Inspire Health Magazine Issue 54 by Fox Printing and Digital Publishing

INSPIRE ISSUE 54

Empowering Natural Living

FASHION TRENDS FOR YOUR

SUMMER WARDROBE

Paleo

CHERRY TARTS SEEKING

Seahorses?

Joy

MOVE OVER CRISIS, MAKE ROOM FOR

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contents

issue 54

MOVE OVER CRISIS, MAKE ROOM FOR

y o J

26 Seahorses? SEEKING

5 SUPER FOOD

24 HEALTHY BODY

Black Pepper

The Secret to Feeling Fuller and Losing Weight

7 GARDENING

Stop and Smell the Lavender

8 NATURAL BEAUTY

Eat Your Way to Youthful Skin

10 EXERCISE

28 MIGHTY KIDS

Helping Your Child Through a Temper Tantrum

30 HEALTHY DESTINATIONS

Master the Art of Yoga Breathing

Hidden Gems of the National Park Service

12 WELLNESS

32 HEALTHY MIND

What is a Cervicogenic Headache? How to Manage Anxiety Without Medication

14 RECIPE

Sandwich with a Healthier Touch

18 RECIPE

Low Calorie Egg Salad

22 FEATURE

6 Foods That Can Interfere with Your Medications

34 FASHION

Fashion Trends for Your Summer Wardrobe

36 RECIPE

Paleo Cherry Tarts

EAT FRESH

CHERRIES 4

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super food

Blacrk Peppe By Christian Dischler

t’s in every pantry. It’s on every fried egg. It occupies every dinner table. And yet, it’s one of the most under-appreciated super foods around. How has black pepper gone from the king of spices, to the king of things we take for granted? Well, it’s easy to lose sight of something beneficial when it’s always available. Similar to how we can overlook the value of clean oxygen, black pepper’s abundance and versatility has made it as invisible as the air we breathe. Luckily, this ancient commodity isn’t emotional about being overlooked in the age of holistic health. But it’s still important that we explore the benefits it provides, and understand how to best utilize them.

Black pepper’s main active component is “piperine”, a bio-active alkaloid found in most pepper species. Piperine is what’s responsible for the benefits black pepper contains. Such as being high in antioxidants and having anti-inflammatory and digestive aid properties. In addition, piperine has been linked with the reduction of cancer-causing cells. So how does piperine work, and what’s the best way to take advantage of it? Our bodies are constantly defending against free-radicals, which damage our cells, protein and DNA. Piperine has been linked to being a free-radical fighter. According to studies referenced in the National Institute of Health, subjects who were given ground

Since black pepper is naturally high in antioxidants, it serves a prominent role in the fight against cancer and chronic inflammation.

black pepper and piperine supplements experienced a significant decrease in free-radicals. The compound seeks out these damaging molecules and eliminates them, offering us reductions in inflammation and even preventing potential tumor growth. This powerful peppercorn also contributes in aiding respiratory problems, such as asthma, by reducing the swelling of airways. Since black pepper is naturally high in antioxidants, it serves a prominent role in the fight against cancer and chronic inflammation. But while it attacks the bad cells in our bodies, it also helps support the good. Black pepper encourages hydrochloric acid production, which helps us digest

food efficiently, and maximize nutritional value. It’s also been found to be a conductor for other nutrients that our bodies absorb. The most popular has been the discovery connecting the benefits of turmeric to the activation properties of black pepper. The two spices are a perfect marriage, and just one example of how piperine helps facilitate nutrient absorption throughout the body. Black pepper’s versatility isn’t limited to the number of foods it can improve. The benefits it provides are helpful across the entirety of our chemistry and bodily make-up. It’s an unassuming super food that often gets overlooked. Which is okay as long as we keep sprinkling some on our eggs, and a little bit on everything else that needs a pungent kick.

editor’s letter M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Kai Bragg Leigh Burgess Patricia Danflous Jennifer Dean Christian Dischler Dr. Aaron Dutruch Mary Dwyer Rebecca Faye Elizabeth Fox

Strength. Conviction. Purpose. I cannot think of three stronger words to describe the person I want to be. Do I have the strength to rise to the top when the chips are down? Do I have the conviction to keep going? Is my purpose for the right reason? Most of the people we feature have those qualities. That’s what sets them apart. It’s not easy. Here’s my thought. If you find yourself “out of control” with your health and daily activities, start working on these three things and you are bound for greatness and success. Things start to fall apart when you stop caring. You let go of your health, weight, home and family. I’m not saying you have to be 110 percent all the time, but if you can’t maintain your strength, then at least maintain your conviction and purpose. Or, make this a goal to get better every day. If every day we are a little better than yesterday, I can imagine it leading to a lifetime of change. Here’s where to start. Start with your diet. Eat a little better today than you did yesterday. Add some activity. Walk a little more today than you did yesterday. Create a goal. Goals lead to purpose, which leads to conviction, which leads to strength. No matter how small you start, it’s a start. Don’t forget to reward yourself daily with affirmations of joy and love. Live every day with purpose. Suzanne Fox

Nellie Palmer Dr. Kristie Persons Kristy Podruchny J. L. Thompson James Troy

creative team production & design

Suzanne 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. V5

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gardening

Stop and Smell the Lavender A mainstay of any herbal garden, beautiful lavender is easy to grow and has many household uses. Attractive to pollinators, lavender will add beauty to your yard in more ways than one. Hummingbirds, bees and butterflies are all attracted to lavender and will be frequent visitors to well-maintained lavender patches. Read on for more information about the benefits and uses of lavender, as well as care directions for lavender plants.

By Leigh Burgess

Benefits and Uses of Lavender Lavender flowers are very beneficial with multiple household uses ranging from decorative to aromatic. Dried and fresh lavender sprigs make beautiful, fragrant additions to floral arrangements. Try combining fresh lavender with greenery and flowers shaded pink, purple and white for stunning visual appeal. Pair dried flowers with rosemary, sage, or other garden fare for an herbaceously aromatic display. When dried and used aromatically, lavender-filled sachets are known to curb anxiety and improve sleep. Place sachets of dried blooms in the bedroom for a relaxing bedtime experience, or pour a cupful of dried flowers into a hot bath to release the soothing benefits of a lavender bath tea.

