VOLUME ONE, ISSUE THREE
SEE YOU T HERE APRIL 21
PUT SOME FRUIT IN YOUR FACE
FRESH FORWARD & SPRING IN YOUR STEP
. s m r e t r u o y n o e f Live li AlfaInsurance.com
Hi everyone!
SPR ING 2018
Spring has sprung, and it’s time to enjoy our area’s beautiful
PUBLISHER
weather. Spring lifts our spirits to
JTL Publishing Photography by Big Dreamz Creative
the max, and this issue of Joy to Life magazine is full of interesting and fun ways to reinvigorate our minds and bodies. In the following pages, you’ll read about the multiple benefits of walking (that extend far beyond the
who lost their battle with breast
physical), tips on making every day
cancer.
EDITOR Joy Blondheim MANAGING EDITOR Jennifer Stewart Kornegay ART DIRECTOR Erika Rowe Tracy
healthier and happier, and learn more about the perks of drinking
The Walk is a fantastic awareness
alkaline water. And these are
event reminding all of us how
just a few of the informative and
important it is to educate ourselves
entertaining articles in this issue.
about breast cancer and early detection. We hope you’ll join the
DIGITAL MEDIA PRODUCERS Big Dreamz Creative MARKETING Margaret Fields
You’ll also find details about the
community for a record turnout on
18th annual Walk of Life for breast
April 21 as we celebrate the hope and
COPY EDITOR
cancer sprinkled throughout the
renewal that signify spring! And, as
issue. We think it’s the perfect event,
always, I hope you enjoy this issue.
Jenny Enslen Stubbs
and a great way to get outside and
CONTRIBUTING WRITERS Jennifer Stewart Kornegay, Cheyenne Martin, Jenny Enslen Stubbs, Melissa Tate Witt
active in the fresh air. Thousands of people fill the streets of downtown Montgomery for a common cause. We are there to celebrate life and breast cancer survivors (and there are many), and to remember those
Joy Blondheim Editor & Co-Founder, Joy to Life Foundation
CONTRIBUTING PHOTOGRAPHERS Big Dreamz Creative, Billy Pope Erika Rowe Tracy COVER CREATIVE & PHOTOGRAPHY Nancy Fields/Big Dreamz Creative Photography by Aubrie Lemon Moates
Joy to Life is published quarterly by JTL Publishing. All rights reserved. Reproduction in whole or part is prohibited without permission from the publisher. Joy to Life reserves the right to determine the suitability of all materials submitted for publication and to edit all submitted materials for clarity and space. Joy to Life is not responsible for damage, loss or any other injury to unsolicited manuscripts and/or unsolicited artwork. This includes, but is not limited to, drawings, photography, transparencies or any other unsolicited material. Joy to Life does not knowingly accept false or misleading advertising or editorial. The publishers do not assume responsibility should such advertising or editorial appear. Joy to Life is a news magazine with information on health, leisure activities and a healthy lifestyle. Readers are advised to consult their physicians before participating in any sport or fitness activity or starting any exercise, dietary or nutritional program published in Joy to Life.
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IMAGE BY SAM CALHOUN
08
TAKE A HIKE
Features
03
SPRING ISSUE 03
12 WHOLE LIVING
32 ON THE MOVE
Fluid Chemistry
Magic Mountains
16 THE DISH
40 GREAT GOODS
Smooth Move
Products & Gear
20 FIT FOR KIDS
Ahead of Their Time
24 FORWARD MOTION
Walk it Off
44 IN BALANCE
The Power of Saying No
48 GO & DO
Calendar of Events
28 TO LIFE
Silent Threat
PINK YOUR
RIDE JOIN OUR FIGHT
y JOYTOLIFE.ORG
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
S D
A
E
IL
W A
R
E
DE
FEND OU
R
TR
On a mission The Alabama Hiking Trail Society's mission is to build and maintain trails in Alabama, including building the grand Alabama Trail. Fulfilling this mission takes many forms, from clearing out trails and battling overgrowth to expanding the hiking community in our state and unifying it. AHTS also works to promote the importance of preserving wilderness and our state’s beautiful landscapes. The more people it can get involved, the greater success it will see.
Take a
e hik Learn how the Alabama Hiking Trail Society is making exploring the state with nature underfoot a true adventure.
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e
There are miles and miles of hiking trails crisscrossing every county in our state. A new initiative aims to connect them all into a massive trek that will allow hikers to traverse Alabama from the white-sand beaches at its bottom to craggy cliffs and mountains at its top. We asked Alexa Hayes, Vice President of Public Relations at the Alabama Hiking Trail Society, to share more about the Alabama Trail and the efforts to create it.
What is the Alabama Trail and why create it? The Alabama Trail will be a statewide system that connects wilderness trails, small towns, recre-
The AHTS was founded in September 2001. It began as two chapters and has grown into a cohesive statewide organization.
ational corridors and historic sites. There are a lot of great reasons to create it, but I’ll just describe the most important ones. Our state has an incredibly rich history, so part of the purpose of TAT (to distinguish it from the Appalachian Trail nicknamed the AT) is to give people the opportunity to explore it by going from site to site, almost like a pilgrimage. Sites like Moundville, the Trail of Tears and the Underground Railroad, just to name a few, will hopefully be a part of TAT and will draw tourists to the state as well as interest locals. Connecting small towns is very important as well, particularly for health and economic reasons. Spaces for outdoor recreation that are free to access can make a significant difference in people’s health and wellbeing. Having safe walking and biking paths can allow people without cars to get jobs in nearby towns, which will hopefully improve the economic stability in the area. We also have the dream that TAT will offer significant opportunities for new businesses and entrepreneurship. Most importantly is the opportunity to present Alabama as a
Step up. Step on.
premier outdoor recreation destination. When we build TAT, we’ll offer the world a “long trail” that will entice long-distance thru hikers as well as folks who want a couple of weeks for a backpacking trip.
BY JENNIFER STEWART KORNEGAY
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
“When people think of taking a vacation, I want them to think of Alabama and our stunning landscapes, endless outdoor activities and fascinating history. The Alabama Trail will connect all three.” – Alexa Hayes, Vice President of Public Relations at the Alabama Hiking Trail Society
Why
hike
Alabama
?
