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
General Manager
cgarnett@ulnnow com
Pete Luna pluna@ulnnow com
Classifieds Manager
Norma Ybarra .................................... nybarra@ulnnow com
Sales Associate
Kimberly Mata-Rubio krubio@ulnnow com
Sales Associate
Skylar Scott....................................... sscott@ulnnow com
Advertising Graphic Design
Neil Sturdevant ................................ nsturdevant@ulnnow com
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)
MA GAZINE
Publisher/Owner
Craig Garnett
managing editor
Suzanne Fox copy editor
Christian Dischler
contributing writers
Alyssa Ingram
Allen Irwin
Nellie Palmer
Grant Parker
Chance Garrity
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.
19 FEATURE Think Pink 21 FEATURE Are You Taking Too Much Magnesium? 22 MIGHTY KIDS Don’t Let Social Media Destroy Your Kids 05 SUPER FOOD Mushrooms
Mushrooms
THE
ANTI-INFLAMMATORY SUPERFOOD
By Alyssa Ingram
Mushrooms have long been celebrated for their culinary versatility and unique flavors, but recent research highlights their impressive health benefits, particularly their anti-inflammatory properties. As one of the latest popular super foods, mushrooms are gaining recognition for their ability to support overall health and combat chronic inflammation. The mushrooms commonly found in grocery stores are typically white button mushrooms (Agaricus bisporus). These mushrooms are indeed good for you, offering a range of health benefits. They are low in calories and rich in essential nutrients, including B vitamins (such as riboflavin, niacin and pantothenic acid), selenium, potassium and copper.
Nutrient Powerhouse:
White button mushrooms are a rich source of essential nutrients, including vitamins, minerals and antioxidants. They contain significant amounts of B vitamins (such as riboflavin, niacin and pantothenic acid), selenium, potassium and vitamin D. These nutrients are vital for maintaining a healthy immune system, supporting metabolic functions and promoting overall well-being.
Anti-Inflammatory
Properties: They have notable anti-inflammatory
properties. They contain bioactive compounds such as polysaccharides, phenols and other antioxidants that can help reduce inflammation and support immune function. These compounds help modulate the immune response, decrease oxidative stress and inhibit the production of proinflammatory cytokines.
Health Benefits Immune System Support: The mushrooms contain beta-glucans, a type of polysaccharide that enhances the immune system’s ability to fight off infections and diseases. This immune-boosting effect helps in managing inflammation and maintaining overall health.
Gut Health: The prebiotic fibers in white button mushrooms promote the growth of beneficial gut bacteria. A healthy gut microbiome is essential for reducing inflammation and supporting digestive health.
Chronic Disease
Prevention: Regular consumption of white button mushrooms has been linked to a lower risk of chronic diseases such as heart disease, diabetes and cancer. The antiinflammatory and antioxidant properties of mushrooms play
the body’s cells from damage and reducing the risk of these conditions.
Incorporating mushrooms into your diet is a great way to enhance flavor and boost nutrition. Mushrooms are incredibly versatile and can be easily added to a variety of dishes. For soups and stews, they provide a rich, umami flavor while adding extra nutrients. Tossing raw or sautéed mushrooms into salads
introduces additional texture and nutritional benefits. They also make a perfect addition to vegetable stir-fries, offering a quick and healthy meal option. Mixing mushrooms into omelets or scrambled eggs can turn breakfast into a more nutritious affair. Finally, grilling or roasting mushrooms serves as a delightful side dish or main course, presenting a delicious and healthful choice.
“We’re
natural beauty
The Magic of Vitamin C
Vitamin C, also known as ascorbic acid, is a powerhouse when it comes to skincare. Its reputation as a potent antioxidant is well-deserved, and it has become a staple ingredient in many skincare routines due to its numerous benefits for the skin.
What’s the Magic?
Vitamin C is celebrated for its ability to combat oxidative stress caused by free radicals, which can lead to premature aging and skin damage. By neutralizing these harmful molecules, Vitamin C helps reduce the appearance of fine lines and wrinkles, promoting a more youthful and vibrant complexion.
One of the most remarkable benefits of Vitamin C is its role in collagen synthesis. Collagen is a protein that maintains the skin’s firmness and elasticity. As we age, collagen production naturally declines, but Vitamin C can stimulate the production of new
By Chance Garrity
collagen, helping to keep the skin plump and resilient.