Growing Your Lavender Relatively easy to maintain, lavender is a great herb to add to your garden. It is often perennial, but in humid climates it is grown as an annual. Lavender is best planted outside as plants instead of seeds. Choose healthy plants from your local garden center or pre-start seeds inside around 8-10 weeks before you plan to transplant outside. Pick a full-sun location with well-drained soil and plant in early spring or summer (see package directions for zone-specific information). Lavender can also be grown in a large container garden if you don't have optimal yard conditions for the plant. Only water when soil is very dry as lavender roots will rot if left in wet soil for too long. Lavender is beautiful in the garden, lovely dried or fresh in bouquets, and attracts a bevy of beautiful pollinators to your garden. It also has multiple herbal applications when dried. This easy-to-grow powerhouse is a great addition to your herbal garden.

natural beauty

EAT YOUR WAY TO

l u f h t u o Y SKIN Y

By Mary Dwyer

ou may think that expensive skincare regimens are necessary to achieve that youthful glow, so you will probably be surprised to learn that the foods you put into your body everyday can actually determine how your skin looks. Including the right foods in your diet and limiting the wrong ones can help to maintain the healthy appearance of your skin. In fact, the research shows that certain dietary strategies may be just as effective as those costly serums and creams. LIMITING SUGAR You know that excess sugar isn't good for your overall health, and it isn't doing your skin any favors, either. A study in the journal Biomedical Optics Express found that when mice followed a high-sugar diet, they didn't gain weight, but their collagen was damaged. The researchers leading the study concluded that consuming too much sugar harms the skin by damaging the connective tissue and fat that lies just beneath the skin. Scientists writing for a publication of Anti-Aging Medicine have explained that sugar results in the formation of advanced glycation end products, which cause inflammation in the skin. Reducing

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your intake of added sugars can therefore protect the skin's tissues and keep skin looking healthy. INCREASING WATER INTAKE Beyond limiting added sugars, consuming an adequate amount of water can improve skin health, especially if you experience dry skin. A study in Clinical, Cosmetic and Investigational Dermatology assessed water intake among a group of participants and divided them into two: one group with lower water intake and a second group with a higher intake. Both groups were then asked to supplement their usual water consumption, and study results showed that while both experienced improved skin hydration, this effect was greater in the group whose water intake was initially low. If you haven't been drinking enough water, upping your consumption can relieve skin dryness and leave skin looking more attractive; in fact, the authors of the study concluded that sufficient water consumption is equivalent to applying moisturizer to the skin. CONSUMING ADEQUATE NUTRIENTS Besides limiting sugar and drinking plenty of water, consuming enough of the right nutrients, such as certain vitamins and minerals, is essential for healthy-looking skin. Authors of a report in Nutritional Cosmetics explain that Vitamin E has antioxidant effects and can protect the skin from sunlight

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and signs of aging. The research also shows that vitamin E may be especially beneficial when paired with vitamin C, which shows strong benefits, including preventing damage from the sun and free radicals. Some people may opt to take vitamin supplements to achieve an adequate intake of vitamins C and E, but it is possible to promote skin health by getting these vitamins in the form of whole foods. Citrus fruits and berries tend to be an excellent source of vitamin C, and avocados are packed with vitamin E. SIPPING ON TEA In addition to the other nutritional strategies discussed herein, drinking certain types of tea may promote youthful-looking skin. A study in Anti-Aging Medicine tested the effects of herbal teas on the formation of skin-damaging advanced glycation end products (AGEs). Results showed that the herbal teas reduced the buildup of AGEs and improved the skin's elasticity. The herbal teas used in the study contained ingredients such as bamboo, persimmon leaf and Chinese blackberry, which may be useful for preventing skin aging.

ese healthy Adopting th trategies s nutritional the need may reduce osmetic ec for expensiv g you to lpin products, he the process. in save money

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exercise

MASTER THE ART OF YOGA BREATHING By J. L. Thompson

MANY PEOPLE THINK OF YOGA AS A SERIES OF POSES AND MOVEMENTS THAT YOU HAVE TO GET JUST RIGHT. WHILE THE POSES AND MOVEMENTS ARE INTEGRAL TO THE PRACTICE OF YOGA, THIS VIEW MISSES THE IMPORTANCE OF PROPER YOGA BREATHING. PROPER PRACTICE OF THE POSES AND MOVEMENTS IS ONLY POSSIBLE WHEN YOU BREATHE THE RIGHT WAY.

Breathing to Relax

One of the main goals in yoga is achieving a deep state of calm and relaxation. Breathing in yoga tends to be deep and slow, because slow, deep breathing tends to have a calming, relaxing effect on both the body and the mind. That is why people who are too excited or upset are told to take long, deep breaths. In yoga, your exhalations should be a little longer than your inhalations. Also, after you breathe out, you should pause for a moment before you breath in again.

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The Diaphragm

When most people breathe, they expand and compress their chests to work their lungs. This is the natural method of breathing that most people learn when they are young and it is fine for most purposes. However, in yoga you are supposed to fully empty and fill your lungs; to do that, you need to learn to breathe from your diaphragm. The diaphragm is an internal wall of muscle lying underneath your lungs. If you breath in by pushing your stomach out and breath out by pushing your stomach flat, you are pulling the diaphragm down and back up again, causing your lungs to fully empty and fill with each breath. Many singers and martial artists breathe this way, to get the most out of each breath.

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Relax

In order to get the most out of each breath, your body should be as relaxed as possible. Consciously try to relax your shoulders, your chest, your neck and your head muscles. If you don't know how to consciously relax a muscle, you can clench it for a moment then let it go completely.