There are so many fantastic benefits of hiking. For one thing, it’s often FREE. You can go alone or take a big group, and it will still only cost you the gas to get there. Hiking is also great exercise and offers significant emotional and psychological benefits too. And Alabama is one of the most geologically, topographically and biologically diverse states in the country. There are so many different types of trails that there really is something for everyone.
How much of it is currently connected? We’re still in the early stages, focusing on identifying
What does the actual work include?
specific sites and sections for the Trail, but the Southern
There’s a lot of “footwork” (pun intended) that goes into
terminus and about 20 miles of wilderness trail have been
the planning of this massive project. We need towns and
already built by the Gulf Coast Chapter. AHTS president
county leadership on board, we want historic sites involved,
Jeff Hayes has been traveling all over the state for the last
we must acquire access to wilderness areas including
year to connect with Chambers of Commerce, directors of
private land, and we need to organize consistent groups of
historic sites, town mayors and other leadership members
volunteers to help build and maintain TAT. There are many
and people of all types to drum up support for this project.
moving pieces and partnerships that will go into making the
We have had an overwhelmingly positive response, so we’re
Alabama Trail a reality. As we enter 2018, we’re turning our
even more motivated. AHTS has built about 30 miles of trail
focus to fundraising as well because acquiring land and per-
and maintained hundreds of miles of trails, but there’s still
mits as well as mobilizing volunteers and buying necessary
so much more work to do.
equipment all cost money. Once we get the trail planned out,
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IMAGE BY TYLER MARTIN
we’ll move into the “manpower” stage. Wilderness trails can be pretty difficult to build because you have to hike in and out
Get involved. Here’s how you can help with the hiking environment in our state. Start by visiting hikealabama.org
with the equipment you need to clear out brush, fallen trees and overgrowth. There will also likely be places where we’ll need bridges, gates and of course loads of signage and blazes (colorful markings on trees so hikers know where the trail goes). This is a long-term project that will require the help of many people and organizations, but when it’s completed, we’ll have an incredible community of partners around the state.
@alabamahikingtrailsociety 11
Sponsor and/or attend the AHTS Conference. Volunteer for events and trail work days. Lace up with AHTS members on hike days. It’s fun, and a function of AHTS is to provide enjoyable guided hikes and campouts.
Spread the word. Sign up for AHTS’ email list and follow them on Facebook and Instagram.
Join AHTS. Check out the organization’s new membership levels, dues and benefits on the website.
Grow support. A PUBLICATION OF THE JOY TO LIFE FOUNDATION
G WHOLE LIVIN
FLUID CHEMISTRY Remember biology class when you tested the pH of
milk and lemon juice with those tiny test strips? Turns out, our bodies are constantly trying to achieve the right pH balance to help reduce health risks, like heart attacks or bone loss. What if drinking alkaline water,
IS MY WATER SAFE? Municipal water companies do a pretty good job of filtering the water, and their quality of filtration is
a drink purported to hold numerous health benefits,
highly regulated. They do add chemi-
could make all the difference?
cals, such as chlorine, to treat your water, but these can be filtered out easily and quickly just before you drink it.
LET'S FACE IT:
Today’s busy and stressful
Alternative health experts have come out in big
lifestyles often lead to poor dietary choices, eventu-
numbers to encourage the use of alkaline water—a
ally driving our bodies into unhealthy pH zones.
type of bottled or do-it-yourself water that is ion-
But if you remember those terms from biology (and
ized. These experts suggest drinking alkaline water
chemistry!) class, you might find some help in the
can have tremendous health benefits, like slowing
form of new drink products on the market. Alkaline
the aging process, an increase in energy, improve-
water is said to be one of those improved-nutrition
ment in those with fertility issues, prevention of
products that make you feel better and could even
chronic diseases and, you guessed it, more regulated
lead to a healthier pH balance.
pH levels in the body.
BY JENNY ENSLEN STUBBS
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What Is This Stuff? Alkaline water has a smaller acidic content than regular tap water. This also means alkaline water is richer in “alkalizing” compounds like magnesium, calcium, potassium, bicarbonate and silica.
3.6
Below 7.0 is acidic.
How It Works Alkaline water supposedly works by helping our bodies to metabolize (or turn into energy) nutrients and eliminate
7.0
toxins more effectively than regular tap
A body fluid pH of 7.0 is neutral.
water, which can lead to better health and performance. But it’s worth pointing out that although there have been stud-
ALL ABOUT
PH
High pH water(about 9.5) can alkalinize the body at the cellular level and help the blood stream maintain its appropriate pH.
ies, there is currently no hard evidence to prove these claims definitively. Mineralized water could possibly do the same; we just don’t know for sure. The truth is, our tap water is actually quite safe, especially compared to many other countries, and already contains a large number of essential nutrients and
9.2
Above 7.0 is alkaline.
minerals. But each of us has to take charge of our own health and know what works best for us. Be sure to drink plenty of water—that’s a given! What kind you
Adding pH drops,
drink is up to you.
lemon or lime, or baking soda to your water boosts alkalinity.
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
KNOW YOUR WATER? Some bottled mineral waters on the market have more alkaline than others, so be sure to read labels.
THE GREEN THING TO DO:
FILTER YOUR OWN WATER.
STUDIES SHOW:
MANY EXPERTS HAVE FOUND THAT THE EVERYDAY AMERICAN DIET LEADS TO WHAT IS KNOWN AS CHRONIC LOW-GRADE “ACIDOSIS.”
The Journal of the International Society of Sports Nutrition conducted a study of 38 people at the University of Montana. Participants drank bottled water for four weeks, two of those weeks
Acidosis is a condition that could potentially be linked to health issues like hormonal imbalance, heart problems or acid reflux, and basically means your body produces/contains too much acid. Alternative health experts who recommend consuming alkaline water believe it can help to neutralize the acid in our bloodstream, helping to metabolize nutrients in our bodies more effectively.
drinking alkaline water. Blood and urine samples were collected to determine hydration levels. Findings showed drinkers lost fluid at a slower rate when drinking the mineral-enhanced water than when
" AFTER STOPPING AT A LOCAL HEALTH STORE,
drinking regular water, resulting in improved cardiovascular performance. FOR THE FULL STUDY, VISIT JISSN.COM.
