JOY Magazine--Summer 2023

JOY

BRINGING ALABAMA TO LIFE

boundary basics

+ free little pantry project

Hiking highs & Cool treats

Welcome to Baptist Health Care Partners.

The providers you know. The health system you trust.

Baptist Medical Center South

Jennifer Abt, DO

Isis Holloway, DO

Wendy Nazareno, MD

Samuel Saliba, MD

Bryan Strickland, MD

Nickie Lynch, MSN, CRNP

Malia Thomas, CRNP

Carmichael Court

Rebecca Buckalew, CRNP

Narrow Lane

Tasha Garrett, MD

Vikas Gupta, MD

Kashiff Muneer, MD

Trupti Nadkar, MD

Angela Stallworth, MD

Prattville Medical Park

Meloni Carter, NP

Jessie Wilson, NP

Silver Hills

Rachel Chance, MD

Ashley Hall, NP

Jeana Murphy, NP

Debra Phipps, NP

Taylor Medical Complex

Mariam Muneer, MD

Ayesha Niazy, MD

Carmelita Prieto-DeJesus, MD

Louisa Tolentino, MD

Pamela Tuck, MD

Pooja Ummalaneni, MD

Meaghan Caton, NP

Jessica Rollins, NP

C. Nicolle Williamson, NP

Montgomery Surgical & Trauma Associates

Jacob Anderson, DO, FACS

Matt Burge, MD

Daniel Daly, MD

Richard L. Mullins, Jr., MD

John Mark Vermillion, MD

Montgomery Surgical Specialists

Jack Cooper, MD

William Streetman, MD Neuro Hospitalist

Tijil Agarwal, MD

Sean Clare, CRNP

Neuro Interventionalist

Vamshi Balasetti, MD

Nitish Kumar, MD

Neuro Intensivist

Viktor Perovic, MD

Neurology

Joseph W. Leuschke, MD

Ashish Vyas, MD

Jessica Adair, CRNP

Kellie Bagi, CRNP

Holly Cluck, CRNP

Neurosurgery

Ninh Doan, MD, PhD

F. Donovan Kendrick, MD

Ashley Powell, CRNP

Amy Rapp, PA-C

Physical Medicine & Rehabilitation

Jeffry Pirofsky, DO

Baptist Medical Center South

Henry G. Johnson, MD, FACOG

Julian E. McIntyre, MD

Bell Road

Victor Pena, MD, FACOG

Cheryl Zimmerman, MD

Summer Bass, MSN, CRNP

With support from our urgent orthopaedic and workplace care partners—

BAPTIST HEALTH OCCUPATIONAL MEDICINE

Samuel Saliba, MD Heather Bland, NP

Center for Addiction Recovery

James Harrow, MD, PhD

Adolescent

Griffin Gibson, II, MD

Carlos Reyes-Sacin, MD

Stacy Glass, NP

Brian G. Hassani, MD

Moving forward with Baptist Health Care Partners as our name signifies the next chapter for our family of practices and providers. Setting the course for continued innovation and advancement in care, Baptist Health Care Partners will offer the same high-quality service our patients have come to expect and trust.

Cang Nguyen, DO

Glen Watkins, MD

Anna M. Affan, MD

Kathy Knudsen, BSN, RN

Jessica Minor, FNP-C

Laura Thompson, PA

Kristian Williams, NP-C

Hello, everyone.

Summer is here and Sidney Fry has some fabulous summer treats to help us “beat the heat” during these steamy days. Our cover is an eye-catching delight of the delicious low calorie mango buttermilk popsicles! Yummy! There is a very interesting article in this issue about Celiac disease, which seems to be on the rise. While so many people chose to go gluten free as a diet fad, for those with Celiac disease, it is the only treatment. Twenty years ago, gluten free was only known to a few, but with this increase in cases, it has become more common knowledge.

Hiking is a terrific way to connect with nature and improve your physical mental health. Hiking is great for people of all ages and fitness levels, so that’s why it is such a wonderful family outing. Take the time to plan a hike. You’ll be glad you did!

And we are proud to highlight “Little Free Pantries” in the summer issue. “Little Free Pantries” is a grassroots movement across the United States, and Alabama is becoming involved. We are highlighting Jenny Milwee who runs the “Little Free Pantry” in Clanton, Alabama. Their story is powerful example of neighbors helping neighbors in need.

Angie Rigsby is another example of someone who makes a meaningful difference. She’s a wonderful supporter of the Joy to Life Foundation and the Walk of Life for

Breast Cancer, and every spring, hosts a satellite Walk of Life in Eclectic, Alabama, raising money and awareness for the foundation. Our “Everyday Joy” section this issue gives all the details on this growing event.

