— a magazine for women in EVERY season of life!
I’ll let you in on a little secret: summer has never been my favorite season.
I know that’s probably not what you’re supposed to say. We’re expected to love the sunshine, vacations, and carefree schedules. But as a mom, summer often feels less like relaxation and more like organized chaos. Bedtimes become suggestions. Dinner plans are negotiable. Camps, vacations, sleepovers, and last-minute adventures seem to take over the calendar. The structure that keeps our family running smoothly the rest of the year suddenly disappears.
And yet, maybe that’s exactly why this issue of Bloom feels so timely.
When life gets busy, or wonderfully chaotic, it’s easy to put our own well-being on the back burner. We tell ourselves we’ll focus on our health, our routines, and our self-care when things settle down. But summer has a way of reminding us that there may never be a “perfect” time.
Inside this issue, you’ll find practical ways to invest in your health and well-being, whether that’s learning more about gut health (it turns out your digestive system has a lot more influence on your overall health than many of us realize), refreshing your skincare routine for the sunny months ahead, or finding new ways to move your body with purpose and intention.
You’ll also discover a few book recommendations that might inspire you to put down your phone and pick up a great story instead. Sometimes the best reset isn’t another scroll through social media. It’s getting lost in a book by the pool, on the porch, or wherever summer takes you.
And because no issue of Bloom would be complete without something delicious, we’ve included recipes that are perfect for the season. Simple, fresh, and made to be shared.
As women, we often spend so much of our time caring for others that our own health and wellness can slip to the bottom of the list. Consider this issue your reminder that taking care of yourself isn’t selfish. It’s essential. Small choices, made consistently, can have a powerful impact on how you feel, think, and show up for the people you love.
Whether your summer is carefully planned or delightfully unpredictable, I hope this issue inspires you to find small moments to care for yourself along the way.
Wishing you a season filled with sunshine, wellness, and maybe even a little grace for the chaos.
JENN WELLS ASSISTANT VICE PRESIDENT, CUSTOMER
EXPERIENCE & BRAND STRATEGY
HOST OF JUST JENN WOMEN’S HEALTH PODCAST
If you are feeling the pull to get healthier this summer, you aren’t alone. Instead of simply prioritizing outward appearance, many women of all ages are beginning to make changes in their lives that positively impact the way they feel from the inside out. One of the best ways to care for your insides? Know your gut health.
Gut health has been a topic growing in popularity over the past few decades. If you have ever stumbled upon—or gone down a rabbit hole about—the effects of gut health on your immune system, cardiovascular health and weight loss, then you know how all encompassing it is. Even your skin, hair and nails benefit from taking care of the little friends in your microbiome.
GET THE 411 ON GUT HEALTH AND CHANGE THE WAY YOU FEEL BOTH INSIDE AND OUT WHAT DO WE MEAN BY GUT HEALTH?
Your amazing body is made up of human cells, of course, but also trillions of microscopic organisms. Don’t worry, the wide majority of these are good guys. They aid in every single function of your body, including mood, appearance, immune health and so much more. Your gut bacteria are even responsible for the release of the most important chemicals in your body, such as serotonin, dopamine, GABA, butyrate and estrogen-regulating enzymes.
They talk directly to your brain throughout the day to influence how you feel, how well you sleep and how to keep illness at bay. They allow the absorption of nutrients into your blood stream and body. In short, they work super hard to ensure you thrive. Caring for your gut really can shift your entire outlook on—and how you feel about—life.
Because it is such a popular and growing field, there is an abundance of information out there on how to best care for your gut. From specialized diets to supplements to—gasp!— fecal transplants, you will likely see it all. However, we want to get back to basics. Make it simple. We know that, for most women, the easier changes are to implement the better.
It’s a good thing that your gut health doesn’t rely on fancy products or advice. Just a few key lifestyle changes and you will be feeling your best in no time! (Cue: Healthy Girl Summer playlist.)
EAT LOTS OF FIBER
We know, we know, you have probably heard a lot about fiber already. But did you know there are two distinct types that have different jobs within the body? Insoluble and soluble fiber are both found in plants. Insoluble fiber is responsible for adding bulk, promoting those regular bowel movements. Did we mention that stool is how your body sheds old bacteria, toxins and more? Now you know. Soluble fiber, on the other hand, is a huge hitter when it comes to gut health. As it moves through your digestive tract, it forms a gel that sweeps up bile acids (lowering cholesterol), slows digestion and regulates blood sugar. Both types of fiber help to feed your happy little gut bugs. And the more you feed your GOOD gut bacteria, the more of them there are to fight the bad ones when they enter the picture.