I came across alkaline water and was told it helped with a number of health issues like gastrointestinal problems, digestive health and energy levels. After drinking it for one week, I noticed an improvement in these areas. I realize each of us has to take charge of our own health and decide what’s best for us, but I no longer need meds for indigestion and also seem to have more energy. Alkaline water is said to penetrate deeper in the muscles due to smaller water molecules, and now I drink it every day.
-JOY TO LIFE CO-FOUNDER DICKIE BLONDHEIM 14
"
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the dish
Wake up
drink up
h w s e i t r h f a y a st
o o t m h s Move Freshen up your breakfast, lunch or snack routine with smoothies. These nutrient-packed sips will put some spring in your step.
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whip it right up a few ideas
blueberry basil
1/2 cup plain or vanilla yogurt 1 small banana (a frozen ‘nanner will keep this smoothie super cool!) 1 to 1 1/2 cup fresh or frozen blueberries 1/4 cup milk or cold coconut water (or a small handful of ice) 2 fresh basil leaves
Mix
squeeze of fresh lemon juice all in a blender and enjoy!
Go all out. Crazy colors and whimsical straws add a little interest and a lot of fun.
Hint: Even kids will try
drinks with neat names like Purple Monster Juice.
GET GREEN.
Check out more on improving nutritional value on the next page, like blending in your favorite and not-sofavorite greens to up the veggie power.
mango
honey 2 mangos, peeled and chopped 2 tablespoons raw honey 1/4 cup plain Greek yogurt 1/4 cup almond milk
Mix
1 small handful of ice all in a blender and enjoy!
the dish
Fruit smoothies are great vehicles for delivering your daily dose of plant-based goodness. They’re simple, quick and cheap to make, conveniently portable, and so tasty, making for an easy drink. Start with these basic building blocks and then get creative. Mix and match ingredients to find your own favorite.
A creamy, dreamy texture separates a smoothie from a regular ole
think thick
glass of juice. Achieve this “richness” by using yogurt or different nut butters. Frozen avocados and bananas will give you that “smoothie” feel too. If things get too thick, pour in a splash of milk, coconut water or fruit juice for balance.
Go for bold flavors and bright colors when choosing the fruits
be vibrant
to add to your base. All kinds of berries blend really well. Peaches are just perfect. And you can even add some veggies to the mix. Consider sneaking in some greens like spinach and kale as well as carrots, beets and celery. You can also add fruit juice for an additional layer of flavor and color.
FEELING LUCKY? Ready to be daring with new mixtures? Wander the farmers market for an inexpensive way to experiment with new fruits, veggies and flavors!
Go
free form
Once you’ve blended your base with your fruits (or veggies), you can follow tradition and pour it into a glass. Or try a twist and put it in a bowl.
Top with more sliced fruit (maybe varieties that don’t blend as well, like citrus or apples) and add some crunch with nuts, oats or other grains.
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Spooning ahead.
be Sugar smart Don’t undo the healthy benefits of a smoothie by loading them up with sugar. Be careful and look at labels when choosing nut butters and yogurts to include. Opt for no-sugar op-
pack a punch
tions. And watch out for “sugar-free” varieties.
The nutrition contained in these common smoothie ingredients makes them health heavyweights.
They sometimes contain sugar substitutes like aspartame, which
SPINACH:
MANGOS:
BLUEBERRIES:
BANANAS:
This super green is
These tropical
These little guys
They are a
an excellent way to
treasures are full
are packed with
significant
boost your vitamin
of dietary fiber
antioxidants,
source of vita-
K, vitamin A,
and vitamin B6
which improve
mins B6 and C as
manganese, folate,
and contain
heart health, fight
well as potassium
magnesium, iron,
vitamin
inflammation
and fiber.
copper, vitamin
A and vi-
and help prevent
B2, vitamin B6,
tamin C
cancer. They’re
vitamin E, cal-
too. They are rich
also high in fiber,
cium, potassium
in minerals like
which fills you up
and vitamin C,
potassium,
and keeps over-
phosphorus, zinc
magnesium, iron
indulging at bay.
and more.
and copper, and
NUT BUTTERS: While each variety has a distinct nutritional profile, in general, nut butters contain
they are one of
a number of
the best sourc-
important
IMAGE BY BIG DREAMZ CREATIVE
es of quercetin,
nutrients, including
beta-carotene and
protein, healthy fats,
astragalin.
fiber and phytochemicals.
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
are worse than actual sugar. If you feel the need to add some extra sweet to your smoothie, go with agave nectar or raw honey.
FIT FOR KIDS
8 YEARS GOING ON... PENING? WHAT IS HAP
d a e ah of
T h ei r
TIMES
BY MELISSA TATE WITT
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The early onset of puberty is a growing issue in our country. But what’s causing it? And what are the real ramifications?
Ah, puberty.
That awkward time in life when every-
thing starts to change. Strange body shapes, hair in new places and oh that squeaky voice. For most of us, those changes start in the midst of our middle school years. It certainly isn’t easy at age 12, but can you imagine dealing with these things in elementary school?
According to WebMd, puberty starts in girls between ages 8 and 13, in boys between ages 9 and 14. Those that show substantial signs of puberty before 8 or 9 are considered precocious, or what we often hear referenced as early onset puberty. Central precocious puberty is most common—basically normal puberty, simply happening early. The pituitary gland is prompted to produce hormones that stimulate the testicles or ovaries to make other hormones, testosterone or estrogen, and this initiates puberty. Peripheral precocious puberty is rarer. The hormones estrogen and testosterone trigger the symptoms, but the brain and pituitary gland are not involved, as it is usually an issue with the ovaries, testicles, adrenal gland or underactive thyroid gland.
Children worldwide are now hitting puberty on average a year earlier than before, some even under the age of eight. Although this is not really new information—researchers have followed this trend for years—it is becoming increasingly evident that something more than simple evolution is at play. In general, girls are getting their periods around age 13, compared to 16 or 17 a century ago, and breast development is happening between 9 and 10 years old. Many boys, too, are seeing the change earlier and earlier.
! EA H
little
Have a one? Still make your way to the next page to jump start the possible prevention of early puberty.
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
Is culture the culprit?