Lastly, registration is now open for the Walk of Life in October. What a celebration it is going to be! There are a lot of changes coming, so stay tuned on social media for more information about all the fantastic new additions to this year’s Walk. Get your tickets now at Joytolife.org.

As always, thank you for your trust and support and here’s to Health, Happiness, and Joy to Life!

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

PUBLISHER

JTL Publishing

EDITOR

Joy Blondheim

MANAGING EDITOR

Jennifer Stewart Kornegay

ART DIRECTOR

Erika Rowe Tracy

DIGITAL MEDIA PRODUCERS

Big Dreamz Creative

CONTRIBUTING WRITERS

Sidney Fry, MS, RD

Jennifer Stewart Kornegay

CONTRIBUTING PHOTOGRAPHERS

Big Dreamz Creative

COVER PHOTOGRAPHY

Big Dreamz Creative

COVER DESIGN

Erika Rowe Tracy

Photography by Big Dreamz Creative

HAVE A TREAT GET STARTED WITH MANGO POPS ON PAGE 14.

S MMER SW EE T S MMER

TRE AT S TREAT S SWEET

Kick off a cool, cool summer with treats that are sweet, simple and healthy.

Longer days and hotter temps are here and call for a lineup of super simple sweet treats that’ll give you a reason to sit back and smile. But the last thing you want when it’s hot is something heavy. So, these cool snacks are fast, healthy, fun and perfect for sharing. The best part? Each has only five or six ingredients and are ready to chill in a snap.

BY SIDNEY FRY MS, RD

PHOTOGRAPHY BY NANCY FIELDS/ BIG DREAMZ CREATIVE

Lemon Ice Box Cake

Serves 10

Ice box cakes are so easy and so good and great for simple summer entertaining. No oven required! They are best made ahead so that all the flavors can meld and soak into each and every sponge-and-cream filled bite. This one is light, bright and brilliant, using only five ingredients! Most ice box cakes are made with loads of heavy cream. Whipped cream is delightful; there’s no denying that. But there’s also no denying the whopping 400 calories per half cup. Here’s our tasty trick: Heavy cream whips beautifully into Greek yogurt, creating a heavenly, fluffy topping that is delicious, light-as-air and every bit as decadent as the original with only half the amount of fat and calories. Lemon curd adds an intensely tart and bright flavor, while graham crackers make for a fun and simple “cake” layer.

CLASSIC made cooler.

+ graham crackers

Try this substitution for a fun and simple "cake" layer.

Sidney's version reduces this classic to just five lower-calorie ingredients.

INGREDIENTS:

1 1/2 cups 2% Greek yogurt

1 cup heavy cream

1/2 cup lemon curd

2 tablespoons lemon juice

1 teaspoon lemon zest

8 whole honey graham crackers

DIRECTIONS:

Line a 9-by-5-inch loaf pan with plastic wrap, allowing 4 inches of overhang. In a large bowl, beat yogurt and heavy cream until smooth with an electric mixture.  Fold in lemon curd, lemon juice, and lemon zest.

Fill the prepared pan with lemon cream mixture until it is about an inch from the top. Wedge a whole upright cracker, plus a half, horizontally into the cream along the long side of the pan, placing it so it just slightly off from the side. The cracker should be almost buried in the cream.  Continue with remaining crackers, each about a half inch or so away from the other, until almost to the other side of the pan. Top the pan with a layer of lemon cream; wrap cake in plastic wrap. Put any remaining lemon cream in an airtight container.  Place cake and lemon cream in the refrigerator for 6 to 8 hours, or overnight.

Uncover and invert the cake onto a plate or serving platter.  Remove plastic wrap. Spread a thin coat of remaining lemon cream over the top and sides of the cake.  Top with additional lemon zest.

OH my yum.

Frozen Peanut Butter Cups

MAKES 12 CUPS

It’s hard to imagine how you can make a chocolate peanut butter cup better than it already is. But we’ve done it! These indulgently rich sweet-and-salty treats have far less sugar than what you’ll find at the supermarket. And by freezing them, you can have an ice-cold bite of heaven any time of day without the melted chocolate mess! They’re also dangerously simple, sinfully delicious and delightfully easy: Now that’s an ice cream treat worth screaming about. Remember to let them sit just out the freezer for a few minutes before diving in.

