Jami Lee
The Power of Food
From Veterinary Medicine Student
To Mother
To Health Coach
2024-2025 SEASON
JANUARY 26
Lift Up Your Voices: Favorite Hymns
FEBRUARY 2
Revisiting the Great Classics
MARCH 1
Virtuoso: An Evening with Edgar Meyer
MARCH 15
Next Generation: A Night at the Movies
APRIL 6
Emotional Landscapes
APRIL 26
Symphony of the Mountains Gala
MAY 4-7
Appalachian Spring with East Tennessee Ballet Academy
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Cornelia Laemmli Orth · Music Director
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Each month Voice will “hide” a picture of a “Hot Hunk.” If you find him, fill out this form, mail it in, and you could win a book from Jan-Carol Publishing!
Congratulations to: Ellen Baxter Kingsport, TN as the winner in the December Hot Hunk Hunt!
Thanks to ALL for sending in your entry!
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Jami Lee, the owner of A Body in Repair, an online health coaching business, is featured on our January cover. (Front Cover Photo by Janet Rayne Photography)
VOICE Speaks
Goodbye to 2024!
As I move into the New Year of 2025, I have to admit, I am glad to step into a new year. The 2024 year was a challenging year for me. I had to expect the unexpected, and expect the unexpected of the unexpected. Every month brought a surprise and something that was totally unexpected. Most of the unexpected, weird events were just distractions, but enough for me to be cautious when a new month rolled around. I would wonder, what will this month bring?
However, life is about change, and change is in the air for 2025. There is a “newness” in 2025 with the election bringing a new presidency. So, my attitude is, let’s thrive in 2025! Let’s seek that our hopes be renewed with new discoveries about ourselves and embrace new opportunities that bring forth new ideas.
There is a “newness” for Jan-Carol Publishing and Voice Magazine for Women in 2025! What is new for Voice Magazine ? We are working on the details to upgrade our magazine but continue to grow with regional articles and highlights of the community. Also in the plans is to start a sister online literary magazine. Working alongside our magazines will be our podcast and book blog, Bookmarked . We are excited to step out in this direction. Stay tuned for the release date and name of the magazine.
What’s new for JCP in 2025? Our focus, continuing from 2024, will be growing our inventory of titles, genres, and new authors. However, on the horizon in this new year, we are in the early planning stages to acquire certification and designation as a Children’s Educational Book Publisher. We will continue to publish novels, and more, but having a division for our children’s books will provide a bright spotlight on their valuable messages for a local market, such as libraries, sponsorships, and getting JCP books in the hands of the children in our region. We are excited about this endeavor, so watch for details and how you can support this project.
Our online bookstore will continue to provide book discounts, monthly specials, new releases, and much more! Visit our website, jancarolpublishing.com. Once again, in 2025, JCP will be publishing another installment in our These Haunted Hills anthology. Get your stories written and enter early!
This year, we are counting on all of you — our authors, readers, supporters, advertisers, business owners, and fans to join us and be a supportive part of them. Thank you for being there!
From all of us to all of you — Have a Safe, Healthy and Happy New Year!
Verse of the month: “For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” — Jeremiah 29:11 (NKJV)
Thought of the month: “You’ll never find the right things if you don’t let go of the wrong ones.” — Author Unknown
Celebrating our 20th anniversary! We wouldn’t be here and there without all of you!
PUBLISHER
Jan-Carol Publishing, Inc PO Box 701 Johnson City, TN 37605
EDITOR-IN-CHIEF
Janie C Jessee, 423.502.6246 publisher@jancarolpublishing.com
CONTRIBUTING WRITERS
Draco Bailey Communications Director & Publishing Assistant communications@jancarolpublishing.com
Allison Chudina Magazine Content Editor & Editorial Assistant office@jancarolpublishing.com
GRAPHICS/PRODUCTION
Tara Sizemore Senior Graphics Designer tara@voicemagazineforwomen.com graphics@jancarolpublishing.com
Office Phone/Fax: 423.926.9983
DISTRIBUTION
Karen Corder Staff
PUBLISHED BY JAN-CAROL PUBLISHING, INC. (Volume 22, Issue 1)
(Janie Jessee’s Photograph: Rebecca Griffin/London Vine Studios)
While every precaution has been taken to ensure accuracy of the published material, Jan-Carol Publishing, Inc./Voice Magazine cannot be held responsible for opinions or facts provided by its authors, advertisers or agencies. All rights are reserved. Reproduction in whole or part is prohibited without written permission. Agencies, Advertisers and other contributors will indemnify and hold the publisher harmless for any loss or expense resulting from claims or suits based upon contents of any advertisement, defamation, libel, right of privacy, plagiarism and/or copyright infringement. The views expressed in Voice Magazine for Women are not necessarily those of the publisher. © 2025
EDITORIAL MISSION:
Voice Magazine for Women wants to provide a useful and complete reliable source of information for women and their families. We seek to celebrate women’s successes, and support their growth by defining and recognizing their needs and providing a concentration of resources for them. We want to be that “link” to all women.
Janie C. Jessee, Editor-in-Chief
Pam Blair Ken Heath April Hensley Jami Lee Cindy Sproles
Earthy Colors Dominate 2025
Change is in the air when a new year arrives. People often use the turn of the calendar as an opportunity to redecorate living spaces or revamp their wardrobes. As individuals narrow down their projects, they may want to incorporate a fresh and trendy palette of colors. For 2025, the options are decidedly warm, cozy, and earthy.
Industry color experts routinely recommend hues that can elevate homes, offices and other spaces. The following is a selection of shades that insiders predict will color the world for the coming year.
Quietude
Sherwin-Williams has named Quietude its color of the year. This soft sage color exudes serenity and understated luxury. Grayish-green with a touch of blue, Quietude is a soothing color of tranquility. Sherwin-Williams also offers a Color Collection of the Year that includes Convivial Yellow, Spiced Cider, and Nomadic Desert, among others.
Mocha Mousse
The title of Pantone® Color of the Year 2025 belongs to Mocha Mousse. Just as the name implies, this rich, warm brown suggests the intoxicating qualities of coffee and chocolate. It can create a feeling of comfort in any space, or even serve as the basis of a chocolate wardrobe color palette. According to Leatrice Eiseman, executive director of the Pantone Color
Institute, Mocha Mousse is “sophisticated and lush, yet at the same time an unpretentious classic.”
Purple Basil
Glidden’s 2025 color of the year title belongs to Purple Basil, a dusty, neutral violet purple hue with mauve undertones. It embraces rich, warm energy, and is equally at home in a bedroom as it is in a dining room.
Cinnamon Slate
Cinnamon Slate is moody and introspective. This Benjamin Moore color blends rich plum and chocolate brown that the company calls “adaptable, yet distinct.” In fact, it is quite similar to Glidden’s color of the year, but a tad more brown in nature.
Caramelized
Homeowners may want to consider Caramelized, an earthy terracotta brown that is Dunn-Edwards’ 2025 Color of the Year. Caramelized is versatile and elegant, and it complements both modern and vintage interiors.
Elderton
Paula Taylor, Graham & Brown’s head stylist and trend specialist, calls Elderton “a chameleon color that can be sophisticated yet cozy.” This medium brown is contemporary with a huge amount of depth. It may work in a rustic living room or a cozy library.
The new year arrives with a warm, saturated color palette that can revitalize spaces with cozy appeal.
How to Organize a Home’s Interior
The dawn of a new year marks a convenient time to turn over a new leaf. Much attention is paid to individuals’ intentions to eat healthier and exercise more at the start of a new year, but those goals are not the only ways to embrace positive change come January.
With so much to gain from an organized home, individuals can consider these strategies to make interior spaces around the house less cluttered.
• Avoid procrastinating. A weekly, if not daily, routine that involves cleaning up spaces like the kitchen and living room can ensure a home is not overtaken by clutter before residents even realize it. Each day, go through the mail and discard papers like grocery store circulars and junk mail so they don’t pile up. Parents of school-aged children can organize papers kids return home with each day so all that homework and event announcements does not create clutter.
• Purchase an entryway shoe rack. It might seem simple, but an entryway shoe rack can set an organized tone in a home. Whether the primary entryway is through the front door or a side door, a shoe rack just inside the door can ensure shoes are not strewn about and reduces the chances that floors are muddied.
• Consider furniture that doubles as storage. Many people utilize storage furniture so common spaces like living rooms are not overwhelmed by clutter. For example, a storage ottoman can hold blankets, pillows and other creature comforts so these rooms project a clutter-free vibe when not in use. Similarly, storage benches at the end of beds in each bedroom can help to establish a serene, clutter-free vibe, which can promote a better night’s sleep.
