JOY Magazine--Spring 2023

Pamela Strickland, MD and Katelin Holmes, DO

Joy to Lif e Foundation puts that money to work saving lives in every Alabama county. 100% of the funds pay for mammograms, biopsies, ultrasounds and office visits for women & men who are desperate for help. Over 98,000 mammograms have been provided and hundreds of lives have been saved thanks to you!

Hello, everyone.

This spring issue of JOY magazine is so special!

In our “Everyday Joy” section, we give you a detailed picture of the multiple positive impacts Joy to Life Foundation makes in every county in our state. We are sharing how we reach people who need our help, and why we depend on the generosity of our donors, our sponsors and car tag supporters to continue this essential work. Joy to Life could not fulfill its mission without these very special people. We are proud to let you, our readers, know what we do and how we do it!

This issue also introduces you to artist Katie Reifenberg Pinson. She’s a young and fierce breast cancer survivor, but her story started with confusion and fright. Katie’s saving grace was not only the love and support she received from her family and friends, but also her passion for art and her decision to seek professional therapy to maintain her mental health during her recovery. Katie is officially in remission, and we are so proud that JOY can share her story!

Tom Swarts (my dear friend and professional personal trainer) trained me for more than 30 years through good times and bad. He taught me how important exercise and movement are to overall good health throughout our lives. In “Breast Cancer: Next Steps,” he outlines why someone fighting

JOY

PUBLISHER

JTL Publishing EDITOR

breast cancer should start and keep moving, plus some tips on how to get going. It’s great information, but of course, always depend on your doctor and healthcare professionals to guide your care.

This issue is absolutely a coverto cover read—from Sidney Fry’s tasty and wholesome fruit recipes to the menopause myth-busting in “The Change is Coming,” there is something for everyone.

As always, thank you all for your continued support of our magazine. Wishing you health, happiness, and Joy to Life!

Joy Blondheim

MANAGING EDITOR

Jennifer Stewart Kornegay

ART DIRECTOR

Erika Rowe Tracy

DIGITAL MEDIA PRODUCERS

Big Dreamz Creative

COPY EDITOR

Jenny Enslen Stubbs

Ray Blondheim

CONTRIBUTING WRITERS

Sidney Fry, MS, RD

Kym Klass

Jennifer Stewart Kornegay

Erika Rowe Tracy

Mary Wilson

SAVE THE DATE 10.21.23 REGISTRATION OPENS IN MAY!

CONTRIBUTING PHOTOGRAPHERS

Joy Blondheim Editor & Co-Founder, Joy to Life Foundation

Big Dreamz Creative

STEP UP TO BEAT

Erika Rowe Tracy

breast cance r!

SAVE THE DATE 10.21.23 REGISTRATION OPENS IN MAY!

COVER PHOTOGRAPHY

Big Dreamz Creative

We’ve helped over 98,000 get screened one step at a time. Join us in October and help us keep the momentum going!

COVER DESIGN

5K Run/Walk&Kids Zone&Party

Erika Rowe Tracy

Joy to Life provides lifesaving mammograms and breast screenings in every county in our state.

Joy is published three times per year by JTL Publishing. © 2023 All rights reserved. Reproduction in whole or part is prohibited without permission from the publisher. Joy reserves the right to determine the suitability of all materials submitted for publication and to edit all submitted materials for clarity and space. Joy 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 does not knowingly accept false or misleading advertising or editorial. The publishers do not assume responsibility should such advertising or editorial appear. Joy 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

DOWNTOWN MONTGOMERY Get more info at joytolife.org

Photography by Big Dreamz Creative

BRINGING ALABAMA TO LIFE

Next Steps :

SO, YOU’VE GOT THE BIG C. NOW WHAT?

AFTER THE "BREAST CANCER" NEWS

Upon hearing “You have breast cancer,” an often complex and overwhelming array of emotions begins swirling like a storm. But a cancer diagnosis is not the end; it is the beginning of a new journey. And bringing the right resources along for the trip is key. Your doctors will guide you through your medical options and treatments, but you are in the driver’s seat, and there are proactive steps you can take to boost your mental and physical health along the way.

BY JENNIFER S. KORNEGAY

Make a change.

To get the most out of a nutritional plan, instead of trying to stick to a temporary diet, it’s best to make changes for the long term.

FUEL FOR THE FIGHT

While everyone agrees proper nutrition is essential to good health, there is no set list of foods to eat (or avoid) that can prevent breast cancer or treat it. But, there are vitamins and minerals found in certain foods that can contribute to your overall wellbeing and have been proven to lower cancer risk, including the risk of cancer recurrence.

To get the most out of a nutritional plan, instead of trying to stick to a temporary diet, it’s best to make changes for the long term. Develop lifelong eating habits based on these food lifestyle goals from The University of California San Francisco Hospital:

Lower your dietary fat to between 10 to 20 percent of your daily caloric intake.

Eat less meat and get more of your protein from plant sources, like beans. And when you do eat meat, reach for lean meats like whitemeat turkey and chicken.

Each day, eat at least six servings of whole grains, three to five servings of vegetables, two to four servings of fruit, one to two servings of beans and one to two servings of soy.

Hydrate! Drink at least eight eight-ounce servings of water daily and limit your caffeine intake. (Swap that third cup of coffee for a warm mug of herbal tea.)

Limit alcohol consumption, nitrates and cured foods, and try to avoid artificial food additives.

Movement Matters

Former personal trainer Tom Swart is adamant about the benefits of physical fitness. “Your heart and lungs and muscles all need activity to continue functioning at their best for longer,” he says. “Some level and kind of exercise always improves your overall health.”

survivor story:

Swart knows of what he speaks. He trained Joy to Life co-founder Joy Blondheim for years, including before, during and immediately following her treatments for breast cancer. “For Joy, we first focused on getting back to normal function, doing some passive stretching and working on her range of motion. We did walking to boost her activity level,” he says. Next, as Joy got stronger, he added strength training back in, and he added this advice for those preparing to take this step. “You’ll need to work slowly back into strength training, and as it always is, proper form is crucial, as is finding the right weight and number or reps for you,” he says.

He’s seen the truth of this in his decades of training experience, so he also encourages those undergoing breast cancer treatment and those who’ve just finished it to find a way to keep moving. “In treatment, there will be good and bad days, but if you can move even a little, that’s better than nothing,” he says. He stressed listening to your body and always resting when you’re tired, but added, “Do what you can when you can. It all adds up.”

For those already living an active lifestyle, slowing down and tweaking their exercise plan can be hard. But it’s sometimes necessary. Swart offered this wisdom. “Some people used to more and more strenuous workouts might have to make adjustments and scale back,” he said. “You just have to remember, simply keeping moving is the goal.”