INGREDIENTS

1 (12-ounce) bag dark chocolate melting wafers (such as Ghirardelli)

1 tablespoon coconut oil

3/4 cup natural creamy peanut butter, well stirred

1/2 cup full fat Greek yogurt

1/4 cup powdered sugar, sifted

1 teaspoon vanilla extract

DIRECTIONS:

Melt chocolate and coconut oil in a small saucepan or double boiler over low heat; stirring frequently until smooth. Keep warm.

While chocolate melts, combine peanut butter, yogurt, powdered sugar, and vanilla in a large bowl, stirring until very smooth.

Line a 12-cup muffin tin with paper liners.

+ a treat that can't be beat

Spoon 1 tablespoon of melted chocolate into each paper cup. Using an offset spatula or back of a spoon, spread chocolate lightly up the sides of each baking cup; make sure you have an even chocolate base at the bottom of each cup. Freeze 15 minutes or until firm.

Spoon about 1.5 to 2 tablespoons peanut butter mixture into the center of each cup.  Lightly press down the peanut butter mixture until flat and even.

Spoon remaining chocolate evenly over peanut butter, spreading chocolate evenly to the edge of each cup.  Sprinkle lightly with flake salt.  Freeze 2 hours or until firm.

Try this one. It's less sugar than the traditional treat and comes without the melt.

+

INGREDIENTS:

Mango Buttermilk Popsicles

MAKES 12 POPSICLES

Summer is peak mango season! And these treats balance the butterysmooth sweetness of a ripe mango with the tangy, bold flavors of buttermilk. Mangoes packed full of flavor and naturally sweet goodness, as well as antioxidants and fiber. Subbing buttermilk for part of the heavy cream gives these pops a refreshingly lower calorie and fat content—the touch of cream left lends the perfect amount of richness. And, if you can find them, splurge on vanilla beans. They’re worth it in this dessert.

4 cups cubed peeled ripe mango (about 4 mangoes)

3/4 cup low fat buttermilk, divided

1 vanilla bean, split lengthwise

1/4 cup heavy cream

2 tablespoons honey

DIRECTIONS:

Combine 4 cups mango and 1/4 cup buttermilk in a food processor.  Scrape seeds from vanilla bean; add to food processor.  Process until very smooth.

In a separate bowl, combine remaining ½ cup buttermilk, cream, and honey.  Whisk vigorously until smooth.  Add mango mixture, alternating with buttermilk mixture, into frozen popsicle molds.  Freeze overnight.

GRAB YOUR WALKING SHOES & GET READY:

WALK OF LIFE 2023

ON THE WAY!

The Joy to Life Foundation is already hard at work making big plans for the 2023 Walk of Life in October, and you do not want to miss out. Think the event is just another boring 5K walk? Think again! There’s fun amid the fundraising around every corner. This year, participants will have a chance to not only play games on the 5K route but be treated to a variety of entertainment as well. And, since Halloween will be close at hand, we’ll be asking all the kids (and even the big kids) who come to the Walk to wear a costume so they can collect treats along the way. The fun doesn’t stop when you cross the finish line! Everyone is invited to make their way down to the Riverfront Celebration to relax and enjoy food trucks, music, games and amazing activities for all ages. Best of all, everyone who attends will be helping Joy to Life continue to provide mammograms and other essential breast health services to those who need them in all 67 Alabama counties.

Photography by Big Dreamz Creative

PLAY IN PINK NEW FUN GAMES!

WIDENING THE WALK

These “Panthers on the Prowl for a Cure” raised awareness in their community and beyond as well as life-saving funds for Joy to Life.

Just because the official Joy to Life Foundation Walk of Life has moved to October, that didn’t stop Angie Rigsby and her crew from holding their version in April. Rigsby, a two-time breast cancer survivor, has put on her event in Eclectic for several years, and this year the crowd that showed up to walk in support of Joy to Life included locals, as well as people from Auburn and Columbus, Georgia. These “Panthers on the Prowl for a Cure” raised awareness in their community and beyond as well as life-saving funds for Joy to Life, and we can’t thank them enough! Rigsby and her group will be bringing a team to the official Walk of Life in October, so we all are looking forward to seeing them again during Breast Cancer Awareness Month.

Joy to Life is turning Riverwalk Stadium

PINK again this year.

The foundation has teamed up with the Montgomery Biscuits this season to raise breast cancer awareness and have some fun at the same time. Attendees of Biscuits’ home games will be given the chance to compete in one of three Joy to Life-themed contests between innings—the Trash Dash (contestants have to race against each other to fill up a Joy to Life pink trash can with pink bags), Pink Can Corn Hole (like regular cornhole, but with Joy to Life pink trash cans) and Tag-You’re Pink (contestants have to correctly guess what three out of five Joy to Life personalized car tags shown on the stadium’s video board say.) Winners walk away with some great prizes. Want to get in on the fun? Just come to any Montgomery Biscuits home game for your chance to play.

