein, fat, carbohydrate) have certain benefits for the body, but that does not mean it is wise to practice unrestrained, overindulgence in any one of these. As always, a balanced approach is needed when it comes to diet, especially with that of fat. After all, fat has the most calories per gram than any other macronutrient. Each individual, depending on current activity level and medical health implications, has to determine what percent of fat per day works best for them. Likely, the percent is a great deal lower than what you are currently consuming.

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recipe

Asparagus

Tart

By Nellie Palmer

Ingredients:

• 1 pkg. fresh asparagus, do not use canned asparagus. • 1 pkg. (2 cups) grated Swiss cheese • 2 cups heavy cream • 4 eggs • 1 tsp white pepper • salt to taste • pre-made Pillsbury pie crust • 1 cup cheddar cheese

Directions:

 Line a rectangle pan with parchment paper, then line it with the pie crust. Use both pie crusts so that it is thick, with no holes. Make sure parchment sticks up enough to lift out of pan later. Use pie crust beads in bottom of crust before putting in oven.  Bake until golden brown.  Remove from oven and let cool.  Mix heavy cream, eggs, white pepper and salt. Add swiss cheese and blend.  Layer one row of trimmed asparagus on bottom of tart shell (leave inside pan). Pour egg mixture over asparagus. Layer another row of trimmed asparagus. Layer cheddar cheese. Top with another layer of asparagus. Cover and bake 30 minutes.  Remove cover and bake another 10 minutes Let set before serving. INSPIRE HEALTH

mighty kids

Tips For Keeping Kids Safe Online The world has become more reliant on online connections than ever before. The internet is the easiest way to stay connected with kids and for them to explore, learn and find entertainment when they need it. But, it's important to keep kids as safe as possible while they browse the World Wide Web. Let's discuss five ways to keep kids safe while they use the internet. By Andrew Wilkes S et Up Programs To Monitor Internet Usage You can't monitor what your child is doing online 24/7, no matter how hard you try. You need to sleep, eat, and go to work Fortunately, you don't have to do all the work in this category. There is software available to keep track of internet use, block inappropriate content on social media sites like Instagram and TikTok, and even manage amounts of screen time.

Review Apps Beforehand Before your child downloads anything to their device, be it a game, a learning app, or a social media site, make sure to do your research. Apps purchased or downloaded from stores often have reviews that users post detailing the quality of the app. Read them, and if they seem negative or indicate that the app may not be safe for kids, let your child know. Be sure to pay close attention to any apps and sites that feature end-toend encryption, video chats, direct

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messaging, file uploads and user anonymity. These are all tools that are frequently relied upon by online child predators. eep A Closer Eye On Your K Children's Activity Social media sites are a labyrinth of connection, activity and exposure, and it's not always easy to know exactly what kids are seeing or sharing. Sometimes, you need to see your kids' activities for yourself. Social media accounts aren't difficult to make. Find out what sites your child has an account with, sign up under a different name, and then follow them. This way, you can see firsthand just what they are sharing with their followers, what posts and pages they like, and the manner of content they are exposed to.

Set Parental Controls Devices, apps, and games generally have privacy settings and parental controls that can block certain con-

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tent. Finding out what they are and how to adjust them is one of the easiest ways to keep your children safe online. Talk to your internet service provider about parental controls over your chosen network. And communicate with your children about these privacy settings so that they know why they exist. atch For Potential Signs W Of Distress Be aware of any changes in your child's behavior, both online and offline. If they exhibit signs of anxiety, depression and anger, suddenly make attempts to hide their online activity, or noticeably change their device usage, talk to them. Again, make sure that your child knows they won't get in trouble or have their device usage restricted if they're honest about what they may have seen or done.

recipe

Strawberry Lady Finger

By Nellie Palmer

Cake

INGREDIENTS Cake • 1 box strawberry cake mix • 1 box cheesecake pudding • 3 eggs • 1 stick butter, softened • 2/3 cup triple sec or apple juice Filling • 1 container Philadelphia cream cheese • 2 cups powdered sugar • 2 boxes instant vanilla pudding • 1/2 Madagascar vanilla bean • 4 cups cold milk • 1 pkg. lady fingers

DIRECTIONS  Combine cake ingredients and mix with mixer for 2 min.  Line two 6" pans with parchment paper and cooking spray. If you do not have 6", use 8" and trim cake to size. Split batter between the two pans and bake according to box instructions, taking into account the thinner cakes. Filling  Make vanilla pudding using hand mixer. Add cream cheese, vanilla and powdered sugar. Add more sugar if filling is not thick enough to pipe onto cake.  Remove cakes from oven and place on rack to cool.  Slice cakes in half to make four layers. Spread filling between each layer. Pipe filling around outer edge. Place lady fingers around perimeter of cake. Tie Ribbon around cake for decoration.

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Wishing peace, love and unity to everyone in 2022!

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Huntsville Living January 2022

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