Senior Living / Health, Mind, Body, and Sole - TEL 2022 - Flip Book

“Great Local Summer Escapes” Volume 1 June 2022

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Senior Living and Loving It • 2022

Table of Contents Porch Appeal ................................... 4 Travel Perks and Discounts for Seniors....................... 5 Easy and Engaging Exercises for Seniors........................ 6 Health Benefits of Organic Diet ..... 8 Jersey County Sets a High Bar With Its Care for its Seniors ............ 10 How to Organize a Social Club ...... 13 Lois the Family Desserter ................ 14

Advertising Manager Julie Jones julie.jones@hearst.com Product Manager Regina Harbison regina.harbison@hearst.com Marketing Strategist Tammy Dunsford tammy.dunsford@hearst.com Kristine Ressler kristine.ressler@hearst.com Digital Strategist Nick Waterman nick.waterman@hearst.com

For advertising rates and information call: (618) 616-6012 or email regina.harbison@hearst.com

2022 • Senior Living and Loving It

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Porch Appeal By: Tammy Dunsford When I moved to Edwardsville last year, I fell in love with this progressive yet quaint town: the community vibe, the adorable neighborhoods, the eclectic downtown and the constant movement – people biking, walking their dogs, running.

It was as if I was transported into another time, another dimension.

As I grew familiar with the town and uncovering its undeniable charm, I fell in love and found myself drawn to everyone’s unique and individualistic porches. Once an area to set groceries while you unloaded from the car, to greet family coming in for the holidays, for your daughters to have their first goodnight kiss, porches have now transformed 4

to a new living space, expanding your home’s square footage past the doorstep.

I realized I needed to step up my porch game.

After a little researching, I learned that the modern porch originated over 125 years ago. While porches have expanded to be more than just a covered entry over a door, I knew that I wanted to really inject my family’s personality to my 1910’s California Bungalow home. I had found so much inspiration from the town – Boho whimsical,

contemporary, understated elegance. I knew that I wanted my porch to embody tranquility and a warmth.

Our porch has now become a landing strip for my family and our neighbors. My granddaughters have been able to watch a bird build a nest, awaiting her eggs to hatch. We spend warm summer nights talking and looking at the stars. We have dinners and deep conversations on our porch.

What I learned in my great porch hunt was that it wasn’t necessarily a theme

I was searching for, but the moments created in that space.

I realize that some of our readers may say their deck is the gathering place for friends and family. I agree as well; however porch appeal is that special representation to what lies beneath the opening of that front door into your home.

I encourage you all to take time to enjoy the tranquility, mask free, and enjoy the outdoors on your porch.

Senior Living and Loving It • 2022

Travel perks and discounts for seniors Having made it to their golden years, seniors enjoy not only the privilege of earned wisdom, but also a few perks that come with aging. Many adults who have reached a certain age are entitled to an array of discounts, which take into consideration seniors’ fixed retirement incomes. Discounts are available on various services, including many travel options.

Seniors have a lot of time to devote to recreational pursuits.

This list of available travel discounts can help seniors get the most bang for their vacation bucks.

Airline tickets Before booking a flight, it is worth investigating if a particular airline carrier offers senior discounts. The global pandemic has changed how some airlines do business, and many have faced significant adversity since early 2020. Airlines may offer more affordable flights to drum up business.

In the past, American Airlines, Southwest Airlines, British Airlines, and United Airlines have offered various discounts for people ages 65 and older.

Ground travel Flying isn’t the only mode of travel

available. AARP partners with various car rental companies to offer senior discounts.

Seniors also may be entitled to discounts of 5 percent or more on tickets from Greyhound, Amtrak, and Trailways.

Seniors who live in metropolitan areas also may get reduced fares on public buses and trains through providers like New York City’s Metropolitan Transportation Authority.

Accommodations Getting there is one thing, but seniors also can receive discounts on hotel stays or cruise cabins. AARP

reports that many major hotel and motel chains offer senior discounts between 5 and 15 percent. Royal Caribbean has offered senior discounts on select sailings and stateroom categories.

Smarter Travel notes that most chains require travelers to book directly rather than through an online booking agency/deal site to be eligible for discounts.

Dining out Many restaurants, and national chains in particular, offer senior discounts with or without AARP membership.

Applebee’s offers 10 to 15 percent off to those age 60 or older. Brick House Tap & Tavern, Carrabba’s Italian Grill, Denny’s, IHOP, Outback Steakhouse, and many others provide discounts or special senior pricing.

Tours and more Seniors also can speak with travel agents or booking services about discounts on sightseeing tours and other vacation excursions.

One of the perks of getting older is the chance to save money on travel-related services.

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Easy and Engaging Exercises for seniors One of the misconceptions preventing people from adopting an exercise routine is that they worry it will tire them out. For many people, it's a super challenging activity that drains all your energy and strength. While it's true that you will feel a bit tired after exercise, a little rest and a few relaxing stretches can help you get back to work. On top of that, there are several exercises for seniors that give them the activity they need.

Benefits of Exercises for seniors Physical activities have both 6

physical and psychological benefits for humans.

Regardless of your age, you can benefit from exercise and physical activity. Well, it's a myth that older adults can develop injuries or health problems while doing exercises. Seniors need to move their bodies as much as young people do. But they just need to consider their health conditions before deciding on an exercise routine.

Here are some benefits of physical activities for seniors.

• Improves balance in seniors • Offers you more energy • Prevents developing

• •

•

mobility issues Supports heart health Improves brain function and prevents problems like dementia Offers active and independent life

Easy and Energizing Exercises for seniors Here are some ideal options for older adults who don't participate in strenuous activities.

Water Aerobic This activity has become quite popular in recent years.

Water aerobics offers a fun and engaging time to seniors

and is a great leisure activity.

There is no risk of this activity as long as you can swim.

Exercising in the water is ideal for people with joint problems and arthritis. This is because the buoyancy of the water doesn't put pressure on your joints.

Besides that, you can also improve flexibility, balance, and strength without getting bored and irritated. Some best aerobic water activities are: • Arm curls • Leg lifts • Standing water pushups • Aqua jogging • Flutter kicking Senior Living and Loving It • 2022

Zumba Gold

without worrying about stressing their bodies which Before you think that Zumba leads to injuries. There are might be too intense for several Pilates exercises that you, hear us out. Zumba seniors can try. The best of Gold is a modified version of them all is: Zumba that is much easier for • Foot slides seniors to try. In this exercise, • Mermaid movement your instructor will recreate • Steps ups the original Zumba moves, • Side circles except they'll keep things at • Leg circle a lower intensity.

Walk You might have to sit for some exercise moves or One of the easiest and least lay to make things more stressful physical activities interesting. If you think is walking. For people with that you need low-intensity declining health, walking exercises, look for Zumba can become a challenge. So, programs designed for it's important to walk based beginners. on your abilities and health.

Wall Pushups Generally, for an average person, walking 10,000 steps While normal pushups are per day is ideal. But those too difficult for seniors, wall who face struggle while pushups offer are difficult walking can aim for fewer enough to give them a bit steps per day. of a challenge. Wall pushups are truly ideal for people who Walking may seem like a simple activity, but it's a can't do standard pushups, pretty effective way to lower whether they are young or old. They are easy to perform your risk of heart problems, diabetes, colon cancer, and and offer numerous health stroke. So, start walking benefits. from today. You can walk Wall pushups help build strength in your shoulder and inside your house, around the perimeter of a familiar chest. They help you build building, or on a moderate endurance, flexibility, and strength. The best part is that trail in the nearest park. you can do it at home, but make sure to look at a few tutorials to do it accurately.

Pilates It's a low-impact exercise and is one of the oldest exercise routines. Seniors will need some help performing Pilates, as there's always a risk of falling for beginners.

Additionally, this exercise emphasizes breathing, core strength, concentration, and alignment.