The appropriate type, duration and intensity of activity for you will vary greatly depending on your specific situation, but continually talking to your doctor about the best exercise regimen for you should stay on your priority list. “Everything and anything you do in terms of exercise before, during and after any treatment should be in accordance with your doctor’s orders, and you can’t compare yourself to other breast cancer patients,” he says. “Everyone’s body is different when it comes to exercise.”

If you did have to modify your exercise for a time and after treatment, you are raring to get back in the saddle, Swart says patience is important. “You’ll need to ramp back up slowly and pay attention to how you feel not just when you’re exercising but after a workout too,” he says. “If you are really sore, you did too much too fast. But you will get back to where you were. It simply takes some time.”

DON'T WAIT. Make an effort to get moving as prevention.

“If you’re already in a better state of health due in part to a good activity level and being fit, it will make it easier to go through most cancer treatments, particularly any surgery you require,” Swart says.

Rally Your Team

Cancer is a physical disease, but its ravages are not confined to the physical body. The stress of an upended schedule, the fear of the unknown, the pain and discomfort, the strain on finances: They all take a toll on a cancer patient’s mental and emotional wellbeing too, which can hinder healing.

But, according to Meg Lovett at Forge Breast Cancer Survivor Center in Birmingham, there is a solution to some of these issues. “Research has shown us time and time again that when a cancer patient has a support system, their treatments are more successful,” she says. “Poor mental and emotional health can affect any of us physically. Our bodies carry stress through headaches, slumped posture, low-energy levels. When you compound that with the physical stress a breast cancer patient’s body is already experiencing from treatment, the ramifications can be even more drastic. When a patient has support that can help bear some of the ‘mental load,’ then they can focus on healing.”

Start identifying the family members and friends who can be the foundation of your personal support team, those who can walk beside you through treatments and beyond. You’ll need people who can help fill practical needs like transportation to appointments, meals and childcare, as well as those who know how to listen, encourage and be your biggest cheerleaders on the days you need an injection of laughter and positive energy far more than your meds.

And you don’t have to fill your support team roster from your inner circle alone. There are organizations designed to provide this kind of aid too, groups like Forge. Forge was founded to help breast cancer patients overcome any obstacle that could hinder their healing with a varied menu of programs and events to lessen the diverse list of hurdles they and their loved ones face. Forge provides its clients and/or their caregivers gas cards to help cover the compounding costs of frequent medical appointments and grocery cards to lessen some of cancer’s financial sting. Forge clients and their families have access to licensed mental health counseling at no cost to them as well as gentle exercise classes like yoga and Pilates.

But perhaps the most meaningful Forge services are opportunities it provides breast cancer patients to connect with each other and themselves through support groups plus art, cooking and gardening classes. They’re invited to visit the Forge office, housed in a historic home, too, where they find a comfortable, welcoming environment to meet friends, relax or just stop by for coffee before or after an appointment. “We also offer peer-to-peer matching where we pair a breast cancer patient or caregiver with a volunteer who’s experienced a similar diagnosis or role in a loved one’s life,” Meg says. “These volunteers have held our clients’ hands in doctors’ offices, waited with them for test results, helped them make difficult decisions or just been a support person ‘who’s been there’ and can listen and connect.”

Poor mental and emotional health can affect any of us physically.

feelings count.

FORWARD RECIPES s p r ing fruit gnilf

Nothing captures the beauty of spring better than fresh fruit. What better way to add color, flavor and fun to your brunch table than with this very delightful, but often under-utilized category. Fruits are lush and sweet and buttery and bright—and a great way to naturally sweeten some of our familiar and favorite dishes. So why aren’t more of us adding them into our menus? Nine out of 10 Americans don’t eat enough plants—and only 12 percent of us are getting the recommended amount of fruit, according to the CDC. There are few things more satisfying than biting into spring’s first strawberry or summer’s first peach. But they also work wonders to elevate savory (or even slightly sour items) like greens, whole grains, cheeses, nuts and even dark chocolate. Here, we’ve made some unexpected pairings to add a bit of pop and zing to your spring spread, including giant breakfast cookies, a crisp-but-creamy sweet-and-savory tart and an impressively addictive salad you can eat as a side, a starter or a main.

PHOTOGRAPHY BY BIG DREAMZ CREATIVE

Fall back in love with fresh and sweet this spring and amp up the fruit content of your diet with these simple, scrumptious, healthy and fruit-forward recipes.

Strawberry & Snap Pea Salad with Pistachio-Lemon Vinaigrette

Serves 6

more peas plesae

The dressing is what sets the salad apart. The combination of bright lemon, pistachios and earthy olive oil make it restaurant-worthy. You’ll want to make a double batch and then invite all your friends over for a spring patio party! Plus, the oil and nuts unlock the peas’ nutritional punch; they’re rich in vitamins A, E and K – all fat-soluble vitamins that need the heart-healthy fats to become available to the body for absorption.

INGREDIENTS:

1/2 cup roasted pistachios, shelled and divided

1/3 cup olive oil

1 1/2 tablespoons fresh lemon juice

1 tablespoon balsamic vinegar

1 tablespoon honey

1 tablespoon Dijon mustard

2 garlic cloves, minced

1/2 teaspoon kosher salt

1 cup sugar snap peas, strings removed

1/2 cup fresh English peas

3/4 cup cooked quinoa

1 (5-ounce) bag spring mix

1 cup sliced strawberries

2 ounces fresh goat cheese, crumbled

1 avocado

DIRECTIONS:

Finely chop 1/4 cup pistachios. Combine 1/3 cup chopped pistachios, 1/3 cup olive oil, lemon juice, vinegar, honey, mustard, garlic and salt in a small bowl, stirring very well with a whisk (you can also pulse together in mini food processor). Set aside.

Bring a large pot of salted water to a boil. Fill a large bowl with ice water. When boiling, drop snap peas and English peas into water and boil 1-2 minutes. Drain all peas; plunge into ice water. Drain.

Combine snap peas, English peas, quinoa and spring mix in a large serving bowl. Drizzle with 1/4 cup prepared pistachio-lemon vinaigrette; toss to coat evenly. Top with strawberries, goat cheese, avocado, and remaining 1/4 cup roasted pistachios. Drizzle with additional pistachio-lemon vinaigrette.

Pear, Prosciutto

& Gorgonzola

Tart with Dried Cherries

Serves 6-8

Layers of crisp-crackly phyllo crust make a light-but-sturdy base for this creamy, cheesy tart topped with juicy pears, plump dried cherries and crunchy pecans. Turns out pears pair beautifully with funky gorgonzola, which seamlessly brings out their sweetness as well as that of the dried cherries. Toasted pecans add an extra layer of nutty, heart-healthy crunch. If possible, start with firm pears, which will caramelize in the oven. This plays well with a mimosa (use fresh oranges!) or sparkling water. Don’t want to mess with phyllo? Try this winning combination of toppings on a whole grain naan, puff pastry or pizza crust.