Photography by Big Dreamz Creative

Photography by Big Dreamz Creative

Great

PODCAST EPISODES

PODCASTS. JOY MAGAZINE. SOCIAL MEDIA. Get news and information in a variety of formats Find them all at joytolife.org.

NEW EPISODES MADE WITH !

Susan Reed, Vice President of Oncology Services and Administrator at the Montgomery Cancer Center, has a very personal relationship with cancer. She herself is a cancer survivor (thyroid cancer), and her husband Darren was diagnosed with colon cancer early on in their marriage. While many people might have a less-than-positive perspective after all this, Susan chooses to look at things differently. “Cancer has molded and shaped my life in so many wonderful and beautiful ways,” she said. She stressed that her position at the Montgomery Cancer Center gives her a “front row seat to hope every day,” and that her real life experiences help to frame every decision she makes when dealing with patients, families and the Cancer Center staff. Reed’s unique outlook as a cancer patient, caregiver and healthcare professional is insightful, inspirational and most of all–joyful! Listen at joytolife.org or wherever you get your podcasts.

SUSAN REED

Photography by Big Dreamz Creative

DR. PAM STRICKLAND

A NEW CAMPAIGN FOR EARLY DETECTION

Participants in One55 can choose their level of support, DONATING $15, $55 OR $155

ONE IN EIGHT WOMEN WILL BE DIAGNOSED WITH BREAST CANCER, AND MORE POTENTIAL CANCERS ARE BEING IDENTIFIED IN YOUNGER WOMEN, INCLUDING THOSE IN THEIR 30S, 20S AND EVEN TEENS.

This quote from Dr. Pam Strickland sums up her approach to her work–offering a full range of surgical services to women with breast cancer and other breast diseases. She is a board-certified general surgeon with nearly 30 years’ experience specializing in breast surgery and she, along with her associate Dr. Katelin Holmes are the only surgeons in Alabama to offer their patients an exciting new technology called Magseed.

Joy to Life co-founders Joy and Dickie Blondheim sat down with Dr. Strickland and found out more about her practice and how she uses a combination of technology and compassionate care to treat patients with breast cancer or any breast-related disease diagnosis.

If you’d like to know more about Dr. Strickland or her practice, visit baptistbreastsurgery.com.

Early detection is crucial in the treatment of breast cancer, and mammograms have been, and continue to be, the first service of choice to diagnose a potential cancer. Currently, the cost of a mammogram is $155, an amount that may be out of reach for many. That’s why Joy to Life has launched the One55 campaign, to help fund mammograms and more throughout Alabama. Participants in One55 can choose their level of support, donating $15, $55 or $155, and as a thank you, every donor receives JOY Magazine delivered to their home as well as a special gift. Every dollar counts, and every dollar stays in Alabama. Ready to make a donation? Visit the JOY Magazine website and look for the One55 logo. You’re just a few clicks away from possibly saving someone’s life.

“THIS IS A PROBLEM, BUT WE CAN FIX IT. IT WILL TAKE WORK, BUT WE CAN FIX THIS.”

Photography by Big Dreamz Creative

In 2016, in Arkansas, the founder of the Little Free Pantry project took a big idea and executed it in a small way, choosing a hyperlocal approach. She was inspired by the cheery wooden boxes of Little Free Libraries that contain books for folks to share.

FEED THY NEIGHBOR

Little Free Pantries are feeding needs all over the country and starting to sprout up in Alabama too.

know this is what I am supposed to be doing,” says Jenny Milwee. She isn’t motivated to do her part for the Little Free Pantry she supplies in Clanton. She isn’t driven. She’s called. And Milwee believes we are all called to do for others in some way. Her way is with food.

Milwee is in charge of providing the canned goods, cereal, crackers, peanut butter, beans, rice, Kleenex, toothpaste and more for the small box on a post out front of her church. The box is a Little Free Pantry and is one of thousands in neighborhoods and cities across the country, and never has it or its companions been more crucial.

BY JENNIFER S. KORNEGAY

but recent rises in food prices have only exacerbated the issue. As the cost to feed ourselves inches upward, so too does the number of people who find themselves without enough nutritious food. The Little Free Pantry movement addresses food insecurity and does it in a highly accessible way.