To perform this exercise, you will need Pilate balls, mats, and other inflated accessories. This way, older adults can build strength

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Bottom Line You can incorporate a variety of exercises for seniors in your daily routine to start benefitting from them.

Following an exercise routine will help you stay active and healthy and prevent health conditions such as heart problems and aging skin. If you don't have experience with exercise, enroll in a fitness program. There, the instructor will help you balance yourself while exercising. They will also help you understand the right exercises for you based on your age and health.

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Health Benefits of Organic Diet Planning to start an organic diet and ditch unhealthy processed food?

Well, it's about time.

Organic food protects you from the pesticides and chemicals that have become the root cause of several health problems.

Not only this, but they also support different systems in your body due to their high nutrition.

There are several benefits of an organic diet that you should know. Read on to learn how you can improve your health with an organic diet.

Supports Overall Health Organic foods are free from chemical fertilizers 8

or pesticides. They are also not processed or produced using unhealthy chemicals. Due to these benefits, organic foods don't harm the human body. Rather, farmers use natural techniques such as crop rotation for pest and disease control and green manure to fertilize the lands. This helps them develop healthy, safer, and tasty food products.

Offers Higher Antioxidant Content In some cases, organic foods have higher antioxidant content than GMOs and other foods.

These foods are free of

organic chemicals, as they don't contain any chemicals that react with minerals, vitamins, and organic compounds. So, if you are looking for foods rich in antioxidants, adopt an organic diet.

Provides Nutrients Well, you might already know that an organic diet is rich in nutrients. Farmers use a natural method of production that allows veggies, fruits, herbs, and other foods to become more nutritious. But with GMO-grown crops, you'll see that chemicals significantly reduce the crops' nutrient profile.

Note that your body needs vitamins, minerals, and other nutrients for growth and development. If you don't get them from food, you might experience different problems like vitamin deficiencies.

Nutrient-dense organic diet can make your life easy and healthier and prevent many health conditions.

Offer More Healthy Fats Your body needs healthy fats to develop and maintain overall improved health. Organic products like milk and meat offer more than 50% omega-3 fatty acids than inorganic products. Your body needs unsaturated healthy fat to improve cholesterol levels, stabilize heart rhythms, and ease inflammation.

This is because organic livestock is raised outdoors on a grass-fed diet.

Develop Stronger Immune System Though it was important to increase the industrial farming practices in the world to provide everyone with food, it has led to several problems such as lower immunity. Eating healthy and organic food can help you avoid these problems. You can build stronger immunity that will protect you from several health problems and illnesses. Moreover, Senior Living and Loving It • 2022

organic food contains nutrients like vitamins and minerals that boost your immune system.

How to Buy Organic Foods?

Organic foods are not easily available in the market. You need to go to the right market and at the right time to find your desired food items.

Here are some tips for purchasing organic foods.

Buy in Season Vegetables and fruits are fresh and cheap during their specific season. At that time, sellers don't use any preservatives and chemicals to sell them after the season ends.

So, if you are looking for completely organic items,

buy items during their season.

indicating that they're organic. If you don't find any labels, ask the Go to Farmers Market seller whether the food is organic or not.

The Farmers Market is an Look for Budget-Friendly appropriate place to find organic foods. Most of the Stores Since organic food is farmers who grow herbs, grown using standard veggies, fruits, and other things organically sell their methods, they require products in these markets. more effort and energy.

This is why organic food If you don't go to the items are more expensive farmer's market, you can look for online food sellers than non-organic items.

So, it's important to look who offer organic food.

Make sure they are reliable for affordable suppliers so that you can transition to and credible sources so an organic diet without it that you get high-quality being more expensive. items.

Always Read Labels Carefully read the labels before you buy any product. Organic food items usually have labels

choosing organic food over others helped you support the local economy. The money will go directly to the farmers instead of distribution and marketing, which they use to pay for their needs.

Purchasing an organic diet also encourages farmers to grow crops naturally. The higher the demand, the more likely that organic products will be produced locally.

Another most important thing is that organic foods have a marvelous taste. Their freshness allows them to retain their scrumptious flavors. So, Bottom Line if you want your food to An organic diet can have a denser nutrient support your overall health profile and taste better, as well as prevents health start moving to an organic problems. In addition, diet.

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Jersey County Sets a High Bar With Its Care for its Seniors

By Jon Becker Jersey County (IL) may be a small community but it has built a big-time reputation for its dedication to helping its senior population since 1966.

That’s when the Jersey County Health Department was established, with Home Health being the first program it unveiled to the public.

Rhonda Dougherty has worked for Jersey County since 1994. As its home health care clinical manager since 2017, she’s responsible for supervising the county’s home health care program for seniors.

She takes a lot of pride in her work and the variety of services that are available to help seniors with some of their medical and personal care needs.

The Medicare-certified program offers physical therapy, occupational therapy and speech therapy, among other services. There are also 10

Registered Nurses that may provide intravenous therapy, wound care and physical assessments, while home health care aides may provide bathing and personal care. Patients, no matter their needs, are referred to the Jersey County Health Department by hospitals, nursing homes, rehabilitation facilities and other agencies.

“The program has evolved a lot since I’ve been here,” Dougherty says. “At first, Medicare would pay us per visit. Now, we get paid for a 30-day episode.

We provide the necessary care regardless of what we get paid. We make money on some things and lose money on others. No matter what, we take care of the people because that’s what we’re here for.”

Word began to circulate about the quality of the senior health care program, “so in 2020 we expanded our licenses to nearby Madison and Macoupin

Counties,” Dougherty says.

“We kept getting referrals from other counties.

We see a lot of Godfrey patients.”

County employees, including registered nurses, provide a lot of the program’s services, but physical therapists, occupational therapists and speech therapists are contracted out.

“We help between 60-70 seniors among all of the programs within home health,” Dougherty says.

“I love my job. I would not have stayed here this long if I didn’t.”

Helped by a state grant, the county is able to offer what it calls a respite program.

This is a challenging scenario in which a family member is taking care of an ailing family member, requiring the caregiver to be there all of the time.

“We bring in a home health care aide so the caregiver can get a break,” Dougherty says. “We are so thankful we are able to

offer this service.”

Another one of its programs under the umbrella of home health care for seniors is its private day homemaker program that provides, for instance, grocery shopping and errand running for patients.

“Sometimes they don’t qualify for Medicare services and will pay for these types of services privately,” she says.

A community’s health care system is a major factor for people when they are deciding where to retire. Rest assured, our aging population has a longstanding friend in the Jersey County Health Department. Since its inception in 1966, it has been committed to enhancing the quality of life for Jersey County residents by reducing morbidity and mortality through the prevention and/or control of disease, provision of public and professional education, and coordination and/or provision of care.

Senior Living and Loving It • 2022

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Senior Living and Loving It • 2022

How to organize a social club The early stages of the COVID-19 pandemic taught the world many lessons, not the least of which was how easy it can be take socializing for granted. Lockdown was a big part of life during the early days of the pandemic, as people were forced to stay home from work and school and remain largely isolated, even from their own friends and family members.

The sense of isolation that many people developed during those early days of the pandemic likely didn’t come as a surprise to medical researchers, particularly those who have studied the effects of isolation on aging populations.

The National Institute on Aging indicates that social isolation and loneliness are linked to depression as well as a host of other negative health outcomes, including high blood pressure, heart disease, obesity, and cognitive decline.

Social clubs can be a great way for adults over 50 to avoid isolation and loneliness.

Such clubs can provide opportunities to connect with individuals who share similar interests, laying the foundation for new friendships that can be hard to develop in midlife.

Perhaps the best thing about social clubs is that anyone can start one. These tips can help individuals over 50 start social clubs that appeal to locals who are on the lookout for fun ways to meet new people.

• Think of a hobby unique to your location. One of the best ways to attract other locals is to find a hobby that caters to residents in your area. For example, coastal residents may want to start a local fishing club, while city dwellers may

draw more interest starting a club focused on local museums or restaurants.