• Discard older items. Clutter can pile up when storage areas like closets, dressers, nightstands, and home offices fill up with items people tend to accumulate over the years. For example, a linen closet can be overrun by bath towels that are rarely used, while nightstands can become junk drawers over the years. Periodically go through these areas and discard older items that are no longer used. These tasks won’t take long, but can free up ample space throughout the home.
These are just a handful of the many ways individuals can effectively organize their home interiors and reap all the rewards that such efforts produce.
6 Reasons to Love Growing Older
By Pam Blair
When we are young, we can’t wait to grow up and often pad our ages to seem older. Ask a child her age, and she’ll tell you, “I’m five and a half years old,” or, “I’m almost 6.” We’re excited to become teenagers, and celebrating a 21st birthday is a huge milestone. Fast forward to age 30 or 40, when we lose that excitement about growing up and tend to subtract some years. Our society idolizes youth, so when 50 looms on the horizon, things begin to look a lot different.
We love hearing that “50 is the new 30!” And later, “60 is the new 40! No matter how we adjust the numbers, we take pride in not looking our age and spend bundles of money on age-defying products guaranteed to hide the years it took to accumulate wisdom and experience. It’s great to be young, but luckily, we’re also a nation that rewards seniority by offering other benefits, such as discounts that aid your income. Growing older is not something to dread because, in fact, payday is here.
It’s time to enjoy the benefits of aging — you’ve earned them!
1 The fashion police no longer issue citations.
You’re free to flaunt your own style, and you don’t have to adhere to one dictated by the workplace or current fashion trends. An 80-year-old woman can wear wild and crazy leggings to the gym, and we applaud her confidence and flair.
your life isn’t as alarming as when you’re climbing the corporate ladder and trying to feed your family.
5 Older brains can more swiftly make the right decisions. Remember “Sully” Sullenberger landing that plane on the Hudson River? His lifetime of experience was condensed into a decision made within three critical minutes that saved more than 100 lives.
2
You’re suddenly more popular.
Your phone starts ringing off the hook, and your mailbox is always overflowing. Everyone wants to know you! (In reality, it’s mostly robot calls from companies that know you’ve reached a certain age and bulk-rate mail that’s targeted at older adults).
3 If you have a memory lapse, you can blame it on old age. This can be a really handy excuse when forgetting someone’s birthday or their name, but I say it’s because we have so much information stored in our brains it’s like sorting through an overstuffed filing cabinet.
4 You can re-invent yourself and nobody questions it. Deciding that you want to do something different with
6
Senior discounts*. There’s no membership fee to get a deal; all you must do is keep growing older and you can reap the rewards as early as age 50, and—good news—the benefits increase with aging, especially when you turn 60 or 65.
* If you thought you knew all the discounts available for people of a certain age, simply google “senior discounts,” and you’ll be surprised at the lists of restaurants, department stores, movie theaters, hotels, insurance companies, and even some airlines that offer deals. Paying less is another good reason to love growing older!
{Pam Blair is a former medical librarian and communications manager who gets nervous when she doesn’t have something to read. She loves descriptive writing and has authored and edited a book and numerous other publications. Contact her at pblair919@aol.com.
Exercise Solutions for Busy People
Lack of time in the day to get enough done is a common lament. Work, family, and social obligations have made many individuals busier than ever before, and that can eat into people’s ability to find time for daily exercise.
The Centers for Disease Control and Prevention says adults need to get at least 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity activity. For the moderate-intensity recommendation, that boils down to about 21 minutes per day, which is manageable even for the busiest of individuals. To that end, here are some ways busy people can get the exercise they need.
• Wake up early. Starting your day 30 minutes early can allow you to fit exercise in before a day becomes hectic. Put workout gear out the night before, and when the alarm sounds in the morning, get up and out, whether it’s to head to the gym or go for a morning walk or jog around the neighborhood.
• Use your lunch hour. If you’re not a morning person, use a portion of your lunch break for exercise and then eat your lunch afterwards.
• Take part in high-intensity workouts. High-intensity exercise regimens typically pack exercises into routines that get the heart rate going, but don’t require a lot of time. They may only be 20- to 30-minute sessions, which is doable for most people.
• Recognize exercise comes in many forms. Many people would be surprised that activities they engage in each day can be classified as exercise. Intense gardening or lawn care sessions and even home cleaning and improvement projects can work the body. Also, exercise can be built into regular activities, such as taking the stairs rather than an elevator or parking further away in parking lots to ensure a lengthy walk.
• Consider doing the “Daily 50.” The Daily 50 is an informal exercise routine that can occur anywhere and utilizes body weight to get the job done. Exercises can include 50 squats, 50 lunges, 50 wall push-ups, 50 crunches, and/or holding a plank position for 50 seconds. Some also perform 50 knee lifts or hold a wall sit for 50 seconds. These exercises don’t require much time and work most of the major muscle groups.
• Exercise as a family. Turn family leisure time into enjoyable exercise time. Take hikes, go for bike rides or even kayaking trips together to get everyone up and moving.
Busy people can make time for exercise with some easy solutions.
3 Short-Term Fitness Goals that Can Lead to Long-Term Success
Fitness-based resolutions are popular every year, but people who aspire to make such changes recognize how difficult it can be to achieve them. Individuals who want to improve their physical fitness can consider these three short-term goals and use them as measuring sticks as they pursue more longterm objectives.
1. Aspire for incremental weight loss. Weight loss goals were the fourth most popular New Year’s resolution for 2024 among participants in the Forbes Health/ One Poll survey. Though that survey separated fitness goals from weight loss goals, the two are certainly linked. Individuals who aspire to lose 10 pounds undoubtedly recognize that such a goal cannot be achieved overnight, so why not aspire to lose small amounts of weight at predetermined intervals? For example, if the end goal is losing 10 lbs., aim to lose two pounds by the end of January. Incremental progress can motivate individuals to stay the course and ultimately propel them toward achieving a more substantial, long-term goal.
2. Exercise for a predetermined number of days each week. Another way to gradually build toward achieving long-term fitness goals is to establish monthly minimum exercise sessions. Individuals accustomed to a sedentary lifestyle can resolve
to exercise three days per week in the first month of their resolution, and then increase that by a day in the second month. A consistent schedule when designing this goal is imperative, which is why it can make more sense to plan for three days per week as opposed to 12 days per month.
3. Resolve to walk a mile per day. Walking is an accessible cardiovascular activity that can have a profound effect on overall health. Walking also can help condition sedentary individuals’ bodies for more strenuous activity, which is a transition many people aspire to make when setting long-term
fitness goals. A daily one-mile walk won’t require a significant commitment of time, but it can help acclimate the body to routine exercise. As the effects of a daily walk begin to take hold, individuals may find it easier to engage in more strenuous physical activities, making this an ideal stepping stone on the way to achieving long-term fitness goals.
Short-term goals can help people remain motivated as they pursue more substantial goals that take longer to achieve. Such an approach can be especially useful for individuals resolving to improve their physical fitness at the start of a new year.
Jami Lee: The Power of Food From Veterinary Medicine Student To Mother To Health Coach
By Allison Chudina
For nutritional health coach Jami Lee, hard work has always been ingrained within her.
Jami — the owner of A Body in Repair, an online health coaching business — cited her childhood as the start of her interest in pursuing healthy living and encouraging others to do the same.
“My childhood is such a great part of what I do today,” Jami said. “I was homeschooled from second grade all the way through graduation — long before it became a popular choice. This unconventional education allowed me to begin my first apprenticeship at a local veterinary clinic when I was just 14 years old.”
Jami’s mentor at the clinic collaborated with her mother to create a unique educational path, she said. “Together, they decided that my high school curriculum should include college-level Veterinary Medicine textbooks.
By the time I completed my apprenticeship, I was assisting with surgeries.”
This experience paved the way for Jami’s first job at the University of Illinois’ School of Veterinary Medicine when she was just 16.
“I started by mopping floors, but it didn’t take long for the pathologist to recognize my background and eagerness to learn,” she said.
“The Dean of the school, Dr. Andrews, saw my potential and passion for veterinary medicine. He gave me the extraordinary opportunity to attend any class at the Vet Med College and test out of them at my own pace, as long as I finished my cleaning duties first.”
Jami said that, by age 17, she was trusted with the task of teaching senior veterinary medicine students “how to properly remove brains from any animal during a necropsy,” with the students joking that she was the “female Doogie Howser.”