ROCK AND ROLL! What are the health concerns? As one can imagine, dealing with the effects of puberty at such a young age takes a toll on a child mentally and physically. Those affected are at a much higher risk for lifelong health problems. One of the greatest health concerns is short stature. Although those who begin puberty may be taller than peers for the time, they stop growing when puberty
What’s causing it?
stops, often leaving them shorter than
Trauma, tumors or severe infections (such as meningitis) can trigger
normal. They are also more prone to be-
early onset puberty, but this is rarely the case. Although there is not a
havioral and mental issues, early sexual
true cause known for early onset puberty, in most cases, gender,
activity, increased emotional stress and
genetics, race, environment and health play a large role. Many believe
some research even points to a signifi-
that this trend is linked to our obesity epidemic, with so many people
cantly increased risk of breast cancer.
living an inactive lifestyle with diets dominated by processed foods full of sugar. Other contributing environmental factors—such as emotional stress, specially found in homes with poor parental involvement, marital issues or extreme financial struggle—are linked to premature puberty. Our increased exposure to EDCs (endocrine disrupting chemicals), such as BPA, phthalates, and pesticides, is also concerning. These chemicals enter our life daily in our foods, baby products, toys, cosmetics, plastic ware and personal care products and are taking its toll.
Can it be treated? Treatment for early onset puberty is dependent on the underlying cause, the
In looking at these contributing factors that may spur early onset
end goal being a child reaching full adult
puberty, some research has suggested that precocious puberty may be a
height. In central precocious puberty,
response to a stressful environment as a way of survival. The
medication is given to delay sexual
reproductive hormones are affected by the body’s response to high
development as much as possible. Treat-
stress—whether that is physical or emotional.
ment for peripheral precocious puberty requires identification and resolution of the actual cause, such as a tumor.
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ON WATCH... Preventing Early Onset Puberty Depending on your child’s genetic makeup, there may be no way to prevent early onset puberty. However, as with most areas of life, there are things we can do to provide our children a healthier lifestyle to help diminish the odds:
EAT CLEAN. Eat a whole-food, organic, plant-heavy diet as much as possible.
LIVE CLEAN. Minimize exposure to chemicals and toxins in food and everyday products.
GET ACTIVE. Physical activity not only supports a healthy lifestyle but also relieves stress.
PAY ATTENTION. Be involved in your child’s life—talking, engaging, listening and teaching.
WA IT’S ALL ABOUT
FEELIN’ GOOD
A DAILY WALK WILL IMPROVE A WHOLE LOT MORE THAN YOUR FITNESS LEVEL.
We all walk every day, even if it’s just short distances around our office and our house. Some folks add a planned walk to their routine, one designed to burn extra calories and aid in weight loss while giving their hearts and other muscles a workout. The health benefits of walking for exercise are well established and include strengthening your core, improving blood pressure, building muscle and bone density and lowering the risk of heart disease, diabetes and other diseases.
BY JENNIFER STEWART KORNEGAY
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According to the CDC, one in 10 adults in the United States battle depression, and women are 70 percent more likely to be depressed at some point in their lives than men. As walking is an inexpensive, low risk and accessible way to get moving and get those good brain chemicals flowing, it’s a powerful weapon in the fight against this issue.
LK
IT IS SOLVED BY WALKING
TIPS FOR THE THINKING WALK To get your creative juices flowing on your walk, do it alone and without technological distractions. That means no music (or podcasts or audiobooks) and no scrolling through social media. Also avoid a set route. Try to mix things up and go a different way each day.
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
IN OR OUT? While walking outside offers the added benefit of fresh air and the boost that comes from being in nature, recent studies have shown that walking indoors on a treadmill also stimulates creative thinking and releases the same stress—and sadness—busting brain chemicals. And you don’t have to walk very long. Most studies on walking’s mental health benefits say that just 30 minutes a day is sufficient for seeing results.
But the benefits of walking go beyond what the activity offers your physical body. Walking is good for the mind too. It can lift your spirits and boost your productivity. Here are just a few of the things
WAYS WALKING BENEFITS YOUR HEALTH
walking provides:
1. Increased Energy:
3. Higher Self-Esteem: Any accomplished task, even a short walk, makes us feel good about ourselves. Since taking a walk is something almost any one can
The idea that expending
get done, a daily stroll is an
energy results in more
easy self-improvement goal
energy may seem counter-
to set and meet.
intuitive, but research regular walks, even short
4. Better Brain Function & Memory:
ones, have more energy and
Walking can help protect
are more productive than
the brain from the natu-
people who stay sedentary.
ral cognitive decline that
proves that people who take
comes with aging. It can
2. Time & Space to Think: The connection
even lead to the creation of new brain cells.
between walking and concentrated, creative
5. Boosted Memory:
thinking has been a hot
Regular walks can help you
topic in the last decade.
get better at retaining in-
Lauded writers like Henry
formation and even sharpen
David Thoreau and Virginia
existing memories and
Woolf were avid walkers,
ramp up recall by increas-
noting in their letters and
ing the production of cells
journals the many ideas and
in the hippocampus region
concepts that came to them
of your brain.
on their treks.
6. Improved Sleep: Many walkers notice the relaxation effects of their walk, effects that help them ease into sleep at night.
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7. Stress, Anxiety & Depression Relief: All forms of physical activity increase the release of norepinephrine, a brain chemical that can
for a cause to save lives.
help us fight stress, as well as endorphins, “feel-good” chemicals, and walking is no
Whether you’re already a walker or you’ve just started, you
different. Walking’s rhythmic pace can also
won’t want to miss our area’s most inspiring walk event: The Joy
help calm a troubled or restless mind.
to Life Foundation’s annual Walk of Life. The 5k held in downtown Montgomery is a major fundraiser for the Foundation,
8. Community Engagement: If you’re walking outside in your neighborhood, you’re experiencing more of your immediate environment and reap the soothing effects of being exposed to plants, trees and wildlife. But you also gain the opportunity to interact with
helping to make its good work of providing free mammograms possible, but it serves several other purposes too. It celebrates and supports survivors, honors and remembers those who lost their battle with breast cancer and raises awareness about the disease and the importance of preventative measures like mammograms. The participation of walkers makes a major difference
neighbors and others you pass on your way.
in the success of the event and impacts our community and our
Sharing a bit of conversation or just a smile
state in multiple positive ways. The 2018 Walk is set for April 21.
and a wave is always good for the soul.
