Inspire Health Magazine October 2023

UNVEILING THE MARVELS OF Cumin BUILDING STRONG BONES

Fiber Rich Foods

THE BEAUTIFUL PROJECT…

John Perez, PA-C

Roland Perez, PA-C

Stacey Saunders, M.D.

Katherine Smith PA-C

Mickey Craddock, FNP-BC

Sandra Castañon, PA-C

Sherryl Dunlap, FNP-BC

David Valdez, M.D. Chief Medical Officer

Rebecca Villa, LCSW

Margaret Conolly, M.D. Psychiatrist

Pennie Robertson, LCSW

Laura Rodriguez, RDH

Oluyemisi Laditan, DDS Joshlyn Valenzuela, RDH DDS

Cristine Bandala, FNP-BC

Diane Tice, DDS Chief Dental Officer

William Starks, M.D.

James Quartey, DDS

Patrice Anderson, LCSW

Kristine Hynes, DDS

STREET UVALDE, TX 78801 | Phone: 830-278-3335

MA GAZINE

executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor

MIND, BODY & SOUL

is a production of the Uvalde Leader-News.

This magazine in conjuction with Health - mind, body and soul, is published three times year, and is inserted into the Uvalde Leader-News and delivered to key locations throughout the newspaper’s Southwest Texas market area

Publisher/Owner: Craig Garnett . . . . . . cgarnett@ulnnow com

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Pete Luna.

Classifieds Manager

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Uvalde Leader-News (SECD 654780) is an entirely locally owned, independent newspaper published every Thursday and Sunday. The newspaper’s address is 110 N. East Street or P.O. Box 740 Uvalde, Texas 78801. Second class postage paid at Uvalde, Texas. The policy of the present day Leader-News is a continuation of the statement made in 1898 by H.P. Hornby (1876-1948) and continued by Harry P. Hornby Jr. (1917-1978) and Mrs. Harry Hornby Jr. (1917-1995)

Suzanne Polk Fox copy editor

Christian Dischler

contributing writers

Ashleigh Irwin

Anistasia Iverson

Tatiana LaBello

Nellie Palmer

Grant Pettibone

Giselle Taylor

production & design

Suzanne Polk Fox

Claire Thomas

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. 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.

© 2023 Fox Printing & Creative Publishing, LLC, New Orleans, LA

All rights reserved

Printed in the USA by Fox Print Services (igofox.com)

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a reduced risk of chronic inflammation-related conditions, supporting overall well-being.

METABOLISM BOOSTER AND WEIGHT MANAGEMENT AID

UNVEILING THE MARVELS OF

UNVEILING THE MARVELS OF

Cumin

In the realm of superfoods, one spice stands out with its rich aroma, warm flavor and an impressive array of health benefits. Meet cumin, the unassuming yet mighty seed that has been captivating taste buds and healing bodies for centuries. Packed with essential nutrients and bioactive compounds, cumin has rightfully earned its status as a superfood spice.

THE FLAVORFUL NUTRIENT POWERHOUSE

Cumin, scientifically known as Cuminum cyminum, has long been revered for its distinctive taste and powerful medicinal properties. This humble spice boasts an impressive nutritional profile, containing vitamins like vitamin C, vitamin E and several B vitamins. It is also rich in minerals such as iron, manganese and calcium. Cumin is a treasure trove of dietary fiber and antioxidants, making it a potent ally in promoting a healthy body and mind.

DIGESTIVE HEALTH CHAMPION

One of the primary reasons cumin earns its superfood title is its exceptional impact on digestive health. This spice possesses natural compounds that stimulate the production of digestive enzymes, promoting efficient digestion and nutrient absorp-

By Ashleigh Irwin

Cumin

tion. Cumin also aids in alleviating indigestion, bloating and flatulence. Its carminative properties help to ease gastrointestinal discomfort, making it a go-to remedy for digestive woes. By incorporating cumin into your meals, you can nourish your gut and optimize your digestive processes.

INFLAMMATION FIGHTER

Chronic inflammation is often at the root of various health issues, from heart disease to arthritis. Luckily, cumin possesses potent anti-inflammatory properties that can help combat inflammation and its harmful effects. The active compounds in cumin, including cuminaldehyde and thymoquinone, have been studied for their ability to suppress inflammation pathways in the body. Regular consumption of cumin may contribute to

Maintaining a healthy weight is a key component of overall wellness, and cumin can lend a helping hand in this endeavor. Research suggests that cumin may aid in weight management and promote fat loss. This spice has been shown to enhance metabolic function, potentially leading to increased calorie burn and improved fat oxidation. By incorporating cumin into your meals, you can add a flavorful twist while supporting your weight management goals.