Although Jami loved the science behind veterinary medicine, she realized this wasn’t the career path she ultimately wanted to follow. “I contemplated this position heavily for my life career,” she said. “But frankly, I was tired of only working with deceased animals and realized it was the science that kept me there, knowing that what we were doing saved hundreds of thousands of animals a year. So, I read medical journals like they were romance novels.”
Jami got engaged at age 19 on Christmas Day, and by age 20, she had her first child. “That life shift steered me away from my scientific career and toward the path I had always dreamed of,” she said. “To have a large family.”
Flash forward to now, and Jami has raised seven children, just recently welcoming baby number eight — her “grand finale” — last October. When asked how raising so many children has impacted her life and view on health, she said raising her “incredible blessings” has profoundly impacted her.
“They are my greatest work and my greatest joy,” Jami said. “It’s because of them that I decided to go back to school and pursue my doctorate in Quantum Healing, which I will graduate with this May. Through this journey, I’ve learned that we are all divinely connected on our life paths. Our emotions, words, and thoughts have a far greater impact on those around us than we often realize. The number eight symbolizes perfection, balance, wholeness, and love — it also represents new beginnings. I truly believe that to shift the culture of healing, we must start by healing within our own families.”
DANI JAYDEN PHOTOGRAPHY
JANET RAYNE PHOTOGRAPHY
So, how did Jami go from the world of veterinary medicine and starting a family to becoming a nutritional health coach? She said she didn’t realize what career path she wanted to pursue long-term for many years. “In fact, I had been health coaching my family for years before I even knew it was a career option,” Jami said.
She noted that her father “always struggled with his weight and health,” having worked in a corn syrup factory and often coughing up blood, battling fatigue and constant weight gain. “From a young age, I was always trying to figure out how to help him,” she said.
Everything changed for Jami when her father experienced a life-threatening health crisis. “He developed a blood clot that extended from his pulmonary artery all the way down to his ankles — a single, continuous clot,” she said. “The doctors told him he would likely need one or both of his legs amputated. They also told him he’d be sent to a nursing home for six months to a year, depending on how much weight he could lose. Their solution? ‘Staple his stomach shut.’ Yes, those exact words.”
This experience inspired Jami profoundly, she said, and made her realize that “food has the power to either destroy or heal.”
The power of food and natural healing is something I can’t ignore, and it’s something I want to share with others. This isn’t just a career for me; it’s my passion.
A few years later, Jami’s daughter was diagnosed with polyarticular arthritis. The doctors told her that her daughter would need weekly injections for the rest of her life and constant pain medication. “This came on suddenly,” Jami said. “She went from being my wild child — chasing horses, climbing trees, and wrestling with her brothers — to being bedridden for days within just three weeks. By the time she was diagnosed, her hand showed signs of deformity. The doctor warned me that if I pursued natural treatment, she would be completely crippled in eight months. As a parent, this was terrifying.”
Jami explained that this was when she felt the “strongest, most undeniable voice” within her saying that food could save her father’s life. “I didn’t know how, but I knew it with every ounce of my being,” she said. “At the time, my mom asked to borrow my faith, as she had none. We hired a holistic nutritionist to guide me in feeding him, and for the next 90 days, I brought him meals twice a day. The results were nothing short of miraculous — he lost 100 pounds, walked out of the nursing home in just three months with both legs intact, reversed his Type 2 diabetes, and got his life back.”
Again, Jami looked to food to heal her family. “I asked the doctor about food’s role in my daughter’s condition, and she told me there were no studies linking food to inflammation in the joints,” Jami said. “The doctor insisted it had no impact on her arthritis. I knew from my experience with my dad that this information was wrong. Food healed him, and I believed it could help my daughter, too.”
Jami concluded that she couldn’t put her 10-year-old daughter on a lifetime of medication without first trying to find the root cause. “I needed to understand what triggered this condition and stop it from progressing,” she said. “After some research, I discovered that Lyme disease was the underlying cause of her autoimmune disorder. Once we addressed that, I created a plan for her. Within 90 days, she was completely
• 30 OR 90 DAY COACHING
• COMPLETE FOOD GUIDE
• HEAL THE BODY NATURALLY
• REDUCE INFLAMMATION
• REVERSE AUTOIMMUNE
healed of both Lyme disease and arthritis. Today, at almost 19, she’s lived a normal teen life without medication or strict diets.”
All in all, Jami said these experiences with both her father and daughter are what deeply inspired her to pursue a career in health coaching. “The power of food and natural healing is something I can’t ignore, and it’s something I want to share with others,” she said. “This isn’t just a career for me; it’s my passion.”
Jami began her online coaching business, A Body in Repair, shortly after the Covid-19 pandemic forced the shutdown of her brick-and-mortar business in 2020. “I had been running a 3,000-square-foot commissary kitchen with a 12-seat teaching space where I taught people how to reverse Type 2 diabetes, make their own probiotic foods, and other fun and informative health practices — until Covid put an end to all of it,” she said. “Our business was almost entirely event-based, so I had to pivot and refocus on what I loved most about what I did: teaching people how to live healthier lives. I developed the protocol that helped both my dad and daughter regain their health, earned my coaching certificate, and launched my online coaching career.”
And what is the most rewarding aspect of being a health coach? “Hearing my clients go from saying, ‘I’ve tried everything — nothing works,’ to, ‘You have changed my life,’ ” Jami said. “It’s the greatest reward I could ask for. There’s no better feeling than knowing you’ve helped someone get their health back.”
When asked about a few simple, easy ways people can better themselves in the new year and improve their overall health, Jami had several suggestions.
“I always recommend doing 95% of your grocery shopping along the outer walls of the store, avoiding the middle aisles as much as possible,” she said. “Start by focusing on your five favorite meals, and then begin swapping the ingredients for healthier options. Our bodies are made up of energy, and everything has its own frequency. Processed foods that are designed to sit on shelves for long periods have a low frequency. On the other hand, fresh foods that come from the earth have a much higher frequency. Low frequencies in our bodies are linked to diseases, depression, and anxiety. By choosing high-frequency foods, you’re giving your body the support it needs to heal and repair itself.”
Jami said she loves setting goals and planning for the future, and in terms of New Year’s resolutions, she definitely has a vision in mind. “I don’t usually set New Year’s resolutions, but my vision for this year is to have 2,000 people join my online healing community,” she said. “I also imagine taking my adult children and my first grandchild on a cruise together for the first time. I’ve got a list of books I want to read and finish, and of course, I’m focused on completing my doctorate. That’s what I see for 2025.”
Beyond this year, Jami hopes to host large healing conferences focusing on the “Mind, Body, and Spirit.”
“I want to help shift the culture by helping people realize the incredible power we have to live the life we desire—mentally, physically, and spiritually, in every area of our lives,” she said. “I also have a few books I need to write, which will further support my vision of becoming a public speaker. Honestly, I don’t think I’ll ever truly retire. The only thing I’m retiring from is having babies. I’ll leave that legacy to my children.”
To learn more about Jami and A Body in Repair, visit yourpathwaytohealing.com.
JANET RAYNE PHOTOGRAPHY
Winter Chores
By April Hensley
Christmas is such a joyful time. It’s a happy blur looking back at the busy season celebrating the holy days with family, friends, and church. Even though the holiday is over and slower days have arrived, it leaves a warm glow in our hearts to carry us through the cold winter months.
For gardeners, January is like Christmas all over again. We start receiving gorgeous, colorful seed catalogs in the mail. Stores begin displaying seed-starting soil, potato and onion sets, spring-blooming bulbs, and the newest garden tools. Long germinating seeds can be planted like petunias and eggplant.
There are a few simple chores to take care of now to make gardening easier when things start thawing out. Little jobs, especially outdoor ones, get pushed to the back burner during the fall months. Now that the new year is here, we have around three months until spring.
• Put gas stabilizer in garden tools. Nothing is worse than trying to fire up the mini cultivator
or lawn mower in the spring and it doesn’t start. Sometimes old gas will gum up these kinds of tools. It’s time consuming and expensive to fix but easy to prevent.
• Unhook water hoses. This is a big one. Hoses that are still attached to the hydrant and sprayers can freeze and cause the water line in your house to burst. If you still use your hydrant in the winter, invest in a heated hose.
• Roll up and put away water hoses. This is one I really need to work on besides hanging mine on the corner fence post. Hoses left on the ground freeze and get brittle causing them to possibly split.
• Insulate outdoor hydrants if they aren’t frostproof.