Visit joytolifefoundation.org to register.
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
Some
Silent Threat
The saying “feel it in your bones” actually does not apply to one of your skeletal system’s biggest threats.
News
For the most part, the body is a wonderful day-today communicator. Sore throats, stuffy noses, fevers, pain, even exhaustion are telltale signs that something needs attention. But there are some illnesses that sneak in undetected with no symptoms to forewarn us of what is coming. Osteoporosis fits very snugly into this category.
BY CHEYENNE MARTIN
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Osteoporosis occurs when the body loses bone or doesn’t make enough bone. The decrease in bone density and mass results in weak bones, which are easily broken. The National
Breaking
Osteoporosis Foundation (NOA) estimates that 54 million Americans have low bone mass, which puts them at risk for
the Disease Down
osteoporosis. Additionally, one in two women and one in four men over the age of 50 will break a bone because of osteoporosis.
A Better Way The advancement of technology has had huge implications when it comes to healthcare. One company, Hologic, remains at the forefront in developing, manufacturing and supplying the latest in diagnostic tools, imaging systems and surgical products. Although they focus primarily on women’s health, both men and women can benefit from their relatively new Horizon DXA platform, which hits the trifecta of health problems: osteoporosis, cardiovascular disease and obesity.
A KEY INGREDIENT Calcium is critical to bone health. This mineral is a key building block of bone, and it helps prevent bone loss and osteoporotic fractures in older people. Milk and other dairy products are the richest food sources, but calcium is also found in kale, broccoli and calciumfortified foods such as juices, cereals and tofu products.
If pictures are worth a thousand words, then the images produced by the Horizon system are worth a million. Specific to osteoporosis, the Horizon DXA platform gives doctors a uniquely detailed, high-resolution look at skeletal health and helps them predict treatment. Skeletal images come through crisp and clean making it easier for physicians to spot problem areas.
An Ounce of Prevention
29
Osteoporosis prevention should begin in childhood, but it is never too late to improve your bone health. Read on for exercises to improve your health and protect your bones.
A PUBLICATION OF THE JOY TO LIFE FOUNDATION
Osteoporosis may be a common disease, but it has serious implications. The ailment typically manifests itself in later years and the subsequent breaks, which are usually in the hip, spine or wrist, can be devastating for elderly patients. It can also affect the spine, decreasing an individual’s height and giving a curved or hunched appearance.
YES, CALCIUM IS IMPORTANT. Thankfully, there are measures that can safeguard against osteoporosis. As one might expect, they revolve around living a wellbalanced and healthy lifestyle. Ruiz specifically recommends making sure the body has enough calcium and vitamin D. She suggests at least 1200 mg of calcium and 800-1000 IUDs of vitamin D every day.
Osteoporosis limits mobility, isolating patients and contributing to depression. It can also have even more devastating effects on the elderly. The NOF claims that nearly 20 percent of elderly patients who break a hip die within one year, either from problems related to the hip itself or complications due to the surgery that corrects the hip. Still others may require longterm nursing care in a home.
TAKE GOOD CARE OF YOURSELF. Eating a healthy and balanced diet and avoiding smoking and excessive drinking can help, too. So can physical activity. Ruiz recommends weightbearing and muscle-strengthening exercises, which actually help with the depositing of calcium into the bone, as well as exercises focused on balance and back extension, which can help prevent falls.
Dr. Ximena D. Ruiz, a rheumatologist in Montgomery, confirms that, “Osteoporosis is a silent disease until there is a fracture.” As such, it requires patients to be proactive in its discovery. Ruiz recommends that women over the age of 65 and men over the age of 70 receive a bone density test to screen for osteoporosis. Men and women with significant health conditions could be at a greater risk for osteoporosis, and Ruiz recommends they be screened at age 50. She says diabetes, chronic obstructive lung disease, vitamin D deficiency, rheumatoid arthritis, hyperthyroidism and those who are on chronic steroids and anticonvulsants are considered high risk. “There is not a single genetic marker for age-related osteoporosis,” Ruiz said. “But the risk of developing osteoporosis increases when there is family history of osteoporosis and hip fracture.”
MEDICINE IS AN OPTION. When supplements and healthy lifestyle aren’t enough, doctors turn to more specialized treatments. “There are medications that prevent bone loss (antiresorptive) that decrease the risk of fractures and aim to maintain a stable bone density,” Ruiz said. “There are medications that stimulate bone production (anabolic therapy) that also prevent fractures and increase bone density.”
Hereditary conditions that affect the way calcium, phosphorus and vitamin D are metabolized can cause premature osteoporosis. Cancer patients undergoing chemotherapy and radiation can also be at increased risk. But Ruiz says that oncologists typically treat such patients with osteoporosis medications and calcium and vitamin D supplements. “There are two types of treatment,” Ruiz said. “Antiresorptive therapy, which prevents further bone loss, and anabolic therapy, which stimulates new bone production.”
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There is no cure for osteoporosis, but it is possible to slow
down the rate of bone loss and live a healthy life with it. Being proactive in preventing and treating this disease, especially for those with increased risk due to other health issues, is an important factor in ensuring a lifetime of good health. An informed discussion with your doctor is all it takes.
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How to move toward prevention.
It is never too late to improve your bone health. Try some of the following exercises to improve your health and protect your bones.
WEIGHT-BEARING EXERCISES: Dancing // Jumping rope High-impact or low-impact aerobics Hiking // Tennis
MUSCLESTRENGTHENING EXERCISES: Weight lifting Using elastic bands
Walking, jogging or running
Using weight machines
Climbing stairs or using a stair-step machine
Lifting your body weight
A Good Balance
Pilates and yoga can improve balance and strength, but some positions can do more harm than good. If you have osteoporosis or are at high risk for osteoporosis, be sure to consult with your doctor before starting any exercise program. A physical therapist can also ensure that proper exercises are being done correctly. Source: National Osteoporosis Foundation
Using an elliptical
appliances • electronics
For sixty years Montgomery has been counting on Cohens for the best names in home appliances and electronics‌ and with the best prices and service in town, we deliver year after year. Come in and talk to people who can answer every question you may have about the newest appliances and home theater/audio needs. Cohens delivers confidence.
