JOY Magazine--Fall 2020

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JOY BRINGING ALABAMA TO LIFE

Look ut COOLER DAYS AHEAD

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FAVORITE FALL HIKES

Established in 1991, OB-GYN Associates of Montgomery provides comprehensive obstetric and gynecologic services. The practice also offers gynecological surgical services and the most innovative up-to-date Robotic Davinci Surgeries. The OB-GYN team of physicians, midwives, and nurse practitioners, strive to provide excellence in women’s healthcare and are welcoming new patients.

Passion for Women’s Health Services Gynecology Obstetrics Bone Density Weight Loss Urodynamics Bioidentical Hormone Pellet Therapy Nurse Midwifery Routine Mammograms PTNS (Percutaneous Posterior Nerve Stimulation) – A low risk, non-surgical treatment for Overactive bladder and similar symptoms Pelvic Floor Rehabilitation – A treatment of bladder, bowel, and pelvic pain disorders.

Mona Lisa Laser for Vaginal Rejuvenation – A simple, safe, and clinically proven laser therapy used to treat a variety of vaginal health issues due to low estrogen, including intimacy.

Gregory Waller, M.D. Allen Dupre, M.D. Keith Martin, M.D. Benjamin Griggs, M.D. Matthew Phillips, M.D. Joseph Desautles, M.D. Paula Sullivan, D.O.

Charla Smith, CNM Dana Moorer, CNM Hayley Carnes, CNM

Della Fuller, CRNP Tracey Mendelsohn, CRNP Michelle Aplin, CRNP Brittney Mount, CRNP Terry Singletary, CRNP Frances Rutledge, CRNP

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630 McQueen Smith Road

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W W W. O B G Y N M O N T G O M E R Y. C O M

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We also offer relief from venous ulcers. It’s time to feel good in your own skin, again.

Visit VeinCenterofAlabama.com to learn more and schedule a free screening.

READ THE MAGAZINE. PURCHASE THE TAG FOR YOUR CAR, TRUCK, MOTORCYCLE OR BOAT. BUY THE TRASH CAN. SUPPORT THE WALK OF LIFE EACH SPRING. 100% OF THE PROCEEDS STAY IN ALABAMA!

Thanks to your support, we’ve provided over 95,000 mammograms and hundreds of screenings and physician visits to the underserved in our state. But the best news—through our efforts hundreds of cancers have been diagnosed and treated. Lives have been saved. And that’s what makes us joyful!

VISIT O UR WEBSITE

J OY T O L I F E . O R G TO LEARN ABO UT MO RE WAYS TO SUPPO RT O UR MISSIO N , PLUS TH E LATEST N EWS AN D UPCO MIN G EVE N TS .

JOY TO LIFE P R O V I D E S L I F E S AV I N G M A M M O G R A M S A N D B R E A S T S C R E E N I N G S I N E V E RY C O U N T Y I N O U R S TAT E .

JOY

It's fall!

Looking at our cover shot of Rick Hendricks has me already dreaming

BRINGING ALABAMA TO LIFE

Photography by Big Dreamz Creative.

about cool days that allow me to pursue peaceful exploration during a walk, a run or a hike. Hiking is absolutely invigorating, and I can’t wait to take advantage of all the glorious trails in Alabama, including those we feature in the article on “fave fall hikes.” It shares a variety

“tiny art” to the importance of

of options all over the state that will

weight training to keep our bodies

certainly entice you to “lace up” and

healthy and strong, you will learn

go for a hike.

about something that you didn’t know before.

Our story in the “Real Life” section of JOY magazine this issue is very

As we continue to move through our

special indeed. We are highlighting

lives carefully during the pandemic,

Hayden McDonald, a young mother

I want to wish you all a safe and

of three who is battling breast cancer.

healthy fall season. Let’s continue to

I have known Hayden a long time,

follow the rules of science and wear

and I know that her energy and love

masks to protect each other. Be kind.

of exercise has served her well in

Be patient. Remember, we are all in

her fight against breast cancer. She

this together!

and her family are definitely upbeat people, and, as most survivors will

Wishing you health, happiness and

tell you, “the power of prayer” has

Joy to Life!

kept her strong and positive during

JTL Publishing EDITOR Joy Blondheim MANAGING EDITOR Jennifer Stewart Kornegay ART DIRECTOR Erika Rowe Tracy DIGITAL MEDIA PRODUCERS Big Dreamz Creative MARKETING & DISTRIBUTION exploreMedia 334.578.7810

AD CREATIVE AND SALES Heather Cooper, Shelby Shubird, and Christina Bennett COPY EDITOR

this difficult period.

Jenny Enslen Stubbs

Truly every article in our fall issue is special. From artist Leigh Anne

Joy Blondheim

Newell’s beautiful and intriguing

Editor & Co-Founder, Joy to Life Foundation

WE’LL KEEP MOVING:

PUBLISHER

CONTRIBUTING WRITERS Kym Klass, Jennifer Stewart Kornegay, Kimberley Carter Spivey and Jenny Enslen Stubbs

2021 WALK OF LIFE Reimagined

CONTRIBUTING PHOTOGRAPHERS Big Dreamz Creative

WOL Reimagined will offer a multitude of opportunities for you to participate, to fundraise, to reconnect, to celebrate and to make a meaningful difference.

Visit joytolife.org to learn how you can get involved and keep the momentum going!

COVER PHOTOGRAPHY Nancy Fields/Big Dreamz Creative

From October 2020 through the Spring of 2021,

Joy is published quarterly by JTL Publishing. © 2020 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.

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Image courtesy of Alabama Tourism Department.

ON THE COVER:

CONTENT Photography by Big Dreamz Creative.

Photography by Michelle Consuegra.

08 32 GREAT GOODS Products & Gear

16 THE DISH

36 REAL LIFE

Eat & Be Merry

A Discussion with Hayden McDonald

18 WHOLE LIVING

38 EVERYDAY JOY

20 ON THE MOVE

42 TO LIFE

Getting Back to Basics Big thanks to our cover guy Rick Hendricks. Not only did he take the time to share his smile with us, the popular radio personality and voice of the Montgomery Biscuits baseball team has always been a bright light in our community, giving of his time and talents to support multiple local nonprofits and other organizations doing good work.

So thanks, Rick, for all you do!

FEATURES

28

Go Strong

24 FIT FOR KIDS Blast Off!

News & Happenings with the Joy to Life Foundation

The Value of Vitamins

46 SKIN DEEP

The Truth Behind Skincare & Makeup Labels

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BRINGING ALABAMA TO LIFE

Grab a few energy bars, lace up your hiking boots and head outside for an invigorating day of trail treks.

EXPLORE OUR STATE IN ANY DIRECTION.

Fave FALL HIKES

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As summer’s blistering heat begins its retreat, the cooler temps and vibrant colors of fall call us outdoors. Autumn brings with it the opportunity for practically perfect hiking experiences all over Alabama. Here are a few favorite spots scattered across the state that offer escapes deep into forests

Photography by John DenneyIII. Courtesy of Alabama Tourism Department.

GET OUTSIDE, ALABAMA

and woodsy wonderlands, up rocky mountainsides and down

BY JENNIFER KORNEGAY

to glittering waterfalls.

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BRINGING ALABAMA TO LIFE BRINGING ALABAMA TO LIFE

Images by Chris Granger.. Courtesy of Alabama Tourism Department.