In addition to its anti-aging properties, Vitamin C is also known for its skin-brightening effects. It can help reduce hyperpigmentation, including age spots and acne scars, leading to a more even skin tone. This is achieved through Vitamin C’s ability to inhibit melanin production, the pigment responsible for dark spots.
Vitamin C also offers protection from UV damage. While it’s not a substitute for sunscreen, incorporating Vitamin C into your skincare regimen can enhance your skin’s defense against the sun’s harmful rays.
Create your own Vitamin C serum with these simple ingredients.
•1 tablespoon of Vitamin C powder (ascorbic acid)
•2 tablespoons of distilled water
•1 tablespoon of aloe vera gel
•1 teaspoon of jojoba oil
(optional, for added moisture)
A dark glass bottle (to protect the serum from light)
Instructions:
In a small bowl, combine the Vitamin C powder and distilled water. Stir until the powder is completely dissolved. Mix in the aloe vera gel. This will help soothe the skin and provide
additional hydration. If using, add the jojoba oil to the mixture. This will enhance the serum’s moisturizing properties. Transfer the mixture into a dark glass bottle. Store it in a cool, dark place to preserve its potency.
INGREDIENTS
Baked Pumpkin with Thyme & Honey
• 1 small pumpkin (or butternut squash), peeled, seeded and sliced into 1/2-inch thick slices
Peel, seed and slice the pumpkin into 1/2-inch thick slices.
In a large bowl, toss the pumpkin slices with olive oil, honey, thyme
leaves, minced garlic (if using), salt and pepper until evenly coated.
Arrange the seasoned pumpkin slices in a single layer in a cast iron skillet.
Place the skillet in the preheated oven and bake for 25-30 minutes, or until the pumpkin slices are tender and golden brown around the edges. Flip the slices halfway through baking to ensure even cooking.
Remove the skillet from the oven.
Garnish with fresh thyme sprigs and drizzle with honey.
Serve the baked pumpkin slices hot as a side dish or a light main course.
By Nellie Palmer
TIPS
You can also sprinkle some crumbled feta cheese or chopped nuts (like pecans or walnuts) on top for extra texture and taste.
If you prefer a slightly caramelized finish, broil the pumpkin slices for an additional 2-3 minutes after baking.
This baked pumpkin recipe with thyme and honey is a delightful combination of sweet and savory flavors, perfect for a cozy autumn meal or as a delicious side dish for any occasion.
Hi! I'm Daffney!
Do you want to exercise, but find yourself pressed for time? Let's try
Exercise Snacking!
We've got 10 minutes, so let's go!
EBy Grant Parker
xercise snacking is a flexible and efficient approach to integrating physical activity into a busy lifestyle. This method involves incorporating short bursts of exercise throughout the day, often lasting just a few minutes each. Unlike traditional workout routines that require dedicated time and preparation, exercise snacking allows individuals to fit physical activity into their daily routines with
impact exercises at various intervals, you can boost your overall fitness, enhance energy levels and improve cardiovascular health without the need for lengthy gym sessions. This approach not only makes staying active more accessible but also helps to break up sedentary periods, promoting a healthier and more dynamic lifestyle.
These exercises can be done quickly and easily, making them perfect for fitting into a busy schedule.
Bodyweight Squats
Stand with your feet shoulder-width apart and your toes pointing slightly outward. Extend your arms in front of you.
Engage your core and keep your chest up.
Lower your body by bending your knees and pushing your hips back as if you're sitting in a chair.
Go as low as you can while keeping your knees behind your toes.
Push through your heels to return to the starting position.
Repeat for 10-15 repetitions.
High Knees
Stand with your feet hip-width apart and your arms at your sides.
Begin marching in place, lifting your knees as high as possible towards your chest.
Pump your arms in rhythm with your legs.
Continue for 30 seconds to 1 minute, aiming to keep a brisk pace.
Scissor Squats
This is a combination of the squat and High Knees.
Starting Position and High Knee:
Stand with your feet shoulder-width apart and your arms at your sides.
Engage your core and lift your left knee up towards your chest as high as possible, balancing on your right foot.
Return and Slide Back:
Lower your left leg back down, and as your foot touches the ground, slide it behind you in a controlled motion.
Repeat for 8-12 repetitions. Modify by doing knee push-ups if needed.