INGREDIENTS

8 (9” X 14”) sheets phyllo dough, thawed

2 tablespoons olive oil

1/2 cup toasted pecan halves, divided

2 ounces cream cheese, at room temperature

2 ounces gorgonzola cheese, at room temperature

1 tablespoon honey

2 firm bosc or bartlett pears, very thinly sliced

1/4cup dried cherries

2 ounces thinly sliced prosciutto

1 tablespoon rosemary

Preheat oven to 375°F.

DIRECTIONS

Line a large cookie sheet with parchment paper. Lay 1 sheet phyllo on paper; brush lightly with a thin layer of oil. Repeat 3 times. Very finely chop 2 tablespoons toasted pecans. Sprinkle finely chopped pecans over 4th sheet. Repeat layering phyllo and olive oil with 4 more sheets. Brush top layer of phyllo with oil.

Bake 10 minutes.

Combine cream cheese, gorgonzola and honey. Dollop over par-baked phyllo. Return to oven 2-3 minutes to soften cheese. Remove from oven and very carefully spread cheese mixture over phyllo. Top with pears, cherries, prosciutto, and rosemary. Bake 15 minutes or until phyllo is golden brown. Sprinkle with remaining pecans. Cool 10 minutes. Serve immediately.

eetthy mak re

mSidney Fry is a two-time JamesBeard-Award-winning food and nutrition writer who loves creating simple, healthy recipes and thoughtful, actionable content for the hungry consumer. A healthy living proactivist, Sidney is also a registered dietitian nutritionist, recipe developer and mama of three based in Birmingham, Alabama.

knowyour f ?tiur

What exactly is a fruit?

A fruit is the ripened, seedbearing part of a plant, and the category includes some unexpected favorites you might’ve been calling veggies, like tomatoes, avocados and even zucchini.

Chocolate Chip Zucchini Breakfast Cookies

Serves 12

What’s not to love about a cookie for breakfast? These on-the-go-treats are a snap to make and loaded with whole grains, nuts, fiber-filled flaxseed, proteinpacked almond butter, antioxidant-rich dark chocolate, plump raisins and loads of zucchini which is (surprise!) a fruit! Make ahead and freeze or savor these cookies immediately. Kids love them, too!

INGREDIENTS

1 cup shredded zucchini (on a box grater)

1 cup old fashioned rolled oats

3/4 cup whole wheat flour

1/4 cup ground flaxseed

3/4 teaspoon cinnamon

3/4 teaspoon kosher salt

1/2 teaspoon baking soda

1/2 cup brown sugar

1/3 cup almond butter

1/4 cup olive oil

2 tablespoons maple syrup

1 teaspoon vanilla extract

1 egg

1/2 cup dark chocolate chunks

1/2 cup golden raisins

1/2 cup walnuts

DIRECTIONS

Place zucchini between 2 paper towel sheets; squeeze lightly to remove excess moisture. Set aside.

Combine oats, flour, flaxseed, salt, cinnamon and baking soda together in a medium bowl, stirring with a whisk.

Using a hand mixer, beat or whisk together sugar, almond butter, oil, maple syrup, vanilla and egg until well combined. Add zucchini and dry ingredients to the almond butter mixture. Fold in chocolate, raisins and walnuts.

Cover dough and chill 30 minutes. Preheat oven to 375° F.

Using a 1/3-cup measure, scoop cookies onto a parchment lined baking sheet. Bake 12-13 minutes or until golden brown.

Need

MILK?

BY KYM KLASS

Cow’s milk has taken some heat in recent years, with some claiming that the longstanding concept that it is a vital building block of health for growing kids. We milked a few experts for their thoughts to help you decide if milk should have a spot in children’s diets.

When exploring the idea that traditional milk is an essential part of good nutrition for kids— and foundational to a healthy diet —an area nutritionist encourages it for the abundance of vitamins it offers on top of protein and calcium. Traditional cow’s milk has been a choice beverage for families for decades and for good reason, said Sheena Gregg, a registered dietitian and board member of the Alabama Wellness Alliance, and also assistant director of Health Promotion and Wellness at The University of Alabama.

“I encourage families to incorporate cow’s milk into their child’s diet after 12 months of age due to the impressive combination of essential nutrients within one beverage while also being very cost effective,” she said. “Though most individuals may primarily associate cow’s milk as being a source of protein and calcium, it’s often not realized that milk provides phosphorus, riboflavin, vitamin B12, pantothenic acid, niacin, zinc, selenium, iodine, potassium, vitamin A and fortified vitamin D.”

NUTRITION FACTS:

MAIN INGREDIENTS

Dairy milk has essential nutrients that support a child’s growing body, including:

High-quality protein

Calcium (supports bone health)

Potassium (helps maintain healthy blood pressure)

Vitamin D (supports bone health and heart health)

Vitamin B12 (builds red blood cells)

Vitamin A (improves the immune system)

Phosphorus (supports bone health)

Vitamin B2 (riboflavin, which converts food into energy)

Vitamin B3 (niacin, which converts food into energy)

Source: Children’s Health

SUGAR RUSH

For dairy milk and plant-based milk alike, parents should avoid offering children milks that are flavored, as these contain added sugars.

DAILY SERVINGS

The following daily amounts of dairy for children and teens are recommended:

Two through 3 years old: 2 cups

Four through 8 years old: 2 1/2 cups

Nine through 18 years old: 3 cups

Source: The US Department of Agriculture

DAIRY FRRE?

On the flipside, proponents of alternative milks for young kids aren’t in line with a panel including the American Academy of Pediatrics, which has released recommendations stating children under age 5 should avoid plant-based milks. Unless a child has dietary restrictions, cow’s milk is recommended for children 12 months and older to supply protein, calcium, vitamin D and other nutrients, according to Children’s Health.

It states cow’s milk has key nutrients that are not matched in plant-based alternatives, and when comparing nutrient content such as protein and calcium, ounce per ounce, dairy is the best milk choice for children.

One exception is for children with a dairy intolerance or allergy, or for families with a dietary preference such as eating vegan due to religious or lifestyle beliefs. For children who need an alternative to cow’s milk, soy milk is the best plant-based choice, according to Children’s Health.

While the benefits of cow’s milk haven’t changed over the years, the Tufts Medical Center states that about 2 percent of children are allergic to the protein in cow’s milk, according to an article on their website. When eating or drinking milk products, they may develop hives, diarrhea, wheezing or other allergic symptoms, and need to avoid cow’s milk products.

The medical center also states that lactose is the sugar found in milk, and that some children, as well as many adults, have a condition called lactose intolerance and have bloating and diarrhea when they eat or drink milk products. You can prevent these symptoms by adding lactase drops to the milk—an enzyme that helps people digest the sugar in milk, according to Tufts.