• Take all comers. Individuals over 50 may aspire to meet people in situations similar to their own, but they should still allow anyone interested in their club to join. Adults in the early stages of midlife (i.e., their thirties and forties) are often too busy with their personal and professional lives to make much time for social clubs, so it’s likely that those interested will be 50 or older.

But accepting all who are interested can increases the chances of starting a diverse and engaging group.

• Spread the word. Meetup (meetup.com) has been facilitating connections for two decades, making it a great place to start a group for people with shared interests.

In addition to utilizing a service like Meetup, founders can spread the word through their social media apps and create fliers to post on public boards at local community centers and libraries.

• Find a public place to get together. It’s best to avoid hosting club events and meetings at a private residence, including your own.

Instead, prior to starting the club, look around for meeting places, which can include local churches, libraries or community centers. Ask about reserving spaces for meetings and look for places that are accessible for all people, including those with mobility issues.

Starting a social club can be a great way for individuals over 50 to meet new people and explore new or existing passions.

2022 • Senior Living and Loving It

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Lois the Family Desserter

I

t’s that time of year when summer get-together events are in full swing. Graduations, family reunions, barbecues, tailgating before games, after games, any excuse to get together to eat, … you get the gist. And all those invites when you’re not hosting.

That’s when the big question comes up- what will I take? What can I make that will please a crowd?

Should I make a side dish? Veggie plate? Potato or pasta salad?

In my case, everyone knows that I will be bringing dessert because I’m Lois, aka Mom, Grandma, the Family Desserter! It’s what I do.

I search Pinterest and Facebook for ideas. My family sends me recipes they are willing to be “taste-testers” for. Some quick and easy, others more complex.

But people, honestly, it’s summertime and too hot to heat up the kitchen with the oven. There are so many no-bake desserts that will impress your family and friends. Now to narrow down the choices…

My daughter recently requested an Ice Cream Cake for her (50th) birthday and sent me the recipe.

Ingredients

This “desserter” seems to always take at least 2 desserts (or more), depending on the size of the gathering I’m going to. Cream cheese and Cool Whip are my friends during the summer, so I try to keep plenty on hand for that last minute need to whip something up.

One of my faves is the Banana Split cake. I feel less guilty about eating this one because it has fresh fruit in it.

Ingredients •

2 cups graham cracker crumbs

•

3/4 cup sugar

•

1 stick butter, melted

•

2 -8 ounce packages cream cheese (softened)

•

1 1/2 cups powdered sugar

•

4 bananas , sliced

•

1 cup strawberries, sliced

•

1- 20 ounce can crushed pineapple, drained

•

1-16 ounce container of frozen whipped cream

•

1/4 cup coarsely chopped nuts

•

24 ice cream sandwiches

•

1 tub of Cool Whip, thawed

•

caramel and chocolate toppings

•

1/4 cup chocolate syrup

•

Mini M&Ms

•

12-16 maraschino cherries, drained

•

Sprinkles

Unwrap the sandwiches and layer in a 9x13pan.

Spread 1/2 the whipped cream over this layer.

Add the rest of the sandwiches and top with the rest of the whipped cream. Drizzle the caramel and chocolate 14

toppings over the top.

Sprinkle the mini M&Ms and sprinkles. Freeze until ready to serve.

It doesn’t get much easier than this and was a hit with ALL the kids!

Remember, kids come in all ages.

Mix together graham cracker crumbs, sugar and melted butter press evenly into 9x13 baking dish. Refrigerate until set.

In medium bowl, beat together the cream cheese and powdered sugar until well blended.

Spread over the crust.

Over this layer place

bananas, strawberries, and pineapple.

Cover with thawed whipped cream. Drizzle with chocolate syrup and top with the nut and cherries.

Refrigerate until completely chilled. Serve cold.

Senior Living and Loving It • 2022

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2022 • Senior Living and Loving It

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Senior Living and Loving It • 2022

“Celebrate The Start of Summer!”

Volume 1, June 2022

“Blue Jeans & Country Dreams”

July 12-17, 2022 Jerseyville, IL

Grandstand Events Fair Queen Pageant Wednesday, July 13 at 7PM Adults $6. Kids (12 and under) $2.

IPRA/MRCA Rodeo Thursday, July 14 at 7PM Adults $10. Kids (12 and under) $5

Lucas Oil Pro Pullling League Super Pro Showdown Friday, July 15 at 7PM Adults $15. Kids (12 and under) $5

ITPA Tractor Pull, Local Trucks & Semis Saturday, July 16 at 6PM Adults $15 Kids (12 and under) $5

Power Wheels Demolition Derby Power Wheels at 5:50PM • Demo Derby at 6PM Adults $10 Kids (12 and under) $5

Pricing Carnival Midway with Rides July 12th – 17th Main Gate Admission Adults $2, Children under 12 FREE • Parking FREE

All Night Carnival Rides

Tues. & Sun. $20 Armbands • Wed.-Sat. $25 Armbands Fairgrounds are located at the North end of Jerseyville on IL Rt. 67 2

Health, Mind, Body & Sole • 2022

Table of Contents A Gift of Life ...............................4 The Ultimate Skin Care Routine to Follow.......................6 Making Core Memories For Your Family: A Tale of Summer Baseball ......................................7

Advertising Manager Julie Jones julie.jones@hearst.com

Summer at the Movies ..............8 Dirt Under Your Nails.................10 How Can You Make Healthy Eating More Fun? ......................11 Take a hike! ................................12 The various health benefits of yoga .........................14

Product Manager Regina Harbison regina.harbison@hearst.com Marketing Strategist Tammy Dunsford tammy.dunsford@hearst.com Kristine Ressler kristine.ressler@hearst.com Digital Strategist Nick Waterman nick.waterman@hearst.com

For advertising rates and information call: (618) 616-6012 or email regina.harbison@hearst.com

2022 • Health, Mind, Body & Sole

3

A terrible tragedy, a mother’s love…

A Gift of Life My story starts on June 13, 2009, a normal summer day. I spent most of the day helping my best friend Amber, move into her new apartment. That evening, I was in my room watching TV and resting after the move.

At about 10:20 that night, I got a phone call from my ex-husband, Tim. He called to tell me our son, Timothy, had been in a bad accident and he was being airlifted to Deaconess Hospital in Evansville, Indiana. That was the only information he had.

I hung up the phone as my heart sank. I ran upstairs to tell my parents and my daughter, Taylor, about the accident. I grabbed my purse, phone, and keys and ran for the door; my son needed me. My father, James Counts, stopped me and said he would drive – good thing because in my panic I would have ended up in Indianapolis instead of Evansville. It was the longest 2 ½ hours of my life, having to sit in that car not knowing how bad Timothy was hurt.

The only information we knew at the time was that Timothy had a head injury.

I stayed in touch with Tim since he was the one who had spoken to someone at the hospital. Timothy’s vital signs were stable, but he was non-responsive.

My father and I were the 4

first ones to arrive at the hospital. A nurse met us outside the ICU and told us Timothy was stable, but he sustained severe trauma to his brain, there was a lot of swelling and bleeding, and he was still non-responsive.

She then took us to my son.

He was lying in the bed, connected to a ventilator that was breathing for him.

All we could do was wait.

I sat there beside his bed, holding his hand. Deep down in my heart I knew my worst nightmare was coming true.

The rest of Timothy’s family started arriving at the hospital, along with his girlfriend, Sara, and his riding buddies, Sammy and Andy.

While each person took a turn sitting with Timothy, the rest of us sat together in the waiting room and tried to understand the events leading up to the present time. Andy told us how he and Timothy had been out riding on the four wheelers and had just started heading back to the house to meet up with Sammy and Sammy’s dad so they could grab a bite to eat.