Cumin, the unsung hero of the spice rack, emerges as a true superfood with its impressive range of health benefits. From aiding digestion to combating inflammation and promoting weight management, cumin is a spice that deserves a prominent place in your kitchen and your quest for optimal health.

The mission of Uvalde Hospice Foundation is to provide assistance to the Uvalde Memorial Hospital Hospice Program, allowing them to provide quality and compassionate care without financial handicaps. This will give the Uvalde Hospice Staff the means to support the extraordinary end-of-life care by meeting many needs of hospice patients in Uvalde and the surrounding counties they serve. Donations are tax deductible to the intent provided by law.

Donations can be sent to… Uvalde Hospice Foundation P.O. Box 1985 • Uvalde, Texas 78802

QUICK

If you’re looking for a simple and delicious low-sodium recipe that is packed with flavor, this Quick Cumin-Spiced Quinoa Salad is just what you need. Bursting with aromatic cumin, vibrant vegetables and hearty quinoa, this recipe offers a satisfying and nutritious dish that is easy to prepare.

INGREDIENTS

• 1 cup cooked quinoa (cooled)

• 1 cup cherry tomatoes, halved

• 1 cup cucumber, diced

• 1/4 cup red onion, finely chopped

• 2 tbsp fresh parsley, chopped

• 1 tbsp fresh lemon juice

• 1 tbsp extra virgin olive oil

• 1 tsp ground cumin

• Salt-free Mrs. Dash Original Flavor

INSTRUCTIONS

SALAD

By Nellie Palmer

Cumin Spiced QUINOA

 Taste the salad and adjust the seasoning if needed. You can add more lemon juice or cumin according to your preference.

 In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion and fresh parsley.

 In a separate small bowl, whisk together the fresh lemon juice, extra virgin olive oil and ground cumin until well combined. If desired, add a sprinkle of salt-free seasoning blend for additional flavor.

 Pour the dressing over the quinoa mixture and toss gently to coat all the ingredients evenly.

 Allow the salad to sit for a few minutes to let the flavors meld together. This will also allow the quinoa to absorb the dressing.

 Serve the Cumin-Spiced Quinoa Salad chilled or at room temperature as a refreshing side dish or a light meal on its own.

Note: Feel free to customize the salad by adding other vegetables or toppings of your choice, such as diced bell peppers, sliced avocado or toasted nuts for extra crunch.

Anti-Aging Beauty Routine For Your

Anti-Aging Beauty Routine For Your

Ingredients:

Face

Face

By Giselle Taylor

Every woman dreams of defying the signs of aging and preserving her youthful glow. With the right beauty routine, you can embrace ageless beauty while nourishing your skin with natural ingredients. In this article, we’ll explore the essential steps to a healthy anti-aging beauty routine, encompassing both morning and evening rituals. We’ll also share a simple yet effective recipe for an all-natural toner using witch hazel and rosewater, delivering a touch of glamour to your daily regimen.

MORNING ROUTINE

 Cleanse: Begin your day with a gentle cleanser suited to your skin type. Look for natural cleansers free from harsh chemicals that can strip the skin of its natural oils. Gently massage the cleanser onto damp skin, then rinse with lukewarm water.

 Tone: After cleansing, tone your skin to restore balance and tighten pores. Opt for an all-natural toner using witch hazel and rosewater.

 Serum: Incorporate an antioxidant-rich serum into your routine to protect against environmental damage and support collagen production. Look for serums with ingredients like vitamin C, hyaluronic acid, or green tea extract. Apply a few drops to your fingertips and gently pat it onto your face and neck.

• 1/4 cup witch hazel

• 1/4 cup rosewater

Instructions:

 Mix witch hazel and rosewater in a small bottle.

 Apply the mixture to a cotton pad and gently wipe your face, focusing on areas where pores are more visible.

 Moisturize: Hydration is key for plump, youthful skin. Choose a natural moisturizer that suits your skin type and is enriched with anti-aging ingredients. Massage the moisturizer onto your face in upward motions, promoting circulation and absorption.

 Sunscreen: Shield your skin from harmful UV rays by applying a broad-spectrum sunscreen with SPF 30 or higher. Look for natural options containing zinc oxide or titanium dioxide. Apply it generously to your face, neck, and any exposed areas.

WITCH HAZEL & ROSEWATER TONER

EVENING ROUTINE

 Cleanse: Remove makeup and impurities with a gentle cleanser, ensuring your skin is thoroughly cleansed before bed. Take your time to massage the cleanser onto your face, rinsing with lukewarm water.

 Exfoliate: Twice a week, exfoliate to remove dead skin cells and promote cell turnover. Choose a natural exfoliant suited to your skin type, such as a gentle scrub or enzymatic exfoliator. Massage it onto your damp skin in circular motions, then rinse thoroughly.