• Mulch tender plants and shrubs. I had a bale of straw leftover from fall decorations. I used it to cover some tiny onion shoots in one of my raised beds. Leaves can also be used.
• Put away or cover up lawn furniture. This will prolong the life and prevent small birds and mammals from using the cushion stuffing for nest materials.
• Store plant pots and saucers to prevent freezing and cracking. The drain hole in the bottom can stop up and fill the pot with water and ice. If you need to leave them out year-round, take them out of the saucer and elevate them on brick so they can drain.
{April Hensley works as an office manager and is an avid gardener, writer, and greenhouse hobbyist. Her debut book, Four Seasons: Gardening & Growing in Zone 7 , is available now. April loves the outdoors and is passionate about animal welfare and the environment. She can be reached at aprils1105@embarqmail.com.
Healthy Ways to Cope With Stress
Long-term stress poses many health risks, including wear and tear on the immune system and an increase in worry, anxiety, and irritability. Some people turn to drugs or alcohol to combat stress, but there are healthy options. The following are better ways to cope with stress.
• Reduce the number of stressors. It is not possible to remove all of the stress of life, but people can try to reduce some forms of stress. Think about sharing some responsibilities or asking for help. If a person is causing you stress, then distance yourself from this person as much as possible. Work is a major source of stress for many people. Finding a new job or cutting back on tasks could help.
• Get quality sleep. Prioritize sleeping better and longer. Fatigue can exacerbate the ability to deal with even minor stressors, leaving you more irritable and
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edgy. Most adults require between seven and nine hours of sleep per night, so adjust your schedule to achieve this.
• Plan for daily exercise. The APA says brisk movement improves sleep and can combat stress. In one study titled “Relationships between Leisure Time Physical Activity and Perceived Stress,” first published in 1996, researchers found that working adults who engaged in moderate physical activity had half the perceived stress when compared to working adults who did not participate. A 30-minute session each day can work wonders.
• Engage in pleasurable activities. It’s easy to drop fun things from the schedule when stress is high. But the Cleveland Clinic advises making time for pleasurable things as a means to combatting stress. Laughter and humor can go a long way towards reducing stressful feelings, so a night out at a comedy show or watching a funny movie can help.
• Improve your diet. Well-nourished bodies can handle stressors, illnesses and life in general much easier. Aim for a well-balanced diet that is low in processed foods and sugar. Avoid alcohol, caffeine and nicotine, as each can worsen stress in the long run, according to Sutter Health.
Stress is a natural part of life. When stress becomes too much to take, individuals can cope in various healthy ways.
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Voicemail Male
By Ken Heath
Hibernating
January can be a stressful month. We’re getting the bills from Christmas and starting to do our taxes, making it tough for both Peter and Paul. The weather is nasty cold, and that skiff of snow that last month would have ushered in Santa’s sleigh is just perfect for turning the driveway into a skating rink. We made those resolutions just a couple of weeks ago, and if you’re like me, you’ve broken them already. The gym sure sounded good on New Year’s Eve, but not so much when we must dress up like Nanook of the North to go sweat with the other oldies.
God’s Daily Miracles
By Jim Burns
Then the Jews took up stones again to stone him. Jesus answered them, “Many good works have I shewed you from my Father; for which of those works do ye stone me? ... If I do not the works of my Father, believe me not: But if I do, though ye believe not me, believe the works: that ye may know, and believe, that the Father is in me, and I in him.” John 10:31–32, 37-38 KJV
Interpretation:
Again the Jews picked up stones to stone him, but Jesus said to them, “I have shown you many great miracles from the Father. For which of these do you stone me? Do not believe me unless I do what my Father does. But if I do it even though you do not believe me, believe the miracles that you may know and understand that the Father is in me, and I in the Father.”
Do you believe in miracles? I do. I don’t believe that everything called a miracle really is a miracle. In fact, I’ve been disappointed more than once with something or someone who faked a miracle. But miracles happen all around us every
If we put all that away for a bit, January can turn out not to be so bad after all. The cold temps and icy forecasts are perfect excuses to grab a warm mug of hot chocolate or Russian tea, light up the fireplace, and grab a lap blanket and a good book to test our resolve to keep our eyelids from joining together for a quick nap. It’s the season to recharge, to look through seed catalogs and landscaping websites to get ideas together for what’s most certainly coming right around the corner.
It’s like my high school band director used to say about a discord—it’s like putting your hand on the stove. It hurts like the dickens but feels so good when it’s over. So is winter. Soon enough, we’ll be cranking up Buffett with boat drinks in Bermuda shorts once again, and if we pause then to remember right now, that sunshine will sure feel a lot better.
In the meantime, I’m taking a lesson from the bears. A bellyful of honey, and I’m hibernating here in my cave!
{day. Some of the miracles are super-extraordinary; others, like a sunset, the human body, or the true love of a man and woman, have become so ordinary that we hardly call them a miracle even though that’s exactly what they are.
What is a miracle? A miracle makes an opening in the wall that separates this world and another. A miracle is a wonder, a beam of God’s supernatural power injected into history. A miracle is a happening that cannot be explained in terms of ordinary life.
Christ performed at least thirty-five miracles in the Bible: walking on water, healing the sick, multiplying loaves and fish, turning water into wine, and even raising the dead.
Why did Christ perform so many miracles? Did he do it to persuade the people of his power, or to solidify their faith? Did he do miracles to dramatically show that God took an interest in his creation? The answer is a simple, “Yes.” Jesus performed miracles in order to give God glory. Perhaps the greatest miracle was the fact that Jesus became flesh and dwelt among us. He is the visible expression of the invisible God.
God doesn’t always perform miracles at our every petition, but don’t underestimate his power either. Next time you seek a miracle, don’t forget, he is not a magician—but don’t be surprised if his miracle is greater than you ever imagined.
(Source: homeword.com)
Ken Heath is a Marion, VA hometown boy who expresses his passions in his writings and through music. After his ‘real job’, Ken is owner of the legendary Cliffside Roadhouse, doggie dad to Miss Reagan and their rescue Scottie the Wonder Dog with his wonderful wife. Follow him on Facebook and on Twitter at #kenheath.
How to Allocate Funds When Planning a Wedding
It’s important that couples recognize what’s most important to them when planning their weddings. Recognition of those priorities can help couples determine how to allocate their funds. Equally helpful can be how past couples have spent on their weddings. Utilizing data from The Knot 2023 Real Weddings Study, the wedding experts at The Knot (theknot.com) have calculated general percentages of a wedding budget couples can devote to various components.
• Venue: 37 percent
• Catering: 28 percent
• Band: 12 percent
• Wedding rings: 9 percent
• Photography: 8 percent
• Flowers: 8 percent
• Alcohol: 8 percent
• Rehearsal dinner: 8 percent
• Videography: 7 percent
• Couples’ attire: 7 percent
• Rentals: 6 percent
• DJ: 5 percent
• Wedding party attire: 4 percent
• Guest entertainment: 3 percent
• Transportation: 3 percent
• Ceremony music: 3 percent
• Cake and desserts: 2 percent
• Stationery: 2 percent
• Officiant: 1 percent
• Favors and gifts: 1 percent
• Additional jewelry: 1 percent
Couples with a keen eye might notice these percentages add up to significantly more than 100 percent. That’s because the budgetary breakdown reflects personal preferences, individual couples’ budgets and what couples can expect to spend on certain components. For example, The Knot data indicates a couple that prefers a band for their reception instead of a DJ may need to allocate roughly twice as much of their budget to accommodate that preference. In addition, couples who do not intend to pay for wedding party members’ attire can find other ways to allocate those funds, which The Knot data indicates typically accounts for roughly 4 percent of a wedding budget.
Another variable to consider is family. According to The Knot data, couples allocated an average
of 8 percent of their budgets to their rehearsal dinner. However, couples’ parents may offer to pay for that meal, which can leave more room in the budget for other expenses. In addition, The Knot reported that the percentage of couples asking a friend or family member to serve as their wedding officiant rose from 37 percent in 2015 to 51 percent in 2020. Wedding officiants do not often eat up a significant portion of a couple’s wedding budget (1 percent), but this is another expense that modern couples may not need to account for.
Weddings can cost tens of thousands of dollars. Couples who determine how best to allocate their wedding budgets may find it far simpler to plan their big day.
Book Signing Event in Kingsport “Grand” Adventure for Six Authors
By Allison Chudina
Six
authors recently were featured at a special book signing at Grand Home Furnishings in Kingsport.