Milk alternatives such as soy beverage, oat beverage, and almond beverage may be seen as a replacement to provide the aesthetic of cow’s milk, but should not be considered a nutritional equivalent, Gregg said. “Though these alternative products have improved in the amount of fortified nutrients to be a more nutritious beverage,” she said, “parents choosing to use these beverages to replace milk for a child with cow’s milk protein allergies should make sure their child’s diet is well-rounded with other foods to achieve the same nutrient consumption profile as traditional cow’s milk.”

Real milk is a complete protein, whereas most plant-based proteins are incomplete, meaning they are missing some of the essential amino acids our bodies need.

The Dairy Alliance, a nonprofit that represents dairy farmers across the Southeast (including Alabama) – and which promotes dairy foods and knowledge about the dairy industry in schools and with health professionals –echoes the cow’s milk benefits that Gregg notes. “A milk-free diet during critical growing years could have multiple effects on a child’s health, including not reaching their full height potential, an increase in stress fractures during adolescence and a greater chance of osteoporosis as an adult,” said Laura Marbury, senior manager of community wellness with The Dairy Alliance.

Real milk, she added, is a complete protein, whereas most plant-based proteins are incomplete, meaning they are missing some of the essential amino acids our bodies need. “The protein in milk keeps you feeling fuller longer, provides energy to fuel your day, and helps muscles recover, even while you sleep,” she said.

For children who need an alternative to cow’s milk, soy milk is the best plant-based milk choice, according to Children’s Health.

MORE THAN

MAMMOGRAMS.

HELLO.

“It is so good that we can count on help from Joy to Life when it’s needed.”

“I heard about Joy to Life from a nurse at another local clinic and they encouraged me to call. So glad I did!”

“Oh the relief we feel! We see so many that need these services and cannot afford it!”

SUPPORT DOESN'T STOP AT TESTING.

THE WHO, WHAT AND HOW OF JOY TO LIFE.

“Thank you!  We are so glad we found you!”

Comments like these (and many more) flood the Joy to Life offices daily, as clinics around Alabama discover the life-saving difference that Joy to Life (JTL) can make for their patients.

Jackie Butler, JTL Screening Director, takes all the calls from across the state. She talks with the medical staff, explains how Joy to Life can assist, and prepares the paperwork that will pay the invoices to get the diagnosis process started.  Some days she may only receive 3-4 calls, however, the average call volume can be in the range of 20-30-plus calls a day. When Joy to Life started in 2001, the number of calls that resulted in the payment of service vouchers could fit into a single manila folder. Now, more than 20 years later, the number of vouchers barely fit into four large bins with multiple stacks of manila folders, and the stacks and bins are growing every month.

THE BEGINING

Since the Foundation’s beginning in 2001, JTL has partnered with the Alabama Department of Public Health’s (ADPH) Breast and Cervical Cancer Early Detection Program to pay for mammograms for the underserved in Alabama ages 40-49. The Foundation’s part in this partnership is to provide large quarterly donations to ADPH to assist in payment of services.  Donation amounts are based on service needs that ADPH shares with JTL. The Foundation’s commitment is so strong that, in some years, ADPH has run out of funding, and JTL has stepped up to provide the resources needed to keep the program going.

IN RECENT YEARS,

JTL began providing services for women and men ages 39 and under due to growing requests from individual calls and medical facilities throughout the state. JTL became the only organization in Alabama helping men get tested for breast cancer. Currently, the Foundation is working with five men who are undergoing tests .

When the Susan G. Komen organization (who was offering similar services in the northern half of Alabama) left the state in 2020, JTL’s calls increased again.

Today, JTL is officially a statewide organization, serving all 67 counties. It has been, and continues to be, extremely important to the Foundation that women and men are getting the assistance they need because, in the words of our co-founder Joy Blondheim, “Everyone deserves the opportunity to receive the medical help they need. Increasing the number of breast cancer survivors each year is very important to us.”

“Everyone deserves the opportunity to receive the medical help they need. Increasing the number of breast cancer survivors each year is very important to us.”

The Foundation continually receives messages from individuals thanking us for providing services that have made a dramatic difference in their lives.

Early detection IS saving lives!

We hear it almost every week.

The average call volume can be in the range of 20-30-plus calls a day.

When Joy to Life started in 2001, the calls were primarily from Montgomery, Autauga and Elmore counties. A few years later, JTL's reach expanded to include the southern half of the state. Today, JTL is proud to provide funding of breast health services in every county of Alabama.

-JTL Co-Founder Joy Blondheim

“Joy to Life saved my life.”

- Mobile resident

“Thank you Joy to Life for allowing me to see my first grandchild.”

- Brewton resident

OUR FUNDING:

Joy to Life depends on the sale of our pink car tag for funding and our annual Walk of Life event along with any available grants, but, most importantly, Joy to Life relies on donations from individuals and businesses to continue providing the life-saving work needed in Alabama.

TO MAKE A DONATION, VISIT OUR WEBSITE JOYTOLIFE.ORG.

HOW MUCH DOES JOY TO LIFE PAY?

When you consider the costs* of JTL’s range of direct-pay services and the number of patients these services are provided to, it really adds up, underscoring the value of its life-saving work and the need for continued support from fundraising:

*These costs are discounted somewhat for JTL and the costs range widely depending on the provider and location. On average, JTL pays $500 - $800 for services per person and more when the need is greater.

LIVE HERE. GIVE HERE. All donations serve cancer needs in Alabama.

A recent partnership with UAB will add even more access to patients in need.

Joy to Life supports all 67 counties in the state through the Alabama Department of Public Health. Direct pay services for 35 federal clinics in 26 Alabama counties.

DIRECT PAY SERVICES PROVIDED:

Ultrasounds ($285 - $1000)

Mammograms ($600 - $1800)

Surgeon - Biopsies (includes various types) ($1000 - $20,000)

Radiologists to read results ($100 - $400)

Anesthetist ($600 - $1000)

Physician Consult ($250 - $500)

Follow-ups ($250 - $500)

FUNDING IN PART PROVIDED THROUGH A GRANT FROM AMERICAN BREAST CANCER FOUNDATION.

WHO DOES JOY TO LIFE HELP?

LADIES ONLY

A retired couple moved to Harvest, Alabama, to be near their children and their families. The husband found a lump and visited a local clinic. They did not have insurance coverage for the tests. JTL paid for his services, and after a mammogram and biopsy, he received the good news that it was benign. They were so grateful to JTL and vowed to “pay it forward.” A few years later, they were able to afford a better health insurance plan and gave a donation to JTL.

WHY THIS MATTERS: WORK

A mom with four kids in North Alabama was diagnosed with cancer and had, according to her doctors, “the worst scan” they had ever seen. JTL paid for her services and all involved were invested and so happy to see her saved. She is now doing fine.

SERVICES COVERED BY JOY TO LIFE FUNDING IN ALABAMA:

NEED HELP?

Mammograms & Ultrasounds

If you, or someone you know, needs support for breast services, read below for how to receive help from Joy to Life.