Paul Stephens Funeral Director
Taylor Massey Managing Funeral Director
Cristina Blanco
healthy body
By Chance Garrity
WHEN IT COMES TO WEIGHT LOSS, THE STRATEGIES OFTEN BOIL DOWN TO TWO POPULAR METHODS: COUNTING CALORIES OR COUNTING CARBS. WHILE BOTH APPROACHES HAVE PROVEN TO BE EFFECTIVE, THEY OPERATE ON DIFFERENT PRINCIPLES, AND UNDERSTANDING WHICH ONE WORKS BEST FOR YOUR BODY REQUIRES A CLOSER LOOK AT HOW THEY FUNCTION.
Counting calories centers around energy balance. In this approach, you track the number of calories consumed versus the number of calories burned. The idea is simple: to lose weight, you must consume fewer calories than your body expends. This method gives you the flexibility to eat a wide variety of foods as long as you stay within your calorie limit. It is often favored by those who prefer not to eliminate any food groups entirely, as it allows for moderation in all things. However, it requires consistent tracking and portion control, which can be time-consuming and tedious. The primary focus here is on the total energy intake, not necessarily the quality of food consumed, which can sometimes lead to poor nutritional choices despite staying within a calorie limit.
On the other hand, counting carbs is centered on reducing carbohydrate intake, especially refined carbs and
Calories vs Carbs
Finding Your Best Weight Loss Strategy
sugars. Low-carb diets, such as keto or Atkins, aim to shift your body into a state where it burns fat for fuel instead of carbohydrates. This can result in faster weight loss, especially for people who are insulin resistant or have metabolic conditions like type 2 diabetes. Carbohydrate counting tends to focus more on macronutrient balance rather than overall energy intake. By limiting carbs, many people experience reduced hunger and cravings, which can make it easier to maintain a calorie deficit naturally. However, this approach is more restrictive, as it requires you to limit or eliminate certain foods like grains, fruits and legumes, which can make it challenging to sustain long-term.
Determining which approach works best for your body depends on several factors. First, consider your dietary preferences. If you prefer a more flexible diet that allows for a wide range of foods, counting calories might be more sustainable. This approach works well for those who are comfortable with portion control and can stay mindful of their total energy intake without feeling deprived.
If you struggle with sugar cravings or tend to overeat carb-heavy foods, a low-carb approach might be more effective. Those with insulin resistance, prediabetes, or type 2 diabetes may find that cutting carbs leads to more effective weight loss and better blood
sugar control. Additionally, low-carb diets can help reduce water retention, which may lead to quicker initial results on the scale, providing motivation to continue.
The choice between counting calories and counting carbs also depends on your lifestyle and goals. If your primary concern is simplicity, counting calories allows for more flexibility in social situations and a broader range of meal options. However, if you’re looking for faster results and can handle a more structured eating plan, counting carbs might be the key to reaching your weight loss goals more effectively..
WHICH IS BETTER FOR YOU?
CALORIES?
Pros:
• Flexibility of foods
• Easier to track energy
• Partners well with other diets
Cons:
CARBS?
Pros:
Cons:
• Consistent tracking
• Leads to poor food choices
• Reduces hunger cravings
• Quick weight loss
• Improves blood sugar
• Restrictive
• Hard to sustain long term
• Requires macronutrient tracking
By Grant Parker
Acerola cherries, also known as Barbados cherries or West Indian cherries, are a nutritional gem celebrated for their exceptionally high vitamin C content. Just 100 grams of acerola cherries provide about 1,677.6 mg of vitamin C, a staggering amount compared to more commonly known sources like oranges. This remarkable concentration of vitamin C makes acerola cherries not only a potent immune booster but also a delicious addition to a healthy, fresh diet. Embracing these vibrant cherries can significantly enhance your nutrient intake and contribute to overall well-being.
Importance of Vitamin C
Vitamin C, also known as ascorbic acid, plays several crucial roles in maintaining health:
1. Immune Support: It boosts the immune system by stimulating the production and function of white blood cells, which help fend off infections.
2. Antioxidant Properties: Vitamin C acts as a potent antioxidant, neutralizing harmful free radicals and reducing oxidative stress in the body.
3. Collagen Production: It's essential for the synthesis of collagen, a protein that supports
skin, blood vessels, tendons, ligaments and bones.
4. Iron Absorption: Vitamin C enhances the absorption of non-heme iron (the type found in plant-based foods), which is crucial for preventing irondeficiency anemia.