NORTH ALABAMA

Cheaha State Park Trails Delta No. of trails: 12 Highlight: Alabama’s highest point at 2.407 feet

Black Creek Trails Gadsden

At its peak of 2,407 feet, the top of Mount Cheaha is

No. of trails: 15

Alabama's highest point. It sits within Cheaha State Park, which offers multiple trails for hiking through the

Highlight: 90-foot waterfall

surrounding 280,000-acre Talladega National Forest.

Located not far from downtown Gadsden within the 250acre Noccalula Falls Park, the Black Creek Trails system boasts 15 separate trails, ranging from easy to moderate and including one steep trek that takes you down and under the park’s centerpiece, the 90-foot-high waterfall.

Torrents of shimmering water take a dramatic plunge

Wooded hamlets, rocky outcrops and even a few waterfalls provide scenic splendor around every bend. Bald Rock Trail is an easy ½ mile hike, while the Lake Trail is a little more strenuous. Pulpit Rock Trail leads to a lofty perch with breath-taking vistas awash in the blazing colors of autumn. There’s even a handicap-accessible boardwalk

to form the cascade; according to local stories, so did a

trail at the park.

Cherokee princess with the same name. In a tragic end to

The park also has trailhead access to the Odum Scout

a Romeo & Juliet-style love story, Noccalula threw herself

Trail, which traverses 11 miles of eastern deciduous and

over the falls instead of forsaking her true love by being

pine forests, as well as the 110-mile-long Pinhoti National

forced to marry another.

Recreation Trail.

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Photography by Guohai Jin. Courtesy of Alabama Tourism Department.

DeSoto State Park Trails

this adventure is not recommend for small children.

When you reach the trailhead at the top of the falls,

Mentone

carefully watch your step and stay away from the edge.

No. of trails: Over 30 miles of trails

The rocks are slick, and one mistake could lead to a fatal

Highlight: 104-foot-tall DeSoto Falls

plunge. Keep your caution level high while making your descent on the trail to reach the bottom of the falls too.

craggy rock ledge to create the 104-foot-tall DeSoto Falls. An easy stroll down the Boardwalk Trail leads from the parking area to an observation point that provides a lovely look at the falls as it breaks into the glassy pool below. There are also 13 miles of other trails to be traversed, including the more strenuous Little

Image courtesy of Ruffner Mountain.

In Northeast Alabama, Little River hurls itself over a

River Canyon Trail, which leads down to the bottom of the waterfall for a different perspective. And there are additional, smaller cascades awaiting you too along the 2.9-mile Waterfall Loop trail, which winds you past Azalea Cascade, Lost Falls and Laurel Falls.

Ruffner Mountain Nature Preserve Trails

Falling Rock Falls Trail Montevallo

Birmingham

No. of trails: 1.8 round trip trail

No. of trails: 14 miles of trails

Highlight: 90-foot falls and cave

Highlight: Mine History Hikes (check the schedule)

This out-and-back hike in the Cahaba River Wildlife

In Birmingham, this 1,000-acre nature

Management Area is a 1.8 mile round trip. At the end

lover’s nirvana pays tribute to the area’s industrial

of your journey, a glittering 90-foot cascade awaits.

heritage. Much of its hilly lands were once mined

The tumbling water throws off a cooling mist, and the

for iron ore that was utilized at nearby Sloss Furnaces.

cave behind it beckons you inside to explore. A word of

Twelve miles of trails traverse the preserve, ranging

warning, though: There have been accidents here, and

from easy to strenuous.

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BRINGING ALABAMA TO LIFE

CENTRAL ALABAMA

Cherokee Ridge Alpine Trail Dadeville No. of trails: 7

Designated for hikers only, this trail system runs through the Tallapoosa River Valley along the shores of the 40,000-acre Lake Martin. It is easily one of the state’s most scenic hikes, offering options to hike as little as 1 and as long as 11 miles of looping trails through diverse terrain on the banks of the lake, up to rocky bluffs, past clear-flowing creeks all under the shadows of big leaf magnolia, dogwood and pine trees.

Maintained by the non-profit Cherokee Ridge

Bartram National Recreation Trail

Alpine Trail Association (CRATA), all of its trails

Tuskegee

are well groomed and plainly marked with maps.

No. of trails: 15 mile loop

A favorite of this trail system is the Smith

Highlight: A dose of history

Mountain Alpine Trail, which takes you to the highest elevation around the lake. The trek is

The first National Recreation Trail designated in Alabama, the

short but steep both up and back but rewards

Bartram Trail near Tuskegee provides a long, but moderate,

you with stunning views from the craggy

walk through the Tuskegee National Forest, at 15 miles out and

peak of Smith Mountain, with jagged rocks

back. It is divided into two distinct sections, so you can choose

and boulders scattered across a series of plateaus.

to do only half. The east section is mostly small hills through

Crowning this natural formation is a historic

pines, but there are no steep inclines, while the west section is

90-foot-tall fire tower that was built in 1939 as

mostly flat throughout and weaves through dense woodlands

a lookout point for forest fire detection. It was

of birch as well as some thick stands of magnolias and over

decommissioned in 1980 and fell into disrepair,

marshland (on boardwalks) punctuated with wildflowers.

but in 2010, when Smith Mountain became part

Take your time to look for wildlife and feel free to give your

of the Cherokee Ridge Alpine Trail Association,

feet a break with a pit stop at one of the benches along the trail.

the group began a restoration that allowed it to

Each has a quote from the trail’s namesake, famous botanist

be safely opened to the public.

William Bartram.

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Image courtesy of Cherokee Ridge Alpine Trail Association .

Highlight: Historic 90-foot-tall fire tower

Bon Secour Wildlife Refuge Gulf Shores Southeast Region.

Inset images courtesy of U.S. Fish & Wildlife Services

Image courtesy of Alabama Tourism Department.

SOUTH ALABAMA

No. of trails: 4 Highlight: Annual monarch butterfly migration Walk one of the nature trails at Bon Secour Wildlife Refuge in Alabama, and it’s like taking a step back in time. These protected lands in and around Gulf Shores boast a unique feature—the last intact dune ecosystem in the state. Part of the network of national wildlife refuges that is 545 strong, Bon Secour contains 7,000 acres of wildlife habitat for migratory birds, nesting sea turtles and the endangered Alabama beach mouse. While it is one of the smaller National Wildlife

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BRINGING ALABAMA TO LIFE

Refuges, it is no less essential. As a last bastion for some of the species it protects, the name Bon Secour, meaning “safe harbor” in French, is certainly fitting.

Its flat, easy trails make for a great nature walk amid beautiful landscapes. You’ll trek through maritime forest on your way to huge 30-foot dunes before you reach the Gulf. If you hike at dawn or dusk, you have a good chance of getting lucky and spotting a bobcat or a fox. And in October, you might hit the annual monarch butterfly migration.

A

ABAM L A

: The Alabama Tourism

F DER-

a list of “20 for 2020” that

Image courtesy of Cathedral Caverns.

ON

U

W

LL

Department has created

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highlights 20 of our state’s most awe-inspiring natural wonders.

Several of our fave fall hikes made the cut, but here are just three of the other amazing outdoor experiences on the list

Cathedral Caverns, Woodville

that we really love.

Delve into this ancient and awesome cave system full of fantastical stone formations.

OUTSIDE

Photography by BarryChrietzberg. Courtesy of Alabama Tourism Department.

AL

1

Impact Crater, Wetumpka 85 million years ago, a comet struck the earth in Wetumpka, leaving a massive impact crater that’s still visible today and is the eleventh largest impact crater in the country and one of only six above-ground craters in the world.

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Find the full list at alabama.travel/ experience alabama/outdoor/ naturalwonders, then get outside and explore them all.