The event — hosted by Jan-Carol Publishing on Sunday, Dec. 8 — highlighted the works of six authors: Aubrie Abernethy (Finding Peace in the Promise: A Memoir of Walking with Intention), Karen G. Bruce (Carly: A Story of Redemption), Bev Freeman (Cabin in the Cove), Kristen Johnson (The Forgotten: Valaraii Rising Trilogy), Jocelyn M. Lacey (An Angel Named Johnia), and Sharon Suskin (The Blue-Eyed Butterfly). And, according to the authors, it was both a successful and fun day.
The authors set up tables around the store with balloons to mark their locations. Each woman brought copies of their books to sign.
Aubrie Abernethy said the book signing was a “wonderful opportunity” to meet fellow book lovers searching for a new read. “As an author, I love sharing the premise that led me to write Finding Peace in the Promise: A Memoir of Walking with Intention,” she said. “‘Book talking’ can take you on lots of adventures that you didn’t realize could spark your imagination. I also enjoyed meeting other authors and discussing our shared book-writing experiences.”
Kristen Johnson said the book signing was “an awesome experience” made even more special by the
attendees. “I had the support of several of my students, who stopped by to chat and show their encouragement,” she said. “I had the pleasure of meeting some fascinating and creative authors as well, and I left feeling both inspired and grateful for the wonderful connections made that day.”
Karen G. Bruce said she felt very welcomed by the Grand Home Furnishings staff. “It’s a great day when you can sell a few books and also be surrounded by the most beautiful, comfortable furniture ever,” she said. “The team at Grand Home Furnishings made us feel so welcome. Their encouraging words and support, along with a few snacks, made the day special and fun.”
For first-time author Sharon Suskin, it was a brandnew experience. “An author’s vision of marketing should encompass every type of venue,” Suskin said. “The Grand Home Furnishings event was no exception. Not only did it give exposure to the authors, but also it complemented the shopping experience for the visitors and the employees, merging a compilation of identities. It was, indeed, a ‘grand’ adventure!”
Bev Freeman said the event provided “nice one-onone time” since JCP’s authors rarely get to meet. Freeman noted that she’d “do it again.”
Jocelyn M. Lacey said she had a wonderful time “meeting and interacting” with fellow authors. “I am so appreciative of the collaboration between Jan-Carol Publishing and Grand Home Furnishings in Kingsport for presenting this opportunity!”
Jan-Carol Publishing appreciates its authors and hopes to do more events like this in 2025. For the latest news, follow JCP on Facebook @Jan-Carol Publishing, Inc., and on Instagram @jancarolpublishing. (Photographs provided by authors)
Author Jocelyn M. Lacey
Author Kristen Johnson
Authors Jocelyn M. Lacey and Aubrie Abernethy
Authors Jocelyn M. Lacey and Karen G. Bruce
NEW RELEASES OUT NOW!
Daisy Diana Discovers The Wonders of Weather
Written by Meaghan Thomas
Illustrated by Miriam and Sean Balsano
DAISY DIANA DISCOVERS: THE WONDERS OF WEATHER is an entertaining and informative story that teaches the reader the science behind different types of weather and how to stay safe if severe weather occurs. Whether you love meteorology or are reading this to ease storm anxiety, you’ll have fun learning along the way with Daisy Diana and friends. Online readers: click here to order.
Snow Much Love: Book 2 A Collection of Family Stories
Written by Donna Snow King
Donna Snow King is back with more winding adventures and life-changing experiences as she regales readers with tales from her childhood, growing up a house mover’s daughter, and joining the family business. Snow Much Love: Book 2 comes after readers fell in love with Donna’s conversational tone in Snow Much Love and found themselves looking back on their own memories. The author hopes that readers will join her again in reminiscing on precious moments of times past. Each story shared has a lesson to be learned. Online readers: click here to order.
Finding Peace in the Promise: A Memoir of Walking with Intention
Written by Aubrie Abernethy
Jan-Carol Publishing, Inc. is a small independent publishing press with a motivated force of authors. Mountain Girl Press, Little Creek Books, Express Editions, DigiStyle, Broken Crow Ridge, Fiery Night, Skippy Creek, and RoseHeart Publishing are all imprints of Jan-Carol Publishing, Inc.
The Adventures of Louie: From a Playful Great Dane Puppy to a Gentle Giant
Written by G. S. Craft
Illustrated by Emily Land
This book is based on the true story of Louie, our Great Dane. Louie was a joy to everyone that knew him. He was a gift from God to us, and I want to share his memory with you.
Online readers: click here to order.
Michael’s Journey from Caterpillar to Butterfly
Written by Jocelyn M. Lacey
Illustrated by Holly McManigal
When Michael changes from a caterpillar to a butterfly, he notices his wings are different. Will he be able to fly, and will his friends accept him the way he is?
Online readers: click here to order.
The Tooth Fairy Has a Problem
Written by Neil Wollman, Kim Johanson, and Norma Nelson
This story evolved from a visualization I had as I struggled to find a way to lean more consciously into the last quarter of the century of my birth. What I sought was a healthier way to live, so I could be more fully present with my family and friends. I realized that intentional walking helped to clear my headspace, creating space to examine my life. Three threads wove through this tapestry of intentionality: walking with intention personally , walking with intention for charity , and walking with intention to inspire others.
Online readers: click
The Adventures of Allie & Molly: A Series of Stories About a Girl and Her Dog
Written by Patricia Hitchcock
Illustrated by Patricia Hitchcock and Neva Austin
The Adventures of Allie & Molly
based on the true-life events of a girl and her dog, her best friend Molly, and all their shenanigans. Online readers: click order.
The Tooth Fairy has run out of money and can’t figure out what to do with all the teeth she has collected. What can she do? Online readers: click here to order.
After the death of his wife of over 30 years, Rick Morgan tries to navigate life without Lisa by his side. He will come to understand through the people he surrounds himself with—friends both new and old—that heroes don’t always come equipped with capes and grand gestures. Heroes are those in your circle who take your hand and pull you through the tough times, and these special people give you the hope and strength to carry on. Although Rick is a broken man, he continues to move forward, guided by family connections, old memories, and a newfound purpose. Online readers: click here to order.
AUTHORS on the ROAD
Tuesday, February 11, the Appalachian Authors Guild will conduct a Board Meeting/ Workshop at Virginia Highlands Small Business Incubator, 852 French Moore Jr Blvd, Abingdon, VA. The Board Meeting will be held from 12 p.m. until 1 p.m. A program: “Magic & Faith” will be presented by Jason Houghton from 1 p.m. to 3 p.m. All are welcome to attend.
Tuesday, March 11, the Appalachian Authors Guild will conduct a Board Meeting/ Workshop at Virginia Highlands Small Business Incubator, 852 French Moore Jr Blvd, Abingdon, VA. The Board Meeting will be held from 12 p.m. until 1 p.m. A program: “Meet the Authors” will be presented from 1 pm to 3 p.m. All are welcome to attend.
Linda Hudson Hoagland
The Lindsay Harris Murder Mystery Series, The Best Darn Secret; and anthologies Easter Lilies; Broken Petals; Wild Daisies ; Scattered Flowers ; Daffodil Dreams; and These Haunted Hills: A Collection of Short Stories Books 1–6
Friday, January 3, 10 a.m. – 3 p.m. Book Signing at Food City, St. Paul, VA
Saturday, January 4, 10 a.m. – 3 p.m.
Bookmarked is a platform designed to highlight and promote authors and books associated with Jan-Carol Publishing, Inc., and beyond. The blog and podcast feature interviews with authors, updates related to JCP events, and other bookish content you won’t find anywhere else.
Interview with Dominic “Nick” Tusa
Author of Wes Schum: Amateur Radio’s Unsung Hero
BOOKMARKED: How did you first get into the world of radio?
NICK TUSA: Growing up in New Orleans in the late ’50s and ’60s, it was easy to become fixated on music. So, while listening to my grandma’s Westinghouse AM kitchen radio tuned to her favorite rhythm and blues station, I got to wondering how that radio made those great piano riffs. Now, I was very young – eight at the most. And being curious, I peeked in the back and saw a number of orange-glowing glass bulbs (also known as electron tubes) and figured that was the source. So, what else could I do but pull them out for closer inspection?
Not finding any sign of a piano note and a pile of now dark and cold bulbs – err tubes – I knew I was in big trouble.
Book Signing at Food City, Claypool Hill, VA
Friday, January 10, 10 a.m. – 3 p.m.