Timothy stopped to go the bathroom and Andy went on ahead. About twenty minutes passed and they noticed Timothy wasn’t back yet, so they went looking for him. That was when they found him doubled over

next to a tree. They called 911. While waiting for the paramedics to get there, the boys laid Timothy on the ground and kept asking him questions – tying to keep him awake and alert. They said he was responding to the questions but couldn’t talk.

Once the medics got there, they decided that Timothy needed to be airlifted to the hospital.

While sitting in the waiting room, we shared stories of Timothy and cried with each other while waiting through the night for the doctor to come in the next morning and run more tests. Once the doctor got there to see Timothy, the nurses moved us to a private room so we would all be together to talk to the doctor. We waited for what seemed like forever. The doctor finally came to talk to us. He did not have good news. He said the swelling had cut off the blood flow to his brain.

There was no brain function;

“Part of me died that day as well. I was not bringing my son home with me.”

Timothy was brain dead. I was devastated.

The staff at the hospital was wonderful. They let us stay with Timothy for as long as

we needed. They gave us time to say our goodbyes.

While we each took our turn with Timothy, his father and I met the Procurement Transplant/Family Services Coordinator, Mike Shoulders.

Mike talk to us about our options and explained that as such a young and healthy young man, Timothy was a prime candidate for organ and tissue donation. He gave us all the details and as well as plenty of time to think and discuss this option. We decided to donate Timothy’s organs and tissue. Our son was so generous and full of love that we know he would have wanted this decision.

Mike started the paperwork and took care of Timothy for us throughout this process.

I have become friends Mike since that tragic day. He has helped me through the pain.

He listens when I need him to, he is there with advice when I need it and with suggestions on what might help me cope with the loss of my son. Later that week, we buried my son. For a kid who once claimed to have “no friends”, I had never seen so many people turn up to a memorial service.

In early July 2009, I received a letter from IOPO (Indiana Organ Procurement Organization) telling me that they were able to transplant Timothy’s heart, lungs, liver, Health, Mind, Body & Sole • 2022

kidneys, and pancreas. They also included some general information about each person who received these wonderful and lifesaving gifts my son was able to give as his last act on this earth.

His heart went to a 55-yearold man, his lungs went to a 55-year-old woman, his liver went to a 55-year-old man, his right kidney went to a 68-year-old woman, and his left kidney and pancreas went to a 41-year-old man.

The letter said they all were well. This was a very bittersweet moment for me; I was so proud that my son was able to help these people, but I was still dealing with the pain of losing him.

During a conversation I had with Mike, he suggested writing a letter or sending a card to Timothy’s recipients.

He said that it might help with my grieving. It took some time, but I did follow his advice. I purchased cards and wrote to each recipient, telling them a little about Timothy so they would know something about the person who gave them a second chance at life. I also included a photo of Timothy and signed them all, “Love

always, Angie.” The cards were sent at the beginning of November. A couple of weeks later, Mike invited me to a Memorial Tree Lighting that the IOPO, Deaconess, and St. Mary’s Hospitals were having on December 3, 2009.

My father and I made the trip once again to Evansville, Indiana. When we arrived at the site, volunteers were already busy attaching bows with wires getting them ready to go on the tree. I introduced myself and my father to a couple of the volunteers and they put us right to work. I was talking with some of them, telling them we were from Illinois.

Behind me and off to the side was an older couple working at the table with some of the lights. She heard me say my name was Angie.

She asked her husband if he thought I looked old enough to have an 18-year-old son.

He told her yes, maybe I did.

She kept quiet and tried to list to see if she could hear the answer for which she was searching. A little later, I walked over to where they were working to get some wire for the bows I was working on and found myself

A Letter from Glenda to Angie…

Angie, I think we are all aware that the Hand of God has been with us all along the way; my renal failure, Timothy’s death, the transplant procedures and finally the miraculous meeting at the IOPO Tree

Decorating/Lighting event.

We grieve with you, but we are grateful that Timothy’s kidney has restored quality of life. We hope you can have comfort in knowing this. We do hope all recipients are experiencing improved

June 13, 2022 will be 13 years since I have lost Timothy. Since then, I have met Richard, who received his other kidney and pancreas. I have talked to Larry, who received his heart, and I have received a card from the woman 2022 • Health, Mind, Body & Sole

standing directly across the table from this woman. She looked up and asked me if I was a donor family or a recipient. I told her I was a donor family and that I had lost my son almost 6 months ago in an ATV accident. Her eyes got wide and she asked “How long ago?” I told her, “Almost 6 months.”

She start shaking and looked at me with tears in her eyes and a smile on her face and said one word. “Timothy.”

My heart stopped I said, “Yes.” She said, “I’m Glenda, I have his right kidney.”

We both started crying and hugging. All of the volunteers were watching in shock. Donor families and recipients meeting does not happen in this way. Tedious amounts of paperwork must be filled out as well as other barriers before the two families can meet. It is a long process. One of the volunteers said that this tree lighting was made all the more special because of this special, unexpected meeting. We spent the afternoon talking and getting to know each other.

My dad and I shared more health.

When your card and Timothy’s picture arrived Thanksgiving Friday, we had thanked God for the unknown donor and asked blessings for the family.

We were very pleased that Thanksgiving Friday we were made aware of

who received his lungs and to this day still talk to Glenda on a regular basis.

She has become part of our family.

Since donating Timothy’s organ, I have also registered to become an organ donor as has the rest of my

stories of Timothy while she shared some of her family and how she came to have Timothy’s kidney. She also told us that she didn’t find out about the Tree Lighting Memorial service until she read about it that morning in the newspaper. When she saw the notice, she told her husband, Jim, that they had to go and help. I am so glad they did. I have met some very wonderful and dedicated people since my son’s passing and I was truly blessed to be a part of that ceremony. That night before we left, I told Glenda thank you for giving me such a wonderful Christmas present and she said, no – thank you for giving me such a wonderful life.

I don’t have the words to describe my feelings that day; there were so many. I do know this, to actually see the gift my loving son gave was, without a doubt, absolutely amazing. I am so proud to have had Timothy as a son.

He was such a wonderful young man. Timothy continues to touch the lives of so many.

I love and miss you, Timothy Love always, Mom the donor appropriate Holiday.

Our prayers are that you and your family may experience comfort with your decision to donate -during this Holiday Season.

In Thanks and Love, Glenda & Jim

family. I have also started this year donating blood and platelets. It is so satisfying when the Red Cross sends you an email stating that your donation is headed to a hospital to help save a life.

5

The Ultimate Skin Care Routine to Follow Struggling from excessive acne? Dealing with signs of aging skin? If that sounds like you, you need to follow the right skin care routine. Here, we've discussed an expertapproved skincare regime that will make your skin look younger and fresh.

Determine Your Skin Type Before you start slathering expensive skin care products, you should determine your skin type. Your skin type plays a key role in helping you choose the right product and brands. Understanding your skin type will prevent the risk of acne, dryness, excessive oil production, and other skin problems. So, make sure to understand your skin before adopting a skin care routine.

regularly.

Eye Cream

symptoms of both dry and oily skin. If your T-zone is oily, but the rest of the face looks dry, you may have combination skin.

Sensitive Skin This skin type tends to react with any substance that you apply to it. Whether you use skin care products or experience skin exposure, this skin type ends up with adverse reactions to a new routine.

on your face for some time.

Then, you can use a waterbased cleanser to remove the remaining oils and makeup.

Toner

Do you have a shiny and greasy T-zone? If so, then you have an oily skin type.

People with this skin type have larger sebaceous glands that produce excess oil. This makes their skin more prone to acne.

Skin Care Routine Wondering how you can care for your skin? Well, here is a skin care routine that you can follow for glowing and fresh skin.

Toner is an important part of your skin care routine. You need to apply it right after you cleanse your face. Also, make sure to opt for the hydrating formulas instead of an exfoliating toner. This is because they give your skin a radiant glow for a youthful look. Keep exfoliating products for your nighttime routine and avoid using different toners at the same time.