3 Sipsey Wilderness One of our country’s great wild places, these 22,942 protected acres are packed with beauty, including multiple waterfalls, awaiting your discovery.

Photography by Russell Brown. Courtesy of Alabama Tourism Department.

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BRINGING ALABAMA TO LIFE BRINGING ALABAMA TO LIFE

the dish

Share joy. Try these easy solutions to spread cheer this holiday season.

Eat&

Be Merry

This time of year, many emphasize the “giving” part of the holidays over the “getting,” but if you’re the one in your family who carries the burden of checking off names on the gift list, “giving” can become a bit stressful. It’s usually easier to find that “just right thing” for our loved ones, but what about your children’s teachers, neighbors and the people you want to do a little something for but never know what they want or need? Easy. Give them food. Everyone eats, and everyone loves a special treat.

Even better? Make it yourself. When you share the fruits of your labor with someone, it means so much more than anything you could have bought. When dealing with edibles, it probably tastes fresher and better too. And you don’t have to spend a fortune, be crafty or even be that much of a cook to whip up something yummy that anyone would appreciate getting. Try these three recipes that are quick, inexpensive and easy enough to let you get the kids involved.

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This year, give edible gifts. They never go out of style, always fit and are always appreciated.

And homemade treats make memorable presents, even after they’re eaten!

Cherry-Pistachio Bark It only takes three ingredients and just a few minutes of work to make CherryPistachio Bark. (makes enough for 5 or 6 small gifts)

8, 4-ounce dark chocolate bars 1 1/2 cups dried cherries 1 1/2 cups pistachios (shelled)

Blackberry Barbecue Sauce

Break up the chocolate bars and in a large double boiler, melt them slowly, stirring often. Be very careful not to let any water get into your melting chocolate or it will seize up. Once the chocolate is completely melted, pour it onto a parchment- or wax-paper-lined sheet pan.

A whole bunch of blackberries add their sweet-tart punch to this zippy barbecue sauce. (makes enough for 3, 8-ounce mason jars)

1 tablespoon olive oil 1 cup onions 2 cups blackberries (frozen work fine)

NOTE: Wipe the bottom of the pot off

1/2 cup ketchup

before pouring to make sure no water drips into the chocolate as you pour it.

Use a spatula to spread it out in an even layer on the pan. Drop the cherries and pistachios onto the melted chocolate and if needed, push them down into the chocolate a bit with your fingers. Place in the refrigerator to harden (about an hour or so). Once it is set up, use your hands or a large knife to break it into pieces. If you’re using your hands, work fast. Their heat will begin to melt the chocolate. Store in an airtight container in the fridge until you’re ready to give them away!

1/4 cup apple cider vinegar 1/2 teaspoon garlic powder 2 tablespoons brown sugar 1 tablespoon good balsamic vinegar 1 tablespoon crushed red pepper flakes salt to taste In a heavy bottomed saucepot, sauté the onions until soft. Add the blackberries and cook down on medium heat for about 15 minutes. Add the ketchup, cider vinegar, garlic power and brown sugar and bring to a boil. Cut the heat down and simmer for 30 to 45 minutes on low heat. Add the balsamic vinegar and pepper flakes and simmer about 10 minutes more. If you want it smooth, use an immersion blender or transfer it to a regular blender.

Go Easy on Yourself Rather not DIY? Internet to the rescue!

Order some goodies from these Alabama food producers and send them along to lucky friends and family.

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Jams, Jellies & Pickles: hornsbyfarms.com, wicklespickles.com Teas: teatownalabama.com Cookies: Ellenjay.com, madecookies.com, gmommas.com Cheese: dayspringdairy.com Salsa: jalajalafoods.com Honey: eastabogabeecompany.com

BRINGING ALABAMA TO LIFE BRINGING ALABAMA TO LIFE

G WHOLE LIVIN

GETTING bACK to bASICS HOW TO WASTE LESS

“Use it up, wear it out, make it do or do without.”

Sound familiar? It’s an old saying reflective of a time when people lived much slower, simpler lives.

But living a slower, simpler way of life is not only back in style, it is a life practice that is seemingly here to stay.

So what is sustainability, really?

Practicing sustainability in our own homes is making our day-to-day actions reflect choices which value people, the planet and prosperity. Before you get too overwhelmed, though, recognize there isn’t one right way to do this, nor is every choice involving sustainability a practical method for you and your family. But, with the right attitude and a little elbow grease, the following simple suggestions show several ways we can help our families and this land we love:

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Check out these simple steps to live a more sustainable and less wasteful life.

1. Composting:

Have some leftover lettuce, egg shells, coffee grounds? What about last Sunday’s newspaper or that pile of leaves building up on the lawn?

Compost it! Composting allows a household to generate less waste by using biodegradable materials to form a healthy pesticide- and herbicide-free fertilizer that improves plant growth and quality while restoring nutrients to the soil. For an easy tutorial on how to get started, visit howtocompost.org.

2. Using Reusable Bags:

Do we really have to spell this one out for you? Without question, there are countless reasons we should use reusable bags when shopping. For one, plastic bags pose a devastating threat to the ocean and its inhabitants.

Plastic bags do not decompose (at least for an estimated 1,000 years), not to mention the non-renewable energy resources used to make them.

And, believe it or not, paper bags aren’t much better. The number of trees used to make paper bags is slightly disturbing and, let’s face it, we Southerners love our trees and our Gulf.

BY JENNY ENSLEN STUBBS

3. Rain Barrels:

By having rain barrels, collecting and storing rain water that would otherwise be lost to runoff or diverted to storm drains becomes much easier. These contraptions are merely composed of a 55-gallon drum, a vinyl hose, PVC pipe, a simple screen to keep critters out and a few other items. In fact, constructing your own rain barrel is surprisingly easy to do. You never know when a drought will occur, and having ready-made water storage that is ideal for gardens, flower pots and cleaning can help save on your water and energy bill, not to mention helping the environment!

5. Eat Smart:

If you eat meat, try to eat less of it by adding one meatless meal a week.

Not only is meat expensive, eating it too often can be unhealthy. In fact, according to Door to Door Organics, a grocery delivery program, Americans eat 50 percent more meat each day than the recommended daily amount.

Also, try to buy locally raised and/or organic meat, eggs and dairy to help keep money in the local economy. In fact, just try to buy local whenever possible.

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BRINGING ALABAMA TO LIFE

5. Making Cleaning Supplies: Making your own cleaning supplies not only saves money, time and other resources, it makes the air you breathe healthier. With a few simple ingredients like baking soda, vinegar, lemon and soap, making your own cleaners can be very effective.

GET SCRUBBIN’ Find more great “recipes” for making your own natural cleaners in the summer 2020 issue of JOY, online at joymagazine.org.

TION FORWA RD MO

Go S T RoNG If you’ve ever wondered what incorporating weights in your exercise routine can actually do, listen up: Strength training can be fundamental to health, providing positive benefits to your body’s overall structure.

Strength (or weight) training is sometimes overlooked by those who

don’t often use it as a primary or secondary workout, including runners, swimmers, cyclists or tennis players. But strength training proves beneficial not only to muscle structure, but to your mood and your heart as well.

According to the Mayo Clinic, its benefits are endless and include building lean muscle mass; reducing body fat; burning calories more efficiently (even after you’ve exercised); boosting metabolism and making weight loss easier; increasing bone density and improving bone health; boosting flexibility and improving range of motion; and improving brain health and cognitive functions.