 Tone: Revisit the toning step using the witch hazel and rosewater toner mentioned earlier. Apply it to a cotton pad and sweep it across your face, refreshing and balancing your skin.

 Treat: Apply a targeted anti-aging treatment, such as a retinol serum or a facial oil enriched with botanical extracts. These products work while you sleep, promoting collagen production and rejuvenation. Gently massage the treatment into your face and neck.

 Moisturize: Complete your routine by moisturizing your skin with a nourishing night cream or facial oil. Look for ingredients like jojoba oil, rosehip oil, or shea butter for optimal hydration and repair.

By following a healthy anti-aging beauty routine tailored to your needs, you can achieve radiant, youthful skin while embracing the power of all-natural ingredients. Age gracefully with confidence and a touch of glamour.

MONDAY-FRIDAY 9AM-6PM, SATURDAY 9AM-4PM

New school year, New family practice!

We are excited to announce that Alsace Urgent Care NOW has Family Practice.

We are honored to have Mrs. Rebekkah Hill, FNP-BC leading up our new Alsace Family Practice Team !!

Call to schedule your appointments this week!! 830-900-7048 3040

BUILDING

STRONG BONES

By Nellie Palmer

Here are three simple weight training exercises for the elderly that can help prevent osteoporosis and improve bone health:

Bicep Curl:

 Sit or stand with your back straight and shoulders relaxed.

 Hold a pair of dumbbells or household items (like water bottles) in each hand, palms facing forward.

 Keep your elbows close to your body and slowly lift the weights towards your shoulders by bending your elbows.

 Lower the weights back down with control.

Perform 2-3 sets of 10-12 repetitions.

Hip Abduction (Lateral Leg Raise):

 Stand behind a chair or use a sturdy surface for support.

 Hold onto the chair or surface for balance.

 Lift one leg out to the side, keeping it straight or slightly bent at the knee.

 Hold the lifted leg for a few seconds, then lower it back down with control.

 Repeat on the other leg. Perform 2-3 sets of 10-15 repetitions for each leg.

Overhead Press:

 Sit or stand with your back straight and core engaged.

 Hold a pair of dumbbells or household items at shoulder level, palms facing you.

 Extend your arms upward, pressing the weights overhead.

 Lower the weights back down to shoulder level with control.

Perform 2-3 sets of 8-10 repetitions.

Safety Tips:

• Start with light weights or resistance bands and gradually increase the intensity as you gain strength.

• Breathe steadily throughout each exercise.

• Maintain proper form and avoid using jerky movements to reduce the risk of injury.

• If you have any health concerns or conditions, consult with a healthcare professional before starting a new exercise routine. Why these exercises are beneficial for preventing osteoporosis:

Bicep Curl: While it primarily targets the biceps, the bicep curl also engages the forearms and wrists. Weight training for the upper body is essential for overall bone health, as it stimulates the bones in the arms and shoulders.

Hip Abduction (Lateral Leg Raise): This exercise targets the hip abductor muscles, which are important for maintaining balance and stability. Strengthening these muscles helps reduce the risk of falls, which is crucial for preventing fractures.

Overhead Press: This exercise targets the muscles in the shoulders and upper back. By engaging these muscles, you promote bone density in the arms and shoulders, which can be beneficial for overall bone health.

Remember, consistency is key. Aim to perform these weight training exercises at least 2-3 times per week, alongside a balanced diet rich in calcium and vitamin D, to help prevent osteoporosis and maintain strong bones as you age.

Ayala takes on new fitness challenge

Quality Print Solutions owner and Uvalde Volunteer Fire Department firefighter

Gene Ayala is now the owner of Uvalde CrossFit, located at 1 Friends Trail.

Ayala purchased the business from Mandi Reading, who operated the gym under the name Shotgun Crossfit. Gym goers have multiple opportunities

to train at the gym including Monday through Thursday at 5:30 a.m., 8:30 a.m., 4:30 p.m., 5:30 p.m., and 6:30 p.m.; Friday, 5:30 a.m., 6:30 a.m., 4:30 p.m., and 5:30 p.m.; Saturday, 6:30 to 8:30 a.m., and Sunday, 3-4:30 p.m.

Child care is available.

Ayala began CrossFit training on April 21, 2014, when Shotgun Crossfit was located downtown.

“I saw Shotgun had an in-house competition. I was like, ‘I need to try that. I think I could do that.’ I showed up, I liked it,

and the rest is history,” Ayala said, noting that competing in CrossFit has vaulted his fitness journey to new heights.

Ayala said CrossFit is more than just physical. It is important for mental well-being. “The passion I have for CrossFit,” Ayala said, pausing. “…If I could be there every day, I would.”