Normal Skin

Cleansing

Serum

This skin type has a balanced composition- not too dry or too oily. The best part of normal skin is that it doesn't react to things like other skin types do, making it less sensitive.

You need to cleanse your face at least twice a day, once in the morning and once at night before you go to bed.

Rinse your face with water and apply a few drops of gentle cleanser to your face.

Massage your face for a few minutes by applying gentle pressure. Then, rinse your face to remove the cleanser and pat your face dry using a clean towel.

If you regularly wear makeup during the day, make sure to cleanse your face twice before going to sleep. For the first step, take off your makeup using micellar water or cleansing oil. You can also use makeup remover and leave it

Your morning routine is the best time to apply a serum. It protects your skin from free radicals that can affect your skin throughout the day. In case you're looking to choose the best serum formula, try vitamin C as it can help reduce the appearance of scars and blemishes, helping you feel confident.

If you want, you can also apply serum at night to moisturize your skin. In this case, opt for hyaluronic acid.

It offers a plumping effect that works great as an anti-aging treatment. So, if you are dealing with issues like signs of aging or an uneven skin tone, you should apply serum

Oily Skin

Dry Skin If your skin gets extremely dry during the colder months, then you have dry skin.

Another sign that you have dry skin is that it feels itchy and tight whenever you wash it. One of the downsides of having dry skin is that it's likely to face premature aging.

Combination Skin As the name suggests, it means that your skin shows 6

Well, this is completely optional, as you can also apply regular moisturizer under your eyes. But if you want to add an extra layer of protection to your eyes, eye creams work great. These creams are thinner than a moisturizer and eliminate problems like dark circles. Another amazing benefit of these creams is they help with fluid retention, which is beneficial if you deal with puffy eyes in the morning.

Moisturizer Choose the best moisturizer based on your skin and apply it twice a day. This product helps hydrate your skin to give it a natural glow. If you have dry skin, it can prevent your skin from developing scaly white patches.

Sunscreen This is the last but most important part of your daily skin routine. Protecting your skin from the sun is crucial to avoid sunburn and signs of aging. Not to mention, applying sunscreen reduces your risk of developing skin cancer due to UV exposure.

You should purchase quality sunscreen SPF 50 or above for good skin protection.

Bottom Line A well-structured skin care routine is essential for every skin type. It protects your skin from excessive sun exposure and prevents the environment from impacting your skin. In fact, if you have acne-prone skin, you can limit acne production with the right products and routines. So come up with an effective skin care routine for the perfect start and finish to every day.

Health, Mind, Body & Sole • 2022

Making Core Memories For Your Family: A Tale of Summer Baseball By: Nick Waterman

there was a minor league baseball stadium that o quote the great was home to the smallest Forrest Gump – “I market MLB-affiliated bet if I think about minor league baseball it hard enough, I can team in the United States remember my first pair – the Burlington Bees. of shoes”. The same With no clear can be said for one’s remembrance of the very first professional exact date of his first baseball game. The rush game, that six year old of sensations and feelings boy distinctly remembers that come when first all of the emotions and walking through a field’s overwhelming sensations turnstiles is unlike any of being handed a ticket, other. while walking swiftly Flashback to the summer towards the gates to make of 1996 – the Chicago it in time for first pitch Bulls just won their fourth at his first, professional NBA Championship, baseball game.

Tiger Woods made his Upon entering the gates PGA Tour Debut at and settling in his seat, the ripe age of 21 and all five senses in that little everyone was eagerly boy’s body were firing on awaiting the release all cylinders - the smell of pop culture favorite of freshly cut grass, the Space Jam in theaters later that November. “The taste of perfectly grilled hot dogs, the feel of the Good Decade” was in scorching hot aluminum its prime and leaving its indelible mark on an entire bleacher seats on his thighs, the sound of a ball generation for years to coming off of a wooden come. bat and most importantly For a certain six year old boy growing up in a small, the sight of an expansive, well kept baseball field west central Illinois town, the Summer of 1996 would hosting 18 players perform poetry in motion. leave a lasting impact One game was all it for the rest of his life. In took for that little boy to a slightly bigger town about thirty miles away, be hooked on baseball

T

2022 • Health, Mind, Body & Sole

for the rest of his life.

One microcosm of overwhelming emotions gave birth to a passion that that little boy now shares with his wife and two sons nearly three decades later. So, despite the seemingly stressful and uncertain times that we are currently living

in, I urge every person reading this to make those memories with your family.

I encourage you to go to a baseball game, take a family walk, go camping, ride bikes – anything that is going to leave a lasting impact on your loved ones. Just get out there and do it.

7

Summer at the Movies By: Mary Cox Hearst Media

The Black Phone

house and head to your local theater. Can’t you just smell

Finney Shaw is a shy but clever 13-year-old boy who is abducted by a sadistic killer and trapped in a soundproof basement.

Starring: Ethan Hawke, Mason Thames, Madeleine McGraw, Jeremy Davies

that wonderful aroma of popcorn wafting throughout the

Minions: The Rise of Gru

theater?

In the heart of the 1970s, amidst a flurry of feathered hair and flared jeans, Gru (Steve Carell) is growing up in the suburbs. A fanboy of a supervillain supergroup known as the Vicious 6, Gru hatches a plan to become evil enough to join them.

Starring: Steve Carell, Taraji P. Henson, Michelle Yeoh, RZA

This summer is shaping up to be an exciting time at the movie theaters. It is time to get off the couch, out of the

I have listed just a few of movies that will be showing on the big screen but there will be a myriad of movies streaming now that the kids are out of school. Many of the theaters have special prices you can take advantage of this summer.

Take your special person out for a date night or bundle up the family and catch a few of the great movies coming your way this summer at the theater!

Watcher As a serial killer stalks the city, Julia - a young actress who just moved to town with her boyfriend - notices a mysterious stranger watching her from across the street Starring: Maika Monroe, Karl Glusman, Burn Gorman.

Jurassic World Dominion Four years after the destruction of Isla Nublar, dinosaurs now live--and hunt--alongside humans all over the world.

Starring: Chris Pratt, Bryce Dallas Howard, Laura Dern, Jeff Goldblum

Lightyear The story of Buzz Lightyear who goes to infinity and beyond

Thor: Love and Thunder Thor enlists the help of Valkyrie, Korg and ex-girlfriend Jane Foster to fight Gorr the God Butcher, who intends to make the gods extinct.

Starring: Chris Hemsworth, Christian Bale, Natalie Portman, Russell Crowe Where the Crawdads Sing Based on the best-selling novel of the same name. Kya, a selfraised girl from the marshlands of North Carolina who becomes the prime suspect in a murky murder case.

Starring: Daisy Edgar-Jones, Taylor John Smith, Harris Dickinson, Garret Dillahunt Paws of Fury: The Legend of Hank A down-on-his-luck dog trains to become a fearsome samurai to protect his village of cats from a ruthless villain.

Starring: Michael Cera, Samuel L. Jackson, Ricky Gervais, Mel Brooks

Bed Rest

A pregnant woman on bed rest begins to wonder if her house is haunted or it’s all in her head.

Starring: Chris Evans, Taika Waititi, Keke Palmer, James Brolin Starring: Melissa Barrera, Guy Burnet, Kristen Harris, Erik Athavale Elvis

in the journey of the “real-life” Buzz Lightyear.

A look at the life of the legendary rock and roll star, Elvis

Roxburgh

The residents of a lonely gulch in inland California bear witness to an uncanny and chilling discovery.

Starring: Daniel Kaluuya, Keke Palmer, Steven Yeun, Barbie Ferreira

Marcel the Shell with Shoes On

DC League of Super-Pets

Feature adaptation of the animated short film interviewing a

When the Justice League are captured by Lex Luthor, Superman’s dog, Krypto, forms a team of shelter-pets who were given super-powers Starring: Dwayne Johnson, Kevin Hart, Kate McKinnon, John Krasinski

Presley.