Visualize

With every breath you take, visualize the oxygen from the air spreading out from your lungs into every part of your body. This kind of visualization encourages the development of the right kind of awareness of your body for yoga.

Don't Fight the Breath

Although you are supposed to aim for a certain kind of breathing in yoga, it is even more important that your breathing is unforced and natural. If your breath wants to change, don't try to force it into the pattern you want, just let it change. Then try to guide it slowly and gently back into the desired pattern.

You will find that your yoga sessions go more smoothly and produce better results when you master the art of yoga breathing. It helps to practice the breathing method even outside of the yoga studio, separately from the poses and movements. When you get enough experience, the right kind of breathing will come naturally to you in your yoga practice.

wellness

What is a nic e g o c i v r e C ? e h c a Head By Dr. Aaron Dutruch

THE TERM CERVICOGENIC MEANS “ORIGINATING FROM THE NECK”, AND AS A CHIROPRACTOR I SEE THIS CONDITION ALMOST DAILY. SYMPTOMS ARE OFTEN NECK PAIN, TIGHTNESS AND TENSION— WHICH MAY EVENTUALLY LEAD TO HEADACHES. THESE CERVICOGENIC HEADACHES ARE MORE LIKELY TO START TOWARD THE END OF THE DAY. THEY FOLLOW THE OCCIPITAL NERVE TRACT, WHICH STARTS AT THE BASE OF THE SKULL, AND CAN MOVE TO THE SIDE OF THE HEAD AND EVEN THE FOREHEAD. THEY ARE USUALLY ONE-SIDED AND CAN BE MADE WORSE BY INCORRECT NECK POSITION AND MOVEMENT. IN EXTREME CASES, THEY CAN EVEN CAUSE NAUSEA AND DIZZINESS; AS WELL AS AN INCREASED SENSITIVITY TO LIGHT AND SOUND.

TREATMENT: There are many

options for treatment. The “go-to” for most chiropractic offices is the cervical adjustment. This technique helps to relieve the tension within the joints and muscles of the neck, allowing for greater pain-free range of motion. This reduces the pressure from the primary structures responsible for cervicogenic headaches. If a patient is opposed to having their neck adjusted, gentler techniques can help as well. These techniques involve manually stretching and decompressing the joints, as well as working on the muscles in the neck and base of the skull. Using these techniques, chiropractors can achieve results similar to a neck adjustment. Additionally, there are other techniques that focus specifically on

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the musculature, such as: dry needling, massage therapy, laser therapy, electrical stimulation and instrument assisted soft tissue mobilization (IASTM). Outcomes vary from person to person, but on average, we see significant results within the first few visits.

PREVENTION: Cervicogenic headaches start in the neck. Your posture plays a major role in the development of neck tension and headaches. It’s estimated that for every inch forward your head is from a neutral position (ears over shoulders), you add roughly 10 pounds of pressure for the neck muscles to hold up. Over time this causes some of the chronic tension many people suffer from.

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NUTRITIONAL COUNSELING MAY ALSO BE HELPFUL. One of

my common recommendations for patients dealing with chronic tension, and cervicogenic headaches, is to increase the amount of magnesium in their diet. Natural sources of magnesium include avocados, nuts (especially cashews), leafy green vegetables and bananas; which both have potassium and B-vitamins. Magnesium is used by the body for many different functions, but it plays a big part in helping your muscles to relax. On average, you should aim to get around 400 mg each day; natural sources being the best, but supplements will suffice.

AN INCREASE IN STRESS CAN BE ANOTHER CONTRIBUTOR TO NECK TENSION AND HEADACHES. Make sure you find

time toward the end of your day to wind down a bit. Do something you enjoy, whether that’s time with your family, reading a book or exercising. Mental well-being is especially important to your overall health. If you’re suffering with headaches, call a chiropractor near you. They will do their best to get to the root of the problem, find the technique best for you, and get you on a better path to total wellness. Dr. Aaron Dutruch received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He utilizes Functional and Kinetic Treatment with Rehabilitation (FAKTR).

recipe

SANDWICH WITH A

r e i h t l Hea Touch By Nellie Palmer

Nutrition is the foundation upon which good health stands. When it comes to weight loss, what you eat is just as important as how much time you spend exercising. A sandwich is no exception. As one of the simplest meals for Americans to prepare, there are a surprising number of healthy recipes you can use to prepare a nutritious sandwich. Here is an easy recipe you can use to prepare a diet-friendly sandwich. Ingredients • 4 slices of brown bread (filled with fiber, the more fiber the better) • 1 chicken breast sliced in half to make two thin slices of chicken approx. 4 oz. each • 2 tbsps low calorie mayonnaise per slice of chicken • 1 tbsp crushed black pepper • 1 sliced tomato • 1 /2 cup arugula or spinach per sandwich • 2 tbsps Walden Farm’s Asian dressing per sandwich. For a variety, try different sweet dressings. • 1 tbsp jalapeno mustard per sandwich. Makes 2 sandwiches

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Directions R ub two tablespoons low calorie mayonnaise on each chicken slice. (one tablespoon per side)  Sprinkle with black pepper.  Air Fry in any size air fryer for 16 to 18 minutes.  Toast bread.  Spread jalapeno mustard on each slice.  Mix the Walden Farm’s dressing and arugula or spinach. P lace chicken and arugula or spinach on each sandwich.  Serve with a side of vegetable and egg salad made with low calorie dressing. *Substitute thin sliced turkey breast for the chicken if desired. Substitute whole grain tortilla wraps for the bread if desired. When it comes to eating healthy, a sandwich is not a typical staple in fitness diets. However, there are recipes that can be created to help you prepare sandwich meals that fit well within your health goals. By incorporating these techniques and steps, you can add a sandwich to your fitness routine while still enjoying the health benefits and a satisfying taste. As you review your meal plans, consider adding sandwich meals to your regimen as well.