When Reading announced her intention to sell the business in July, Ayala said he feared the gym would turn into another

Uvalde CrossFit: You are your only limit.

business. In an effort to preserve “Uvalde CrossFit offers pro a competitive edge. He has been

Owner: Gene Ayala

FALL INSPIRED

Container Gardens

Container Gardens

By Anistasia Iverson

AS THE VIBRANT HUES OF SUMMER GRADUALLY FADE, FALL OFFERS A UNIQUE OPPORTUNITY TO INFUSE YOUR OUTDOOR SPACES WITH A TOUCH OF SEASONAL CHARM. FALL CONTAINER GARDENING PRESENTS AN EXCITING WAY TO EMBRACE THE BEAUTY OF AUTUMN AND CREATE STUNNING DISPLAYS RIGHT AT YOUR DOORSTEP OR ON YOUR PATIO. IN THIS ARTICLE, WE'LL EXPLORE THE JOYS OF FALL CONTAINER GARDENING, FROM SELECTING THE PERFECT PLANTS TO DESIGNING CAPTIVATING ARRANGEMENTS THAT WILL ELEVATE YOUR HOME AND GARDEN INTO A COZY HAVEN OF FALL-INSPIRED BEAUTY.

CHOOSING THE RIGHT PLANTS

When it comes to fall container gardening, selecting the right plants is key to achieving a stunning display. Opt for cool-season plants that thrive in the autumn months. Consider vibrant chrysanthemums, ornamental kale, pansies, asters and flowering cabbage for their vibrant colors and resilience. Incorporate ornamental grasses, such as fountain grass or feather reed grass, for added texture and movement. Don't forget about evergreen plants like boxwood or juniper, which provide year-round interest and serve as a backdrop for seasonal flowers.

DESIGNING CAPTIVATING ARRANGEMENTS

Fall container gardens offer endless possibilities for creative expression. Start by choosing containers that complement your outdoor aesthetic, whether it's rustic terracotta pots or sleek, modern planters. Experiment with varying heights, textures and colors to create visually appealing compositions. For a bold statement, consider using a mix of warm tones like orange, red and burgundy, contrasted with pops of yellow or purple. Arrange taller plants in the center or at the back of the container, while cascading or trailing plants can spill over the edges. Fill in the gaps with filler plants or decorative elements like cornstalks, miniature pumpkins or dried seedpods for an extra touch of fall flair.

CARING FOR YOUR FALL CONTAINER GARDEN

Maintaining a healthy fall container garden requires proper care. Ensure containers have adequate drainage to prevent water logging. Water your plants regularly, keeping in mind that fall weather can be unpredictable. Monitor soil moisture levels and adjust watering accordingly. Fertilize your plants with a slow-release, balanced fertilizer to provide essential nutrients. Prune any dead or damaged foliage to promote new growth. As temperatures drop, protect more delicate plants from frost by moving containers to sheltered areas or covering them with horticultural fleece or cloths.

EMBRACE THE BEAUTY OF FALL

Fall container gardening offers an enchanting opportunity to embrace the seasonal beauty and create captivating displays that will enhance your home and garden with autumnal charm. Unleash your creativity and transform your outdoor spaces into vibrant havens of fall beauty. By carefully selecting plants, designing captivating arrangements, and providing proper care, you can create stunning container gardens that celebrate the colors and textures of autumn. So, gather your favorite plants, unleash your inner artist, and embark on a delightful journey into the world of fall container gardening.

Fiber Rich Foods

Fiber Rich Foods

By Grant Pettibone

Eating a diet rich in high-fiber foods has numerous health benefits, including improved digestion, lower cholesterol levels, better blood sugar control and weight management. But what are the best high-fiber foods to eat? In this article, we’ll explore some of the best high-fiber foods and how they can positively impact your health.

LEGUMES

Legumes, which include beans, lentils and peas, are some of the best high-fiber foods out there. They’re also a great source of plant-based protein, making them an excellent choice for vegetarians and vegans. A half-cup serving of cooked beans can contain up to 8 grams of fiber, while a cup of lentils can contain up to 16 grams. Incorporating more legumes into your diet can help with digestion, lower cholesterol levels and regulate blood sugar.

WHOLE GRAINS

Whole grains, such as oatmeal, brown rice and quinoa, are another great source of fiber. Unlike refined grains, which have been stripped of their fiber content, whole grains contain all parts of the grain, including the bran and germ, which are rich in fiber and other nutrients. A cup of cooked brown rice contains around 3.5 grams of fiber, while a cup of cooked quinoa can contain up to 5 grams. Eating more whole grains can help with digestion, reduce inflammation and lower the risk of chronic diseases like heart disease and diabetes.