The process for receiving assistance includes:

Patient is directed to go to a federal clinic for help in their county when they call JTL.

Physician Consults & Specialists

If a lump is found, then a nurse makes the call to JTL for assistance.

They inform JTL of the actions/cost that need to be taken & submit invoices for payment.

Surgery & Biopsies

Depending on results of test(s), payment for more treatments/services will be requested.

Follow-Ups

If diagnosed with cancer, the patient is moved to Medicaid to take over payments.

everyday Joy NEWS & HAPPENINGS WITH THE JOY TO LIFE FOUNDATION

John Adair

Eydie Adams

Alabama Legislative Club

Alabama Power Company

Frank Albright

ALFA

Susan Allen

Alpha Delta Kappa Gamma

Christopher D. Anderson

Shrillie Anderson

W. J. Anderson

Joyel Anthony

Daniel Arner

Tina Arthur

AUM Beta Alpha Psi

Auto-Owners Insurance

Loretta Bach

Baldwin Magnet School

Carol Banks

Baptist Health Systems

Ruby Barton

Jim Bass

Karen Battaglia

Jere Beasley

Benevity Causes

Boyd Beavers

Bobby Bingham

Kimberly Black

Robin and Jeffrey Blitz

Herbert Blondheim

Joy and Richard Blondheim

BlueCross BlueShield

Hannah Boswell

Joan and Bill Bowen

Reba Brannan

Brewbaker Intermediate School

Brewbaker Middle School

Bright Beginning Chapter 803

Gary Bridges

Chyron Brown

Melissa Brown

Bruce Pearl Family Foundation

Lisa Bruner

Jackie Butler

Cargill Inc.

Tina Carter

Carver Elementary School

Catoma Elemenary

Tiffany Chaney

Chappy’s Deli

Jeanne Charbonneau

Steven and Lynn Chromey

City Pawn Shop

Betty Clark

Demonica Cleveland

David Cohen

S. Alan Cohn

Candice Coleman

Michael Crew

Teresa and Timothy Cronian

Reginia Crosby

Jennifer Crumpton

Saundra Cunningham

Davis Art, Inc

Iris B. Davis

Jaime Demick

Tywanda Derrico

Dixie Electric Co

Lynn Donahey

Bridgett Donaldson

Harriette Dorosin

Joel Dubina

Linda Duffee

Emily Dunn

Eastern Oaks Baptist Church

Debra Ehrlich

Charlotte Elliott

Stella Fields

Katherine Finley

Flowers Elementary

Floyd Magnet School

Lindsey Folta

Jan Forrer

Angier Foster

Cynthia Foster

Debra Fostet

MANY, MANY THANKS FOR YOUR SUPPORT IN 2022

FROM CAR TAGS TO TRASHCANS. FROM WALK OF LIFE PARTICIPANTS TO CORPORATE SPONSORSHIPS—EVERY DOLLAR GOES TO SAVE LIVES IN ALABAMA.

Alane Fournier

Michael A. Friedman

Gardner Flooring Design

Anthony Garlington

Linda and Kenneth Garrett

Barbara Gilewicz

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GKN Aerospace

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Hager Hinge Companies

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Lynn Hill

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D Hudson

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James Wilson Elementary

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Joy NEWS & HAPPENINGS WITH THE JOY TO LIFE FOUNDATION

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Evelyn Lawson

Lawson Homebuilders, LLC

A Leadingham

Lee Leak

Angela Lewis

Arnea Linden

Cheryl and Jerry Lobb

Alana Locke

Eugene Lockley

Eve Loeb

Jamie and Carol Loeb

Bonnie and Jack London

Linda Long

Kimberly Lopez

Ashley and Mark Lough

J. K. Lowder Family Foundation

MacMillan International Academy

Macon East Academy

Herbert Maloney

J. A. Marks

Yvette Martinex-Hochberg

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Montgomery County Commission-

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Network for Good

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OB/GYN Associates of Montgomery

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Perry Hill United Methodist Church

Marvin Perry

LaToya Person

Pickwick Antiques

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Teresa Pittman

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Quilling Card LLC

Barbara and Tommy Ratliff

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Jennifer Ray

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Rheem Sales Company, Inc.

Joyce Ridgeway

River Region Pickleball

Lisa Roach

Jody and Fletcher Roberts

Tina Robertson

Royal Nails

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Burke Schloss

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Malissa Sanderson

thank

Jewell Pitts with the River Region Pickle Ball Club held a “Dink For Pink” event at the Bell Road YMCA and raised $500. That’s a win in our book!

Jack and Maxine

Schiffman Family Foundation

Burke Schloss

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State Abstract & Title Company

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Belinda Urquhart

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Valley National Bank

+ MANY MORE

AN ADDITIONAL AND BIG THANKS TO ALL OUR PINK CAR TAG SUPPORTERS THROUGHOUT THE STATE OF ALABAMA.

Victoryland Casino

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YourCause

Many thanks to Margaret Roby (SGA Missions chair) and Lallie Rogers from Trinity Presbyterian School who presented a donation of $4,000! Way to go, Wildcats!

Jackie Butler had the JOY of accepting a $1,000 donation from Audrey Austin and Sherry Singleton from Auto-Owners Insurance.

thank

LLC

A DISCUSSION WITH KATIE REIFENBERG PINSON

Katie Reifenberg Pinson was diagnosed with Invasive Ductal Carcinoma in 2020. She was 38 and surprised, to say the least, as there was no history of breast cancer in her family. Add a raging pandemic to the mix, and she was faced with isolation during treatment instead of an inundation of hands-on help. Despite months of chemo and surgeries and ongoing hormone suppressants, today, Katie has weathered the storm and even found rays of hope and happiness that push the clouds of fear away, thanks to friends near and far and her art.

Tell us a little bit about your cancer diagnosis and treatment. In the beginning of 2020, at the age of 38, I developed a pneumonia-like cough. I tested negative for everything and had perfect bloodwork. In the late spring, I started having severe rib pain in my underarm location. While I was pressing around on my ribs trying to locate the source of pain, I noticed an enlarged lymph node under my arm. I assumed it was from whatever respiratory virus had been plaguing me for such a long time.

Because of the pandemic, it was difficult to get an appointment with anyone quickly, so I called my OBGYN. His nurse called me back and asked several questions. She said he wanted me to have a diagnostic mammogram since I had never had one. I went to the Montgomery Breast Center for my mammogram. Several spots showed up on an ultrasound (that I had right after the mammogram), and they were biopsied the next week.

Photography by Big Dreamz Creative

On a Monday morning, right as I was getting ready for work, the radiologist called me to let me know that the biopsies showed malignancy in both the tumor and the lymph node. I was so confused and actually asked her if she was telling me that I had breast cancer. She said yes, and that it had spread into an axillary node so I would most definitely have chemotherapy and surgery at the very least. An oncologist at the Montgomery Cancer Center formally diagnosed me with Invasive Ductal Carcinoma. I was Stage IIIB- Her2-. Er+. PR+ and negative for genetics. I had two tumors and malignant lymph nodes throughout my breast, underarm and chest muscle. My care plan included several months of chemotherapy, a lumpectomy, a re-excision lumpectomy, eight weeks of daily radiation, an oophorectomy and hormone suppressant therapy.