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eat fresh

EAT FRESH

CHERRIES By Christian Dischler

Cherries are the delicious, low-calorie and nutrient dense snack we deserve this year, and every year. Their health benefits more than make up for their diminutive size, and their flavor can be a complex journey through the world of sweet and tart—the two categories this stone fruit is known by.

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weet cherries, such as Bing or Rainier, are known for their heart-shape and boast a juicy flavor that’s versatile. Perfect for a sweet snack on the go. Tart cherries, like Montmorency, are firm fleshed and tangy, making them great for withstanding higher temperatures when cooked in pies, cobblers and preserves. Whichever cherry you prefer, they’re all loaded with health benefits and help de-toxify your liver and fight life-threatening diseases. Ensuring a healthy liver is an important focus in the modern age. Environmental toxins have increased, and an influx of processed foods has put an excess amount of stress on our liver–the organ responsible for keeping our blood clean. This results in the build-up of unwanted substances around the liver, and a flood of harmful petrochemicals such as microplastics. According to a peer-reviewed study in BMC, a medical journal, “Cherries are one of the richest sources of anthocyanins and antioxidants—and are more effective than vitamin C and

four times more potent than vitamin E in antioxidant activity.” These anthocyanins and antioxidants are responsible for keeping our liver clean by helping remove those petrochemicals. They’re also supportive in disease prevention and lowering blood pressure. “The anthocyanins in cherries have been shown to be associated with the prevention of lifestyle-related diseases such as cancer, cardiovascular disease and neurodegenerative disease,” the BMC study states. “Tart cherry juice can lower blood pressure and improve some aspects of exercise performance.” Additionally, cherries are linked to healthy hemoglobin levels and specifically help target non-Hodgkin’s lymphoma and brain tumors. Women in particular receive help from cherries due to their cleansing effect on the uterus, and reduction of ovarian cysts. It’s easy to recognize that including this crimson fruit into our diets is beneficial. But of course, everything in moderation is the mantra here. Consuming one hundred cherries in a day

“Tart cherry juice can lower blood pressure and improve some aspects of exercise performance.”

won’t make you invincible, so find a healthy balance by using cherries as a snack, in salads, with desserts and in smoothies. When selecting fresh cherries, it’s best to choose the darkest ones available for optimal nutrients and minerals. This means the tree was rich in minerals when the fruit was ripening. It also ensures that the fruit will have a robust flavor profile. Sweet or tart, fresh or frozen, there is no wrong choice here. But remember, cherries that are preserved in sweet syrups are counter-productive to the health boost they provide. So stick with an all-natural approach and your health will thank you.

recipe

LOW CALORIE EGG SALAD By Nellie Palmer

There are all sorts of egg salads that we could do that would follow some sort of diet. This is not a Keto diet recipe because we removed most of the fat with our favorite Walden Farm’s Zero Calorie and Low Calorie sauces. This recipe is a tasty side to our healthy chicken sandwich. It’s simple and has limited ingredients. It’s simple for an evening when you have a short amount of time to fix a healthy meal.  Ingredients 2 Boiled Eggs–peeled 1 tbsp Walden Farm’s Zero Calorie Mayo 1 tbsp Walden Farm’s Zero Calorie Bacon Ranch Dressing 1 tbsp chopped shallots 1/2 tsp white pepper – or to taste 1/2 tsp pink sea salt 1 tbsp dill pickle relish 1 tsp jalapeno mustard  Directions Chop eggs, mix dressings, shallots, salt and pepper to taste. Enjoy!

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AD INSPIRE HEALTH

cover story

y o J

MOVE OVER CRISIS, MAKE ROOM FOR

By Patricia F. Danflous

“Fasten your seat belts. It’s going to be a bumpy night.” 20

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anessa Joy Walker is more thoughtful and caring when she delivers a warning similar to that famed Bette Davis movie line. When the author, adversity coach and life strategist tells her loved ones that “I’m not okay today,” she’s is preparing them for an off-kilter day while reaching out for understanding and support. It’s one of the ways she’s learned to manage lifelong anxiety and depression without destroying those around her. Taking control of life’s roadblocks, detours and the unexpected doesn’t come easy for Walker. With a strong spiritual foundation, self-reflection and significant life experiences, however, she’s cleared the way for hope and joy. Her innovative method of learning from crisis is now a nurtured talent that she graciously and professionally shares with individuals and industries throughout the world. “Life can be incredibly difficult, but it is the difficult things that strengthen us,” said 46-year-old Walker from her North Carolina home. “The training process for a marathon, for example, is hard,” she continued. “Yet on the day of the race you are prepared for the course and can enjoy that great feeling of crossing the finish line.” Walker’s energetic, joyful outlook contradicts her life’s history filled with crisis after crisis in addition to her battle with anxiety and depression. Abandoned shortly after birth, the two-time cancer survivor has also encountered infertility, a husband’s betrayal, early menopause and more. Imagine, your ovaries and fallopian tubes are removed at the age of 35. You accept that you can’t have children but celebrate the pregnancy of the “perfect” surrogate. Then grieve when miscarriage news arrives. Imagine, the God-loving husband who complements your spiritual believes and faith suddenly decides that Christianity is not for him any longer. Imagine, preparing yourself to meet the woman who abandoned you at birth after years of wondering

only to learn she has died shortly after reaching out to you? Now imagine that you have not only survived one life-altering catastrophe after another but are now thriving. Hard to imagine, isn’t it? That’s only a glimpse into Walker’s precarious past. “I needed those experiences,” emphasized Walker, demonstrating clear strength and conviction in her statement. “When I look back on those years, I was actually growing my career and initiating a purpose to inspire others to achieve a life of authentic joy. I needed all those moments when I was teetering on the edge of depression, grief or confronting another crisis to shape myself and define a career that reflects life’s torn edges that each of us experience in different ways. I’ve learned to see a connection between joy and sorrow and use that connection as a bridge to hope. Seeking out the dark parts of life can help you find the light.” “Whenever you go through disaster, it changes your emotional DNA. If you can pivot and change your dreams or the way you see the world, you can embrace the new,” she said. “Life is a journey of experiences in response to curiosity,” she says. “In my writings and speaking engagements I encourage and guide others to take the road less traveled to discover life’s surprises.”