5. Wound Healing: Due to its role in collagen production, vitamin C is vital for wound healing and maintaining the integrity of the skin and connective tissues.
Growing and Harvesting Season
Acerola cherries thrive in tropical and subtropical climates. In the United States, they are primarily grown in states like Florida, Texas and parts of California. These cherries are typically in season from late spring to early fall, with peak availability during the summer months. The fruit matures quickly, often ripening just 22 to 25 days after flowering.
Where to Get Acerola Cherries
In the United States, you can find acerola cherries in various forms:
1. Local Farmers' Markets: In regions where they are grown, such as Florida and Texas, fresh acerola cherries can often be found at local farmers' markets during their peak season.
2. Health Food Stores: Stores that specialize in organic or exotic fruits may carry fresh or frozen acerola cherries, especially in areas with a significant healthconscious customer base.
3. Online Retailers: Websites like Amazon, specialty fruit suppliers and health food websites frequently offer acerola cherries in fresh, frozen or powdered form.
Incorporating Acerola Cherries into Your Diet
Acerola cherries can be enjoyed in various ways to boost your vitamin C intake:
• Fresh: Eat them raw as a snack, added to fruit salads, or blended into smoothies.
• Juice: Fresh acerola juice is a delicious way to consume this fruit and reap its health benefits.
• Supplements: Acerola cherry powder can be added to smoothies, yogurt or oatmeal, providing a concentrated dose of vitamin C.
Sources:
• Healthline: The Benefits of Vitamin C
• National Institutes of Health: Vitamin C Fact Sheet
• Produce Market Guide: Acerola
• WebMD: The Health Benefits of Acerola Cherries
Recovering from any illness, surgery, or medical treatment is a multifaceted journey that extends beyond medical care to encompass nutrition and lifestyle choices. Proper nutrition plays a pivotal role in supporting recovery by reducing inflammation, which is crucial for healing. Inflammation is the body’s natural response to injury or illness, but chronic inflammation can hinder the healing process and lead to further health complications. Incorporating anti-inflammatory foods into your diet can mitigate this issue, enhancing your body’s ability to heal and strengthening your immune system.
THE MOST LOVED ANTIINFLAMMATORY FOODS
Berries
•Benefits: Blueberries, strawberries and raspberries are packed with antioxidants, vitamins and fiber. They help combat inflammation and protect against cellular damage.
•Nutrients: High in vitamin C, fiber and antioxidants such as flavonoids.
Leafy Greens
•Benefits: Spinach, kale, and Swiss chard offer a wealth of vitamins, minerals and antioxidants. They help reduce inflammation and supply essential nutrients needed for recovery.
•Nutrients: Rich in vitamins A, C and K, along with folate and iron.
Fatty Fish
•Benefits: Salmon, mackerel and
During Recovery BoostImmunityYour
By Alyssa Ingram
Yogurt
sardines provide omega-3 fatty acids, which have powerful antiinflammatory effects.
•Nutrients: High in omega-3 fatty acids, protein and vitamin D.
Turmeric
•Benefits: This golden spice contains curcumin, known for its strong anti-inflammatory and antioxidant properties.
•Nutrients: Curcumin, iron and manganese.
Acerola Cherries
•Benefits: Acerola cherries are exceptionally high in vitamin C, far surpassing many other fruits. Their high vitamin C content helps reduce inflammation and promotes overall immune function.
•Nutrients: Extremely rich in vitamin C, antioxidants and beneficial phytochemicals.
THE MOST POWERFUL IMMUNE-BOOSTING FOODS
Citrus Fruits
•Benefits: Oranges, lemons and grapefruits are loaded with vitamin C, crucial for maintaining a healthy immune system.
•Nutrients: High in vitamin C, folate and potassium.
Garlic
•Benefits: Garlic is renowned for its immune-enhancing properties, containing compounds that boost immune responses.
•Nutrients: Rich in allicin, sulfur compounds, vitamin B6 and manganese.
•Benefits: Yogurt is a source of probiotics, which are beneficial bacteria that support gut health and enhance immune function.
•Nutrients: High in protein, calcium, and probiotics.
Almonds
•Benefits: Almonds are packed with vitamin E, an antioxidant that protects cells from damage and supports immune function.
•Nutrients: High in vitamin E, fiber and healthy fats.
How Do They Measure Up?