So where do you find these magic foods? Right in the produce section at your local grocery store. Insoluble fiber is found in whole wheat and wheat bran, nuts, beans and vegetables. Soluble fiber can be found in large quantities in beans and legumes, oats, apples, citrus, barley and psyllium husk.
FOCUS ON GETTING BOTH PRO- AND PREBIOTICS
Most of us know that yogurt contains good bacteria and that is good for our gut health, right? Fermented foods, such as yogurt, kimchi and sauerkraut do contain loads of good bacteria that help to populate your gut. Eating these foods for health isn’t a one-time thing, though. In order for prebiotics to make a difference in your life, they must be consumed consistently, preferably daily.
Now that you have populated your gut with some good bacteria, it’s time to feed it. We
already talked about fiber, but there are other foods that are great for your microbiome, called prebiotics. These are your gut fertilizers. They lay an excellent foundation to ensure a happy and balanced microbiome, which results in your body’s ability to release all of those important chemicals we mentioned before, boosting your overall health and longevity. Some popular prebiotics include bananas, onions, garlic, asparagus, carrots, apples, berries, oats, beans, flaxseed, chia, just to name a few.
Adding foods that contain plenty of fiber, probiotics and prebiotics is a surefire way to a Healthy Girl Summer. And the best part? These foods are affordable and readily available for anyone to consume! Just pick a variety of the fruits, vegetables, beans and whole grains you love and make them part of your everyday life.
DRINK PLENTY OF WATER
Doctors are always telling people to drink more water, aren’t they? Why? Water plays a crucial role, not just in every major bodily function, but also in your gut health. Drinking plenty of water helps your body absorb all of the amazing nutrients your gut bacteria have processed. It also helps to keep you regular, flushing unwanted toxins from your body. Water helps to sustain the mucosal lining of your intestines. So, the science is in: drink your daily water intake and you will have more energy, glowing skin and happy gut friends.
Although individual needs vary—and listening to your body’s thirst signals is crucial—current recommendations put us ladies at requiring about eleven cups of water a day. Does that feel impossible? Slices of lemon or other fruits and herbs in your water can give it a delicious flavor boost to get you through!
LAST BUT NOT LEAST—DON’T DISCOUNT STRESS
Stress has a very direct impact on your digestion and gut health. When you are in a state of stress, your body enters what you may have heard termed “fight or flight.” Adrenaline and other chemicals are released into your blood stream that speed up heart rate and slow your digestion. It shuts down the ability of your gut bacteria to get the nutrients they need and deliver important nutrients to your body. This is why stress can be a cause for flare-ups for patients with IBS, GERD and more.
So how to manage? That is up to you! Everyone has different things that reduce their stress. This summer, take some time to make a list of everything that makes you feel physically calm. Whether it is time in nature—a common one—or a good laugh with a friend. Learning presentmoment practices such as meditation can be beneficial as well, as most of our stress happens when we start to think too much about the future or past.
IF
YOU
WERE EVER WONDERING HOW
YOUR GUT HEALTH IMPACTS YOUR OVERALL HEALTH, NOW YOU KNOW! ENSURING THAT YOU GET PROPER NUTRITION, FOCUSING ON PRE- AND PROBIOTICS AS WELL AS FIBER, DRINKING PLENTY OF WATER AND MANAGING STRESS ARE VITAL STEPS TO HAVING
A HAPPY, HEALTHY GUT.
Summer is prime time pool & book season. We love setting our phones—and the pressures of social media—aside and focusing on digging into the meat of a good story. We have a summer reading list for you that runs the gamut. So, whether you like mystery, romance, science fiction or even nonfiction, you will find your next great poolside read right here.
SOLVE THE MYSTERY:
THE GOD OF THE WOODS BY LIZ MOORE
This one has some true summertime vibes, but with a fun twist of mystery and tinge of haunting darkness. In 1975, a teenage girl goes missing from a summer camp, echoing the disappearance of her brother years earlier. The wealthy family who owns the camp and surrounding community have plenty of dark secrets that point to the truth. This book is described as a “slow-burn mystery” with rich characters and a compelling, atmospheric setting.