The now-global initiative began when one lady saw her neighbors struggling and took action to help. In 2016, in Arkansas, the founder of the Little Free Pantry project took a big idea and executed it in a small way, choosing a hyper-local approach. Inspired by the cheery wooden boxes of Little Free Libraries that contain books for folks to share, she affixed a box to a wooden pole in her community and stuffed it with food and personal hygiene items. Anyone who needed something in that first Little Free Pantry was encouraged to take it. And those who had a bit more than they needed were encouraged to leave something in the box. The process remains unchanged: Anyone can access a LFP box and take what they need, no cost and no questions. People can and do donate, and it’s just as easy. Just leave what you can in a LFP box.

In Clanton, the generosity of church members and others in the community provides the funds Milwee uses to purchase the items for its Little Free Pantry (and two church employees watch it and fill it with the items she brings). And she’s thrifty. “So far, we’ve always had enough, but I’m always looking for deals, always searching for good sources of food,” she says. “When I find a low price on peanut butter, I’ve been known to buy a couple thousand jars at a time.”

Nobody coming to the Little Free Pantry is leaving empty-handed, but the need in the area is great. “Our church has been helping fight hunger even before we put in the LFP,” Milwee says. The congregation’s beans and rice ministry (handing out packages with a bag of rice, bag of beans, maybe some of that prized peanut butter and fresh veggies too) has been feeding the

community for years. “But the LFP model is unique and nice because it makes it so easy for someone to grab what they need,” she says.

The desire to expand its response to hunger prompted the former priest at Trinity Episcopal Church to instantly say “yes” when a group from nearby Alabaster asked if it could put a LFP at the church. “It was about five years ago. They constructed it, and we thought they’d be putting food in, but then, that stopped, so we stepped up,” Milwee says.

She’s been at it ever since, moving up and down grocery and market aisles, keeping a keen eye out for specials and price reductions to ensure there’s the right amount of non-perishable food at the church to nourish four to six families a week.

Back in March, the Clanton LFP was able to start purchasing food from The Montgomery Area Food bank, which stretches its dollars a lot farther. “There’s a lot of hunger in Chilton County,” she says, “and I was not really aware of that before our church began our

Food insecurity has been a pressing problem across the United States and all over Alabama for decades,

It’s a pretty simple way to fight hunger, and I feel like it has been a big help for those in need in our community.”

- Jenny Milwee

Photography by Big Dreamz Creative

beans and rice program. The LPF has been such a blessing; it gets cleaned out every week, and then we fill it back up.”

Milwee and others at the church don’t often know who gets what or when, and according to her, that’s a positive of the LPF model.

“Because people can access the LPF without interaction, it’s a good way to reach those who may be intimated by the idea of walking into a food bank or hesitant to talk to someone.”

But sometimes, they do learn who they are helping and even establish relationships that allow them to give further aid. “There’s a lady right in the church neighborhood who sometimes uses the LPF, and she has come into the church and talked to the priest,” Milwee says. “She has attended services. So, this opens a door to also allow us to feed more than physical hunger.”

Milwee hopes their LFP and its success encourages other churches, organizations or even individuals to get involved and donate and even put up their own box. “It’s a pretty simple way to fight hunger, and I feel like it has been a big help for those in need in our community,” she says. “It makes me happy to be a part of it.”

If you want to start a LFP in your community or want more info on what to donate to existing LFPs, visit littlefreepantry.org.

Little Effort. Big Impact

Food insecurity affects the physical and mental well-being of people of all ages. Individuals who are food insecure are also more likely to develop and have difficulty managing chronic diseases such as high blood pressure or diabetes. Lita Chatham, assistant director of The Alabama Department of Public Health’s Nutrition and Physical Activity Division, and her colleagues work to fight hunger insecurity and improve access to nutritious food throughout the state. They were excited to learn about LFPs in the Alabama and are hoping to spread awareness of this community-based effort to provide food to those in need. “Whether they are trying to make it to the next paycheck or looking to supplement what they’re able to afford, there are people in every community that just need a little help. Fortunately, those who are willing to lend a helping hand can do so easily by leaving items inside a Little Free Pantry for others to take what they need.,” she said. “We love to see communities working together to support one another, so, we’re happy to help get the word out.”

If you struggle to have enough food for yourself and your family, or struggle to afford nutritious foods such as fruits and vegetables, you are not alone and there are resources that may be able to help. Visit littlefreepantry.org to find a LFP near you or visit ADPH’s website at alabamapublichealth.gov/npa for information on additional resources.