When comparing Acerola cherries to other citrus fruits in terms of vitamin C content, the difference is striking:
•Acerola Cherries: These cherries contain approximately 1,600 to 2,500 mg of vitamin C per 100 grams, making them one of the richest sources of vitamin C.
•Oranges: About 53 mg of vitamin C per 100 grams.
•Lemons: Approximately 53 mg of vitamin C per 100 grams.
•Grapefruits: Around 31 mg of vitamin C per 100 grams.
Acerola cherries contain significantly more vitamin C compared to oranges, lemons and grapefruits. This makes them an exceptional choice for boosting your vitamin C intake and supporting overall immune function during recovery.
Sources:
•American Cancer Society
•National Cancer Institute
•Harvard T.H. Chan School of Public Health
•Mayo Clinic
DON’T PROCRASTINATE WHEN IT COMES TO YOURProstate
By Grant Parker
Prostate cancer is a significant concern, especially when considering that, excluding skin cancer, it is the most common malignancy among men. Each year, about 180,000 men in the U.S. are diagnosed with prostate cancer, and while many survive and live long, healthy lives, around 26,000 men still lose their lives to this disease annually. While prostate cancer primarily affects men over 65, being aware of the risks and signs even as early as age 40 can be empowering. Early detection and proactive management can significantly increase your chances of survival and long-term health. Empowering Yourself with Knowledge
Early-stage prostate cancer often goes unnoticed because it typically doesn’t cause symptoms until the tumor has grown large enough to affect the urethra. However, regular screenings and routine blood tests can be powerful tools in catching cancer early. One such test is the prostatespecific antigen (PSA) test, which
can indicate potential issues before symptoms even appear. With an early diagnosis, you and your doctor can decide on the best course of action, which might include active monitoring rather than immediate treatment. Staying Vigilant: Recognizing Advanced Prostate Cancer Symptoms
As prostate cancer progresses, symptoms can vary depending on the size and stage of the tumor.
A common early sign is difficulty urinating, such as needing to go more frequently, especially at night, or experiencing a weak urine stream. Other signs to watch for include blood in your urine or semen and erectile dysfunction—issues that, while uncomfortable to discuss, should prompt you to seek medical advice rather than self-medicate. In more advanced cases, a large tumor may press on the spinal cord, causing weakness or numbness in the legs and feet, or spread to the bones, leading to pain in the hips, back or chest.
Taking Action: Consulting with Your Doctor
It’s crucial to consult your doctor if you notice any of these symptoms. While they can sometimes be related to non-cancerous conditions like benign prostatic hyperplasia (BPH), which frequently affects men over 50, only a professional can determine the cause and recommend the appropriate tests. By addressing these issues promptly, you not only gain peace of mind but also ensure that you receive timely treatment if necessary.
In the ongoing battle against breast cancer, one emerging area of concern is the role of environmental toxins, particularly as our young daughters grow up surrounded by these hidden dangers. These substances, found in everyday products and our surroundings, may contribute to the development and progression of breast cancer. Recent studies have brought to light the potential risks posed by various chemicals, emphasizing the importance of awareness and proactive measures to reduce exposure.
The Widespread Presence of Harmful Chemicals
A groundbreaking study by the Silent Spring Institute and Berkeley Public Health identified 921 chemicals linked to breast cancer. These chemicals are not just in obscure industrial products; they are found in items our daughters encounter daily— consumer products, food packaging, pesticides, medications and even the air they breathe. The study used the Key Characteristics (KC) approach to assess these chemicals, focusing on their ability to
By Alyssa Ingram
UNRAVELING THE HIDDEN RISKS OF & ENVIRONMENTAL TOXINS
CanceBreast r CanceBreast r
cause mammary tumors or disrupt hormone signaling, especially estrogen and progesterone. This method offers a more efficient way to screen for potential breast carcinogens, paving the way for better regulatory oversight and consumer protection.
Key Chemicals of Concern
Several chemicals have been flagged for their potential role in breast cancer:
•Bisphenol A (BPA): Commonly found in plastics, BPA is an endocrine-disrupting chemical (EDC) that mimics estrogen. Animal studies have linked BPA to breast cancer, although human studies are still inconclusive. The FDA has taken steps to reduce BPA exposure, especially in food-related products (Susan G. Komen®) .