SAVE THE PLANET:
WE WILL BE JAGUARS: A MEMOIR OF MY PEOPLE BY MITCH ANDERSON AND NEMONTE NENQUIMO
Nemonte Nenquimo is a fearless, internationally acclaimed activist. This memoir follows her life from childhood, as a member of an indigenous Amazon tribe, watching her land be taken and sold and her people and traditions be disappeared by visiting missionaries. The way she describes her relationship with the land—and living off of its bounty—is inspirational, heartwarming and, at the same time, gut wrenching when it becomes part of a political nightmare. Nenquimo and the members of neighboring tribes resist in this compelling, true story that is still being lived out today in her courageous actions to save the Amazon rainforest.
BEST-FRIENDS-TO-LOVERS:
OUR PERFECT STORM BY CARLEY FORTUNE
Who doesn’t love a best-friends-to-lovers book? Childhood besties Frankie and George take a “honeymoon” together after Frankie is dumped at the altar. Here they are—obviously—forced to come to terms with long-held feelings for each other.
A breath of fresh air for those who love romance, second chances, timing and the complexities of lifelong friendships.
COZY UP WITH FAMILY: SUMMER STATE OF MIND BY KRISTY WOODSON HARVEY
Harvey is known as the “Queen of Beach Reads.” This year, she released a warm, Southern story about the importanceof friendship, family and rediscoveringjoy with those we hold dear. It bringsadeeply emotional and hope-filled read toyour poolside this summer. Get readytobe transported to a small Southern beach town where community changeseverything.
USE YOUR IMAGINATION:
PROJECT HAIL MARY BY ANDY WEIR
This sci-fi pick will keep your attention with its fast-paced and entertaining storyline. An astronaut wakes up to discover he is the sole survivor of a desperate, last-chance mission to save humanity. There may be an alien friend that reminds us a bit of “Castaway”’s Wilson. For those who love sci-fi and even some science lingo, this is a great poolside read to dive in to.
LAUGH OUT LOUD:
I WAS TOLD THERE’D BE CAKE BY SLOANECROSLEY
Crosley’s essays are known for being what author David Sedaris calls, “perfectly, relentlessly funny.” This particular set of essays brings us on a ride into the very human experience of not being able to do anything right. Crosley is constantly aiming for the stars, but hitting the ceiling amidst the beautiful, brutal nature of everyday life. A great read if you want to laugh while you relax in your pool chair.
Caring for your skin, especially during the hot and sunny months of summer, is imperative to your overall health. Your skin, after all, is the largest organ of your body. Good skin care goes well beyond finding a half-used tube of sunscreen from last year and chucking it into your pool bag or heading out for the day and crossing your fingers you don’t get a sunburn. Let’s dive into the top recommendations for caring for your beautiful skin this summer!
SKIN CARE 101: ASSESS YOUR SKIN CANCER RISK
If you really want to have a radiant, summer glow and healthy complexion, you’ve got to cover all your bases. First of all, it’s important to know that too much sun exposure not only causes wrinkles and premature aging, but it can also increase your risk of developing skin cancer. And the “C” word isn’t something to take lightly.
Your risk of developing skin cancer varies based on your ethnicity, genetics and previous exposure as well as the number of moles and freckles you have on your skin. Even if your risk is low, however, too much UV sun exposure will cause damage that can’t be reversed. So what’s a summer-loving gal to do?
OUR TOP TIPS FOR BEAUTIFUL SKIN
SUNSCREEN, SUNSCREEN,
SUNSCREEN
This is the best way to protect yourself and those you love from too much sun exposure. But not all sunscreens are created equal. There are specific sunscreens for daily use versus active use. And then you have to contend with ingredient labels and SPF factors. It’s easy to get lost in trying to figure out the difference between mineral brands and others with active ingredients, let alone
deciphering the science on the back of the bottle. So, we will make it easy. Here are just a few of the top recommendations from the Skin Cancer Foundation. You can visit their site at SkinCancer.org to get your own personalized sunscreen quiz.
• CeraVe lotions for face and body
• Sun Bum sprays, lotions and sticks for both adults and children
• Blue Lizard Sunscreen for body and face, also available for babies and children
• Alba sprays and lotions for face and body
• Physician’s Formula for daily use
• Banana Boat Ultra Sport sunscreen for active use
• Brands such as Target Up&Up, CVS and Walgreens have decent ratings as well and offer more bang for your buck.
Most dermatologists recommend getting something with SPF 30 or higher. Apply every two hours or more, depending on your activity level. To ensure proper protection, you should wear sunscreen even on days when it is cloudy or overcast.