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ON THE MOVE
MOUNTAINS Take a drive. Discover some
small-town charm, nature-inspired artists, good eats and scenic beauty with a drive along Alabama’s section of the Lookout Mountain Parkway.
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OUTSIDE
AL
Take a look out. It’s amazing what Mother Nature can do.
Her scenic splendor can almost instantly elevate even the deepest “down-in-the-dumps” mood. Some of our state’s most stunning natural beauty can be found along the Lookout Mountain Parkway, a route that runs atop the Lookout Mountain ridge for more than 90 miles, stretching from Gadsden to Chattanooga, Tennessee. Up in these Appalachian foothills, the breezes blow cooler, time slows down and the sweeping views will steal your breath.
IMAGE BY BILLY POPE
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
// LITTLE RIVER CANYON
LOOK DEEP
into nature
AND THEN YOU WILL
UNDERSTAND EVERYTHING BETTER. - ALBERT EINSTEIN
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IMAGE BY BIG DREAMZ CREATIVE
EXPLORE open your eyes At the Little River Canyon Center in Fort Payne, take the time to learn a little about the area’s natural heritage before checking out the wonders of Little River Canyon National Preserve. The Little River is the centerpiece of the 14,000-acre protected site. Unique as one of the longest rivers in the country to flow atop a mountain (Lookout Mountain), its flow slowly cut through sandstone to create the 700-foot-deep Little River Canyon (one of the deepest this side of the Rocky Mountains) and pours itself over a craggy ledge to form the foamy torrent of Little River Falls. Get a good look at the canyon with a drive along Highway 176, also known as Canyon Ridge Drive, and stop for photo opps at the many well-marked overlooks. Another waterfall visible on this drive is Grace High Falls, but it’s a little fickle, only appearing when there’s been enough rain. Farther into the Preserve, the Canyon Mouth area has picnic tables and access to trails that weave through the lower canyon’s boulders and bubbling creeks. Farther north, you’ll find DeSoto State Park and the 104-foot DeSoto Falls. Named for Spanish explorer Hernado DeSoto, DeSoto Falls is one of the tallest and most visited waterfalls in Alabama. The wide, rushing Upper Falls gives way to the main falls, a glittering cascade plunging into a blue-green pool below. Both are easily visible from an observation point just a brief walk from the parking area. Continue into the Park to find 13 miles of hiking and biking trails leading to a few more small waterfalls as well as cabins and primitive camping sites. Try traversing the somewhat strenuous Little River Canyon Trail, which leads down to the bottom of the waterfall for a different perspective.
// DESOTO STATE PARK
In nearby Fort Payne Several small towns dot the landscape along Lookout Mountain Parkway. Fort Payne is one that’s definitely worth a stop. Famous as home of country music super band Alabama, the city was once also known as the “sock capital of the world.” Learn more about this industrious past at the Hosiery Museum. And see the signs of sockmaking success in its present and future at the Zkano and Little River Sock Mill plant and shop. Fort Payne also boasts a vibrant downtown area featuring some fabulous antiques. Pop in Farmhouse Finds for chic reclaimed furniture and eclectic home décor items. Visit Big Mill Antique Mall, a former 1880s hosiery mill that now houses 21,000 square feet of antiques and collectibles, for a diverse selection of yesteryear finds. Next, make your way into Mentone. Founded in the
Blooming Beauties
late 1800s, Mentone’s name means “musical mountain spring,” and two of the mineral springs for which the town was named are still flowing and giving up their cool, pure water today. Stop in some interesting boutiques
Each spring, a profusion of sweetly
and stores lining the main street running through town,
scented rhododendrons blankets the
including antique shops like The Crow’s Nest and other
area; Mentone celebrates the blooms
spots, like Gourdies, where you’ll find gift items and the
with its annual Rhododendron Festival
unique works of Sharron Barron. She takes ordinary
held each May, this year on May 19 and
gourds, paints on faces and dresses them in hand-sewn
20. The event kicks off with a bonfire
clothing to make her highly expressive gourd “dolls.”
and includes food from favorite local restaurants, live music from local bands, arts & crafts, storytelling, boat tours of Little River and more.
GO Find your path WITHOUT A
MAP
These spots are all great sites to see, but you don’t have to follow any itinerary. Just hop in your car and drive. Roll down the windows; silence your phone and flip your GPS off. Turn down that unmarked road. Stop at that ramshackle stand. Who knows what hidden gems you might find? And if nothing else, you’ll uncover the mind-cooling calm that comes from getting intentionally lost in the mountains’ magic.
FIND
SEE WHAT THE FORESTS AND FALLS HAVE INSPIRED AREA ARTISTS TO CREATE
INSPIRATION
If you dig handmade objects, swing by Miracle Pottery, just a few minutes north of Mentone in Valley Head, to find potter Valinda Miracle’s vividly hued plates, vases, bowls and mugs made with areasourced clay and echoing the palette of the Lookout Mountain’s water, forests and earth. And don’t miss Orbix Hot Glass, a secluded studio and gallery also right outside of Mentone, where glass-blowing artist Cal Breed crafts brilliantly colored glass creations. Cal finds his muse in the textures and colors of the plants, trees, rocks and streams all around him. Check the Orbix website for Open Studio dates where you can see a demonstration and even make your own blown-glass ornament.
Wildflower Cafe
Fuel up for or wind down from your exploration of the Lookout Mountain area at Wildflower Cafe in Mentone. This little cabin in the woods serves a mix of basic comfort foods and gourmet creations, selections in both of these categories ranging from healthy options to hearty indulgences and all made using locally sourced, organic ingredients whenever possible, including fresh herbs from the garden right out front. Order the Tomato Pie, a flaky, buttery crust filled with the tart goodness of balsamic-marinated, perfectly ripe tomatoes smothered in a blend of salty cheeses.
E
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DON'T MISS T HIS.
EN JOY JOY TO LIFE M AGAZIN E IN YOUR M AILBOX .
SUBSCRIB E
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goods
great
PRODUCTS & GEAR
Bring
Spring in.