Life SECTION

Through the treatment process (and after), what did you want and need from your friends and family?

Because of the pandemic, I could not have visitors to any appointments or treatment sessions. I also could not have visitors inside my house because of the risk of infection. The biggest help from my friends and family was ensuring that we had meals. I also appreciated everyone checking up on me and asking about my treatment.

I am happy to say that I am currently in remission! Because my cancer was estrogen positive (meaning that estrogen helped it grow), I am currently on hormone suppressant therapy which I will continue for at least ten years. The side effects can be tough, but it significantly lessens the chance of recurrence, so I will continue as my doctor thinks I need to. I see my healthcare team every three months as well as have alternating MRIs and mammograms.

After treatment, my biggest need was for everyone to understand that my body was functioning very differently and so everything was more challenging. Working full-time during the day and working on my art business at night takes everything out of me, so when I do have free time, I often just want to rest. I also have trouble with my memory and am much more forgetful than I was before. I truly appreciate the grace my friends, family and coworkers have given me. Each day I feel more like myself.

What forms of help and support have really stood out?

I had many friends and family who brought over care packages with art supplies, food, lotions, flowers, etc. I was on prayer lists in many local churches and synagogues. I really appreciated people who would come stand on my driveway just to say hello. Those visits meant the world to me during such an isolating time even though they might last just five minutes.

GOT A FRIEND IN ME

One family friend brought me several meals every single Tuesday for an entire year. Even if we did not need food, she brought food anyway. I was having trouble with my liver enzymes, and she researched all of the foods that would be beneficial for me. I do not have the words to say what that meant to us.

I was also really touched by how many people reached out to me that had never met me before. I received mail, prayers and gifts from all over the country. For example, a lady who went to church with my parents years ago heard about my illness, so she sent me a blanket knowing I would need one for chemo.

What one thing that you have done and/ or are doing for yourself has most helped you cope?   Art and therapy have both been helpful! I love to paint animals and flowers. I was fortunate that I was able to paint throughout most of my treatment. It gave me something to do at home and helped me to escape for a bit.

Life after active treatment is so hard, and I was completely unprepared for it. Once treatment was over, feelings of anger, confusion and guilt consumed me. Instead of feeling excited when my doctor told me that I was in remission, I felt tremendous guilt. Meeting with a therapist helped me sort through everything and make sense of it all. It was so validating knowing that most people feel all of those things after treatment is over. If you are going through cancer treatment, please know there is no shame in getting help.

BUDDY SYSTEM

If you’re going through canter treatment, Katie highly recommends connecting with someone who is experiencing the same struggles. “Find a cancer friend! What I mean is to find another person in your age range who is going through similar treatment. It is helpful to have someone in your life who can truly understand what you are going through because they have also experienced it. I have gotten to know several women around my age who have all gone through similar treatments for breast cancer. If you need a cancer buddy, please reach out to me.”

YUM YUM. Meals are the biggest help during active treatment.

A NICE TREAT. Also, cards, flowers, emails, texts, happy gifts, and announced visits are appreciated!

KEEP THEM COMPANY. If the patient is allowed to have a visitor during treatment, then ask if they would like you to go with them.

LEARN MORE ABOUT KATIE'S ART IN GREAT GOODS ON PAGE 42.

BE UNDERSTANDING. And please know your cancer friend is busy fighting for their life during treatment, so they may not seem as invested in you as they usually are, but they still love you and are very interested in knowing the happenings in your life, so keep them updated just as you would any other day.

KATIE’S TOP FRIEND TIPS

PACE IN DAUPHIN

YOURSELF ISLAND

IT'S AN EASY PLACE TO BE SEVEN QUIET WAYS TO PASS THE DAY AWAY

BY ERIKA TRACY

HAVE A SEAT. 0 2 EAT FRESH.

Fillin' up fresh is easy when you're minutes away from the waters where dinner resides. Spend the day angling for your own fresh catch or just fish for fun and swing by Skinner's Seafood for oysters, crabs, scallops or shrimp from their steamer take out menu.

Do what the wildlife do. Pull up a chair alongside the coast or prop yourself against the rocks by the bay and enjoy the scenery a while. Flowing water, crashing waves, commuting boats and soaring birds are all in motion to keep your eye occupied while your mind wanders.

LOOK UP. 0 3

A host of shorebirds make up a good portion of the island's feathered population. However, an even larger population, often-rare birds call the Dauphin Island Audubon Sanctuary home during the March to May migration season. The easy pathways and boardwalk offer views of lily pad ponds, turtles, alligators and more, but the real sights to be seen are high along the eastern shoreline where osprey nests captivate visitors.

Two-wheeled transportaion is a packing essential for a stay on Dauphin Island. Pedal along the well-maintained bike path that spans a good portion of its entire 14-mile length. (The island is less than two miles wide.) Roadside views of beaches, bird sanctuaries and local art stops are worth the extra effort for stop-and-go entertainment. 0 4 TAKE A RIDE.

Tentacles, stingers and eyeballs, oh my! They're all sights to see up close at the Dauphin Island Sea Lab, home to Alabama's Marine Research and Education Center and more than 100 sea-dwelling species. The 6,400-gallon touch-tank holding a variety of rays and skates is a hands-on highlight, but don't miss the more than 30 aquariums in the exhibit hall full of fascinating animals you may never have seen—and especially not eye-to-eye.

Image courtesy of the Dauphin Island Sea Lab.

0 6 GO BACK IN TIME.

“Damn the torpedoes! Full speed ahead!” Cannons and tunnels from historic Fort Gaines, established in 1821, remain intact for visitors to explore. Additional artifacts offer insight into the fort's role in the Battle of Mobile Bay. Civil War history isn't the only thing on display —the vantage point also offers sweeping views of the Gulf of Mexico and Mobile Bay.

FLOAT

Go back in time.

The wildlife are giving you a queue. Pull up a chair alongside the XX coast or prop yourself amongst the rocks of the bay and enjoy the scenery a while. Flowing water, crashing waves, communting vessels and more are all in motion to keep your eye occupied while your mind wanters. 0 7 AWAY.

A ride across Mobile Bay is more than a short cut to Fort Morgan. It's 40 minutes of engines off and senses on. Passengers can hop on one of the Dauphin Island ferries which run year-round on a firstcome basis (with or without your vehicle). The scenic ride in open water is another great perch for bird-watching and sea life.