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BRINGING ALABAMA TO LIFE

A BOUNTY OF BENEFITS

Casie Scott, owner of N’Shape Fitness in Montgomery said weight training also helps with your posture and core strength. Plus, it can raise your cardio endurance. “It will strengthen your heart rate,” Scott said. “You don’t have to necessarily lift heavier weights, but (instead) add weights to cardio movements such as jumping jacks.”

Weight training, she added, also helps prevent bone loss. “A lot of people think weight training is just for your muscle,” she said. “But it’s for your bones, too. It can also help you lose weight. People that blame weightlifting to weight gain, their nutrition is not where it needs to be.”

Lifting weights, Scott said, can also increase your self-confidence. “It’s a feeling it gives you,” she said. “It triggers something in your brain, such as, ‘I can do this; it wasn’t as difficult as I thought.’

It builds strength and endurance. It’s just better for your overall health.”

People of all ages and abilities who regularly participate in resistance and weight exercise reduce risk of numerous diseases, improve quality of life and reduce mortality, according to the American College of Sports Medicine.

The ACSM states that strength training can be time efficient and effective for health benefits. For health benefits, muscles need to be challenged with a combination of weight lifted, repetitions and speed of lifting. The addition of

JUST GETTING STARTED?

resistance training to aerobic programs

Start out light.

You want to make sure your form is correct. Improper form causes injuries.

can also enhance other health gains throughout a person’s life span from childhood to old age.

BY KYM KLASS

DON'T WEIGHT:

START AT HOME

Complete one set of each exercise and then move directly onto the next exercise.

Repeat for three rounds.

• 20 body weight squats

GET PRIMED TO PUMP

If you can’t make it to a gym, there are multiple strength-training

• 10 push ups

sedentary, the ACSM recommends

exercises you can do in the comfort

• 20 walking lunges

and safety of your own home, some

• 10 dumbbell rows

If you are an older adult or have been starting with two training sessions per week, and choosing light intensity exercises, spreading resistance training sessions out throughout the

using just your own body weight for resistance.

week. The ACSM suggests a 48-hour

Scott advises to not do too much at the sometimes start out on a Couch-to-5K

• 15-second plank • 30 jumping jacks Source: nerdfitness.com

break between sessions.

beginning. Just as beginning runners

(using a gallon milk jug)

Want more? Here are some easy dumbbell exercises you can do right at home! Remember to start with low

Two Arm Dumbbell Stiff Legged Deadlift:

yourself in a mirror to help ensure

Lower the dumbbells to the top of your feet, as far as you can go by extending through your waist, then

you maintain proper form.

slowly return to the starting position.

also start out slow. “If you’re just

Goblet Squat:

Cross Body Hammer Curl:

starting out, don’t start out too heavy

Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into a squat, then drive

One at a time, curl each weight up towards your opposing shoulder.

Return under control to the start position and repeat on the other side.

plan (increasing walking/running intervals over several weeks until they run a full 5K without any walk breaks), someone new to using weights should

too fast,” she said. “Start out light. You want to make sure your form is correct.

Improper form causes injuries. Stay

weights in the beginning. And watch

consistent and build the lean muscle

back up and repeat.

first. You can do weighted squats versus

Bent-over Row:

air squats. But then, if you add two 5-pound weights at your side, that’s a great way to slowly increase a simple

Keep your core tight and your back straight as you row the weights up to your chest. Lower and repeat.

move everyone should be able to do.”

Single Dumbbell Shoulder Raise: Place one hand on either side of a dumbbell and let it hang between your legs. Lift the dumbbell directly above your head, then lower it back down and repeat.

Source: Men’s Health

STAY SAFE

While there are multiple benefits reaped from lifting weights, there are precautions to take too.

According to the American Academy of Family Physicians, there’s a list of definite “don’ts.”

Don’t hyperventilate (breathe in and out fast).

Don’t lift more than you know you can lift safely.

Don’t continue lifting if you feel pain.

Don’t lift heavy weights without spotters.

Don’t lift weights if you are light-headed.

Don’t “cheat” on your technique to lift heavy weights.

Don’t exercise any set of muscles more than three times a week.

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BRINGING ALABAMA TO LIFE

Wetumpka Office 277 Huntress Street, Suite 202 Wetumpka, AL 36092

FIT FOR KIDS

BLAST OFF! HEAD TO THE U.S. SPACE & ROCKET CENTER IN HUNTSVILLE FOR A DAY FILLED WITH OUT-OF-THIS-WORLD FUN.

The Rocketdyne J-2 rocket engine mounted to the bottom of the third stage of the Saturn V at the Saturn V Hall at the Davidson Center. schusterbauer.com / Shutterstock.com

The Center boasts one of the largest collections of rockets and space memorabilia anywhere in the world.

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TO INFINITY AND BEYOND! This phrase, the rallying cry of Buzz Lightyear from the movie “Toy Story,” may not be the most compelling statement ever made about space exploration — that title may best fit “A few small steps for man…” from Neil Armstrong, or “We choose to go the moon…” from President Kennedy — yet it’s a perfectly appropriate reaction to the impression made by the U.S. Space & Rocket Center in Huntsville.

As you marvel at the size and scope of the exhibits, you get how the concept of infinity most often used by the average guy or gal — just too much to grasp — applies.

The Space and Rocket center is almost too much to take in. As a Smithsonian Affiliate and the Official Visitor Center for NASA’s Marshall Space Flight Center, the Center boasts one of the largest collections of rockets and space memorabilia anywhere in the world.

You’ll be blown away (pun intended) by the massive Saturn V rocket that’s suspended in all its glory from the ceiling in the Rocket Center’s Davidson Center for Space Exploration. The Saturn V launched Apollo 11 and the subsequent Apollo missions. A simulator gives you an idea of the force (and noise!) exerted by a rocket so large.

Stroll through Rocket Park and its 27 missiles and rockets to learn on how advancements in Army rocketry pushed America’s space program forward. Immerse your senses in the action of a compelling movie shown on the Center’s state-of-the-art IMAX dome screen.

A SIGHT TO BE SEEN:

Just passing through? Feast your eyes on the 224-foot tall Saturn 1B at the Ardmore Welcome Center off Interstate 65-North in Elkmont, Alabama.

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BRINGING ALABAMA TO LIFE

Huntsville, nicknamed “Rocket City,” has one of the highest numbers of Ph.D.s per capita in the country.

Fight for a spot in one of the Center’s interactive exhibits and simulators that stay covered-up with people. All ages have a blast participating in activities that teach about gimble, G-forces and other laws of physics.

The Space Shot shows you exactly what a rocket launch feels like, including three full seconds of heady weightlessness, as it propels you 140 feet straight up in a mere 2.5 seconds.

Explore a replica of the International Space Station to gain a new level of respect for astronauts and the “special” living and working conditions they endure in the name of science. Accomplishing anything in such cramped quarters is an amazing feat all on its own.

All of the dynamic displays and chances for action are thrilling, but equally impressive are the Huntsville people who’ve made the U.S. Space program what it is today.

The Center does a great job detailing the history of the space race, highlighting the integral role Huntsville played and telling personal stories that exemplify the drive and determination it took to reach farther and higher than ever before and journey beyond earth’s atmosphere. Thanks to the innovations made and hard work put in at Redstone Arsenal and NASA’s Marshall Space Flight Center, Huntsville went from being the Watercress Capital of the World to earning the nickname “Rocket City” and now has one of the highest numbers of Ph.D.s per capita in the country.

There’s always much more to see and do, including special exhibits and events happening all year long. Take the next free weekend you’ve got and check out the U.S. Space & Rocket Center and all it offers. You’ll leave entertained, educated and inspired.