Think about it Walker advises. “The things we are most proud of are those things that were the hardest to achieve–like completing a marathon,” she smiled. The daughter of a pastor who spoke in sermonettes whether in church or at the kitchen table, Walker credits him for the gift of storytelling, her strong faith and hope. Her mother provides her daily inspiration for learning and growing with every experience. “My mom learns something new every day and shares her knowledge with me.” Despite a crisis tally that most would consider unfair, Walker displays a sense of humor. Yes, she’s learned to transition from grief to hope and joy, but really, how can she be funny, too? You will find that light-hearted side of Walker from the very first page of her recently released book, “Make Room for Joy,” to the touching letter to God on the last page. Designed with pull out inspirational quotes and messages, the book is both an autobiography of trials and sorrows and an explanation of how to transition from despair to joy. A Make It Personal section at the end of each chapter asks a soul-searching question to challenge readers to embrace their lives with joy, faith and hope. To learn more about Walker visit her website at: vanessajoywalker.com.

Photos by Stephanie Gardner INSPIRE HEALTH

feature

FOODS THAT CAN INTERFERE WITH YOUR MEDICATIONS By Kristy Podruchny

WHEN YOU GET A NEW PRESCRIPTION FOR MEDICATIONS, ONE OF THE FIRST THINGS THAT YOU USUALLY DO IS TALK TO YOUR DOCTOR ABOUT POSSIBLE INTERACTIONS WITH OTHER MEDICATIONS THAT YOU ARE TAKING. WHAT MANY PEOPLE DON'T REALIZE IS THAT MEDICATIONS CAN ALSO INTERACT WITH CERTAIN FOODS. IF YOU'RE ON CERTAIN MEDICATIONS, YOU SHOULD BE CAREFUL ABOUT WHAT YOU INCLUDE IN YOUR DIET.

GO EASY ON GRAPEFRUIT

1. 2. 3. 4.

Grapefruit may be delicious and may be packed with nutrients; but it can change the way the body responds to medications. Allergy medications become less effective when you eat grapefruit, and cholesterol medications become more powerful.

YOU MAY NEED TO BE CAREFUL WITH MILK

Your body finds it harder to make use of antibiotics in the presence of milk in the system. Components of milk such as casein, calcium and magnesium can interfere with antibiotics. When you're on these medications, you need to talk to your doctor about how safe it is to drink milk.

CHOCOLATE DOESN'T GO WELL WITH MEDICATIONS

Strong, dark chocolate can make the ADHD drug Ritalin more powerful, and tone down the effect of sleeping aids like Ambien. It can even send your blood pressure soaring if you take certain medications for depression.

COFFEE CAN INTERFERE WITH DRUGS

If you like a shot of coffee every now and then, you'll need to be careful if you take antipsychotic drugs. These drugs can become weaker in the presence of coffee. Aspirin and allergy drugs such as epinephrine can become stronger in the presence of coffee.

WATCH IT WHEN YOU EAT FOODS RICH IN VITAMIN K

GINSENG WORKS THE OTHER WAY WITH BLOOD THINNERS

Vegetables such as broccoli, spinach and kale are rich in vitamin K. The vitamin can interfere with the way blood thinning drugs like Warfarin work. While you can certainly include such vegetables in your diet, you need to make sure that you eat a consistent amount each day so that the quality of your blood does not fluctuate from one day to the next.

While vitamin K weakens the effect of blood thinning drugs, ginseng and ginger add to the effects of these drugs. If you take powerful blood thinners, taking ginger or ginseng in addition can boost their effect so greatly as to cause internal bleeding. Ginseng can interfere with MAO inhibitors like antidepressants, as well, and lead to headaches and hyperactivity. JUST BECAUSE FOOD SUBSTANCES ARE NATURAL DOESN'T MEAN THAT THEY CANNOT INTERFERE WITH YOUR MEDICATIONS. MANY FOODS CONTAIN COMPONENTS THAT CAN POWERFULLY BOOST OR LOWER THE EFFECTS OF DRUGS. IT'S IMPORTANT TO SPEAK TO YOUR DOCTOR ABOUT THESE EFFECTS BEFORE YOU START WITH A PRESCRIPTION.

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healthy body

THE SECRET TO FEELING FULLER AND LOSING WEIGHT By Dr. Kristie Persons

o you get food cravings and feel famished just a few hours after you take that last delicious bite of a meal? If that's the case, it's time to take a closer look at the composition of your diet and what's on your plate. If it's mostly carbohydrates your plate may benefit from more protein. Why protein? Adding protein to a meal increases satiety and is satisfying in a way that leads to less calorie consumption later in the day, according to a study. Of the three macronutrients (protein, carbohydrates and fat), protein is the most satiating, meaning it fills you up and keeps you feeling full longer. If you're trying to lose weight, start early and add protein to your morning meal. Some research shows eating breakfast increases feelings of fullness and reduces intake later in the day in overweight women. However, protein works for satiety at other meals too. Research shows that increasing the protein content of meals–as opposed to either fats or carbohydrates– reduces calorie consumption during subsequent meals. Moreover, protein produces the greatest reduction in calories consumed.