FAITH-FILLED

After struggling with infertility and multiple miscarriages and dealing with ultimately successful but difficult pregnancies, Sylacauga artist Vaughan Pursell Spanjer turned her pain into art, drawing multiple versions of the image that was representative of the faith she was relying on to make it through. “During a pregnancy scare my mother sent me a framed sketch of Jesus holding a lamb close to His heart.” Spanjer said. Her mother included a note: “He’s got you. And He’s got your little one. As well as the ones you’ve lost.” That lamb took up residence in her mind, and sketching sheep and lambs with charcoal was her start. Next, she experimented with watercolors, and soon notecards of her work were selling in stores around the Southeast. Today, she renders the birds, trees, plants and other animals she sees around her at Pursell Farms, the resort her family owns and where she and husband and children live, in charcoal, acrylic, oil and watercolor, with watercolor. She believes her talent is a divine-given gift, one she shares with others. "Being able to use and steward these gifts brings me joy as it is bringing joy to those who take it in or purchase it,” she said.

vaughanpursellspanjer.com

GEORGE TAYLOR

George Taylor has been an artist since birth, always drawing throughout childhood, but only officially took on the title later in life. “The Monday after Thanksgiving in 1989 I quit my job at an Atlanta CPA firm to finally be an artist. I simply couldn’t stand not painting anymore,” he said. His paintings (usually rendered in oil) often focus on pastoral subjects. “My ideas usually come from daily life, often involving seasonal things or scenes I see that strike me visually and speak to me psychologically,” he said. So much of my work is about rural seasonal subjects, be it crops, produce, or just the way the landscape looks at a certain time of year.” While he enjoys the creation of his art career, he also loves engaging with others at large art festivals around the South. “Combine a large solo show, a road trip, a camping trip and a state fair with a deep sea fishing trip and that’s what they’re like,” he said.

ART UNBOUND

When it comes to creating, Montgomery artist Katie Reifenberg Pinson doesn’t stay inside the lines, literally or figuratively. When she was a budding artist, she’d put her passion anywhere. “As a child, I spent my time in church drawing on the programs. At home, if there were crayons in reach, then the walls might get a makeover,” she said. She began painting more regularly 10 years ago, using the activity to help her relieve stress. Then a family member asked her to paint a dog portrait, and Katherine Reifenberg Art was born. Ranging from bold, bright florals to more subdued but still strong abstracts her works don’t fit in any box. “I don’t abide by any rules. I just choose vivid colors and whimsical designs because I love the fun energy they give,” she said. Today, she mostly uses acrylic paints, but she’s been dipping into other media too: acrylic markers and watercolors and mixing them with around-the-house supplies like white-out and hi-liters. “I have lymphedema due to surgery for breast cancer. Because of the swelling and nerve pain, it is often difficult for me to use my hand for long periods,” she said. “These mixed media scribbles are easier for me to do because I can finish them quickly.”

FOLLOW YOUR HEART

Kay Sasser Jacoby lets her imagination guide her work; her hand follows the lead of her heart in a style called “intuitive painting.”

"When I begin a painting, I’m never quite sure how it will end up,” she said. In her mixed media paintings —acrylic paint, pastel, graphite and ink—sometimes on paper and sometimes on canvas, shapes, lines and colors all converge to create an expression of Jacoby’s musings and feelings from a given moment. But her work doesn’t just capture an attitude, it can change it too. “I love how creating can transform me out of or into a mood or thought process,” she said. “And it makes me happy when people connect with what I’ve created enough to purchase it and live with it in their homes. That’s quite a compliment and much appreciated."

@kaysasserjacoby

CHANGE IS COMING

Feeling the heat? Suffering through mood swings? You could be approaching menopause. But fear not: You’re not alone, and there are solutions.

BY KYM KLASS

Emily Spear believes she’s a testament to other women in how important it is to make sure their hormones are balanced during menopause so they can live their best lives. Their best lives through the hot flashes. The emotions. The night sweats. A decreased sex drive. Treatments. Supplements. Creams. And this can go on for years, from perimenopause to menopause.

“I think all women, when they begin to feel changes in their body, should get a thorough test of their hormones to see where they stand, and then begin improving them with some natural solutions that won’t cause side effects down the road,” said Spear, who lives in Lowndesboro.

Using age 50 as a proxy for menopause, about 25 million women pass through menopause each year, and it is estimated that in 1990, there were 467 million post-menopausal women in the world, with an average age of about 60 years, according to the National Center for Biotechnology Information.

Perimenopause means “around menopause” and refers to the time during which your body makes the natural transition to menopause, marking the end of the reproductive years.

Women start perimenopause at different ages, possibly noticing signs such as menstrual irregularity, sometime in their 40sor as early as mid-30s, according to the Mayo Clinic.

The level of estrogen—the main female hormone —in your body rises and falls unevenly during perimenopause. Your menstrual cycles may lengthen or shorten, and you may begin having menstrual cycles in which your ovaries don’t release an egg (ovulate). You may also experience menopause-like symptoms, such as hot flashes, sleep problems and vaginal dryness.

Once a woman has gone through 12 consecutive months without a menstrual period, they’ve officially reached menopause, which can happen in your 40s or 50s, but the average age is 51 in the United States.

Menopause is a natural biological process. But the physical signs, such as hot flashes, and emotional symptoms of menopause may disrupt your sleep, lower your energy or affect emotional health. There are many effective treatments available, from lifestyle adjustments to hormone therapy.

“What we hear weekly is that ‘my husband sent me in here,’” said Dr. Greg Waller, founder of OB-GYN Associates of Montgomery. “Then when we talk to them, they are in the throes of hot flashes. Their libido is gone because their testosterone is really low. Symptoms are pretty strong for about 18 months, but we have many patients who have symptoms for many years. But the most common (and intense) symptoms are the beginning of hot flashes—then the periods start to get closer together and then they skip, until they finally stop.” Fran Rutledge, a nurse practitioner in Waller’s office, said she usually tells her patients that if they miss three cycles, to follow up with her.

Spear got off the birth control pill when she was 51 years old. At that point, she began to feel what she describes as “warm flashes”—not full night sweats, but moments when she was warm compared to someone near her. “I didn’t have big mood swings but looking back now, I can tell I was more emotional at that time in my life than the way I feel controlled with it at this point,” she said.

Treatments, according to the Mayo Clinic, can include hormone therapy (estrogen therapy is the most effective treatment option for relieving menopausal hot flashes); vaginal estrogen; low-dose antidepressants; medications to prevent or treat osteoporosis; and also pills to help treat high blood pressure and seizures (which could provide relief from hot flashes). Over-thecounter medications for symptom relief should be used upon the recommendation of a physician, Waller said. Each person, he added, should be individually assessed for specific risk factors.

In these stages of life, Waller said women should be more cognizant of what they’re eating to help avoid weight gain with Rutledge adding she’s seen menopausal women who haven’t gained weight, but that “it takes a little more exercise and consistency with a diet.”