Clockwise from top left: Burned heat shield of the returned Apollo 16 Command Module. U.S. Space and Rocket Center. Shuttle Park. Saturn V Hall at the Davidson Center. (schusterbauer.com / Shutterstock.com) Bottom right: Apollo A7L era space suit. (Tim Daugherty / Shutterstock.com)

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WHERE ON EARTH TO LAND

WN WHILE YOU’RE IN TO You could easily spend an entire day at the Space Center, but Huntsville has other attractions well worth your time too.

Lowe Mill: Check out this active arts community

OUT-OFTHISWORLD FUN

built into an abandoned textile mill.

With more than 200 working artists, small businesses, restaurants and live performance venues, it is the largest privately owned arts facility in the United States, and its working studios, galleries, theatre and performance spaces nurture artists while giving the public amazing access to art and art education.

lowemill.net

Huntsville Botanical Garden: This 112-acre wonderland of green growing things is filled with trees, shrubs, flowers, a fern glade, a peaceful aquatic garden and more. Wide walking paths make a leisurely stroll through the many colors, textures and peacefulness of the plants easy. And in the Children’s Garden, a special treat awaits, the nation’s largest seasonal butterfly house and several spaces designed specifically with kids and their curiosity in mind.

hsbgv.org

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BRINGING ALABAMA TO LIFE

Local painter Leigh Anna Newell’s love of art is rooted in her desire to create unique pieces that reflect a variety of artistic expressions but that capture and evoke peace.

worth a thousand words by kimberley carter spivey photography by michelle consuegra

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This page: Newell's studio environment and surrounding landscape's proximity to nature provide on-going inspiration for her creative process.

Opposite: Scenes from Newell's Wetumpka home and studio. Newell painting in a favorite, sunny spot.

"Huntsville’s Vasevine Visits the Emerald Coast," a recent piece.

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BRINGING ALABAMA TO LIFE

award-winning Throughout her career, painter Leigh Anna Newell has received numerous honorable mentions, first, second and third places in watercolor, mixed media and photography, as well as the Donnave Lindsey Memorial Merit Award for watercolor.

says. “I delight in creating impressions and atmospheres of ever-changing landscapes with the intent to capture peace. I do so by exploring various media, watercolor, ink, acrylic, silverpoint and pyrography, as well as different surfaces from traditional to unique, salvaged substances of pistachio shells, matchsticks, nail heads and more.”

Leigh Anna is most known for her distinctive tiny paintings. Drawn from memories and photographs, these

“I delight in creating

minuscule works depict scenic views, flora and fauna found

impressions and atmospheres

framed, mounted on wood, sitting in glass jars, suspended

of ever-changing

books. “I experimented with tiny paintings on a whim

in her daily life. She presents these paintings unframed, on pendants, on watch faces and in handmade artist in 2012. After my father passed away, it helped me to

landscapes with the intent

keep practicing art when chronic illnesses made it nearly impossible to maintain. Years later, the discovery of my

to capture peace."

great uncle being a miniature portrait artist ignited a passion and put down some deep roots.”

When asked where her inspiration comes from, she

B

orn and raised in Montgomery, Leigh Anna Newell currently lives in Wetumpka with her family and

has had a passion for art since childhood. It first emerged in her formative years with her mother giving her drawing lessons. Jim Gunter was her first formal art teacher at Baldwin Magnet school, and she continued to study fine art at BTW Magnet high school and later, Huntington College.

Since then, her curiosity and dedication to lifelong learning have expanded her artistic vision. She continues to study art and a wide variety of subjects that inadvertently influence her work today.

explained that it’s all around her. “Gazing out windows into the gardens or woods. Walking our dog around the circle by the lake. Taking short drives down back roads nearby, or hikes and long drives to town — at these times, I find myself constantly taking in all the details in my mind’s eye or with my camera phone. There is a swamp that I usually visit after mailing packages. Every time, I photograph it and find myself always in awe of its seasons. My views and surroundings inspire me.”

Her works depict things of meaning, and the paths to each remind her that life is a journey. The birds are often

To ensure she does her best work, she always follows a unique creative process. “Through various moments in my life, my body proposes limitations. However, my art is comforting and presents an escape in a fleeting moment of focus and rest, which I then offer to fellow travelers,” she

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depicted in flight as a sign of faith that we are not alone, and no situation is hopeless. Mountains are the everyday obstacles that we face. Each color, line and image hold significance as well. Some meanings are more elusive than others, though she tries to give hints in the titles whenever possible.

BRINGING ALABAMA TO LIFE

the artist's eye We asked artist Leigh Anna Newell to name a few of her favorite pieces from other artists.

“I have tiny art created by various friends and fellow artists from around the world, all of which I adore, and I am honored

The scale of Newell's pieces came from practicing her skills when chronic illnesses made it nearly impossible to maintain her work.

to provide a wall to be graced by their beauty. However, my alltime favorite piece of art would have to be Charles Burchfields’s ‘Arctic Owl and Winter Moon,’ which I only occasionally see in person once every 10 years or so. The light he creates by way of what he chooses to leave out of his painting radiates and causes that which he did paint to glow. He created a system of symbols to remake his landscape as he experienced it, and not just what he saw. The resulting image, to me, is hauntingly beautiful.”

see & seize Get a good look at a variety of Leigh Anna Newell’s art in her online gallery at www.nellandgrey.com and on Facebook and Instagram @leighannanewell. There are also pieces Redhill Gallery in Tallassee, Alabama, and two pieces in the permanent collection at the Montgomery Museum of Fine Art (under her maiden name, Oswald) and even a piece in the Copelouzos Family Art Museum in Athens, Greece.

Leigh Anna’s work can be purchased at nellandgrey.com, and she accepts a limited number of commissions.

Images this page courtesy of Leigh Anna Newell.

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BRINGING ALABAMA TO LIFE

great

goods

PRODUCTS, PLACES & THINGS WE LOVE

Sweet Home Alabama A FEW FAVORITES FROM FINE FOLKS

LOVE LETTER Using breathtaking photos and a sprinkling of history and noteworthy happenings, writer and editor Jenny Enslen Stubbs shares her personal affection for her hometown with the public in her new book “My Wetumpka: A Picture Book Love Story.” A native of the “City of Natural Beauty” and the director of Main Street Wetumpka, Stubbs tells the tale beautifully with images of ethereal landscapes and natural wonders, heritage hotspots and everyday places that are warmed by her own childhood recollections. Take a look at this special Alabama small town through Stubbs’ eyes, and you’ll fall in love too.

mywetumpka.com

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MADE LOCAL

“Through the years I’ve

NATURAL BEAUTY

come to believe every community has a unique

When Tenesha Carter found out her son had

story to tell, an identity

eczema, she snapped into action, searching for

that has shaped the lives

ways to help her son. After a lot of research,

of its residents. It was

she learned eczema’s issues are often linked

this belief that led to my

to and exacerbated by certain ingredients

desire to share the mark

in skincare products. She also realized she

Wetumpka has made in

could create the natural, soothing products he needed. In 2012, she started Aqualime Skincare to do just that. Aqualime’s lotions, scrubs, masks, soaps,

Alabama’s history books.

mists and more contain naturally derived and botanical ingredients, including

Pride of place is very much

pure essential oils, that soothe and ease eczema symptoms but are also great for

a part of my own story.”

anyone’s skin. “I always try to include a botanical ingredient in every product

– Jenny Stubbs,

like dried lavender buds or rose petals. They not only look beautiful but give the products an extra boost from the natural benefits,” Tenesha said. Aqualime’s

Director, Main Street

sugar scrubs pull double duty, exfoliating and moisturizing thanks to a blend of

Wetumpka

natural coconut oil and Vitamin E. Tenesha loves the Lavender Lime scrub. Find Aqualime’s full line on its website and select items at Local and Bloom in Pike Road, Everything Alabama in Prattville and ExVoto Vintage in Montgomery.

aqualimeskincare.com

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BRINGING ALABAMA TO LIFE

LIVE HERE. GIVE HERE.