Book Signing at Food City, Marion, VA
Saturday, January 11, 10 a.m. – 3 p.m. Book Signing at Food City, Volunteer Parkway, TN
Friday, January 17, 10 a.m. – 3 p.m.
Book Signing at Food City, Wytheville, VA
Saturday, January 18, 10 a.m. – 3 p.m.
Book Signing at Food City Bonham Road, Bristol, VA
Friday, January 24, 10 a.m. – 3 p.m.
Book Signing at Food City, Wise, VA
Saturday, January 25, 10 a.m. – 3 p.m.
Book Signing at Food City, Chilhowie, VA
Friday, January 31, 10 a.m. – 3 p.m.
Book Signing at Food City, Vansant, VA
Rather than getting punished, my dad knew our across-the-street neighbor had a small-time radio/TV repair business going in the space above his garage. So, across the street we went, and Mr. Evans not only repaired that little radio set in short order but also said I could come over anytime to learn more about radios and TV sets.
That was his mistake. Every time I spied that light on in Mr. Evans’ sideline shop, I’d make a beeline across the street to see what he was doing!
What inspired you to write your book, Wes Schum: Amateur Radio’s Unsung Hero?
This has been a book in the making since I first met Wes in his home “factory” on a very cold January night in 1983. Going back to 1967 as a young ham radio enthusiast eager to learn more about an all but forgotten phasing method of single sideband generation, I was enthralled that such a young entrepreneur could develop an important set of radio products, spearhead their manufacture from a true garage operation, and gain the attention of Zenith Electronics – a behemoth in television, audio, and military electronics.
If he can do it, why not me?
Of course, I tried to get Wes to write his own story, but that wasn’t in the cards. He was too focused on designing the next product or investigating a new process to go down the road of self-reflection. So, I did it for him – as a tribute to his unselfish contributions toward the art and science of electronics, and for instilling in me the ambition to follow my own dreams and build a successful manufacturing operation of my own.
Aubrie Abernethy Judi Light Hopson
This story evolved from a visualization the author had as she struggled to find a way to lean more consciously into the last quarter of the century of my birth. What she sought was a healthier way to live, so she could be more fully present with her family and friends. She realized that intentional walking helped to clear her headspace, creating space to examine her life. Three threads wove through this tapestry of intentionality: walking with intention personally, walking with intention for charity, and walking with intention to inspire others.
This self-help guide to reducing stress covers 12 major areas of life. Easy-to-implement strategies help the reader take charge of time, money, relationships, self-care, and more. This commonsense guide to lifestyle changes is enhanced by scenarios of how others cooled their stress with simple, positive steps. Studies have shown stress is rising annually in the U.S. for most individuals.
Vincent E. Joy
Crystal Gilpin Jones
Always Remember, Your Story is Still Being Written...is a daily devotional to encourage those who are going through tough times. Their story is not over, God is still writing their story. To encourage others not to lose focus, don’t lose hope when circumstances seem impossible, and know that He still controls the pen to your story.
Jan Ellis
Over the Circumstances is a book of engaging, relatable, true stories and observations about life that help the reader to learn biblical truths through human experiences. The author shares insights the Holy Spirit has opened to her as she observes the lessons that God has hidden in His creation and the everyday, mundane occurrences of life. The author’s laughter, joy, and ongoing inspiration leaves her readers unable to put down Over the Circumstances.
On Christmas Day, 1977, Vincent Joy gifted his parents a recently published Living Bible with the hope to encourage them to dig deeper into the faith that they had raised Joy and his siblings in. In the years that followed, that Living Bible became but a memory until resurfacing in 2021, but this time full of torn notes, each with scripture references, tucked between the pages. The discovery of the Living Bible led Joy to the realization of just how strong his parents’ faith was, a fact that overwhelmed him with emotion. Quietly Serving God is the story of Joy’s parents and their relationship with the Savior. It is Joy’s hope that readers feel a deep love for Jesus, the way he now knows his parents did toward the end of their lives.
Order all of these book directly from JCP — for a discounted price and FREE shipping in January! Go to the “JCP Book Shop” at www.jancarolpublishing.com.
Rick Toomey, Ed.D
The Joy of Being You uses the humorous differences in two dogs and the Myers-Briggs Type Indicator (MBTI) personality preferences to help children find joy in who they are. In this inspired picture book, Rick Toomey celebrates the differences that make us special through the stories of his last two pets. As you get to know Mia and Beau—two very different dogs—their contrasting yet beautiful personalities will win you over. Their adventures help us see the strengths in not only our unique take on the world, but also that of those around us.” —Micki Bare, Author of The Hubbleville Series
Hunter D. Darden
Pete’s world is sad and lonely. Not only does he not like anything about himself, but he doesn’t fit in with the other kids. It isn’t until Pete’s misfit guardian angel, T. J., teaches him the art of loving himself that Pete becomes happy and fulfilled. The book is beautifully illustrated with vibrant colors and wonderful facial expressions. The book is a delight for adults to read and children will enjoy the heartwarming message about self image and loving oneself.
Meaghan Thomas
Heart of Hearing is an animated and entertaining story for children to encourage them to wear their aids. It provides and highlights aspects of the world around us that would be missed if they chose not to wear them. A portion of the proceeds will go directly to the nonprofit, The Heart of Hearing, Inc. created by the author, Meaghan Thomas.
When Victoria’s beloved red balloon floats away at the county fair, she never imagines it will lead to an outof-this-world adventure! In a dream that feels amazingly real, Victoria travels to a distant planet where she meets Nova, a friendly three-eyed alien who’s found her balloon.
As Victoria and Nova become friends, they learn valuable lessons about sharing, accepting differences, and the joy of new experiences. Through games, laughter, and cultural exchange, they discover that the best gifts are often the ones we give away. Order these books from our JCP website (Jancarolpublishing.com) for free shipping! Click on the cover to purchase or go to “JCP Book Store” at the top of our homepage!
Justin Shepherd
Minding Meals
By Cindy K. Sproles
Family meals and the holidays always bring excesses of food to our tables. Part of the fun of sharing the festivities with our families is sharing our sweet goodies and tables of food. There are several things to keep in mind with your seniors. It’s essential to consider how your aging senior’s eating habits have changed. Here are some helpful hints to help your senior enjoy family meals.
Aging adults eat less – Considerably less, and though it may not seem like much to the family, your loved one’s stress levels will rise. Folks mean well when they comment, “You’ve not eaten enough to feed a bird,” or they insist seniors eat more. Still, for your senior, the pressure of not eating as much can cause unseen issues, like anxiety, a hike in blood pressure, difficulty breathing or vomiting, light-headedness, and even chest pains. It’s important to remember that as we age, part of the body’s natural behavior is to slow significantly. Eating less is the body’s way of winding down for an aging senior. As hard as it seems when we observe the tiny amount on our loved one’s plate, it can help to understand that your senior has already adjusted to eating less. Your worry should come when they don’t eat at all or during illness when eating is vital to recovery. Of course, they must eat, but families should understand where their seniors stand daily. What is normal for them in their 80s and 90s is not normal for a much younger person. During the holidays, don’t force food on your loved one. Allow them the freedom to enjoy what is normal for them.
Be mindful of sweets – Remember that high amounts of sugar can increase the risk of health issues. Sugar affects things like diabetes, heart rate, and sleeping. It can even agitate cardiovascular issues. For every sweet you serve, add at least one dessert that is lower in sugar. Substitute healthy fruit with natural sugars like strawberries and blueberries, and consider sugar substitutes.
Add easily chewable textures – Offer an option such as boiled or broiled shredded chicken or turkey. Ham, steak, and harder-to-chew meats can be tough and cause choking or denture problems.
Visually inviting and easy – Offer your loved one a small plate. The visual of something smaller removes the pressure of filling a huge plate they can’t or don’t want to eat. Something as simple as a smaller plate eliminates the stress and expectation that seniors must eat more.
Avoid alcohol – As much as a good cup of “special” eggnog can taste, keep in mind that alcohol is a diuretic, and it removes water from the bloodstream, causing dehydration. A younger person can handle alcohol more easily, but your senior is at higher risk of falls from an already teetering walk.
Your loved one wants to enjoy get-togethers as much as you, and though this list seems like it’s taking your meals down a notch, it really isn’t. Simply set aside a small plate, and before you overseason your meal, ladle out a couple of spoons into small bowls for your senior to choose from. These small efforts will make it easier for your loved one, and it doesn’t affect your meal at all. You’ll find they enjoy the time with their families more.