SOUTHERN CHARM Springtime in Alabama brings a flush of fresh flowers, myriad species adding their colorful profusion of petals to fields, hillsides and yards all over the state. Auburn-based artist Andrew G. Lee recently captured some of this natural beauty in a series of botanical watercolors he painted on commission for Southern designer extraordinaire James T. Farmer. Farmer chose the blooms that would work best in a client’s renovation of a historic property, including soft, heavy hydrangeas, sunny jessamine and showy pink camellias. “He was intent on capturing some of his favorite Southern plant species and wildlife to adorn the newly renovated halls of a stunning plantation home in Lee County,” Lee said. “It was truly inspiring work but also challenging.” The original 16 watercolors hang in that home, but you can add the cheery florals to your décor by purchasing limited-edition prints of the originals. The 9 x 12 prints are fine-art reproductions, personally printed, singed and numbered by Lee using fade-resistant archival inks on quality cold-press watercolor paper and are exclusively available for order on Lee’s website. andrewleedesigns.com
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
IMAGE BY LYNN JORDAN
IT’S ONLY NATURAL Grab a few of these pretty
SCENTS OF THE SEA
little pouches made with fabrics created by Hunts-
Don’t judge a Bon Secour Candle by its cover. The
ville artist Sarah Conklin of Feather Wild. Mother
simple tins may be a bit plain, but get one burning, and
Nature’s woodland realms are the obvious muse
you’ll see (smell) why these all-natural, highly fragrant
for some of her simple designs, stylized versions
candles are getting noticed by noses everywhere.
of snakes, flowers, mushrooms and more, which
Owner Lynn Jordan dabbled in candle making years
she draws and then prints on thrift-store-sourced
ago and recently picked up the hobby again as a
fabrics at Huntsville’s Green Pea Press, where she’s
complement to her photography business. The name
a member artist. Whimsical geometrics find their
came straight from home; she lives, takes photos and
way into her work, too. Her fabrics are also trans-
makes candles on Plash Island at the mouth of the Bon
formed into hand towels, larger bags and scarves.
Secour River. Many Bon Secour candles evoke coastal
featherwild-sarah.tumblr.com
Bring joy.
scenes, like the Bushwacker, an aromatic blend of vanilla, coconut, rum and Kahlua, the Beach Baby or the best-selling Southern Sands, where citrus, floral, vanilla and coconut meld together. bonsecourcandlecompany.com
GREAT GLASS A spark of surprise is what keeps stained-glass artist Deborah Strawn in her studio, creating her works. When light first streams through a new piece, and the colors and patterns come alive, the happiness of that initial illumination never disappoints. The self-taught artisan has been working with glass since the 1980s, and her pieces can be found adorning an array of spaces—churches, homes, businesses—all over the Southeast and as far away as the Dutch Antilles. Her works range in size from quite large to as small as a photo slide (called Little Sweeties). Find her works at shows and events around the South, and visit her facebook page @DeborahStrawnGlass to learn how to snag one of her pieces for yourself. @DeborahStrawnGlass
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Bring the heat.
GET FIRED UP Based in Huntsville, Jala Jala is turning out salsas, pepper jellies and more using only fresh red and green jalapeno peppers sourced from two select Alabama farmers. It all started when a friend of Jala Jala’s “head pepper” Jay Short ended up with a bumper crop of jalapenos in his backyard garden one summer. To use them up, he made pepper jelly and gave some to Short to make salsa. The duo quickly sold all 350 jars of their kitchen creations. After another year of more peppers that went into more salsas and jellies that led to 10 times the demand – they sold 3,500 jars – a business was born. That was 2013. Now, Short is on a mission to share the joys of his favorite pepper, one he learned to love growing up in Texas. “I want folks to enjoy the flavor of jalapeños without worrying about the heat,” he said. “Our motto ‘Know the Glow’ comes from the warmth you get after you eat our products.” In 2017, Jala Jala processed about 2,500 pounds of peppers and put them into 13 different products like Mean Green Jalapeno Jelly, Amarillo Gold Corn Relish, Texacan Salsas and its best seller, Black Widow Blackberry Jalapeno Jelly. jalajalafoods.com
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
in
Balance
e Th u p l if
t ing
po we
Sayi ng
of
Ye s L No
W
e live in a zero-to-60 world where everyone is going as fast as they can to the next thing. Rush out the door to carpool. Rush to meet the deadline. Rush through lunch to make a meeting. Rush to clean the house before the kids come home, and you have to do it all over again. Rush to make it to soccer practice, a baseball game or a dance recital—or sometimes all three at once. The problem is, life isn’t a sprint, it’s a marathon, and marathons can’t be rushed. Putting your foot down and taking a breath can feel selfish; we rightly want to care for those we love, but if we are constantly giving of ourselves and not replenishing ourselves, we can burn out.
r
Learn how and why to make and take some valuable “me” time.
allows you to find time in your schedule to care for yourself mentally, physically, emotionally and spiritually, which is at the core of living a balanced and healthy lifestyle. Continually adding responsibilities to our plate only increases the pressure we feel to get it all done, and when we fail to manage stress, our stress will manage us. According to the American Psychological Association, nearly 70 percent of Americans experience physical and mental symptoms of stress. Physically, stress can give us everything from acne and headaches to increased risk of heart attack and a weakened immune system. In women, stress can cause painful periods and in men it can contribute to impotence and low sperm count. Emotionally, stress can leave us feeling desperate, irritable, angry, anxious or depressed. Stress can trigger memory problems or trouble concentrating, all of which place us under additional stress, creating a vicious cycle. In such cases, slowing down can go from luxury to necessity.
How to strike a work-life balance that keeps you centered .
It might sound counterintuitive, but saying “no” to one thing allows you to say “yes” to something else. When you say no to additional sports activities, club memberships, favors or playgroups, you are really saying yes to things like exercise, meditation, hobbies, family dinners, sleep and health. Saying no to extra commitments
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BY CHEYENNE MARTIN
VISIT JOYTOLIFE.ORG
Love yourself.
Taking time to live life in the slow lane, even if it’s just for a short time each day, can have an enormous impact not only on our own health, but on those around us too.
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A PUBLICATION OF THE JOY TO LIFE FOUNDATION
Saying no and setting boundaries can be the beginning of a balanced life.