NOTEWORTHY Why send a simple “thank you,” “congrats” or holiday card when you can send a work of art? Created using a traditional and tedious method called quilling, the 3-D images of butterflies, flowers and more on Quilling Card greeting cards are rendered in colorful and delicate swirls of coiled paper.

Quilling is an ancient art that emphasizes creativity expressed in a timehonored, hand-crafted form, refreshing in contrast to today’s fast-paced, digital world. Founded in 2011 by husband and wife team Raphael and Huong Wolf, Quilling Card is renowned for the quality of its quilling work, with each card taking nearly one hour to complete. And all of its products

“Our state has so much to offer!

It’s full of natural beauty, but especially full of amazing, hard-working and talented people.

I enjoy the relationship and

are fashioned in a Fair Trade Certified factory by its 400 artisans, who

creativity of good collaborations

have been given the opportunity to turn their love for this art form into

with our brand partners. It’s very

their livelihood. If you need one more reason to send a special someone a Quilling Card, consider this: The company is offering the pink butterfly design (pictured above) as a blank card on its website, and a portion of each card’s purchase will directly support the Joy to Life Foundation. You can buy cards from Quilling Card, or you can learn to quill and make your own

rewarding to be able to draw on my own creative and professional background to welcome visitors into a shop that represents our state and

by ordering a DIY kit from the company. Check out the “how to” videos on

its wonderful brands and makers!”

its youtube channel for additional guidance.

– Tillie Jones, owner and founder, Everything Alabama

quillingcard.com

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ALL ALABAMA, ALL THE TIME When Tillie Jones’ son brought an international student for a visit wanted a Prattville T-shirt, she had a difficult time finding one. She realized there just weren’t many spots that offered a large selection of locally crafted items.

“And there were none devoted exclusively to made-in-Alabama products,” she said. So, she fixed that problem, opening Everything Alabama in 2015.

She started small, but quickly grew to feature the creativity and handiwork of 80 brand partners, people and businesses making soaps, candles, candies, clothing, art and so much more, all in Alabama. In 2019, she moved her store to Main Street in downtown Prattville. Today, the charming space is packed with an array of Alabama-centric goods, so many that Tillie has a hard time choosing favorites. “I honestly love them all for different reasons, but I will say that our selection of products by Alabama’s ‘Southern Makers’ are ones that I offer very proudly because they represent our state so beautifully,” she said. “Southern Makers is a curated designation that these makers have been awarded. They are generally well-established brands that have enjoyed some terrific press and much-deserved industry recognition over the years, so their names and quality are often already familiar to many customers.” Find beloved brands like 1818 Farms, Earth Creations, Fox Point Farm, Hornsby Farms, Leldon’s Scrollsawing, Lucy’s Inspired, Naturally Rad, Piper & Leaf, Stately Made, and Zkano at Everything Alabama.

everythingalabama.com

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BRINGING ALABAMA TO LIFE

FIRST-HAND ADVICE AND INSIGHT TO HELP CAREGIVERS COPE

A DISCUSSION WITH

H AY D E N MC D O N A L D Hayden McDonald is a Montgomery native who has spent her life being active and helping others improve their health by doing the same, working as an exercise physiologist with the Cardiac Rehabilitation Program at Baptist Medical Center South for years while also teaching group exercise classes and serving as a personal trainer at various fitness centers and country clubs for two decades. A routine mammogram caught an aggressive cancer, but the love Hayden has received from friends and family is proving tougher than the tumor, especially the sweet support delivered daily by her husband Brandt and her three boys, Chase, age 14, Caden, age 11 and Miller, age 4.

When were you diagnosed with cancer and with what type? I turned 40 years old, so I scheduled my mammogram. I’m very thankful I didn’t wait! A 3D mammogram in February 2020 showed a suspicious area, and an ultrasound confirmed a tumor. I had a biopsy, and then a couple weeks later, had surgery to remove the Stage 1 (small) Grade 3 (aggressive) tumor that was hormone positive and HER negative. Since my cancer was aggressive, and I was only 40 years old (which meant a great chance of reoccurrence because of my age and since I plan on living a long life!), it was decided that I would benefit from both chemotherapy and radiation, so that was my treatment.

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PHOTOGRAPHY BY NANCY FIELDS / BIG DREAMZ CREATIVE

real

1

2

HEAR FROM SURVIVORS, COMPANIONS AND CAREGIVERS IN OUR

Real Life SECTION.

What was your first thought when you heard the diagnosis? I was very surprised!

There is no history in my family of breast cancer, and 40 is very young for breast cancer, especially such an aggressive one with no family history.

What treatments have you undergone and/or are you going through? I have endured four rounds of chemotherapy that were spaced three weeks apart. The main side effects were fatigue, menopause symptoms and hair loss.

I then began radiation in August. And I will take hormone blocking pills for at least five years.

Through the treatment process, what have you wanted and needed most from your friends and family? Lots of prayer! The Trinity Presbyterian 4th grade and 7th grade boy moms surprised me with a drive by prayer chain in front of our house the evening prior to my first round of chemo. Knowing that my husband and children are well taken care of was and is a top priority. Amazing friends have brought us dinner several days a week for 15 weeks!

What forms of help and support really stood out? The drive by prayer chain. Friends and family dropping off flowers and gifts for me at my front door, encouraging cards in the mail, paintings, prayer boxes, meals, cookies for the children, inspiring/motivational clothes, beautiful masks and scarves, and scripture-based jewelry given to me during my journey. Also, my husband, my three boys and my parents have all been so helpful and extremely supportive this entire journey. My husband and parents drove me to all my doctor appointments and shuffled children around town all hours of the day. My first round of chemotherapy really knocked me for a loop, and on day three following treatment I really was feeling sick and extremely fatigued. My boys surprised me by all wearing Breast Cancer Awareness shirts reading “For Mom” that Brandt had purchased for them. The following week, when my hair started

“I

falling out, my teenager lead the group and once again, they shocked me by quickly changing into those T-shirts and loving and hugging on me. We had a quick, impromptu photo session between Zoom calls with their teachers and classmates.

What did you do for yourself that most helped you cope? I have been a Christian and have had a strong faith since I was a child. It’s in times of trial when our faith is tested, and we can either turn towards the Lord or turn away.

I have struggled with fatigue greatly due to the chemotherapy, but on days where I am feeling stronger, I enjoy going on a short walk around the block as well as participating in Pure Barre and Pilates classes at home. Sometimes, my boys even join me for these light workouts!

What advice would you give others on how to approach and help their loved one who is going through cancer treatment?

Be very attentive and supportive. Enduring cancer treatment is taxing both mentally and physically and cancer patients are in constant need of love and support. It’s never a bother when I receive a text or a phone call from a family member or friend checking on me and asking how they can pray for me and/or help me out on a particular day or week.

Music Matters “I believe the most powerful thing I have done during this journey is to create a playlist on my phone that I titled ‘Praising God Thru the Trials.’ I listen to this playlist throughout the day whether I’m in the car, on a walk or doing housework. These songs serve as a reminder and help me stay focused on the fact that He is in control and He has a purpose and a plan for my journey and pain.”