{ Cindy K. Sproles is a novelist, speaker, and conference teacher. She is the cofounder of ChristianDevotions.us and the managing editor for Straight Street Books and SonRise Devotionals, imprints of Lighthouse Publishing of the Carolinas. Visit Cindy at www.cindysproles.com.
Sugar’s Silent Sabotage
By Jami Lee
Sugar has long been a staple in holiday festivities, hidden in everything from desserts to seemingly healthy snacks. While most of us are aware of its link to weight gain and energy crashes, few understand the toll sugar takes on essential nutrients in the body—specifically magnesium. This critical mineral, necessary for everything from energy production to nerve function, is drained from our reserves each time we indulge in sweet treats.
Here’s a startling fact to consider: For every molecule of sugar you consume, your body uses 54 molecules of magnesium to process it. That’s a heavy price to pay, and it’s one that has conse quences for your health.
Magnesium is often referred to as the “forgotten mineral,” but it’s far from insignificant. This powerhouse nutrient is involved in over 300 biochemical reactions in the body, playing a vital role in energy creation, muscle function, and even maintaining a steady heartbeat. It also helps regulate blood sugar levels by aiding insu lin’s effectiveness and calms the nervous system, reducing stress and anxiety.
But when sugar enters the picture, magnesium gets put to work in overdrive, depleting the body’s reserves and leaving less for these essential processes. Over time, this can lead to a host of health problems.
increased stress or anxiety. But the risks go even deeper. Over time, chronic magnesium deficiency can contribute to serious conditions such as cardiovascular issues, diabetes, and osteoporosis. Magnesium deficiency is increasingly recognized as a contributing factor in restless legs syndrome (RLS), a neurological disorder characterized by an uncontrollable urge to move the legs, often accompanied by uncomfortable sensations. Magnesium plays a critical role in muscle relaxation and nerve function, helping to regulate the electrical signals between the brain and muscles. Additionally, magnesium deficiency can exacerbate sleep disturbances, a common issue for those with RLS, as magnesium is essential for promoting relaxation and aiding in the production of melatonin, the hormone that regulates sleep.
Sugar consumption not only drains your magnesium reserves but also undermines your efforts to achieve New Year’s resolutions like better health, more energy, or improved stress management. By being mindful of sugar’s hidden impacts and proactively supporting your body with magnesium, you can break the cycle of self-sabotage and make this year the one where your resolutions truly stick.
{Jami Lee, a Certified Nutritional Health Coach, is the founder and visionary behind Alternative Healthcare Solutions. Her mission is to educate and empower individuals dealing with chronic conditions. For inquiries, she can be reached at alternativehcinfo@gmail.com. If you would like more information on Alternative Solutions to join the community, visit our website at www.join-ahs.org/get-started.
When you eat sugar, your body’s metabolic machinery kicks into gear to break it down into usable energy. This involves a series of steps, many of which are dependent on magnesium:
1. Enzyme Activation: The enzymes that convert sugar into energy require magnesium to function. Without it, the entire process grinds to a halt.
2. Energy Production: Magnesium is crucial for activating adenosine triphosphate (ATP), the molecule that powers nearly all cellular activities. ATP can’t be effective without magnesium.
3. Blood Sugar Control: Magnesium enhances insulin’s ability to usher sugar into cells where it can be used as fuel. Without sufficient magnesium, blood sugar control falters, potentially leading to insulin resistance over time. Running low on magnesium can affect virtually every system in your body. Common signs include fatigue, muscle cramps, and
• 30 OR 90 DAY COACHING
• COMPLETE FOOD GUIDE
• HEAL THE BODY NATURALLY
• REDUCE INFLAMMATION
• REVERSE AUTOIMMUNE
The Basics of Thyroid Cancer
Thyroid cancer does not garner the same level of attention as more common forms of the disease. However, thyroid cancer is still a formidable enough threat to justify gaining a basic understanding of the disease.
What is thyroid cancer?
Cancer is characterized by abnormal cell growth. When this growth begins in the thyroid, a person is diagnosed with thyroid cancer.
Are instances of thyroid cancer increasing?
The Mayo Clinic notes that rates of thyroid cancer seem to be on the rise. In fact, the National Institutes of Health reports that incidence rates for thyroid cancer have continuously increased across the globe over the last three decades.
Does thyroid cancer produce symptoms?
The Mayo Clinic notes that most thyroid cancers do not produce signs or symptoms in the early stages of the disease. In fact, the MD Anderson Cancer Center reports
that it’s possible that an individual could have thyroid cancer for months if not years without knowing it.
Though it’s important that people recognize the likelihood symptoms will not appear prior to receiving a thyroid cancer diagnosis, the MDACC notes the following are some potential warning signs to take seriously:
• a lump in the front of the neck
• swollen thyroid or swelling in the neck
• pain in the front of the neck that may extend to the ears
• hoarse voice
• trouble breathing
• persistent cough
• problems swallowing
The MDACC urges anyone experiencing these symptoms for three weeks or longer to visit their health care provider.
What causes thyroid cancer?
The American Cancer Society reports that it’s not always clear what causes thyroid cancer. However, researchers have identified some notable risk factors for the disease, including:
• Sex: The ACS indicates thyroid cancer occurs nearly three times as often in women than in men.
• Age: Thyroid cancer is most commonly diagnosed in people in their thirties and through their sixties.
• Family history: Individuals with a first-degree relative, such as a parent or sibling, with thyroid cancer are at heightened risk of developing it as well.
• Excessive body weight: The ACS reports that a person’s risk for thyroid cancer appears to increase as body mass index (BMI) increases.
Thyroid cancer rates appear to be on the rise, making now an ideal time to discuss the disease with a physician.
Life Care Center of Gray
Start your Mornings with a Healthy Meal!
Raspberry Protein Muffins
12 muffins
Nonstick cooking spray, for the liners
1 cup finely ground almond flour
1/2 cup all-purpose flour
1/3 cup vanilla whey protein powder
1 teaspoon baking powder
1/2 teaspoon kosher salt
1/4 teaspoon baking soda
1/2 teaspoon ground cardamom, optional
1/2 cup all-natural almond butter
1/2 cup packed light brown sugar
1/2 cup plain whole-milk Greek yogurt
1/4 cup unsweetened almond milk
2 large eggs
1 cup fresh raspberries
3/4 cup sliced skin-on almonds
1. Position an oven rack in the center of the oven and preheat to 350 degrees F. Line a 12-cup muffin pan with paper liners and spray the liners lightly with nonstick cooking spray.
2. Whisk the almond flour, all-purpose flour, protein powder, baking powder, salt, baking soda and cardamom, if using, in a medium bowl until combined. Set aside.
3. Whisk the almond butter, brown sugar, yogurt and almond milk in a large bowl until smooth and well combined. Add the eggs and whisk until just combined. Fold in the dry ingredients until just combined, then gently fold in the raspberries with a rubber spatula. Spoon the batter evenly into the paper liners. Top each with 1 tablespoon sliced almonds.
4. Bake until the muffins are golden brown at the edges and a toothpick inserted in the center comes out clean, about 25 minutes. Let cool for 5 minutes in the pan, then transfer to a wire rack to cool completely. Store in an airtight container for up to 4 days.
Source: www.foodnetwork.com/recipes/ food-network-kitchen/raspberry-protein-muffins-18796098
Cinnamon Oatmeal Pancakes with Honey Apple Compote
4 servings
1 1/2 cups apple cider
1 tablespoon honey
2 Golden Delicious apples, peeled and cut into 1/2-inch chunks
3/4 cup whole wheat flour
3/4 cup quick-cooking oats
2 tablespoons sugar
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon fine salt
1 cup lowfat (1-percent) milk
3 tablespoons unsalted butter, melted and cooled
1 large egg
1 teaspoon canola oil
1. Bring the cider to a boil in a small saucepan over high heat; lower the heat and simmer until reduced by half, 15 to 18 minutes. Stir in the honey and apples, reduce the heat to low and simmer until thick enough to coat the back of a spoon, about 30 minutes.
2. Meanwhile, combine the flour, oats, sugar, baking powder, cinnamon and salt in a blender until the oats are finely ground. Add the milk, butter and egg and blend until smooth, scraping down the sides of the blender occasionally.
3. Heat a nonstick skillet over medium-low heat. With a paper towel, wipe the oil on the surface of the heated skillet. Ladle 1 tablespoon of the batter onto the skillet to make a pancake. Make 4 to 5 more pancakes, taking care to keep them evenly spaced apart. Cook until bubbles break the surface of the pancakes and the undersides are golden brown, about 2 minutes. Flip with a spatula and cook for 1 minute more.