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Breakfast or Not? Studies are conflicting as to whether eating breakfast is helpful for weight control or whether skipping breakfast and the calories it contains is more beneficial. However, several studies show eating breakfast is better for your waistline than not eating breakfast at all, and having a morning meal may reduce calorie consumption later in the day. In fact, a study found that breakfast eaters ate less at dinner, while those who skipped breakfast consumed an extra 250 calories–for a total day's intake of 500 calories. When people skip meals, they tend to overeat later on–decreasing the amount of energy available to burn, and that can lead to weight gain. Choose the Content of Your Meals Wisely If you eat breakfast, choose wisely. Start the day off right with a proteinrich breakfast rather than an ultra-processed meal, like a bagel, or worse a trip through the drive-thru for coffee and coffee cake. A tasty option is eggs or yogurt and some fruit instead of that bagel. Eating a breakfast high in protein and low in processed carbohydrates will also give you more sustainable

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energy throughout the day by stabilizing your blood sugar level. Skip the sugar in your coffee too! When you consume meals high in protein and low in carbohydrates, particularly processed ones, your pancreas produces less insulin in response to that meal and your insulin level doesn't rise as much. That matters! As long as insulin is hanging out in your system, it's harder for your body to break down fat and easier to store it. So, those insulin surges after a meal of processed carbohydrates can end up on your waistline. Another Dietary Component to Reduce Your Appetite Protein has met its match with another dietary component, fiber. To further maximize how full you feel after a meal, add more fiber to your plate. Fiber in food helps you feel full and is linked with reduced calorie intake. Studies also show that people who eat a lot of fiber tend to have higher levels of good bacteria in their gut, which makes them feel less hungry. Which foods should you choose? The most common

sources of fiber are fruits, vegetables, seeds and whole grains. You'll be doing your body a favor if you do. Most people only get about half the recommended amount of fiber in their diet, 38 grams for men daily and 25 grams for women. Adding fiber to you diet has a number of benefits beyond satiety. Doing so may lower the risk of developing a coronary heart disease and support healthy digestion. You can find fiber in a variety of foods including whole grains, fruit and vegetables. It's best to gradually add more fiber to your diet since increasing your fiber intake too quickly can cause digestive symptoms such as gas and bloating. The Bottom Line The breakfast debate is still on. It's not clear whether eating breakfast helps with weight control or not, but if you eat breakfast, make sure it's high in protein and fiber. These are the two dietary components that keep you feeling full and getting both is better, so plan your meals accordingly.

It’s more than a little difficult to find a savory, satisfying dessert on the keto diet. Those sugar cravings are often our undoing. One way to set yourself up for success is by making a huge batch of “fat bombs.” These tasty little treats make a great pick me up in the middle of the day or in between meals; and they keep you satisfied for hours.

INGREDIENTS  1 cup almond butter  1 cup coconut oil  4 ounces of dark chocolate  ½ cup unsweetened cocao powder  1/3 cup coconut flour  1 teaspoon vanilla powder or unsweetened vanilla extract  Coconut flakes, cinnamon and/or DIRECTIONS O ver medium heat, combine almond butter, coconut oil and dark chocolate in a pot. Pour mixture into a bowl. O nce well-combined, add cocao powder, coconut flour and vanilla powder. Pour mixture into a bowl and place in refrigerator for 15 minutes or until solid. B etween hands, press and roll mixture into palm-sized balls. Set balls on a plate until you use all of the mixture.  Roll in chia seeds, coconut flakes, ground nuts, cinnamon or toppings of choice. Refrigerate for 5 minutes then serve. INSPIRE HEALTH

pets

Seahorses? SEEKING

By Kai Bragg

FOLLOW THESE SIMPLE TIPS TO KEEP ONE WITH CONFIDENCE

ou've seen them before floating around saltwater aquariums, but maybe their unique charm scared you away from the idea of keeping one yourself. These adorable creatures may be more simple to care for than you thought, and yes, you can keep them in your home aquarium. Did you know that seahorses also mate for life? As if that didn't make them cute enough, they have an adorable habit of wrapping their tails around anything they can use as an anchor. To start your new journey with seahorses, here are some simple tips to help you add these amazing creatures to your aquarium. FEEDING YOUR NEW FRIEND First and foremost is the matter of feeding; Seahorses don't have a true stomach, so they need more food than your average aquarium occupant. While most wild seahorses prefer live food, to sustain your new pet the best option is to train them to eat frozen food. Luckily, most stores sell captive bred seahorses that already know how to eat in this way. The best option is frozen Mysis shrimp, which are the perfect size for your seahorse's mouth. They will need between six and eight shrimp, twice daily. A PERFECT HOME A single pair of seahorses can be housed properly in a 30-gallon tank. For additional pairs, just add 10 gallons each. Here's where the cute tail anchoring comes into play; seahorses are weak swimmers. They do best with a gentle current, so stay away from pumps and filtration systems that may create tumultuous waters. It is also a good idea to add some live rock or decorations for them to grab onto. Their PH should be kept around 8.0 to 8.3, and temperature around 71 to 74 degrees Fahrenheit. THE RIGHT TANKMATES Your new seahorses can be in a tank all by themselves, but if you prefer variety there are some options. As seahorses are non-aggressive, docile creatures, you will want to stay away from any fish that could bully your seahorse. Shyer fish such as small gobies, dragonets, or

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certain firefish will make good buddies. Stay away from crabs or small crustaceans; the former may pinch your seahorse and the latter may be eaten by it. Keeping these adorable creatures is a fantastic way to add a bit of nature and intrigue into your home. Taking away the potential worries of difficult care should pave the way to success in giving these little ones a great home.

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mighty kids

HELPING YOUR CHILD THROUGH A

m u tr n a T r e p m Te By Elizabeth Fox

eachers, parents and babysitters alike: they all are going to have to deal with tantrums more than once. No child's personality is the same, but there are approaches you can use that will work on most children, even if you haven't had luck with calming them yet.

Change your tone of voice

Kids are smart. They pick up on the little things without realizing. If they've heard you use that same tone to scold them again and again, they are eventually going to realize that no real danger comes out of it, and they are still going to try and get their way. When you change your tone of voice, it presents a slightly new situation that they aren't familiar with. They will pick up on that change, feel less secure in their tantrum and listen.

Explain the situation

When you don't have a good understanding of a situation, it's easy

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to feel overwhelmed. Children feel the same way, and when it happens, they can lash out. Whether it was a miscommunication with a peer, a rule you set in place, or a punishment for misbehaving, you can explain your reasoning calmly so they have an understanding of why things went the way they did.