TURNED 40 YEARS OLD, SO I SCHEDULED MY MAMMOGRAM. I’M VERY THANKFUL I DIDN’T WAIT!

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BRINGING ALABAMA TO LIFE

”

everyday

Joy

NEWS & HAPPENINGS WITH THE JOY TO LIFE FOUNDATION

TRASH TALKIN’ The Foundation is celebrating Breast Cancer Awareness Month in a big way by talking trash, trash cans, that is. Joy to Life has partnered with Chappy’s Deli for a Trash Talk Tour happening at a different central Alabama Chappy’s location every Saturday in October where the foundation’s specially priced, pink, 96-gallon trash cans will be available for onsite purchase.

A few lucky folks will even get one for free when they spin the prize wheel just right and instantly win a trash can.

join us this mon t h

Cans will also be available for pre-sale on joytolife.org, and buyers can pick them up at any Tour stop. Additionally, there will be other exciting giveaways (including Chappy’s gift cards) and lots more fun! Find the Tour schedule at joytolife.org.

Check out joytolife.org for virtual and supportive fun all month long.

TUNE IN

The Joy to Life Foundation is now podcasting, with its show called Everything Joy to Life. Each episode offers those affected by breast cancer a place to share their stories. The podcast also includes insightful information from members of the medical community along with a variety of engaging lifestyle content to help you live your best life.

The podcast kicks off during October, Breast Cancer Awareness Month, and new episodes will be added every month. You’ll laugh; you may cry; but whatever emotions it brings, you’ll certainly enjoy it.

Find Everything Joy to Life wherever you listen to podcasts and at joytolife.org.

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Great memories from Tickled Pink 2019.

AMEN For years, the Joy to Life Foundation has spearheaded the Pray in Pink (PIP) series of events each fall. PIP is an opportunity for houses of worship and any group or organization to lift up special prayers that honor breast cancer survivors and remember those who have lost their fight to the disease.

• COLOR US HAPPY •

Through PIP events, lifesaving information is provided, breast cancer stories are shared, and the moments also create perfect opportunities to celebrate life with survivors.

Registration is FREE and includes a 15-page digital resource guide packed with ideas, suggestions and educational information.

Email prayinpink@joytolife.org or call 334-284-5433 to learn more.

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2020 vir tual even t

Despite the pandemic, the show must go on, so the Joy to Life Foundation was thrilled to host the 2020 Tickled Pink event virtually, with great giveaways plus tons of engaging and educational information. The event spanned several weeks, with its website going live in mid-September, extending the fun and fundraising.

The Tickled Pink Women’s Expo has been a true highlight for every fall since it began in 2015. It brings local ladies together to celebrate and raises awareness for breast cancer and the foundation’s lifesaving work. But the best part? It has raised thousands of dollars in funds to help Joy to Life continue that work.

Then, on October 1, to jump-start Breast Cancer Awareness month, JTL Foundation co-founder Joy Blondheim joined Alabama News Center’s Ellis Eskew for a primetime virtual discussion that touched on a number of trending topics, including the latest news from the foundation and its efforts to provide mammograms for under- and uninsured women throughout our state.

The Joy to Life Foundation would like to express its heartfelt thanks and everlasting gratitude to the founding sponsor Alabama News Center, as well as other sponsors and supporters, for making events in years past so successful and for making the 2020 event so much fun!

BRINGING ALABAMA TO LIFE BRINGING ALABAMA TO LIFE

WE’LL KEEP MOVING:

WALK OF LIFE UPDATE

WALK OF LIFE

Reimagined While the pandemic cancelled the 2020 Walk of Life, it cannot cancel the drive and determination of every Joy to Life Foundation team member and all of our great supporters. We’re gonna keep taking life-saving steps, no matter what.

The Joy to Life Foundation is committed to the work we began 19 years ago, the work that our annual Walk of Life supports. Nothing will stop us from fighting to ensure more women have access to vital diagnostic tests and screenings.

COVID-19 sure tried, forcing us to cancel the 2020 Walk of Life to ensure our supporters’ and our community’s safety. But nothing is going to break our stride. That’s why we’re so excited to announce the Walk of Life 2021 – WOL Reimagined.

We know you and all of our supporters crave the chance to remember those who’ve lost their battle with breast cancer, celebrate breast cancer survivors and help the foundation fund its good work. We also know that times remain uncertain, and that many are still – and will be for the foreseeable future – hesitant to gather in large groups.

Walk of Life Reimagined to the rescue!

This new concept invites you to participate in WOL your way, allowing you to execute many of the WOL activities at your level of comfort.

From October 2020 through the Spring of 2021, WOL Reimagined will offer a multitude of opportunities for you to participate, to fundraise, to reconnect, to celebrate and to make a meaningful difference.

Visit joytolife.org and watch our social media for all the details and to learn how you can get involved and keep the momentum going!

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What Moves You?

In mid-October, we’re inviting volunteers and participants to “find their tribe” and create their own WOL team (or join an existing team) based on shared interests. Really into gardening, baking, beer, weekend motorcycle rides or your cats? Gather some like-minded folks and form a team! The WOL Reimagined is planning tons of fun and engaging activities for teams that will take place throughout the fall, winter and into spring.

LIVE HERE. GIVE HERE.

Movement that Matters!

Over two decades, funds raised by the annual Walk of Life have allowed JTL Foundation to provide more than 95,000 breast cancer screenings for the un- and under-insured all across Alabama.

These screenings have saved thousands of lives!

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BRINGING ALABAMA TO LIFE BRINGING ALABAMA TO LIFE

Ca

THE Mg VALUE OF VITAMINS Taking in the right amount of the right vitamins is essential to good health. Yet many of us are suffering from deficiencies.

Learn how you can get your vitamin levels back on track.

I

f you ever find yourself fatigued, dizzy or with shortness of breath, the fix could be something as easy as monitoring your vitamin intake. But it’s not always a simple solution of taking vitamin supplements, as they aren’t intended to substitute for the vitamins we get from food, said Michele Olson, PhD, FACSM Senior Clinical professor of Sport Science at Huntingdon College. “They can’t replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables,” she said.

However, for most nutrition indicators, deficiencies varied by age, gender or race/ ethnicity and could be as high as nearly onethird of certain population groups, according to the CDC.

Nearly one-third (31 percent) of the U.S. population is at risk for at least one vitamin deficiency or anemia, according to the Kresser Institute. And 23 percent, 6.3 percent and 1.7 percent of Americans are at risk of anemia or deficiency of one, two or three to five vitamins, respectively.

Asked what she felt were the top three common vitamin deficiencies, Olson said Vitamin D, Vitamin B-12 and – tying for third – iron and calcium. Vitamin D deficiency, she said, is estimated to affect one billion people worldwide. According to a 2011 study, 41.6 percent of adults in the U.S. are Vitamin D deficient, Olson said. More specific data, she said, shows that Vitamin D deficiency prevalence is 69.2 percent in Hispanics and 82.1 percent in African-Americans.

The Second Nutrition Report found less than 10 percent of the U.S. population had nutrition deficiencies for selected indicators, according to the Centers for Disease Control and Prevention.

For example, non-Hispanic black (31 percent) and Mexican-American (12 percent) people were more likely to be Vitamin D deficient compared to non-Hispanic white people (3 percent), according to the CDC.

ARE SUPPLEMENTS THE ANSWER?

+

B-12

Depending on how your body digests and absorbs the naturally occurring vitamins in foods, a supplement may be necessary. However, some supplements can cause additional risks. Ask your doctor first.