FRUITS AND VEGETABLES

Fruits and vegetables are not only high in fiber, but also packed with vitamins, minerals and antioxidants that are important for overall health. Some of the best high-fiber fruits include berries, apples and pears, while high-fiber vegetables include broccoli, Brussels sprouts and sweet potatoes. A medium-sized pear contains around 6 grams of fiber, while a cup of broccoli contains around 5 grams. Incorporating more fruits and vegetables

into your diet can help with digestion, improve immune function and reduce the risk of chronic diseases.

NUTS AND SEEDS

Nuts and seeds are not only high in fiber, but also contain healthy fats and protein that can help to keep you feeling full and satisfied. Some of the best high-fiber nuts include almonds, pistachios and walnuts, while high-fiber seeds include chia seeds, flaxseeds and pumpkin seeds. A quarter-cup serving of almonds contains around 4 grams of fiber, while a tablespoon of chia seeds can contain up to 5 grams. Adding more nuts and seeds to your diet can help with digestion, reduce inflammation, and lower the risk of chronic diseases.

How can you incorporate more high-fiber foods into your diet?

START SMALL

If you’re not used to eating a lot of high-fiber foods, it’s important to start small. Add a serving of fruit or vegetables to your meals, swap refined grains for whole grains, or snack on nuts or seeds instead of processed snacks.

BE CREATIVE

High-fiber foods can be delicious and versatile. Experiment with different types of legumes, whole grains, fruits and vegetables to find what you like best. Try adding chia seeds or flaxseeds to your smoothies or oatmeal, or make a delicious quinoa salad for lunch.

PLAN AHEAD

Planning ahead can help you make healthier choices when it comes to meals and snacks. Make a grocery list that includes high-fiber foods and prepare meals and snacks ahead of time to make healthy eating more convenient.

EASY WAYS FOR SALT LOVERS TO REDUCE SODIUM INTAKE

By Andrew Irvin

For those who savor the taste of salt but wish to adopt a hearthealthy lifestyle, reducing sodium intake can be a significant challenge. However, with mindful choices and flavorful alternatives, it’s possible to enjoy a low-sodium diet without sacrificing taste by exploring easy and practical ways for salt lovers to cut sodium while still savoring delicious meals. Let’s embark on a flavorful journey towards a healthier you.

* Read Labels and Choose Low-Sodium Options

One of the simplest ways to cut sodium from your diet is by becoming an avid label reader. Pay attention to the sodium content listed on food labels and choose low-sodium or reduced-sodium alternatives whenever possible. Opt for unsalted or low-sodium versions of canned vegetables, broths, sauces and condiments. Gradually reduce your reliance on heavily salted convenience foods and processed snacks, which tend to be high in sodium. By being mindful of your choices and gradually transitioning to lower-sodium options, you can still enjoy the flavors you love while significantly reducing your sodium intake.

* Flavor with Herbs, Spices and Other Seasonings

Enhancing the taste of your meals without relying on excessive salt is an art that can be mastered. Experiment with a wide array of herbs, spices and other seasonings to add depth and complexity to your dishes. Embrace the flavors of garlic, onion, basil, oregano, thyme, turmeric and cumin, among others. These natural flavor enhancers can elevate your meals to new heights without relying on excessive sodium. Additionally, citrus juices, vinegars and tangy ingredients like mustard can bring brightness and a pleasant tang to your dishes. With a little creativity, you can enjoy a rich and satisfying culinary experience while significantly reducing your sodium intake.

* Prepare Homemade Meals and Control Sodium Levels

One of the most effective ways to cut sodium from your diet is by preparing meals yourself. Cooking at home allows you to have full control over the ingredients you use. Opt for fresh, whole foods and prepare meals from scratch as much as possible. By doing so, you can limit the amount of sodium added during the cooking process. Choose low-sodium broths, seasonings and sauces, and experiment with herbs and spices to create delicious, sodium-conscious dishes. When eating out, ask for your meals to be prepared with less salt or request sauces and dressings on the side, allowing you to control the amount you consume.

Reducing sodium intake doesn’t mean giving up on flavor. By implementing these easy and practical tips, you can gradually cut back on sodium while still enjoying tasty meals. So, don’t let your love for salt hold you back—savor the journey towards a low-sodium lifestyle filled with delicious, health-conscious alternatives.