Once a woman has gone through 12 consecutive months without a menstrual period, they’ve officially reached menopause.

MENOPAUSE MYTHS

Think you know menopause? Read these common misconceptions and think again.

Menopause is an illness.

Menopause is a sex killer.

All hot flashes are created equal.

Weight gain during menopause is inevitable.

Sleep problems have nothing to do with menopause.

Menopause automatically starts at age 50.

Menopause brings on the blues.

If you missed a few periods, you’re in menopause.

No periods means no cramps.

“I think all women, when they begin to feel changes in their body, should get a thorough test of their hormones to see where they stand, and then begin improving them with some natural solutions that won’t cause side effects down the road.”

-Emily Spear

To help reduce menopause symptoms without medication (natural or otherwise), women can practice relaxation techniques such as deep breathing exercises; cool hot flashes by dressing in layers and having cool water on hand; and they can try to get more sleep (avoiding caffeine can help).

The most difficult part of deciding to get off the pill for Spear, was not knowing what type of symptoms she would face because she had taken the pill for so long. And not know what would help her going forward.

“Most women also struggle with their sex life because of all the changes and dryness and things like that, so I was very glad to find something that helped me feel back to normal within a year,” she said of the creams and vitamins that worked for her.

Asked about fears and concerns during menopause, Waller said they usually include the loss of the libido and the discomfort associated with intimacy. “The symptoms can have an effect on relationships,” he said. “The men don’t completely understand that it might be a hormonal issue and not that the wife doesn’t want to be with him. Our goal is to try and improve the relationship by helping the lady with the symptoms that she perceives are the most urgent ones: sleep disturbances, hot flashes, Vasomotor Symptoms. Some women literally have to get up and change clothes sometimes because they sweat so much.”

Rutledge said it is important for women to know they’re not alone. “We let them know that a lot of women experience these issues,” she said.

YOUR OWN O

WBY MARY WILSON

BURNING CALORIES WITHOUT FEELING THE BURN

You don’t have to join a gym, hire a trainer or even participate in any specific “work out” activity to reap the benefits of exercise. The only real requirement for physical fitness? Get moving!

We all know getting exercise is important. The Centers for Disease Control and Prevention (CDC) suggests adults need 150 minutes of moderate-level exercise weekly plus strength training. But with all the modernday demands on our time, visiting the gym or pressing play on that 30-minute streaming workout program can feel nearly impossible. But, good news: There are plenty of easy, enjoyable ways to incorporate extra calorieburning activities into everyday life — no subscription or membership required.

The Centers for Disease Control and Prevention (CDC) suggests adults need 150 minutes of moderatelevel exercise weekly plus strength training.

LET THE RHYTHM GET YOU: Music is therapeutic. Listening to a playlist of favorite songs releases endorphins that make you feel happy and lower stress and anxiety. And burning calories is as simple as singing along. So, belt it out in the shower. Warm up your vocal chords on the commute to work. To really increase music’s calorieburning power, turn your living room into a dance floor. Teach your kids the Electric Slide or the Wobble. Ask them to show you how to Floss. Not familiar with those? Search dance moves on YouTube and dance the night away!

RACK UP THE STEPS:

Walking is the perfect aerobic exercise, and opportunities to increase your daily step count abound. Tell Netflix to chill on autoplay and walk around the house in between episodes of the latest binge-worthy show. If most weekday nights find you at a ballfield or stadium, take a short walk at the end of each inning or quarter. Instead of unloading groceries in one trip, make it two or three. Or adopt a dog and enjoy all the exercise you get together!

ADD TO CART, IN-PERSON:

We all love the convenience of online shopping, but spending time inside a brick-and-mortar store gives retail therapy an added benefit—exercise! Pushing a shopping cart and picking up items for 30 minutes means you’ll wave goodbye to 100 calories. Don’t forget to park far away from the store entrance for a few extra steps. Really amp it up by wearing ankle weights or a weighted vest.

Hitting your move goal doesn't mean you have to hit the pavement. Movement in any way is forward progress.

BRING BACK BACKYARD GAMES:

Remember childhood, when you’d spend endless hours in the backyard playing games with friends? With a small investment at a sporting goods store and a little outdoor space, you can create new memories and resurrect fun pastimes like croquet, frisbee or badminton. Just 10 minutes of jumping rope burns up to 100 calories. Mix in a 10-minute hula hooping contest and a friendly game of horseshoes, and you have a circuit training program everyone can enjoy.

MANICURE YOUR LAWN AND GARDEN:

Southern lawns require year-round work, which also means yearround opportunities for exercise. Spend 30 minutes on intensive gardening, like planting, pulling weeds and mulching, and you’ll expend 180 calories. The same goes for mowing with a push lawnmower—and that doesn’t even take into account the extra energy required to weed-eat and edge. Plus, a half hour of raking and bagging leaves or thatch burns 150 calories.

GOODBYE 100 CALORIES.

SKIP THE CAR WASH LINE: Washing your car at home burns some serious calories, especially if you own a big truck or SUV. Scrubbing every exterior surface provides a full-body workout, from shoulders and abs to glutes and calves. Plus, vacuuming the entire interior can test your flexibility and balance. For every 30 minutes spent cleaning or waxing, expect to spend nearly 200 calories. Think outside the conference room: Work — whether in an office or at home — often means eight hours behind a desk, staring at screens. Burning calories in this environment takes intention. When possible, scrap the conference room, and opt for a standing meeting instead. Install a standing desk, or use a stability ball as a chair for 10 minutes every hour. While on a call, walk around, and don’t sit down until you hang up.

CLEAN UP: Laundry, dusting, vacuuming —as you check these off the to-do list, you’re also burning calories. When you really put elbow grease into deep cleaning, you can burn up to 180 calories in 30 minutes. So, stop putting off mopping, cleaning windows or organizing closets. Embrace those “spring cleaning” tasks a little early this year and claim them as your daily workout. Bonus—get strength training out of the way by gathering unwanted items into bags or boxes and carrying those donations to your car.

LAUGH OUT LOUD: It may sound ridiculous, but laughter is great exercise. It makes your abdomen, face, and diaphragm muscles expand and contract. It increases your heart rate. And it makes you forget about anxieties and stressors. Start your day off by reading a joke. Enjoy a game night of charades or Pictionary with family and friends. Watch that movie that always makes you snort-laugh, and have the best calorie-burning time ever!

DUST OFF AN OLD HOBBY: Exercise is easier when it’s disguised as something we enjoy. Take hiking, which offers beautiful scenery, fresh air and a heckuva leg workout. Or bowling—you get team camaraderie, the challenge of beating your personal best and stronger arms. Cooking at home, playing an instrument and drawing all burn more calories than just watching TV. Think back to an activity you used to love and find time once a week to pick it up again. Look to burn anywhere from 80 to 150 calories per half hour.

*Calorie burn estimates are based on a person weighing 185 pounds.