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BY KYM KLASS

What vitamins are hiding in your favorite foods? Are you getting enough?

?

Ca

Ca +D

D

D Mg 43

BRINGING ALABAMA TO LIFE

D VITAMIN D While adding foods rich in Vitamin D could help reduce a person’s risk of developing a deficiency in this vitamin, it is still recommended a person receives regular sun exposure – about 20 minutes a day along with Vitamin D-rich foods, Olson said.

Vitamin D is found naturally in only a few foods such as fish-liver oils, fatty fishes, mushrooms, egg yolks and liver, according to the CDC. In the United States, Vitamin D commonly is added to milk and other foods. Vitamin D is essential for good bone health, and it may help with muscle strength and protecting against cancer and type 2 diabetes.

“Fatty fish is the primary food source for Vitamin D,” Olson said. “While we think of milk as the ‘king’ of Vitamin D, milk doesn’t naturally contain it, but, thankfully, what we buy in the stores is fortified with Vitamin D as are many juices and breakfast cereals.”

AM I LACKING? HOW TO KNOW. Some vitamin deficiencies are mild but left unaddressed, they can lead to vitamin deficiency anemia, which is a lack of healthy red blood cells caused by lower than normal amounts of certain vitamins.

Common signs of vitamin and mineral deficiencies Brittle hair and nails Mouth ulcers or cracks in the corners of the mouth Bleeding gums

VITAMIN B-12

+

B-12

Exceptions to the “foods are better” rule often include Vitamin B-12, Olson said. At least 10 to 30 percent of adults and older people simply don’t digest and absorb the naturally occurring B-12 in many foods. “But, supplementation in pill form or by injections is still best when the individual is eating a healthy diet that is plentiful in Vitamin B-12,” she said. “Seafood is the top source of concentrated Vitamin B-12: tuna, sardines, shrimp and mackerel. Enriched rice or soy milk is often fortified with B-12.”

Poor night vision and white growths on the eyes Scaly patches and dandruff Hair loss Red or white bumps on the skin Source: healthline.com

Common signs and symptoms of vitamin deficiency anemia Fatigue

CALCIUM When it comes to calcium deficiency, Olson said multiple studies have shown that calcium from foods is safer than from supplements. “Older women have a higher risk of kidney stones, strokes and even a greater risk of dying over periods of time in addition to an increased fracture risk from supplementing calcium via pills,” she said. “The most recent research shows an increased risk of cardiovascular issues from supplementation. The evidence is for getting calcium from whole food sources is strong.” Vegetable sources that are high in calcium include collard greens, kale and broccoli. Oranges are high in calcium, too.

Ca

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Shortness of breath Dizziness Pale or yellowish skin Irregular heartbeats Weight loss Numbness or tingling in your hands and feet Muscle weakness Source: mayoclinic.org

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BRINGING ALABAMA TO LIFE

What’s that Mean?

The

Truth

Behind Skincare Makeup Labels

&

BY KIMBERLEY CARTER SPIVEY

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Here are some common skincare buzzwords, phrases and ingredients and what they mean.

Want to truly know what you’re putting on your face? Learn now to decode the lingo and language commonly found on skincare and makeup labels.

With a wide variety of beauty and skincare products on the market, it can be confusing, frustrating and time-consuming to decide which ones are right for you if you’re not aware of what the ingredients are or what the phrases on the labels really mean. However, you need this knowledge. Everyone’s skin is different. And if your skin is dry, sensitive, oily, or acne-prone, understanding how cosmetics, sunscreen, cleansers, moisturizers and more can affect (for better or worse) any or all of these conditions is key to healthy, glowing skin.

Dermatologist-tested: Chances are, you’ve seen these two words on most skincare products. The term “dermatologist-tested” means the product was tested by or under the consultation of a doctor of dermatology (docs who treat skin, hair and nails) to determine tolerance levels and see if it causes severe and obvious skin reactions. According to Brighton Dermatology, “dermatologically tested” relates to the following claims:

That the product has been tested on human skin.

That the formula has been tested on human skin.

Hypoallergenic: Hypoallergenic is one of the most commonly used buzzwords in the beauty and skincare industry. Hypoallergenic products are ideal for sensitive skin, as they’re less likely to cause allergic reactions.

Keep in mind that this doesn’t mean it’s 100-percent allergyproof or gentler on your skin.

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That the finished product was well tolerated by persons who tested it on their skin, and in most cases, it did not cause skin reactions.

Unfortunately, labels cannot guarantee this. According to the FDA, it does not regulate the term “hypoallergenic,” and the presence of the word does not guarantee that an adverse reaction will not occur.

If your skin is prone to sensitivity, consultation with a dermatologist is necessary to keep your skin healthy.

Keep in mind, the FDA has not defined the term “natural” and has not established a regulatory definition for this term in cosmetic labeling.

Alpha-hydroxy acids:

Non-comedogenic: If you're prone to breakouts, using noncomedogenic skincare and cosmetics may be ideal for you and potentially keep your skin free of the clogged pores that can cause acne. But remember, everyone’s skin is different and reacts to products differently. The label non-comedogenic does not guarantee it won’t cause comedones, which is a blackhead or closed whitehead clogged with oil, dead skin and bacteria.

If you desire a more youthful look, smoother and more refined skin, products with alphahydroxy acids may be ideal for you. Alpha-hydroxy acids, also known as (AHAS), have extensive research to support the compounds’ multiple benefits. They are a group of natural and synthetic ingredients that can exfoliate the uppermost layers of skin. According to Healthline, out of all the AHAs available, glycolic and lactic acids are the most promising and least likely to irritate the skin.

Though they are primarily used to exfoliate, they can also help promote collagen, prevent breakouts, brighten the complexion and improve surface lines and wrinkles.

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Retinol: Do you want to reduce fine lines and wrinkles?

Using products with retinol might be your go-to.

Retinol is one of the most recommended ingredients by dermatologists. Many over-the-counter products have retinol in their ingredient list, and it’s a derivative of vitamin A that’s proven powerful in the fight against aging skin. Retinol can be found in night creams, serums and oils. The popularity of this product speaks for itself—25 years ago, Neutrogena scientists were the first to perfect the process of stabilizing and then introducing pure stabilized retinol to the U.S.

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Right now, staying healthy—both physically and emotionally—is a goal for us all. So Baptist Health has created a video series titled “Coping During COVID” that brings you helpful information from local experts in a variety of specialties, with information on maintaining and improving your health during the pandemic. Some specialties that are covered in this series include:

“Palliative Care Practices During the Pandemic” Dr. Anna Affan Internal Medicine Baptist Palliative Care Services

“Managing COPD & Asthma During COVID-19” Dr. Lisa Williams Pulmonologist Montgomery Pulmonary Consultants

“Helping Adolescents Cope During the Pandemic”

“How to Manage Urologic Conditions During the Pandemic” Dr. Travis W. Dum Urologist UAB Medicine Multispecialty Clinic at Baptist Medical Center South

“Depression & Managing Stress During the Pandemic” Dr. Joe Lucas Psychiatrist Medical Director Crossbridge Behavioral Health

Dr. Griffin F. Gibson, II Child and Adolescent Psychiatrist Baptist Behavioral Health

Visit BAPTISTFIRST.ORG to view our informative video series.

“Managing Hypertension & Heart Disease During COVID-19” Dr. Paul Moore Cardiologist Montgomery Cardiovascular Associates

“Breast Health & Mammography During COVID-19” Dr. Lauren Thorington Radiologist Baptist Breast Health Centers