•Parabens: These preservatives are used in cosmetics and personal care products. Parabens can mimic estrogen, but current evidence does not conclusively link them to breast cancer. Further research is needed to fully understand their impact (Susan G. Komen®).
•Polycyclic Aromatic Hydrocarbons (PAHs): Found in vehicle exhaust, cigarette smoke, and charred foods, PAHs can damage DNA and act
as EDCs. Some studies suggest a link between PAHs and breast cancer, though more research is required (Susan G. Komen®).
Timing and Susceptibility
Research indicates that the timing of exposure to these chemicals is crucial. Early-life exposure, particularly during periods of breast development such as in utero, puberty and pregnancy, may significantly impact breast cancer risk later in life. This concept of “windows of susceptibility” highlights the importance of protecting vulnerable populations, such as children and pregnant women, from harmful chemical exposures (Susan G. Komen®) (Comprehensive Cancer Information)
Mitigation Strategies
While it is challenging to completely avoid exposure to all potentially harmful chemicals, there are steps individuals can take to reduce their risk:.
1.Choose Organic and Natural Products
Opt for USDA-certified organic foods and GOTS-certified clothing to minimize exposure to pesticides and harmful chemicals in textiles.
2.Read Labels
Look for personal care and household products free from known EDCs like parabens and phthalates.
3.Limit Use of Plastics
Reduce the use of plastic containers, especially for food and drink. Choose glass, stainless steel, or BPA-free alternatives.
4.Stay Informed
Follow organizations and initiatives that provide updates on safe products and scientific advancements in understanding environmental toxins and breast cancer.
The link between environmental toxins and breast cancer is a rapidly evolving field of study. While the evidence is still emerging, it is clear that many chemicals we encounter daily could potentially increase the risk of breast cancer. By staying informed and making mindful choices about the products we use and the environments we inhabit, we can take proactive steps to protect our health and reduce the incidence of breast cancer.
As our daughters grow up in this environment, the implications are profound. The cumulative exposure to these chemicals throughout their lives could increase their vulnerability to breast cancer, making it crucial for us to advocate for stricter regulations and make informed choices that prioritize their health and well-being.
Sources:
•Protect Our Breasts, “New Study Identifies 921 Breast Cancer-Relevant Chemicals found in everyday products”
•Berkeley Public Health, “More than 900 chemicals, many found in consumer products and the environment, display breast cancer-causing traits”
•Susan G. Komen, “Environmental Chemicals and Breast Cancer Risk - Komen Perspectives” (Susan G. Komen®)
•National Cancer Institute, “Breast Cancer and the Environment: Controversial and Emerging Exposures Workshop Summary”
Acerola Cherry Salsa
INGREDIENTS
By Nellie Palmer
• 1 cup fresh acerola cherries, pitted and chopped
• 1 medium tomato, diced
• 1 small red onion, finely chopped
• 1 small jalapeño pepper, seeded and finely chopped
• 1/2 cup fresh cilantro, chopped
• 1 clove garlic, minced
• 1 tbsp fresh lime juice
• 1 tbsp olive oil
• Salt and pepper to taste
DIRECTIONS
Pit and chop the acerola cherries. Place them in a large mixing bowl.
Add the diced tomato, finely chopped red onion and jalapeño pepper to the bowl with the cherries.
Add the chopped cilantro, minced garlic, fresh lime juice and olive oil to the mixture.
Season the salsa with salt and pepper to taste. Adjust the seasoning according to your preference.
Gently mix all the ingredients together until well combined.
Cover the bowl and let the salsa sit in the refrigerator for at least 30 minutes to allow the flavors to meld.
Serve the acerola cherry salsa with tortilla chips, as a topping for grilled chicken or fish or as a refreshing side dish.
This acerola cherry salsa is not only delicious but also packed with vitamin C and other essential nutrients, making it a healthy and flavorful addition to any meal.
Think Pink feature
By Alyssa Ingram
egardless of what month you choose to honor Breast Cancer Awareness, there’s no better way to show your support than by wearing pink. The color pink symbolizes strength, hope and solidarity with those affected by breast cancer. Whether you’re donning a pale blush or a bold fuchsia, wearing pink can make a powerful statement. From cozy sweaters to sleek blazers and chic accessories, pink has become a versatile and fashionable hue that exudes both confidence and compassion.