Today, the Little Free Pantry project is huge but remains true to its grassroots; it’s not a formal nonprofit. It’s still just neighbors helping neighbors. But it’s growing to impact neighborhoods across America. LFP’s current map shows more than 2,300 locations.

HEIGHTEN YOUR HI KE

Take your next hike to the next level with these tips from a local certified hiking guide.

By Jennifer S. Kornegay

Hiking provides myriad benefits.

You fill your lungs with fresh air. You’re getting physical exercise. You’re immersing yourself in Mother Nature in a way that can destress and declutter your mind. A good hike is good medicine. Plus, it’s an activity for almost everyone. Since trails range from easy and flat to strenuous and steep, every age and every walk of life can find the right hike for them. And there’s not a lot of specialized skill or equipment required. So, getting outdoors and taking a hike is kinda a no-brainer. But with just a little extra intentional effort, you can get even more out of your walks in the woods. Read on to learn how to elevate your time outside.

PUTTING TOO MUCH PLANNING INTO YOUR FUN MAY SOUND COUNTERINTUITIVE, but a little thought ahead of a hike will help ensure more enjoyment. First, know where you are going. Have a paper map of your route in your pocket. A trail app on your phone is great, but if you venture into no-cell-signal territory, you’ll need a backup. Avid hiker an ambassador for Girl’s Who Hike Alabama Melissa Orr added, “Hikes are not the same as walking in the park, so it is important to study the trail beforehand,” she says. “Also, join a group on social media to ask questions and get advice from others who have done the trail. It’s better to be overprepared than under.”

Plan Ahead

On the Trail

Pack Snacks

Next, pack some food and plenty of water, even for shorter hikes, so you can stay properly fueled and hydrated. Being “hangry” on a hike will quickly suck all the pleasure out of this pastime. Snacks like dried fruit, nuts and jerky are all good choices to keep your blood-sugar stable, and they’re light and easy to carry. Finally, check the weather before you head out so you’ll be dressed for hiking success or, if dangerous storms are possible, you can avoid getting caught in them.

Take a Friend

A solo hike can be soothing. Sometimes, we need to be alone with our thoughts. But adding a friend to your hiking adventure only amps up the opportunities for a good time. When you come upon pretty plants, cool bugs or a stellar view, you’ve got someone to share the wonder with. And trail time together can lead to deep and insightful conversations. If you do go it alone, make sure you tell someone else where you’re going.

Pick Your Pace

Don’t overdo it at the beginning of your hike. Listen to your body and be aware of how you feel so you can find a comfy pace, one you can maintain for the duration of the hike. Consider getting a sturdy walking stick too.

You don’t need a lot of fancy gear for a healthy hike, but you do need good shoes that fit well. When trying on hiking shoes, make sure they fit snug all over but are not tight or pinching anywhere. You want some wiggle room for your toes too.

Leave No Trace

Follow the hiking golden rule: Leave only footprints, take only pictures. Don’t pick that pretty bloom or trample that fuzzy moss by veering off the marked trail. “Be aware of living creatures as you step into their home. Be respectful to them by not disturbing their habitat,” Orr says. And be sure to stow empty water bottles and snack trash in your backpack (or pocket on a shorter hike.) Also, be courteous and friendly to other hikers you might meet on your way.

Notice Na ture

The entire point of hiking outside, instead of walking on a treadmill in a health club, is to be amid nature. So, stop and smell those wildflowers. Sit a spell on that big rock outcrop and sky-gaze. Listen for bird calls. Look around for little critters like salamanders and flitting butterflies. Pull out your phone to snap some pics, but don’t be lured into checking email or scrolling through social media. “I always go into a hike with the mindset of being with nature and resetting my mind,” says Orr. “You have to stop and look at your surroundings to be thankful for the beauty of the world and forest. Let the trail heal your soul or remind you of the simple things we let pass us by.”

“The Pinhoti Trail is by far my favorite,” says hiker Melssia Orr. “It’s 335 miles of trail in Alabama and Georgia and will take you places you never knew where hiding behind the trees.”

GIRL’S Ge t Outside!

Girl’s Who Hike Alabama is a women-only hiking group active all over the state. “We empower women in the woods and with other things to help them be comfortable on the trails or even camping,” says hiker and GWH ambassador Melissa Orr, who got into the group after becoming an emptynester. “As a mother of two grown sons, I felt lost and wanted to find something bigger than myself. The trails have helped me connect with other women and do things we never thought we could do.”

Who Qualifies for WIC?