SUN-PROTECTIVE CLOTHING
If slapping on sunscreen every two hours while you sweat it out atthe pool or your kid’s soccer game doesn’t sound like somethingyou would LOVE to do, protective clothing is a great option. Wide-brimmed hats and UV sunglasses protect your face and eyes from the sun’s harmful rays. Protective clothing has movedfar beyond just rash guards. You can find a variety of women’s summer clothing with built-in SPF protection. Coolibar, Title Nine, Solbari and Athleta are just some of the well-known brands making summer skin care easier and more accessible.
HYDRATE LIKE YOU MEAN IT
Drinking water is essential for all functions of your body. We are made of about 50-65% water, so getting your daily intake will help you feel healthier overall. Glowing skin happens fromthe inside out, so hydrate properly, especially if you will be out in the sun. If you want to up your hydration, eating fruits like melon, cucumbers, celery and strawberries can give you a boost and help your skin look and feel great.
WE’VE GOT SOME TIPS FROM A HANCOCK HEALTH PROVIDER, TOO!
Who better to provide insight on skin cancer prevention than someone who has made it their life’s mission to help women feel healthier in their bodies? We spoke with Dr. Elizabeth Sirois, a practitioner at Gateway Hancock Health Family Medicine to understand more about skin cancer risk, especially when it comes to moles or blemishes. “In general, people who are at higher risk for skin cancer should have a lower threshold to get a mole checked. This would include people with personal or family history of melanoma, people with skin prone to burning/freckling, or those who have a history of a lot of sun exposure or tanning bed use.”
Dr. Sirois adds, “More specifically to the mole itself, if someone has a spot on their skin that looks very different from other spots they may have, this is one that should be seen by a doctor. Another situation is if a mole has been changing over time, especially if that change has been quick (months rather than years).” Moles and blemishes can appear in places that get sun exposure, but it is important to be on the lookout for those that appear where the “sun don’t shine” such as the soles of the feet, and, well, other places.
Treating skin cancer requires catching it early. So, if you are someone who does routine skin checks at home, it is great to continue this practice! While Dr. Sirois says there are no recommendations as to how often you should check your own skin at home, it is wise to keep tabs on any spots that you find questionable and ask your provider ASAP about anything that seems out of the ordinary for you.
“People tend to be quick to notice the classic dark, asymmetrical mole that can raise red flags for melanoma,” says Sirois, “but a type of precancerous lesion that is often ignored for a while is called an actinic keratosis. These are red, often scaly patches that come up on skin-exposed areas such as the face, ears, forearms, or the back of the neck. If you notice a patch of red skin that could be scaly, thickened, or shiny compared to the skin around it that doesn’t seem to go away, have your doctor look at it early.”
When it comes to skin care, we often think of make-up, face masks or spa days. However, one of the best ways to care for your skin is to protect it from UV exposure this summer. Premature aging, wrinkles and even skin cancer are reasons enough to wear sunscreen and protective clothing, take cover in shade when you have had a lot of sun exposure and hydrate properly throughout the day!
...ONE OF THE BEST WAYS TO CARE FOR YOUR SKIN IS TO PROTECT IT FROM UV EXPOSURE THIS SUMMER.
Don’t you just love rolling out of bed in the morning and hitting the gym before work? No? Then you aren’t alone. Many women find it difficult to stay motivated, whether that means a session at the gym, an exercise class or even getting out to take a brisk walk or jog.
So, instead of trying to solve the problem by asking what parts of your body you want to tone or telling you to push through it, we are diving into a different question—what type of movement do you really enjoy?
FIRST, YOU’VE GOT TO FIND YOUR “WHY”
Your “why” is the most powerful tool you have when it comes to making health and lifestyle changes. Without it, you don’t have a direction. With it, you have a clear North Star guiding your way, even on those days when getting yourself to the gym feels dreadful. The best part? Your “why” is completely yours. No one else can tell you what your main source of motivation should be. But to find it, you have to be willing to dive into your desire and have a little—or maybe a big—listen.
Right now, there is a big cultural shift happening for women. Many of us, especially those in middle age and beyond, are becoming aware of the health impacts of aging. Dropping estrogen and haywire hormones contribute to a myriad of symptoms that go far beyond hot flashes. Because of this, a lot of women are taking their health back through lifestyle shifts.