Starring: Austin Butler, Tom Hanks, Helen Thomson, Richard

mollusk named Marcel.

Starring: Jenny Slate, Rosa Salazar, Thomas Mann, Isabella Rossellini 8

Nope

Health, Mind, Body & Sole • 2022

Vengeance A radio host from New York City attempts to solve the murder of a girl he hooked up with and travels down south to investigate the circumstances of her death and discover what happened to her.

Starring: Issa Rae, B.J. Novak, Ashton Kutcher, Boyd Holbrook

Samaritan A young boy learns that a superhero who was thought to have gone missing after an epic battle twenty years ago may in fact still be around.

Starring: Sylvester Stallone, Moises Arias, Martin Starr, Natacha Karam Three Thousand Years of Longing

Bullet Train

Dr Alithea Binnie is an academic - content with life and a creature of reason. While in Istanbul attending a conference, Trained killer Ladybug wants to give up the life but is pulled she happens to encounter a Djinn who offers her three back in by his handler Maria Beetle to collect a briefcase on a wishes in exchange for his freedom.

Starring: Idris Elba, Tilda Swinton, Aamito Lagum, Nicolas bullet train heading from Tokyo to Morioka Mouawad Starring: Brad Pitt, Joey King, Aaron Taylor-Johnson, Brian Mrs. Harris Goes to Paris Tyree Henry Easter Sunday Set around a family gathering to celebrate Easter Sunday, the comedy will be based on Jo Koy’s life experiences and stand-up comedy.

Starring: Jo Koy, Jimmy O. Yang, Tia Carrere, Brandon Wardell Bodies, Bodies, Bodies When a group of rich 20-somethings plan a hurricane party at a remote family mansion, a party game turns deadly in this fresh and funny look at backstabbing, fake friends, and one

Mrs. Harris Goes to Paris tells the story of a widowed cleaning lady in 1950s London who falls madly in love with a couture Dior dress and decides that she must have one of her own.

Starring: Jason Issacs, Rose Williams, Lesley Manville Brian and Charles After a particularly harsh winter Brian goes into a deep depression; completely isolated and with no one to talk to, Brian does what any sane person would do when faced with such a melancholic situation. He builds a robot.

Starring: David Earl, Chris Hayward, Louise Brealey

party gone very, very wrong.

Starring: Amandla Stenberg, Maria Bakalova, Myha’la Herrold, Chase Sui Wonders Secret Headquarters Young Charlie Kincaid, who discovers a secret headquarters under his home that seems to belong to a superhero shares it with his friends, and they start to believe that his estranged father might have a secret double life.

Starring: Owen Wilson, Walker Scobell, Jessie Mueller.

The Man from Toronto The world’s deadliest assassin and New York’s biggest screwup are mistaken for each other at an Airbnb rental.

Starring: Kevin Hart, Woody Harrelson, Kaley Cuoco, Jasmine Mathews

Beast A father and his two teenage daughters find themselves hunted by a massive rogue lion intent on proving that the Savanna has but one apex predator Starring: Idris Elba, Sharlto Copley, Iyana Halley, Leah Sava’ Jeffries 2022 • Health, Mind, Body & Sole

9

Dirt Under Your Nails By: Regina Harbison

I

’ve never been a manicured, long nails that sparkle kind of girl. I’m a middle-aged mom who has traded the Coppertone for SPF 40, the smooth naired legs for verrucous veins, and the spray lightner in my hair for a sun bonnet. I love the feel of the freshly tilled dirt in my hands, the fresh smell of the fertile soil fills my heart with delight. The warmth of the sun rays on my skin and the droplets on my brow, this is where I find my inner-beauty, I shine as bright as the sunrays that glisten from the rain droplets on the leaves of the lettuce.

My garden is my sanctuary, the one place that I can forget about time, forget the work project that is on deadline, forget the pile of laundry that sits in my bedroom floor, forget all of life’s trials and just be me.

This green oasis is where my therapy happens; I can take my frustrations of the day out by pulling a long green sprig of grass lingering in with the baby carrot tops or look at the new bean sprouts breaking ground and see the accomplishments.

Gardening is fulfilling.

Whether it be to provide your family with nutritious, healthy food or beautify your entryway, there is a garden project for every soul. My family says I take on too much when it comes to my numerous overflowing flower beds and my 3 garden plots that have more square footage 10

than my house combined.

But this is my passion, the one thing that I truly love.

I have raised my four kids and now I get to nurture and care for small plants that will in turn nurture my family with delicious food. In today’s world when you almost need to take out a loan to buy gas or groceries, the bounty of the garden is a cherished reward.

An heirloom tomato at the grocery store can cost upwards of $5 to $7 per pound, whereas a packet of seeds for the same tomato cost under $2.00 and will provide you with fresh, ripe tomatoes all season long and some to share with the neighbors too.

The thing about gardening is that you don’t have to have a green thumb to do

it. There aren’t any great secrets passed down from generation to generation, you just do it. Do it your way! If it’s microgreens in the basement, an elaborate aquaponics growing system, an acre of pumpkins or a tomato plant in a container on the deck; it is all rewarding.

It also all comes from trial and error. Find what works best for you. Trust me, trying hydroponics in the basement with grow lights and adding fish oil does not work but does leave a stinky mess. That was my error and I learned from it.

Don’t be afraid to venture out of your comfort zone and try something new.

A Spring staple on our dinner table is asparagus, not something I’d ever buy at the grocery store but a

new family favorite from the garden. It’s so easy to grow too and comes back every year! I had always thought asparagus was a fancy vegetable only found in the nicest of restaurants. Oh, and the delight of fennel roasting in the oven with sweet potato will fill your kitchen with the sweet scent of licorice. This delightful herb is packed with nutrition and is very versatile in soups, teas and main dishes. Plus, it is rich in antioxidants once used as a cure for snake bites in China.

Whatever your goal for gardening is, plant a seed of hope for a bounty of love. Also, invest in either garden gloves or a good nail brush.

Happy Gardening!

Health, Mind, Body & Sole • 2022

How Can You Make Healthy Eating More Fun? Are you trying to follow a healthy eating plan but can’t seem to stick to it consistently? Don't worry; we’ve all been there. Let's face it; healthy eating means that you need to make lots of compromises, especially if you love food. This is what most people struggle with, and it causes them to eventually give up on a meal plan.

Luckily, you can solve this problem by making healthy food more exciting. Here are some ideas that will help you achieve your goals.

Get Rid of Boring Breakfast To start off, you need to make healthy breakfasts more interesting. Your breakfast is a crucial part of your routine, but even so, many people insist on having the same thing every morning. As a result, people get bored with their breakfast. Because it looks like healthy eating offers limited options, people look towards processed cereals as something that offers variety.

Here’s a tip: instead of going for a morning staple, choose something interesting and less unconventional. Switch between different healthy breakfast options like vegetable salad, sandwiches, different kinds of eggs, and fruit smoothies. Try preparing new breakfast dishes by experimenting with various ingredients. This way, you’ll be on track with a healthy meal plan.

Make Your Salads Exciting If you’re on a mission to follow a healthy meal plan, salads may look like a staple food nowadays.

Sure enough, it’s one of the healthiest food options out there. It provides a variety of nutrients like vitamins, calcium, iron, and others.

Not to mention, it will give you enough energy to spend the day, and they’ll keep you full for longer, preventing you from getting hungry.

Unfortunately, salads lose their worth if you opt for the same few ingredients every time.

It's best to experiment with different ingredients to create a flavorsome and mouthwatering salad. You can add marinated tofu, chicken or fish, marinated artichokes, beans, lentils, edamame, and seeds.

Roasted nuts, whole-grain croutons, or soynuts also work best for salads.