• Pregnant women

• Women who have had a baby in the past 6 months

• Women who are currently breastfeeding (up to baby’s first birthday)

Children up to age 5

Pregnant women and children 1-5 years old may get milk, eggs, cheese, yogurt, juice, cereal, whole grain bread, pasta or brown rice, beans or peanut butter, and fruits and vegetables. Breastfeeding women may get all these foods plus tuna or salmon and extra milk, cheese, and eggs. Infants may get infant formula if not fully breastfed, and infant cereal, fruits, and vegetables.

WIC Income Guidelines

Income guidelines have increased for 2023, which means more families may be eligible!

• Current participation in Medicaid, SNAP or Family Assistance will qualify the applicant for WIC benefits.

• Check the income guidelines to see if your family is eligible, and contact your local county health department or WIC agency to apply.

GIVING UP GLUTEN?

For some, going gluten-free is a diet fad; for others, it’s the only treatment for a disease that’s recently been on the rise.

CELIAC, SAY WHAT?

IS GLUTEN THE PROBLEM?

GF. WE SEE THESE TWO LETTERS A LOT NOW.

There are sections in grocery stores devoted to them; notations on menus designating certain dishes as GF; entire cookbooks and recipe blogs cover the concept. Gluten free is a common phrase today, but even 20 years ago, the concept of avoiding gluten was known only to a few. Now, with an increase in celiac disease cases showing up nationwide, it’s in almost everyone’s vocabulary. Still, for those not dealing with the disease, many questions remain.

There’s currently no cure for celiac disease, and the only treatment is no longer eating gluten. By following a strict gluten-free diet, most people with celiac experience fewer or no more troublesome symptoms.

WHAT IS CELIAC?

Celiac disease is an autoimmune disease that causes an unnatural immune reaction to the ingestion of gluten—a protein found in wheat, barley and rye—in the small intestine. When someone with celiac eats foods containing gluten, this immune response attacks villi, small fingerlike projections that line the small intestine, eventually damaging them so they can no longer absorb nutrients from food. This is called malabsorption and can lead to malnutrition, inclucing iron-deficiency anemia, vitamin-deficiency anemia, vitamin D deficiency and low levels of electrolytes such as calcium.

Malnutrition leads to a host of other health problems caused from lack of proper nutrition, including diarrhea, fatigue, weight loss, bloating and anemia, as well as other diseases and conditions. In children, the malnutrition celiac brings on can stunt growth and delay development.

A TRUTH SANDWICH:

There’s currently no cure for celiac disease, and the only treatment is no longer eating gluten. By following a strict gluten-free diet, most people with celiac experience fewer or no more troublesome symptoms, and their intestinal damage will heal over time. This can be difficult, but thanks to more information and more readily available gluten-free products and gluten-free options at restaurants, it can be done.

IS CELIAC AN ALLERGY?

A FEW MORE FACTS:

WHAT CAUSES IT?

Celiac disease can develop at any age after people start consuming gluten. Its cause is still not fully understood, but most experts believe it only occurs in people who have specific genes. Not all people with these genes will develop celiac, but for those that do, some research suggests that other factors “turn on” the disease, such as a high number of infections in childhood, changes to the microbiome in the digestive track or some kind of major physical stress that taxes the immune system, such as surgery, a serious illness or even a severe emotional event.

Because it has a genetic component, celiac disease runs in families. People with a first-degree relative with celiac disease (parent, child, sibling) have a 1 in 10 risk of developing celiac disease themselves.

HOW IS IT DIAGNOSED?

There are more than 200 known celiac disease symptoms occurring in both the digestive system and other parts of the body (see the list to the right). Some have no digestive symptoms at all but begin to show symptoms in other areas when malnutrition sets in. Some people develop celiac disease as a child. For others, the disease only presents later, when they are adults.

For those showing celiac symptoms—again, often malabsorption symptoms—diagnosis begins with a blood test. If it is positive, the diagnosis is confirmed with an endoscope procedure to look in the small intestine and take tissue for a biopsy to confirm the diagnosis.

CELIAC IS SERIOUS

Those who don’t suffer serious symptoms due to their celiac may wonder why they’d bother going gluten free. Here’s why: Left untreated, celiac disease can bring on serious health problems. Untreated celiac can lead to the development of other autoimmune disorders including type 1 diabetes, lupus and multiple sclerosis, as well as infertility, osteoporosis, heart disease and intestinal cancers.