SALT REPLACEMENTS

When aiming for a lower sodium diet, there are several flavorful alternatives that can be used as salt replacements to enhance the taste of your meals. Here is a list of salt substitutes and flavor enhancers to consider:

* Herbs and Spices *

Basil

Oregano

Thyme

Rosemary Sage

Cumin

Turmeric

Paprika

Cayenne pepper

Garlic powder

Onion powder

* Citrus Juices and Zest *

Lemon juice

Lime juice

Orange juice

Grapefruit juice

Lemon or lime zest

* Tangy Ingredients *

Mustard (Dijon, whole grain, or spicy)

Worcestershire sauce (low-sodium variety)

Soy sauce (reduced-sodium or tamari)

Hot sauce (such as Tabasco or Sriracha)

* Homemade Seasoning * Blends

Create your own salt-free seasoning blends using a combination of herbs, spices and aromatics.

Salt Substitutes

Salt substitutes like potassium chloride can provide a salty flavor without the sodium content. However, it's important to consult with a healthcare professional before using these substitutes, especially if you have any medical conditions.

Low-Sodium Broths and Stocks

Use low-sodium vegetable, chicken or beef broth to add depth and flavor to soups, stews and sauces.

Remember, individual taste preferences may vary, so feel free to experiment with different combinations of these salt replacements to find what works best for you. Gradually reducing sodium intake and adjusting to lower-sodium options can help promote better heart health and overall well-being.

* Vinegars *

Balsamic vinegar

Apple cider vinegar

Red wine vinegar

White wine vinegar

Rice vinegar

* Aromatics *

Fresh garlic

Fresh ginger

Scallions

Shallots

Fresh chili peppers

* Herb Infused & * Spiced Oils

Extra virgin olive oil infused with herbs (e.g., rosemary, thyme)

Toasted sesame oil

Chili-infused oil

Nutritional Yeast (adds a savory, cheesy flavor to dishes like popcorn, soups, and roasted vegetables)

THE BEAUTIFUL PROJECT…

You! You!

By Tatiana LaBello

In a world obsessed with external appearances and unrealistic beauty standards it is crucial to redefine our understanding of true beauty. The Beautiful Project aims to empower and inspire individuals to embrace their authentic selves both on the inside and out. In this article we will explore the personal journey, philosophies and valuable lessons that lead to self-discovery, self-acceptance and a holistic approach to beauty. Along the way, practical tips will be shared, allowing readers to implement positive changes in their lives. Finding balance between exterior and interior beauty.

Throughout my upbringing, my focus revolved around my exterior appearance. As a fitness and beauty pageant competitor, and swimsuit model, my thoughts were consumed by my physical image. However, I was fortunate to have loving and honest sisters who kept me grounded and reminded me of the significance of humility and inner beauty. The most profound lesson came during my time in Hollywood, California, where I pursued my dream of becoming a model and actress. Immersed in the entertainment industry, I found myself entangled in the alure of glamour and gradually lost touch with my true essence. The constant stream of casting calls, auditions with the guidance of agents and managers who dictated my

every move took a toll on my identity. I played a capable role of an actress, projecting an image of having it all together, but deep down I was crumbling. The never-ending comparisons with others became overwhelming and lead to selfdoubt and a sense of emptiness inside. Growing up my mother instilled in us girls, the mantra of “fake it till you make it” and I lived by that cliché’ for countless years, wearing a mask to hide my inner turmoil. It wasn’t until I embarked upon a transformation journey that changed everything. I believed that vulnerability was a sign of weakness. It was a revelation to realize that, in fact, it was quite the opposite. Shedding our facades, embracing authenticity and allowing ourselves to be vulnerable enables profound connections with others. It may sound paradoxical, but it is a testament to our strength and empowerment.

The impact of society’s standards. In every facet of our lives, the pressure to conform to certain standards is relentless. Now imagine the pressure magnified when your livelihood depends on your appearance. It’s a slippery slope where you can lose yourself and self-confidence. A single rejection can send you spiraling into a web of doubt, fear, worry, comparison and diminished self-worth. The constant exposure to Photoshopped images, and false standards portrayed by the media only deepens the feelings of depression, and self-consciousness among women. However, the key to breaking free from this cycle is letting go of the need to please others and embracing our true selves. When we stop trying so hard to conform to societal expectations, we unlock the most powerful space within us–our authentic selves.

The power of inner beauty.

Contrary to the popular belief, true beauty is not solely determined by outward appearance. Real beauty emanates from an intangible quality–a radiant confidence that fearlessly shines forth. A women’s beauty lies within her infectious positive spirit, her comfort in her own skin and her ability to leave a lasting impression. It is a journey of self-discovery, self-acceptance and embracing one’s uniqueness. Inner beauty is derived from traits such as poise, grace, kindness, self-discipline, knowledge, wisdom, courage and tenacity. By being true to ourselves, we project a personal image of beauty that is authentic and captivating. Empowering each other.