, s e Y
an c u o y o. say n
Do you have a hard time saying no out loud, even when your brain is screaming it? Try one of these answers. Remember that you don’t need a complicated explanation. I’m sorry, I don’t have the time to commit to this right now. That’s so sweet of you to think of me, but I won’t be available. I’m sorry, (insert time or day) doesn’t work for me.
Make it count.
You’ve said no, and you’ve found the time, now make it count by doing something that inspires and energizes you. Pray or meditate // Exercise Learn something new, like painting, dancing or carpentry // Volunteer in your community // Join a book club // Go to bed early Have a standing lunch date with your partner or close friend //
We cannot be strong for others if we are not strong within ourselves. Carving out time each day to take care of our physical and mental health is the least selfish thing we can do. It helps ensure that we will be present for the loved ones in our lives for many years to come. Just 20-30 minutes of physical activity each day can improve cardiovascular health, encourage weight loss, and decrease the risk of a major health event. Exercise can even boost mood and improve sex drive, which are the ultimate battery chargers. If you are spiritually minded, spending just 20 minutes a day in prayer and study can improve overall emotional well-being. One study showed that just five minutes of prayer can aid in self-control and self-mastery, both of which are useful in setting boundaries. Prayer can also give purpose to our day. Meditation for 20-minutes a day also helps us ground ourselves. Quiet reflection or listening to music helps lower stress levels. Find a time of the day that works best for you and stick with it. Set a reminder on your phone or schedule it in your calendar if you need help remembering. It will sometimes mean saying no to a commitment, but this kind of alone time is well worth it.
Join a community choir, band or theater group
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Saying no can also leave room for us to say yes to relationships. Research says that healthy relationships can help you live longer, manage stress and be healthier overall. Conversely, not having a social support system can lead to depression, high blood pressure and even poor immune health.
According to the American Psychological Association, nearly 70 percent of Americans experience physical and mental symptoms of stress. Physically, stress can give us everything from acne and headaches to increased risk of heart attack and a weakened immune system.
Taking time to nurture the relationships you are in also means that you are building a support network for those times when you truly need it. In fact, a survey by the National Bureau of Economic Research says that doubling your group of friends has the same impact on your wellbeing as a 50 percent increase in income. That’s more reason to say “no” to unnecessary meetings and activities and say “yes” to lunches and date nights.
2018
MAR/APR/MAY
Take the scenic route!
NO MATTER YOUR PATH, IT PAYS TO SLOW DOWN AND TAKE IN THE SIGHTS AND SOUNDS OF ALABAMA IN THE SPRING TIME.
WETUMPKA Fort Toulouse/Fort Jackson fttoulousejackson.org
MILLBROOK Lanark and the Alabama Nature Center
Need some fresh air? Fort Toulouse/ Fort Jackson will be hosting French and
alabamawildlife.org
Indian War of 1812 events throughout the spring. But even if you’re not a history buff, you can enjoy the scenery in this
Captivating wildlife and natural resources
nationally-recognized park maintained
abound at this conservation education
by the Alabama Historical Commission.
center. For years, this nature center has
Pay particular attention to the Bartram
been a tool for educating visitors on the
Trail, named after a well-known botanist
need for preservation and respect for the
who visited the site in 1776 to research and
environment, and its efforts have paid off in
make note of the area’s plants, animals and
the form of a beautiful landscape, equipped
people.
with many trails, walkways and a worldclass facility. Be sure to visit the website for the most up-to-date spring events.
PRATTVILLE Autauga Creek Walk
WETUMPKA
prattvilleal.gov
Jasmine Hill Gardens & Museum jasminehill.org
Adjacent to downtown Prattville, the Autauga Creek Walk peacefully winds through the town, with beautiful green
The spring is a wonderful time to visit this
gardens and historic structures to view
outdoor display of blooms and blossoms
along the pathway. Be on the lookout for the
galore. Known as “Alabama’s little corner of
Creek Walk Concert Series in the summer,
Greece,” Jasmine Hill features over 20 acres
as well as some tubing options in the creek!
of year-round floral beauty and classical sculptures.
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Oh, a celebration! In celebration of its bicentennial, the ALABAMA 200
initiative will showcase its history and natural beauty through events all over the state. Be sure to check out alabama200.org for the happenings near you!
alabama200.org
JOIN US APRIL 21
OUR MISSION is PEOPLEPOWERED.
17TH ANNUAL WALK OF LIFE
April 21 Historic Downtown Montgomery joytolife.org
Register here.
Since 2001, the Joy to Life Foundation has hosted one of the most wellattended 5Ks in the state to help bring all those affected by breast cancer together. Not only does this event raise awareness for the organization’s mission of providing life-saving mammograms for Alabamians, it also serves as the primary fundraiser for the organization.
Remember:
Your registration fee gets us to the starting line, but your fundraising gets us to the finish line.
#LIVE HERE.GIVEHERE. @joytolifefoundation 49
A PUBLICATION OF THE JOY TO LIFE FOUNDATION
As the largest private provider of funds for Alabama’s Breast and Cervical Cancer Early Detection Program, Joy to Life has provided more than $1.4 million to the Alabama Department of Public Health. This year, take steps to help Joy to Life continue its fight against breast cancer by taking part in its annual (and signature!) fundraiser—the Walk of Life. joytolife.org
Pink Out the Park
Joy toLife
April 20, 2018 - 6:35pm Riverwalk Stadium Walk of Life participants to receive discounted tickets! Silent auction to bid on pink game-worn jerseys, benefitting Joy to Life Foundation!
Post-game MAX Fireworks Show! Wear Pink to show support for victims and survivors!
2018 Schedule
tickets are on sale now! visit
Get first-class cancer treatment at the best place possible. Right here at home. Montgomery Cancer Center has been accredited by the Commission on Cancer of the American College of Surgeons, joining a list of prestigious cancer centers like Johns Hopkins, MD Anderson and Mayo Clinic. We are constantly striving for excellence and this accreditation confirms that we are delivering a level of cancer care that only the most elite cancer centers in America can offer. Our goal is to be here for our community with the highest level of treatment and patient-centered care, so you never have to leave home.
MontgomeryCancerCenter.com