Try pairing a classic pink Blazer with tailored black pants for a polished, professional look, or go for a more relaxed vibe with a pink cardigan and your favorite jeans. If you’re heading to a fundraiser or event, a pink dress will have you standing out in style while supporting a vital cause. The possibilities are endless, and this year, wearing pink isn’t just fashionable—it’s meaningful.
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EVERY YEAR, THE PANTONE COLOR INSTITUTE ANNOUNCES ITS “COLOR OF THE YEAR,” WHICH IS MEANT TO REFLECT THE MOOD AND TRENDS OF THE COMING YEAR. FOR 2023, THE PANTONE COLOR OF THE YEAR IS “AURORA,” A VIBRANT AND UPLIFTING SHADE OF PINK.
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ACCORDING TO PANTONE, AURORA WAS CHOSEN AS THE COLOR OF THE YEAR BECAUSE IT “INSPIRES FEELINGS OF WARMTH, HOPE AND RESILIENCE, AS WE LOOK AHEAD TO A BRIGHTER FUTURE. “ THE VIBRANT PINK HUE IS MEANT TO EVOKE FEELINGS OF POSITIVITY AND OPTIMISM, AND IT IS EXPECTED TO BE A POPULAR CHOICE FOR FASHION AND DESIGN IN THE COMING YEAR.
Homemade Strawberry Yogurt Ice cream
Homemade Strawberry Yogurt Ice cream
By Nellie Palmer
INGREDIENTS
• 2 cups fresh strawberries, hulled and chopped
• 1/4 cup granulated sugar
• 2 cups plain Greek yogurt
• 1/2 cup honey or agave syrup
• 1 tsp vanilla extract
• Fresh mint leaves for garnish (optional)
DIRECTIONS
In a bowl, combine the chopped strawberries with the granulated sugar. Let them sit for about 15-20 minutes, until the strawberries release their juices and become syrupy.
Place the macerated strawberries, Greek yogurt, honey (or agave syrup) and vanilla extract in a blender or food processor. Blend until smooth and creamy. You can leave some small strawberry chunks if you prefer a chunkier texture.
Transfer the blended mixture to a container and chill in the refrigerator for at least 1-2 hours. This step is crucial for the ice cream to freeze properly.
Pour the chilled mixture into an ice cream maker and churn according to the manufacturer's instructions until it reaches a soft-serve consistency. If you don't have an ice cream maker, you can pour the mixture into a shallow dish and place it in the freezer. Stir every 30 minutes to break up ice crystals until the mixture is creamy and frozen (about 3-4 hours).
Once the ice cream is ready, scoop it into glasses. You can use small dessert glasses or mason jars for a charming presentation.
Garnish with fresh mint leaves, if desired.
Serve immediately for a soft-serve texture, or freeze for an additional hour for a firmer consistency.
Enjoy your homemade strawberry yogurt ice cream!
TIPS
• For an extra burst of flavor, you can add a tablespoon of lemon juice to the mixture before blending.
• If you prefer a sweeter ice cream, adjust the amount of honey or agave syrup to taste.
• Experiment with other berries or fruits to create different flavors of yogurt ice cream.
This homemade strawberry yogurt ice cream is a refreshing and healthy treat, perfect for hot summer days or any time you crave a delicious, guilt-free dessert.
By Allen Irwin
Magnesium is an essential mineral that plays a key role in many bodily functions, including muscle and nerve function, heart health and bone development. It can be found in a variety of foods, including nuts, legumes and leafy green vegetables, and it is also available in supplement form. While it is important to ensure that you get enough magnesium, it is possible to have too much of a good thing. In this article, we will explore the potential risks and drawbacks of taking too much magnesium.
One of the main risks of taking too much magnesium is that it can lead to diarrhea and other digestive issues. Magnesium is a natural laxative, and taking high doses of the mineral can result in loose stools, stomach cramps and other digestive discomfort. In severe cases, excessive magnesium intake can also cause electrolyte imbalances, which can lead to muscle weakness, irregular heartbeat and other serious health problems.
Another potential risk of taking too much magnesium is that it can interfere with the absorption of other essential nutrients. For example, high levels of magnesium can block the absorption of calcium, which is important for bone health and muscle function. Similarly, excessive magnesium intake can also inhibit the absorption of iron, which is necessary for the production of red blood cells and the transport of oxygen throughout the body.
are you taking too much
Magnesium?
Magnesium?