CLASSIC CELIAC SYMPTOMS

Abdominal pain

Bloating and gas

Cognitive impairment

Constipation

Diarrhea

Depression and anxiety

Fatigue

Headaches or migraines

Iron-deficiency anemia

Itchy, blistery skin rash (dermatitis herpetiformis)

Joint pain

Missed periods

Mouth ulcers and canker sores

Nausea and vomiting

Osteoporosis and osteomalacia

Peripheral neuropathy

Reduced functioning of the spleen (hyposplenism)

Weight loss

According to the Celiac Disease Foundation, it’s estimated that

1 IN 100 PEOPLE HAVE CELIAC WORLDWIDE,

but only about 30 percent of those are properly diagnosed.

GLUTEN-FREE & STILL GRINNING!

If you’ve recently been put on a gluten-free diet, looking over the long list of things you can no longer eat may be a bit depressing, but buck up! There are plenty of non-processed, naturally gluten-free foods like rice, corn, buckwheat, quinoa, soy, tapioca and potato that you can still enjoy. Guess what? There’s even gluten-free beer available.

CELIAC VS. GLUTEN INTOLERANCE: WHAT’S THE DIFFERENCE?

There is a growing number of people who experience negative affects— symptoms like bloating, stomach cramps and diarrhea—after eating gluten who do not have celiac. These people have a gluten intolerance (also called non-celiac gluten sensitivity). Gluten intolerance is not an autoimmune disease like celiac and usually does not have the same potential to cause serious and systemic health problems like celiac can. While someone with celiac must avoid gluten for life, those with an intolerance may get relief from symptoms by simply reducing the amount of gluten they eat.

IS GLUTEN FREE FOR ME?

THINK ABOUT IT.

A gluten-free diet is essential for those with celiac and important for those with gluten-intolerance. But if you don’t suffer from these conditions, there’s really no reason to jump on the gluten-free train. It is not a healthy— or effective—way to lose weight, and it will offer you no health benefits. If fact, cutting out foods with gluten, like good-for-you whole grains, could have a detrimental effect on your overall nutrition, and therefore, your overall health.

DON'TLETOTHERS CROSSTHELINE. THEBENEFITS OFBOUNDARIES

It’s

We are all bombarded daily with the wants, needs — and sometimes demands — of others in our lives. While it’s healthy to be in giveand-take relationships, if you constantly over-give and over-do, you’ll soon be depleted. And you could end up resentful too, which quickly undermines the strength of your friend, family and coworker connections. Balance is key, and you can achieve it by identifying your boundaries and limits and then sharing those honestly with others. Here’s how:

Understand the benefits of boundaries.

While the phrase “setting boundaries” sounds like you’re fencing yourself off from the world, the opposite is true. When proper boundaries are in place, you’re better able to establish and maintain close and healthy relationships with others. Don’t think of limits and boundaries as selfish; they’re not.

not selfish to conserve some of your time and resources; it’s the definition of self-care.

Learn why it’s healthy to know your limits and set boundaries and how to do it.

BOUNDARY BASICS

WE ALL HAVE THE RIGHT TO: RIGHT OF WAY

• say no without shame or guilt.

• see our needs as important as the needs of others.

• see value in your own opinions.

• not feel pressured to rise up to others’ unrealistic expectations.

• be treated with respect and dignity.

Boundaries make you better for others. Making the effort to preserve your time and your emotional energy is a form of self-care. Only when you first care for yourself can you authentically care for and give to others in your life.

Boundaries and limits aren’t set in stone.

Most things about you and your life change over time. Your priorities shift. Your personal needs and perspectives evolve. Your boundaries and limits should be flexible, too, so they can grow with you. Take the time to think through your current boundaries and how well they work with your current interests, commitments and relationships. If you need to reassess and redraw the lines, do.

Embrace the diversity of boundaries. Setting limits and boundaries isn’t a one-size-fits-all exercise. Everyone is different, therefore, the way we each need to relate to others is different too. Many things affect where our individual and unique boundary lines lie: What we were taught growing up, where we come from, our personality type, even our ethnicity and religion. All of these things should be taken into account when you work to identify the boundaries that make you most comfortable.

HOW TO KEEP BOUNDARIES:

Once you know what your limits are, practice makes perfect in maintaining them.

• Clearly communicate your boundaries to others so you set the right expectations in them.

• Be honest and assertive when you say no.

• Respect others when they say no, too.

• You control your boundaries; don’t let them control you. Again, they should be flexible and work to your benefit.

Therearesomecommon threads.Whenitcomesto limitsandboundaries,weall havesomebasicrightsthat shouldunderpinthem.

Pamela Strickland, MD and Katelin Holmes, DO