Don't forget to prepare a scrumptious dressing to add to your salads. To make them, you can again use several ingredients like vinegar, olive oil, grapeseed oil, mustard, ketchup, spices, herbs, and much more. Make two or three dressings and store them in the refrigerator.

Try Out Different Restaurants

eating, many restaurants offer healthy food options for fitness enthusiasts.

So, if you are not in the mood to make sandwiches, baked chicken, or salads today, search for a local restaurant that serves nutritious food.

Some restaurants even mention how many calories are in each dish. This helps you keep a count of your calories without worrying about overeating. Just keep in mind that you need to resist ordering high-caloric foods like cheeseburgers and stick to healthy options.

Ask for Company When you’re the only one eating healthy while the rest of your family, friends, and colleagues eat processed foods and fast food regularly, it's pretty hard to resist your temptations. Chances are that you’ll have a few slices of pizza with your family, followed by a few pieces of fried chicken with your friends. The result is that you end up straying farther and farther away from your meal plan. The perfect solution is to ask a member of your family to go on a healthy eating journey with you.

When you start a healthy eating meal plan with a friend, you can discuss your food options and recipes together. As each of you evaluates how close you’re getting to your goals, you’ll feel motivated to follow a healthy meal plan.

The worst part of following a diet plan or healthy eating plan is that you have to make your own meals and ditch all the processed food options Explore the Food World and dine-outs. However, due to rising awareness of healthy Another idea to make things

2022 • Health, Mind, Body & Sole

more exciting and fun for you is to challenge yourself.

Pick a unique and healthy ingredient from the market, and try to make something out of it. Don't take any help, and test your cooking skills.

Trying out such an engaging activity will keep you motivated. You will even feel proud when you see the results in the end. Just start this captivating activity with the easy ingredients, and then level up your game after some time.

Show Off Your Healthy Practices One thing we are sure of about Instagram: it motivates you to try out some new things, often for the better.

When you start posting pictures of your regular meals and tell people about your challenging routine, you’ll become more focused on living a healthy life.

Most of your followers will start praising you. They might also get inspired and follow your lead. Many will motivate you and wait for you to share updates about your healthy eating and what new things you have learned. So, take Instagram-worthy pictures of your meals regularly and post them on your account.

Bottom Line If you have any other ideas to make healthy eating more fun, add them to the ones mentioned above. After all, making your daily eating routine enjoyable is the only way to stay motivated in the long run.

11

Take a hike!

By Melissa Pitts

wildflowers carpeting the forest floor. See the passing shadow Hiking is my way of from a bird of prey above the disassociating from the stressors of life. The outdoors treetops. Taste the salty sweat on your lips. is my church. It’s where I go to By gifting you my most favorite make memories with my kids outdoor experiences, I do ask and to challenge my mind and body. The beauty of hiking is it that you become a steward of requires no more than a tank of nature with this simple rule: Leave No Trace: Carry out gas, bottle of water and some what you carry in. Stay on-trail snacks to enjoy along the way.

It’s not a race either. You can set when posted. Don’t take plants, rocks or animals home as your own pace by attempting souvenirs. Do not stack rocks. those land speed records or (I’ll knock them down with my by stopping at every mosstrekking poles every time) And covered boulder and scenic pass the knowledge you gain overlook for the perfect Insta on the trail to someone willing selfie. I’m the latter category, and wanting to explore! by the way.

This occasional thing-to-do has turned into a passion that has consumed my social media, conversations, trunk space, weekends and holidays -you read that right, I have hiked around family obligations on Christmas Day and planned Easter around where I thought waterfalls would be flowing.

Let me share with you a few of my favorite hiking spots in the region. I encourage you to clear your mind and connect with your senses. Feel the cool air from the canyon tickle your skin. Listen to the creek spill over a make-shift dam of a fallen tree. Smell the 12

The Nature Institute, 2213 S Levis Ln, Godfrey IL 62035

Sitting high on the bluffs overlooking the Great River Road, The Nature Institute offers sanctuary for every skill level and time constraint. It offers a variety of paths that allow you to choose your own adventure. The shortest in distance and elevation change takes you to the edge of the southward facing bluff for incredible views of the Mississippi River and beyond into Missouri. If your skill level is up for the challenge of a 300foot change in elevation, you can journey toward the Beaver

Trail that includes a monument to the underground railroad, creek crossings and a series of waterfalls. The Nature Institute is a great retreat to take the kids for some creek-play on a hot day or a solo stroll through the woods.

Watershed Nature Center, 1591 Tower Ave, Edwardsville IL 62025

camping memories which include plenty of deer and bobcat sightings. The view of the stars at night is spectacular so grab your headlamp and try the trail after dark.

Lincoln Memorial Garden, 2301 E Lake Shore Dr, Springfield IL 62712

On the banks of Lake Springfield is another “choose your own adventure” set of Tucked away near downtown trails. Parking is along the Edwardsville is an urban oasis shoulder and indicated by that provides a quick getaway ample signage, but I still had from the daily grind. The loop to turn around for a second trail around the pond can be pass. The footpaths are level completed during your lunch hour or with the kids afterwork. easy walks for all with benches In addition to the lookout tower along the way. My kids enjoy making a beeline for the lake and abundant wildlife (geese, songbirds, snakes, groundhogs, to dip toes in the wake while etc.) the jewel of this trail is the boats pass by. Springfield obviously offers many sites to pathway through the cattails over the water. The Watershed make a trip to LMG a full day trip but what you may not know sits adjacent to one of the is Henson Robinson Zoo and many Madison County Transit the Springfield Muni Opera are bike trails and can be utilized located nearby along E Shore as a starting point for greater Drive. adventure.

Beaver Dam State Park, 14548 Beaver Dam Ln, Royal Lakes IL 62685

Castlewood State Park, 1401 Kiefer Creek Rd, Ballwin MO 63021

Located southwest of Carlinville, Beaver Dam has 750 acres of fishing, camping and hiking. The trail is a level path around the lake shore with plenty of benches and docks along the way. This state park is the setting of my earliest

I have hoofed it along these trails during the blazing summer heat and on Christmas Day. The path along the river offers up spots to dip your feet in the water but please believe the signs -swimming can and will cause your demise.

Health, Mind, Body & Sole • 2022

You will see and hear the still operational rail line at the base of the bluff. Views of the rolling hills await you at the top of the bluff so take your time and don’t be intimidated by the climb.

instead of a crowded pool or waterpark.

Mastodon State Historic Site, 1050 Charles J Becker Dr, Imperial MO 63052

This trail takes a little more skill and endurance with the elevation gains and navigating water crossings, but it pays off with waterfalls and ancient petroglyphs. The path leading from the parking lot is a little misleading between two pastures but hang a right and be amazed by this hidden ravine. I hiked this trail in the early spring when icicles still hung from the ravine walls and cannot wait to go back on a warm day to enjoy the cooling waters. The ancient (and more modern) petroglyphs are a little tricky to spot so watch for signs.

Little Grand Canyon, Pomona IL 62975 I have hiked this trail twice Rock Cave Nature Preserve, Route 128 Altamont IL 62411 -once during a dry summer, the other during the rainy season.

Be very prepared for the Watch the weather and choose small parking area just past your adventure style. This is Lone Elk Park, 1 Lone Elk Park E 2500 Ave on the right. It a heavily frequented trail that is easily missed. The trail is Rd, Valley Park MO 63088 requires problem solving as you not well-beaten and requires climb down and up through Traditionally thought of as a a fair amount of scrambling park to drive through, Lone Elk through a creek bed to explore the canyon. Make sure you have good shoes and a walking Park also allows you to spot elk this area. The cavernous rock stick. You will see all age groups and bison from the hiking trails. formations are spectacular for working their way through We’ve all seen the videos of the this area of Illinois. The larger this hike so please don’t be selfie-seekers in Yellowstone. cave is on the path leading to Please do not be that person. your right and watch for private intimidated. To date, this is my These are wild animals. Use property signs. Bring a group of teenage daughter’s favorite good judgement and give all rambunctious kids and a sense hike. I enjoyed talking through wildlife the right-of-way. After of adventure. I promise this trail how we planned to tackle each you exit through the large obstacle with her. does not disappoint.