In an industry that often fosters insecurity and competition, it is crucial for women to stand together and support one another. By lifting each other up, celebrating each other’s accomplishments, speaking words of encouragement and power, we can foster an environment of empowerment and genuine beauty. Kindness, patience and inner beauty translate into outward actions that make a real difference in someone else’s life. As the saying goes “A candle loses nothing by lighting another candle.” The practice of self-love.

Self-love extends beyond self-care. It requires consistent practice and a deep understanding of ourselves. Journaling helps bring clarity to our thoughts and feelings, enabling us to name and claim all aspects of who we are. Looking in the mirror and affirming our love and beauty can be a transformative exercise. It is essential to take pride in our accomplishments, sharing them with humility and gratitude. Additionally, dedicating time to personal rejuvenation is crucial. Whether it’s spending time at the beach, indulging in a bubble bath, or engaging in activities that light our soul on fire, selfcare is a vital part of nurturing our inner and outer beauty.

Gratitude and celebrating small accomplishments.

Practicing gratitude is a powerful tool to reduce stress and boost our

immune system. It involves shifting our focus inward, acknowledging the things we are grateful for in our lives and expressing appreciation for them. While it’s easy to get caught up in the hustle bustle of our daily lives, taking a moment to reflect on our small accomplishments can bring a sense of joy, fulfillment and perspective.

In a society that often emphasizes grand achievements and monumental milestones, we may overlook the significance of the small victories that we experience each day. However, it’s important to remember that progress is not always measured by major milestones alone. The small steps we take, the mini goals we achieve and the moments of growth and learning all contribute to our journey.

Celebrating small accomplishments not only boosts our self-esteem and confidence but also cultivates a positive mindset. When we acknowledge and appreciate our small wins, we create a ripple effect of motivation and inspiration that propels us forward. It reminds us that every step, no matter how small, is a step in the right direction. The act of gratitude itself can be a transformative process.

By focusing on the positive aspects of our lives and expressing gratitude for them we shift our perspective from scarcity to abundance. We notice the blessings that surround us daily.This shift in mindset can lead to increased happiness, improved mental well-being and enhanced overall resilience.

So how can we incorporate gratitude and the celebration of small accomplishments into our lives? It starts with cultivating a daily gratitude practice. This can be as simple as taking a few moments each day to reflect on three things we are grateful for. It could be to support a loved one, the beauty of nature, or even the small acts of kindness we encounter.

Incorporating gratitude and celebrating small accomplishments not only enriches our lives but also becomes a vital part of our journey towards self-love, worth and respect.

As we cultivate a daily practice and acknowledge the blessing around us, we develop a deeper sense of appreciation for ourselves and others. Taking pride in our outward appearance.

It’s not about conforming to societal standards or seeking validation from others. It is about embracing self-love, worth and discipline. By practicing self-care and investing in our physical well-being, we demonstrate a profound level of respect and appreciation for ourselves. It is through this holistic approach that we find harmony between our inner and outer selves.

In essence, looking and feeling good on the outside is not merely a superficial pursuit; it reflects our commitment to self-care and self-expression. When we exercise, eat healthy, stay hydrated and prioritize quality sleep, we nourish our bodies and minds. This holistic approach boosts our overall confidence, energy and vitality.

On this beautiful journey, I guide my clients through a transformative path, working from within to unlock their true beauty. Through mindset coaching, we tap into their innate gifts and talents, unleashing their limitless potential. Embrace your uniqueness, celebrate your small victories, and let your inner beauty shine forth. The world is waiting for YOU!

Tatiana is a highly acclaimed Beauty, Health & Fitness, Motivational Speaker and World-Renowned Fitness Expert. With a diverse background as a former fitness champion, beauty pageant titleholder, NFL Denver Broncos Cheerleader, NBA Houston Rockets Dancer and Actress, she brings a wealth of experience and inspiration to her work. As the CEO of LaBello Lifestyle, Tatiana is dedicated to empowering women to unleash their true potential, create more impact, influence, income and live a life of their dreams. She is an author of two books. To connect with Tatiana and receive a complimentary 30-minute coaching call, visit tati analabelloscalendar.com. For more information, visit labellolifestyle. com. To book Tatiana for your next speaking event and/or conference, email tatiana@tatianalabello.com.

In an industry that often fosters insecurity and competition, it is crucial for women to stand together and support one another.

Maple Baked

Apples

By Nellie Palmer

Indulge in the flavors of fall with this simple and healthy dessert recipe. Maple Baked Apples capture the essence of autumn, combining the natural sweetness of apples with warm spices and a hint of maple syrup. This delightful treat is not only delicious but also a beautiful addition to any fall table.