In addition to the potential digestive and nutrient absorption issues, taking too much magnesium can also have negative effects on the kidneys. The kidneys play a vital role in filtering and excreting excess minerals, and high levels of magnesium can put a strain on these organs. This can lead to kidney damage and even kidney failure in severe cases. It is important to speak with a healthcare professional before taking any high-dose magnesium supplements, as they can help you determine the appropriate dosage based on your individual needs and health history.
It is worth noting that while excessive magnesium intake can be a concern, it is relatively rare for people to get too much of the mineral from their diet alone. Most people who experience negative effects from magnesium are taking supplements or using products that contain high levels of the mineral. For this reason, it is important to be mindful of the dosage of any magnesium supplements you may be taking and to follow the recommended dosage instructions on the label.
Magnesium is an essential mineral that plays a vital role in many bodily functions. However, it is possible to have too much of a good thing, and taking excessive amounts of magnesium can lead to digestive issues, nutrient absorption problems and kidney damage. While it is important to ensure that you get enough of the mineral, it is best to speak with a healthcare professional before taking any high-dose supplements and to follow the recommended dosage instructions on the label.
Digital Age
Digital Age Protecting Your Kids In The
By Grant Parker
Deciding when your child is ready for their own phone and social media accounts is a significant decision that requires careful consideration of their age, maturity and understanding of digital responsibility. As technology continues to play a central role in our lives, ensuring that children are prepared for these responsibilities is crucial. A child's readiness for a phone or social media account hinges not only on their age but also on their ability to navigate online interactions safely and responsibly. Monitoring their social media presence is equally important to safeguard their well-being and to help them develop healthy digital habits. By setting appropriate age guidelines and maintaining oversight, parents can support their children in making positive and informed choices in the digital world.
TIPS TO PROTECT YOUR KIDS FROM SOCIAL MEDIA PRESSURES
Age Guidelines for Phone Ownership and Social Media Accounts
Phone Ownership
• Recommended Age: Many experts suggest that children should be around 12 to 14 years old before getting their own phone. At this age, they are often mature enough to handle the responsibility and understand the implications of owning a device.
• Consider Needs: Evaluate your child's needs and maturity level. A phone can be useful for communication and safety, but it should come with clear guidelines and rules for use.
Social Media Accounts
• Recommended Age: Most social media platforms require users to be at least 13 years old to create an account, in compliance with the Children’s Online Privacy Protection
Act (COPPA). However, some experts recommend waiting until your child is older, around 15 or 16, before allowing them to engage on these platforms.
• Assess Readiness: Consider your child’s maturity, ability to handle online interactions responsibly, and understanding of social media’s potential risks before allowing them to create an account.
MONITORING SOCIAL MEDIA ACTIVITY
Stay
Informed
• Educate Yourself: Familiarize yourself with the social media platforms your child uses. Understanding how these platforms work will help you guide and monitor their use more effectively.
Implement Parental Controls
• Use Apps: Utilize parental control apps that can track online activity, set restrictions and manage app usage. Tools like Bark, Qustodio and Net Nanny can help maintain oversight.
Encourage Transparency
• Account Access: Maintain open access to your child’s social media accounts and passwords. This transparency helps build trust and ensures you are aware of their online interactions.
American Academy of Pediatrics (AAP)
Provides guidelines on screen time, social media and the impact of digital technology on children.
Common Sense Media
Offers comprehensive resources for parents on managing social media use, setting screen time limits, and understanding the impact of technology on children.
National PTA
Provides advice for parents on monitoring social media, setting digital boundaries and fostering positive online behavior.
Foster Responsibility
• Set Expectations: Establish clear expectations for social media use and regularly discuss online behavior and safety with your child. Encourage them to come to you with any issues or concerns.
Child Mind Institute
Offers insights into managing screen time, understanding the risks of social media and promoting healthy technology use among children.
The American Psychological Association (APA)
Discusses the psychological effects of social media on children and strategies for managing their online experiences.
Promote Offline Activities
• Encourage Balance: Encourage your child to engage in offline activities, such as sports, hobbies and family time. A balanced lifestyle can reduce the negative impact of social media.
KidsHealth from Nemours
Provides information on children’s use of technology, including age-appropriate guidelines and tips for managing digital exposure.
Cyberbullying Research Center
Focuses on the issue of cyberbullying and offers resources for preventing and addressing online harassment among children and teenagers.
SafeKids.org
Offers safety tips and strategies for managing children’s technology use, including social media and smartphones.