Jurassic Park-style gate, head Ferne Clyffe State Park, Piney Creek Ravine Nature across the road for a leisurely Reserve, Piney Creek Rd, Ava 90 Goreville Rd Goreville IL stroll through the World Bird IL 62907 62939 Sanctuary.

This area has it all -cool trails with wooden stairs, museum with a mastodon skeleton and a creek to play in. I suggest starting your adventure at the interpretive center. Be marveled at the idea of giant sloths roaming the area and then hit the trail behind the museum. After burning all that energy, drive down to the playground area on Seckman Road for a picnic lunch followed by a long sit in the creek. Seriously, we often hit the creek with our camp chairs

2022 • Health, Mind, Body & Sole

Another favorite that is perfect for all skill levels are the Hawk’s Cave, Rebman and Big Rocky Hollow trails at Ferne Clyffe.

You will see ferns along the cliffs, but more importantly you will see waterfalls! Not just a trickle-off-the-bluff waterfall but big real-deal waterfalls. The big-daddy in this park is a 100ft waterfall on the Big Rocky Hollow trail which also happens to be paved for easy access.

Please remember that the flow of all waterfalls depends on rain. Plan this one after a big rain event so you don’t leave disappointed.

Garden of the Gods, Herod IL 62947 Recently my daughter and I spent a long weekend in this wilderness area. It reminded us of a blend between Elephant Rock in southeast Missouri and the Red River Gorge in the hills of eastern Kentucky.

The observation trail weaves you through massive rock formations overlooking the Shawnee National Forest. We revisited this shorter trail for sunset and to watch the mist rise after a thunderstorm.

There is a second trail off the observation trail parking lot that has more rock features below the forest’s canopy. We just happened to start this trail in the misty-fog after a storm which gave us Twilight vibes (minus the vampires). This trail connects with a horse trail and southern Illinois’ River to River Trail. Stoneface, Rimrock, the Iron Furnace and Cave In Rock are just a few examples of the many trails and sites nearby to create a multi-day outdoors adventure.

It’s important to be prepared when you are in the woods.

Hydrate before going in and have plenty of water on you.

Let others know where you are going and when you anticipate being back in your car. Do not wear brand-new shoes if you don’t love painful blisters. Know forecasted weather conditions before you hit the trail. Most importantly, be prepared to have a great time.

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The various health benefits of yoga

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Health-conscious individuals can do many things to improve their overall health. As medical researchers continue to uncover new things about how to achieve optimal health, one practice dating back to ancient times remains a highly effective way to take care of the human body.

Though there’s no written records regarding the origins and invention of yoga, the practice is believed to date back to ancient India. The earliest written record of yoga is “The Yoga Sutra of Pantañjali,” a collection of aphorisms that historians believe was compiled sometime between 500 BCE and 400 BCE. Despite its age, yoga has not been studied extensively by medical researchers. According to the National Center for Complementary and Integrative Health, many studies looking into the health effects of yoga have included only small numbers of people and have not been of high quality. As a result, the NCCIH can only say that yoga shows promise in regard to helping people manage or overcome certain health issues, but not that it has been proven to do so.

Though yoga may need to be studied more closely and extensively, many people who include it in their regular health care routines report feeling better both physically and

mentally for having done so, and that may not be a coincidence.

A 2004 comprehensive review of yoga’s use as a therapeutic intervention published in the Journal of Physiology and Pharmacology indicated that yoga targets unmanaged stress, which has been linked to chronic disorders like anxiety, depression, obesity, diabetes, and insomnia.

In addition to that review, the NCCIH notes that research has suggested yoga can: • Relieve low-back pain and neck pain • Relieve menopause symptoms • Help people manage anxiety or depressive symptoms associated with difficult life situations • Help people quit smoking • Help people who are overweight or obese lose weight • Help people with chronic diseases manage their symptoms and improve their quality of life.

It’s important that anyone considering making yoga part of their health care routines recognize that there are various forms of yoga, some of which are more physically demanding than others. So it’s best if individuals speak with their physicians before trying yoga so they can find the type that aligns best with their current levels of fitness.

Health, Mind, Body & Sole • 2022

5K Calendar July 4th July 4th July 10th July 10th July 15th July 16th July 16th July 23rd July 23rd July 30th Aug. 6th Aug. 6th Aug. 6th Aug. 13th Aug. 13th Aug. 21st Sept. 5th Sept. 10th Sept. 10th Sept. 10th Sept. 10th Sept. 10th Sept. 10th Sept. 16th Sept. 17th Sept. 17th Sept. 17th Sept. 18th Sept. 22nd Sept. 24th Sept. 24th Sept. 24th

Firecracker Run 10k, 5k, 1m Stars and Stripes 5k/10k Move for Mental Health 5k Unite for Bleeding Disorders 5k Taubel Tough 5k Beca’s Five 5k Heroes for Autism 5k/1m Joshua’s Great Things 5k Race to Remember 5k/1m Summer Sizzler 5k/10k Care STL Health Opiod Awareness Walk/Run 5k/1m Watershed Endurance 6h, 3h SSM Health Pop the Stigma 5k Strides for Hope 5k Feed My Sheep Ministry 5k Ballwin Days 5k/1m Race for Reconciliation 5k Bradley R Smith Memorial Scholarship 5k Gateway PVA 5k/1m Mason Ridge Fun Run 5k Northside Trap Run 5k CiderMan Triathlon 5k Rotary Ramble 10k, 5k, 1m Ceriotti 5k Street Pawty Run 10k,5k,1m ZERO Prostrate Cancer Run/Walk 5k/1m Italian Fest 5k Duo Dash 5k Biz Dash 5k Belleville Main Street Marathon 26.2m, 13.1m Cougars Unleashed Homecoming Run 10k, 5k, 1m Miles for Meso 5k, 2k

O’ Fallon, MO Chesterfield, MO O’Fallon, MO St. Louis, MO Kirkwood, MO Creve Coeur, MO St. Louis, MO Shiloh, IL St. Peters, MO St. Louis, MO St. Louis, MO Edwardsville, IL St. Louis, MO St. Charles, MO Fairview Heights, IL Ballwin, MO St. Louis, MO Troy, IL St. Louis, MO St. Louis, MO St. Louis, MO Millstadt, IL Kirkwood, MO St. Louis, MO St. Charles, MO St. Louis, MO Collinsville, IL St. Louis, MO St. Louis, MO Belleville, IL Edwardsville, IL Alton, IL

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Bikeway Map S TA U N T O N

LIVINGSTON

M A D I S O N C O U N T Y, I L L I N O I S

NEW DOUGLAS

WORDEN

B E T H A LT O

A LT O N

HAMEL

EAST A LT O N

ALHAMBRA

WOOD RIVER ROXANA H A RT F O R D

SIUE

E D WA R D S V I L L E

GLEN CARBON

GRANITE CITY

PONTOON BEACH

M A RY V I L L E

MARINE

Madison County Transit Trails MCT Bluff Trail TROY

MCT Confluence Trail MCT Goshen Trail MCT Ronald J. Foster Heritage Trail

MADISON VENICE

MCT Monarch Valley Trail MCT Nature Trail

COLLINSVILLE

MCT Nickel Plate Trail MCT Quercus Grove Trail MCT Riverbend Trail

S T. L O U I S , M O .

MCT Schoolhouse Trail MCT Silver Creek Trail O ’ FA L L O N

MCT Watershed Trail

To request a free pocket-sized trail map, email: trails@mct.org

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Health, Mind, Body & Sole • 2022