Smile

Crouch and present your hand

If the child is crying, speak with a light smile on your face. Presenting more negative emotions could make the situation worse. Be sure to speak reassuringly.

Big height differences can be scary. By crouching to the child's height and holding your hand out, allowing them to take it if they wish, you are having a face-to-face connection instead of looming over them while they cry and fuss.

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Scold firmly

Have them look you in the eyes

You might be surprised how effective proper scolding can be if done correctly. If a child isn't responding to comfort or being warned, take them aside and tell them in a firm tone that what they are doing is not acceptable behavior. Be sure to be quick with this talk. It should take no more than a few seconds, as a child may lose interest if it's any longer, and it may lose its intimidation factor. Children may be used to lighter scolding, such as others casually telling them not to do something, and it won't hold any weight with them. Using a firm (but not angry) approach may help. One reason a child may not be responding to being scolded is lack of eye contact. Many children automatically find eye contact out of respect when they are being scolded, while others look away out of guilt. Some,

however, will occupy their eyes with things on the walls or floor to avoid the tension. Make sure they see your eyes when you are speaking. If you cannot get eye contact, and they simply won't look at you, don't stress over this. It may simply be because they are afraid, and you can just continue scolding.

Try speaking to the child like an adult

Looking at parents who use this method, you might notice the maturity level of their children is higher than the average age level. Many people automatically use a different voice when speaking to children, but try talking as if the child were a full grown adult, at least in tone. You can't set extreme expectations for communication, but you may find that the child takes more responsibility for themselves when you move away from traditional methods of speaking to children.

Each child is different in their own right, so adjust these methods as you see fit. Taking care of a child is not an easy task, but it's an incredibly important one. With these tricks and some thinking outside the box, you may have better control over temper tantrums, and you should have an easier time setting rules and scolding.

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healthy destinations

HIDDEN GEMS OF THE NATIONAL PARK SERVICE Top Lesser-Known National Parks Worth Visiting By Rebecca Faye

veryone has heard of Yellowstone National Park,Yosemite National Park and the Grand Canyon National Park, but there are lesser-known national parks that are well worth the time and effort to visit. Although these parks do not have the name recognition as some of the more prominent parks and may be harder to reach, many offer other benefits such as fewer crowds and a more unique experience. Nonetheless, these parks still offer breathtaking scenery and adventures that will make them memorable to travelers seeking an active vacation. Dry Tortugas National Park– Located in Florida on Garden Key, Dry Tortugas National Park offers something for everyone. The park is mostly made up of open ocean and small islands that visitors can only reach by plane or boat. It offers visitors magnificent blue water where they can observe coral reefs and ocean life, as well as the historic Fort Jefferson, which is one of the largest 19th-century forts in the United States. Dry Tortugas was originally built to suppress piracy in the area but is available for tours today.

Guadalupe Mountains National Park–Guadalupe Mountains National Park gives visitors the opportunity to experience mountains, canyons, deserts and sand dunes. The park contains some of the highest peaks in Texas and travelers can hike to the "Top of Texas" on the Guadalupe Peak Trail. The park also offers visitors the opportunity for excellent stargazing. Katmai National Park and Preserve–Located in Alaska, Katmai National Park and Preserve is one of the hardest national parks to access and is only accessible to most by plane or boat. The park was originally established to protect the region, which was devastated by volcanoes at one point, but today also provides a natural habitat for bears, moose and salmon. One of the most popular ways to view the park is via flightseeing tour. Although these parks do not have as many visitors as other national parks, they are well worth the visit. Visitors to any of these parks are sure to have an unforgettable adventure.

Isle Royale National Park–Isle Royale National Park is located in Michigan on an island in Lake Superior near the Canadian border. The park is a designated wilderness area and is only reachable by boat or plane with many visitors arriving via ferry. Once on the island, visitors have the chance to hike, fish, or even scuba dive around the island. Divers also have the chance to explore a variety of shipwrecks which offer an unforgettable experience.

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Dry Tortugas National Park

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healthy mind

HOW TO MANAGE

ANXIETY WITHOUT MEDICATION By James Troy

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nxiety varies in severity. If you have a milder form of anxiety, you may be able to manage it without the use of medication, which negates the risk of side effects and other problems like dependency. While the drugs that treat anxiety can be effective for many, they are best used sparsely and in a limited dosage if your anxiety isn't severe. Luckily, there are a few great ways to manage anxiety without medication.

neurotransmitters. Anxiolytic hormones like adrenaline and cortisol are increased in response to sleep deprivation and this can leave you susceptible to severe symptoms like a panic attack. The negative effects of a lack of sleep on anxiety are compounded if you use caffeine to try to compensate for not sleeping enough. It's best to try to get enough sleep every night if you want to reduce symptoms of anxiety.

AVOID STIMULANTS One of the most important changes anyone with anxiety needs to make is to cut out the consumption of stimulants like coffee, energy drinks, cigarettes and other similar products. Stimulants like caffeine and nicotine directly increase anxiety-inducing hormones in the brain and can act to trigger anxiety attacks in susceptible people. They also make you more prone to overreacting to negative stimuli by amplifying the strength of your body's stress response. If you suffer from regular anxiety, you should aim to avoid all use of these products whenever possible.

MEDITATION A big part of the problem of anxiety lies in your potential to start fixating on it when you experience symptoms. Meditation is a healthy and effective way to help reduce mild symptoms of anxiety without medications. Whenever you feel like you can't stop thinking about your anxiety, try to find a quiet, calm place where you can sit and focus on other thoughts to give your mind a chance to relax. If it works for you, gentle music can often be even better to focus on instead of sitting in silence.