4. Serve immediately with the apple compote, or transfer to a platter and cover loosely with foil to keep warm. Repeat with the remaining batter, wiping the griddle with the oiled paper towel as needed.
Source: https://www.foodnetwork.com/recipes/food-network-kitchen/cinnamon-oatmeal-pancakes-with-honey-apple-compote-recipe-2112117
Air Fryer Spinach, Pepper, and Havarti Frittata
4 servings
Nonstick cooking spray
8 large eggs
Kosher salt and freshly ground black pepper
2 cups loosely packed baby spinach leaves, roughly chopped
1 small red, yellow or orange bell pepper, finely chopped (about 3/4 cup)
2 scallions, finely chopped
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh Italian parsley
1 cup grated Havarti (about 4 ounces)
1/4 cup grated Parmesan
1. Spray an 8-inch round nonstick cake pan with cooking spray. Whisk the eggs in a large bowl with 1 teaspoon salt and several grinds of pepper. Add the spinach, pepper, scallions, basil and parsley and stir to combine. Fold in the Havarti and Parmesan.
2. Preheat a 3.5-quart air fryer to 310 degrees F. Pour the mixture into the prepared cake pan and place in the basket. Cook until the frittata is slightly puffed, deep golden and a tester inserted in the center comes out clean, about 25 minutes.
3. Let the frittata cool in the pan for 10 minutes before unmolding. To unmold, invert onto a plate, then invert again, browned-side up, onto a serving plate.
Source: www.foodnetworkcom/recipes/food-network-kitchen/ air-fryer-spinach-pepper-and-havarti-frittata-8824648
the dog training, that could result in inconsistencies that confuse the animal. Once the training sessions have proven successful, the trainer can share what he or she is doing with others in the home and they can mimic the same commands and gestures.
Tips for Successful Dog Training
All dogs can benefit from learning basic commands, and the RSPCA says successful training is a rewarding part of dog ownership. There are many things one might want to teach a pet and a variety of strategies to pursue that training. These tips can help anyone successfully train their dog, leading to a an even stronger relationship between owner and pet.
• Elect a dog trainer. Select one person who will be the primary trainer to establish the ground rules of the training sessions. If multiple people bring various styles to
• Use positive reinforcement. This type of training rewards good behavior rather than punishing bad behavior. The American Kennel Club says training is more successful when owners identify what the dog finds rewarding. Some dogs are very food-motivated, while others might be willing to work for play sessions or just verbal praise.
• Consistency is best. Always use the same word and intonation when asking a dog to do something. Everyone in the home also needs to be on the same page with rules.
• Patience is key. Although dogs can read human body language and gestures, they do not actually comprehend all language, says the AKC. It can be some time before a dog understands all training requests.
• Start small and build up. Teach a dog commands incrementally and reward each step of the learning process. For example, reward the “stay” command even if the puppy only stays for a second or two. Later on, build up to longer durations of staying still.
• Praise small things. It is easy to get caught up in the end goal of training, but experts note little victories are equally important. Praising the pet when he or she does something right, even if it is a small thing, will keep the motivation going.
• Finish positively. End all training sessions with something the dog knows so that the session will end on a high note.
If training does not come easily after many weeks of going it alone, pet owners may want to seek the help of a professional dog trainer. Professionals also can be helpful for those pet owners who want to break dogs out of unsavory behaviors, such as leash aggression or excessive barking.
YWCA NETN and SWVA to Host Second Annual Martin Luther King Jr. Day Youth Event
YWCA Northeast Tennessee and Southwest Virginia is proud to announce its second annual Martin Luther King Jr. Day Youth Event, taking place on Monday, January 20, 2025. This year’s theme, “Mission Possible: Protecting Freedom, Justice, and Democracy in the Spirit of Nonviolence365,” emphasizes the enduring principles of diversity, inclusion, and nonviolence exemplified by Dr. King.
The event will feature a variety of engaging activities and programs designed to inspire and empower young participants from all Bristol, Tenn., and Va. city and county schools. Activities will include interactive craft projects, storytelling sessions, and games, along with programs focused on Dr. King’s legacy, civil rights, African American history, and the importance of diversity and inclusion. The YWCA will also provide lunch and books to up to 100 children attending the event, ensuring an enriching and supportive experience for all. Meals for the children are being provided courtesy of Just Jump Trampoline Park in Bristol, Tenn., whose generous support helps make this impactful event possible.
This meaningful program, tailored for youth aged 4–18, will run from 12:30 p.m. to 1:30 p.m. and will be held at the YWCA Gymnasium located at 106 State Street in Bristol, Tenn. The event is designed to honor Dr. Martin Luther King Jr.’s legacy by engaging the youth of our community in meaningful conversations about justice, equality, and community service. Through interactive activities and reflections, the YWCA aims to inspire the leaders of tomor-
row and promote a lasting commitment to Dr. King’s principles.
“We are thrilled to collaborate with respected community partners to enhance the impact of this event,” said Karissa Skeens, YWCA NETN and SWVA Youth Programs Coordinator. “Our goal is to create a space where young people feel empowered to carry forward Dr. King’s mission of justice and nonviolence.”
For more information about the Martin Luther King Jr. Day Youth Event, please contact Karissa Skeens at 423-968-9444 or via email at Kskeens@ywcatnva.org.
About YWCA NETN and SWVA
YWCA Northeast Tennessee and Southwest Virginia is dedicated to eliminating racism, empowering women, and promoting peace, justice, freedom, and dignity for all.
Improve Your Game Watch Experience
Watching the big games together with friends and fellow fans makes football even more engaging and fun. With that in mind, fans can consider these tips to improve their game watch parties as the stakes get higher for their favorite teams.
• Upgrade your equipment. There’s no doubt about it, football is best watched on a big screen. Choose a screen size of at least 65 inches and ensure the television has a high refresh rate, which helps to keep up with fast-moving action on the gridiron.
• Tailgate at home. There’s something about football and the outdoors that works. Although watching the game indoors is perfectly acceptable, think about taking the action outside. Open the door to the garage and set up a viewing area there. Man a grill nearby in the driveway and prepare all of your favorite tailgate foods and beverages.
• Offer finger foods. Foods that can be grabbed and shared are ideal options for football watch parties. These include sliders, pizza, tacos, and wings. The game day menu does not need to be complicated.
It’s
A Classic!
Short and sweet film reviews of old, classic movies perfect for a girls’ night in!
By Allison Chudina
• Toss around the pigskin. Get some exercise and test your skills by throwing around the ball during commercial breaks or before and after the game.
• Up the ante. Make watching the playoffs a little more competitive by taking bets beforehand. Betting boxes (football squares) provide a simple way to collect and pay out during game play. Participants buy as many squares as they like for a set price and write their initials inside the squares they choose. Teams are assigned to the rows and columns which are numbered zero through nine. Those numbers will represent the final digit of the score for the corresponding team. Winners can be called each quarter as well as for the final score.
• Create a winning playlist. Compile a playlist of songs that can raise fans’ spirits. Include teams’ theme songs in the mix when possible; otherwise, incorporate upbeat options that span the last few generations.
again when he goes on location to the town of Punxsutawney to film a report about their annual Groundhog Day. This movie is definitely a comedy, but it also contains themes about “fresh starts” and poses existential questions we all can relate to. Therefore, it’s the perfect watch for post-New Year’s celebrations. And hey — you can watch it again on February 2nd for the actual Groundhog Day holiday. You just may feel a sense of déjà vu.
Wine Pairing:
Happy New Year! We’ve officially crossed the threshold of 2025, and as we look to new beginnings and aim to better ourselves in this new year, I have the perfect movie to watch: Groundhog Day (1993), directed by Harold Ramis. While this film isn’t as old as the movies I typically recommend here, I felt it was the perfect suggestion for January as we all confront the question of, will we succumb to a rote existence or challenge it and truly change ourselves?
In Groundhog Day , Bill Murray stars as a cynical TV weatherman who finds himself reliving the same day over and over
In spirit of New Year’s and celebrating the start of 2025, I recommend watching Groundhog Day with a glass of champagne. It’s the classic New Year’s Eve drink, and it works well again here.
JCP Book Pairing:
If you’re looking for a fresh start in 2025 and aim to better yourself and become healthier this year, check out Finding Peace in the Promise: A Memoir of Walking with Intention by Aubrie Abernethy for an inspirational read.
The goal of Sudoku is to fill a 9×9 grid with numbers so that each row, column and 3×3 section contain all of the digits between 1 and 9.
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