Ingredients:

• 4 medium-sized apples (such as Honeycrisp, Gala or Granny Smith)

• 2 tbsps unsalted butter, melted (or coconut oil for a dairy-free option)

• 2 tbsps pure maple syrup

• 1/2 tsp ground cinnamon

• 1/4 tsp ground nutmeg

• Optional toppings: Chopped nuts (such as pecans or walnuts), dried cranberries, or a sprinkle of granola

Directions:

 Preheat your oven to 375°F (190°C) and line a baking dish with parchment paper.

 Wash and dry the apples. Using an apple corer or a sharp knife, carefully remove the cores, leaving the bottom intact to create a well for the filling. Place the cored apples in the prepared baking dish.

 In a small bowl, combine the melted butter (or coconut oil), maple syrup, cinnamon and nutmeg. Stir well until the mixture is thoroughly combined. Drizzle the maple syrup mixture over the apples, making sure to coat them evenly. Use a spoon or a pastry brush to distribute the mixture over the surface of each apple.

 Optional: Fill the center of each apple with your choice of chopped nuts, dried cranberries or a sprinkle of granola for added texture and flavor.

 Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the apples are tender but still hold their shape.

 Once baked, remove the apples from the oven and let them cool slightly before serving.

 Serve the Maple Baked Apples as is, or pair them with a dollop of Greek yogurt or a scoop of vanilla frozen yogurt. Drizzle any remaining syrup from the baking dish over the apples for an extra burst of flavor.

 Enjoy these healthy and beautiful fall desserts, savoring the warm, tender apples with the delightful blend of maple and spices.

Note: Experiment with different apple varieties to discover your favorite. Adjust the sweetness by adding more or less maple syrup to taste.

HEARTY & FIBER-RICH Bean Chili

By Nellie Palmer

Warm up your taste buds with this satisfying and fiber-rich Bean Chili recipe. Packed with nutritious beans, vegetables and bold spices, this hearty chili is not only delicious but also a great source of dietary fiber. Prepare a batch in advance for a comforting and nourishing meal.

INGREDIENTS

• 2 tbsp olive oil

• 1 onion, diced

• 3 garlic cloves, minced

• 1 bell pepper, diced (any color you prefer)

• 2 carrots, diced

• 1 zucchini, diced

• 1 can (14 ounces) diced tomatoes (low sodium)

• 2 cans (14 ounces each) mixed beans (such as kidney beans, black beans, and pinto beans), drained and rinsed

• 1 cup vegetable broth (low sodium)

• 2 tbsp tomato paste

• 1 tbsp chili powder

• 1 tsp ground cumin

• 1 tsp paprika

• 1/2 tsp dried oregano

• Salt and pepper, to taste

• Optional toppings: chopped fresh cilantro, sliced green onions, avocado, shredded cheese, or sour cream (use low-fat versions if desired)

DIRECTIONS

 In a large pot or Dutch oven, heat olive oil over medium heat. Add diced onion and minced garlic, and sauté for 2-3 minutes until the onion becomes translucent and fragrant.

 Add the diced bell pepper, carrots, and zucchini to the pot. Cook for 5-6 minutes, stirring occasionally, until the vegetables have slightly softened.

 Stir in the diced tomatoes, mixed beans, vegetable broth, tomato paste, chili powder, cumin, paprika, dried oregano, salt, and pepper. Mix well to combine all the ingredients.

 Bring the chili to a boil, then

reduce the heat to low. Cover the pot and let it simmer for 30-40 minutes, allowing the flavors to meld together and the vegetables to become tender. Stir occasionally to prevent sticking.

 Taste and adjust the seasoning if needed, adding more chili powder or salt to suit your preferences.

 Serve the bean chili hot in bowls. Garnish with optional toppings such as chopped fresh cilantro, sliced green onions, avocado slices, shredded cheese, or a dollop of sour cream.

 Enjoy your delicious and fiber-rich bean chili on its own or with a side of whole grain bread, brown rice, or our quinoa salad for a complete and satisfying meal.

Note: This chili tends to develop more flavor over time, so it can be made ahead and refrigerated for a day or two before serving. Reheat gently on the stovetop or in the microwave when ready to enjoy.

Former cohost of “The Early Show,” featured on The Oprah Winfrey Show, The Today Show, CNN Headline News, The View, and The Doctors

EXPO AMBASSADORS: (Pictured L-R) Beth Moerbe, The Eye Center of Uvalde; Gricelda (Gree) Salinas, Gree’s Boutique; Elina Ybarra, Uvalde CISD; Nelly Briones, The Petal Florist; Norma Jean Sandoval, Uvalde CISD; Ellen Balke, Good Eggs, Hospice Foundation, and Community Volunteer; Hailey Hart, Texas Hill Country River Region; Debbie McDonald, Coleman, Horton & Co. LLP; Susan M. Stewart, First State Bank of Uvalde; Raquel Esquivel, Knippa ISD