GET ENOUGH SLEEP Lack of sleep is another factor that can lead to increased perceptions of anxiety because it predisposes you to imbalances in

MAGNESIUM AND MULTIVITAMIN SUPPLEMENTS Magnesium is an incredibly important mineral that many people don't get enough of daily. If you're

one of those people, a magnesium deficiency could easily be causing you to feel more anxiety than you otherwise would, because it acts to calm your body in various ways, including by acting as a muscle relaxant and by slowing a racing brain. Magnesium can only help you if you aren't regularly getting enough. Likewise, a multivitamin supplement can be effective to keep your body and mind running smoothly if you're missing any of the necessary vitamins and minerals daily. TAKE A HOT BATH Anything that relaxes you can help to ease mild anxiety without having to resort to medications. A hot bath is a great way to relax, but anything that absorbs your attention and focus can help. Whether that means finding a quiet place to relax, taking a walk, listening to music, or playing a video game; is dependent on who you are as a person and what helps you to relax.

Your life should never feel like it's spiraling out of control and it's important to not be afraid to seek professional help if you need it.

DON'T IGNORE SEVERE SYMPTOMS While managing anxiety without the use of medications is ideal, it can't be the reality for everyone, unfortunately. If your anxiety is too severe to be handled comfortably with natural, healthy methods like these, or if you're going through a sudden rough patch it's important to seek the guidance of a healthcare professional for further treatment.

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fashion

BUCKET HATS Look cute while you battle a bad hair day this summer with a bucket hat. Choose one in a cool pastel color or get several to match all your casual outfits.

WHITE DRESSES Flaunt your femininity with a romantic, flowy white sundress this season.You'll be looking angelic and feeling beautiful. Choose a plain style or one adorned with ribbons and lace.

KNOTS Instead of buckles and bows, the current trend in keeping fabric together is through knots. Knots can be functional or decorative and are found on jackets, pants and even tops.

FASHION TRENDS FOR YOUR

SUMMER WARDROBE

WARMER WEATHER MEANS SHOPPING FOR FASHIONS THAT WILL KEEP YOU ON-TREND THROUGHOUT THE SEASON. WHETHER YOU PREFER AN UNDERSTATED LOOK OR LIKE TO MAKE BOLD WARDROBE CHOICES, YOU SHOULD BE ABLE TO ADOPT A FEW TRENDS THAT ARE A PERFECT ADDITION TO YOUR CLOSET. By Jennifer Dean

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LACE Femininity is a buzzword this summer, and lace is a beautifully traditional detail to include in your wardrobe. A little bit of lace on a skirt or the bodice of a blouse goes a long way. BOLD COLLARS If you know about disco style, you might picture huge pointed collared shirts underneath leisure suits. The suits aren't back, but the collars are getting bigger and bolder. VICTORIAN PUFFED SLEEVES This summer you'll see huge sleeves gathered purposefully in a way that mimics the turn of the last century. BERMUDA LENGTH SHORTS You'll find Bermuda length shorts in denim and other casual fabrics, but you'll see them made with upscale materials as well. Wear them with a t-shirt and sneakers or with heels. NEON Neon colors like hot pink, electric orange and lime green are everywhere in all kinds of pieces.

TROPICAL PRINTS Big, bold, tropical styles are the hottest patterns of the season. Wear a tropical floral print on a dress, a top, a jumpsuit or pants. STRAPPY SHOES Strappy shoes remain popular this season. To take this trend to the next level, wrap the straps over your pants where they can be seen.

Whether open or closed-toe, you'll find all kinds of styles squared off in the front. Summer is the perfect time to strut your style with a newly updated wardrobe. Start with one of these fashion trends, and you'll be turning heads.

SHEER LAYER Sheer fabric provides a cool and comfortable vibe. Wear a strapless top with an oversized, sheer top. Sheer fabric with an iridescent glow is an especially popular option for Summer shorts. SHORT SUITS Shorts are finally becoming acceptable in the workplace. A shorts suit consists of long shorts and a matching jacket. SQUARE TOED SHOES Square is the shape of footwear this summer, especially in sandals.

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recipe

o e l Pa

Y R R CHE S TART

Servings: 6 tarts Calories: 606 kcal By Nellie Palmer

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THESE PALEO CHERRY TARTS ARE A PERFECT, DELICIOUS TREAT FOR THE SUMMER! GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE AND EGG-FREE! INGREDIENTS Crust: • 1 1/2 cup almond flour • 1/3 cup coconut flour • 1/2 tsp baking soda • 4 tbsp ghee • 4 tbsp honey • 1/4 tsp salt Filling: • 4 cups pitted cherries • 1/2 cup honey • 1 1/2 tbsp arrowroot powder • 1 tbsp water • 1 tbsp lemon juice For the whipped cream: • 1 can full-fat coconut milk chilled in fridge for 24 hours • 1 tbsp honey • 1 tbsp vanilla INSTRUCTIONS  Preheat oven to 350 degrees F. Add all ingredients for the crust into a food processor and pulse until well combined and it starts to form into a crumbly dough. Divide the dough evenly in six 4-inch tart pans. Press dough around evenly in and around sides of pans. Poke holes in the crust with a fork. Bake crust for 10 minutes, until slightly golden brown. Remove from oven.  Place pitted cherries in a large saucepan over medium heat and cook for 2-3 minutes. Add honey and lemon juice and stir for another 2 minutes. Dissolve arrowroot powder in water and add to cherry mixture. Cook for 1-2 minutes until it becomes thick, stirring constantly. P our filling into tart pans. Let them cool completely before serving. For the Whipped Cream (optional):  Place the can of coconut milk in the fridge 24 hours before so that the coconut cream separates to the top.  Remove the lid and scoop out the cream and place in a chilled bowl.  Add honey and vanilla and whisk until it is light and fluffy.  Use immediately and refrigerate leftovers.

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Inspire Health Magazine Issue 54

Articles inside

FASHION

HEALTHY MIND

EXERCISE

WELLNESS

NATURAL BEAUTY

GARDENING

SUPER FOOD

MIGHTY KIDS

RECIPE

FEATURE