Forget the days of setting a goal to wear a bikini or fit into a size 4 pair of jeans. Gone are the days when women need to be seen as demure or small. These days, women are finding their “why” rooted deeply in the desire for strong bones and muscles, more joint mobility, less pain, better health, decreased risk of diabetes and chronic disease and much more. Some women have found their “why” in being healthy for their children and families. Others really want to learn a new physical skill and need to work up the strength to do it. Still there are even more people doing it for their mental health and wellbeing, to find a sense of groundedness and centeredness that carries them through their everyday lives.
WHEN YOU READ THAT LIST ABOVE, WHAT STANDS OUT TO YOU?
Find your “why” and you will be rooted in a deeper intention that will bring you much farther than just feeling like you “should” make it to the gym today.
NOW, LET’S TALK ABOUT ENJOYMENT (YAY!)
Once you understand more about your “why” when it comes to getting routine exercise or movement into your schedule, it is time to think about what types of classes or workouts leave you feeling happy. By focusing on something you enjoy, you are building a habit that will be easier to sustain. And—when it comes to getting results—no matter what type of exercise you tend to perform, consistency is key.
Exercise of any form will release endorphins into the body. These are feel-good chemicals that give you that after-workout glow. But, when you truly enjoy your workout and you are fully invested in it, you also get the bonus effect of dopamine, the happiness chemical. Leveraging this feel-good cocktail can ensure you stay motivated—and even enjoy—those early morning sessions at the gym.
NEED A LITTLE INSPIRATION?
Some of the most popular classes held at the Hancock Wellness Centers include Pilates, Yoga, Tai Chi, Zumba, Aquatics, Cycling, Swimming,
H.I.I.T., Lifting and more. You can also think outside of the (group class) box and opt for trying things like running clubs, dance classes, adult gymnastics, hiking Hancock County trails, calisthenics, pick up sports leagues, pickleball and much more. The goal is to find a few things that motivate you, a few types of movement that make your body and mind feel good.
MORE BENEFITS OF DOING EXERCISE YOU LOVE
One of the greatest benefits to joining a group class you love is the social aspect. Building community around your workout holds you accountable and makes it much more enjoyable. Being with people who uplift you will help you reach your goals and make the lasting lifestyle changes you desire.
Between your “why,” finding exercise that motivates you, and building community with people who make it fun, there will be nothing you can’t accomplish!
• Define your “why” beyond aesthetics: Dig into the deeper questions about stress, longevity, mental health or energy levels.
• Shift from “should” to “want”: Celebrate what your body is capable of. Shift your mindset to wanting to give yourself the gift of fulfilling your “why”.
• Identify enjoyable activities: What makes you feel curious, excited? Do you want to try something new?
• Leverage the dopamine: Give yourself positive associations by actually enjoying your workouts. This will cause you to crave the feeling afterwards as well as the sense of accomplishment.
• Leverage accountability: Find yourself a buddy or a group of people who will help you feel motivated and accountable.
• Celebrate every win, no matter how small!
When it comes to gut health, probiotics, prebiotics, fiber and antioxidants are nonnegotiables. Start the morning with this low-sugar and highnutrient smoothie to ensure your gut microbiome is getting all the good stuff it needs to thrive!
INGREDIENTS:
• 2 dates or ½ of a banana
• 1 cup greek yogurt
• 1 cup frozen berries
• Handful of leafy greens, such as kale or spinach
• 2 Tbsp hemp seeds or hemp protein powder
• ¼ cup non-dairy milk (or more for a thinner smoothie)
BLEND TOGETHER ALL OF YOUR INGREDIENTS AND SIP ON THIS COLD, REFRESHING BREAKFAST ALL MORNING!
When the grill heats up this season, it is nice to have something fresh and crisp to serve alongside those protein-packed dinners. This salad delivers plenty of fresh fruits and vegetables, fiber and delicious flavor. Whether you are serving it with fish, steak, chicken kabobs or even burgers, this might just become a go-to side dish this season.
INGREDIENTS:
• 1 ear of corn, husks removed
• 2 cucumbers, chopped
• 2 cups cherry tomatoes
• ½ an avocado, cubed
• 2 cups fresh strawberries, quartered
• ½ cup fresh basil, chopped
• cup crumbled feta
• ½ a lemon, juice only
• 2 Tbsp olive oil
• Salt and pepper to taste
DIRECTIONS:
1. Toss the vegetables and fruits as well as crumbled feta in a large bowl.
2. Top with lemon juice, olive oil and salt and pepper to taste. Toss to coat. Serve!
