Inspire Health Magazine Issue 4 | Volume 21 NOLA

INSPIRE

Empowering Natural Living In New Orleans and The Northshore

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SAVING A LIFE ONE BLOOD DONATION AT A TIME

e m i T g n i Gi v Towar ds New Heights

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wellness

g n i t n i Pa

By Eric Mondello

for Focus, Healing and Freedom “We Take Painting Personally”

Depression is one of the oldest known maladies with accounts of those suffering from the condition dating as far back as the ancient Babylonians. The Greeks also knew of depression. They called it melancholia, classifying it as a disease of the psyche.

It was believed to be evidence of demonic possession.

This erroneous view, that depression and other mental illnesses are diseases of the inner person, or worse that they’re afflicted with some type of evil, has been disproven since the 1990s.

The fact is everything we do, feel and think originates from our brains.

Therefore, how could anything other than our brains be afflicted? Scientists have found through MRI scans that the brains of individuals with mental illnesses are wired differently than those of neurotypical individuals.

So, when you tell your child to get over it, it's as if you're scolding them for not already knowing calculus.

Chances are your child wants with all their heart to do what you instruct, but they find that something keeps preventing them and it’s hurting them, even if they may say hurtful things to you.

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But it isn’t hopeless. The paths out of depression are varied. Cognitive behavior therapy has helped some.

Regularly talking things out with someone kind, can also help. Additionally, regular exercise raises dopamine levels which dispels depression.

But for those who find that none of these things are working, they should consider medication. We take medication for other bodily diseases, mental illnesses are the exact same thing. If it’s not wrong to take medication for the flu, why would we think it's wrong to take medication for a brain affliction. There should be no reason to feel ashamed over an illness, because the entire human race is ill in some way.

If you find that you are suffering from some unnamed, unending pain that makes you feel hopeless, fatigued and you break down and weep or act out in rage, then know that there is help. There is a way out of that pain that doesn’t involve the loss of everything you know. But you have to step up and accept that help and not be afraid of what people may think of you.

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Phone: 985-778-5338

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Many suffer with pain and limited mobility everyday.

REPLACING HOPELESSNESS WITH HOPE

By Christian Dischler

What started as an idea between church friends in 2019, The Nehemiah Project (TNP) has since found its place on the Northshore as a sanctuary for addiction recovery and life counseling. Mike Linstead and Chad Wiles brought their expertise together, with the help of Laura Coley, to create the faith-based and non-profit organization in 2020. Their mission is to help restore balance to the lives of those struggling though the implementation of fitness, mental wellness, faith and education.

To support this mission, they each have a story of their own that they build upon. Whether it’s alcoholism, generational trauma, or the difficulty of personal suffering; their life experiences provide them the empathy necessary to help others heal. But even more powerful are their professional credentials, which help solidify TNP’s core values: truth, love, faithfulness, perseverance, and servanthood.

Linstead is a certified personal trainer and gives members the chance to develop foundational fitness habits. Wiles is a lead pastor and certified Bible counselor, helping restore structure to broken lives. Coley has a master’s degree in counseling that provides a clinical approach to addiction recovery. Combined, their focus is to bring recovery through total health, and ultimately give resurrection to those they help. By strengthening mind, body and spirit, they believe anyone is capable of overcoming their personal demons.

They maintain an open-door policy for anyone seeking help with an addiction or personal struggle regardless of faith, and encourage those who are hesitant to come in to see their facility. Fully outfitted with a gym, private counseling rooms, a nutritional supplement partnership with Sacred Earth, and a community study area to help individuals gain applicable job skills.

To find out more or donate to TNP, visit https://tnproject.org/ or swing by their location at 1200 W Causeway Approach Mandeville, LA.

provides a unique prescription of hands-on therapy and therapeutic exercise to reduce your pain to help you live life again with ease.

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contents

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issue 4 | volume 21

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SAVE A LIFE ONE BLOOD DONATION AT A TIME

Giving Time Towards New Heights 22 FEATURE

6 Foods That Can Interfere with Your Medications

2 WELLNESS

23 RECIPE

Painting for Focus, Heeling and Freedom

Paleo Cherry Tarts

24 HEALTHY BODY

3 FEATURE

Replacing Hopelessness with Hope

The Secret to Feeling Fuller and Losing Weight

5 SUPER FOOD

25 NATURAL BEAUTY

7 GARDENING

26 FASHION

Black Pepper

Eat Your Way to Youthful Skin

Stop and Smell the Lavender

LES MILLS CLASSES COMING TO BFF!

10 EXERCISE

Yoga • Personal Training

Osteoarthritis

Master the Art of Yoga Breathing

12 WELLNESS

20 HEALTHY MIND

How to Manage Anxiety Without Medication

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28 HEALTHY DESTINATIONS Hidden Gems of the National Park Service

29 RECIPE

18 RECIPE

Low Calorie Egg Salad

Call NOW for a free tour

Fashion Trends for Your Summer Wardrobe

Sandwich with a Healthier Touch

30 FEATURE

Upcoming Events

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super food

Blacrk Peppe

By Christian Dischler

I

t’s in every pantry. It’s on every fried egg. It occupies every dinner table. And yet, it’s one of the most under-appreciated super foods around. How has black pepper gone from the king of spices, to the king of things we take for granted? Well, it’s easy to lose sight of something beneficial when it’s always available. Similar to how we can overlook the value of clean oxygen, black pepper’s abundance and versatility has made it as invisible as the air we breathe. Luckily, this ancient commodity isn’t emotional about being overlooked in the age of holistic health. But it’s still important that we explore the benefits it provides, and understand how to best utilize them.

Black pepper’s main active component is “piperine”, a bio-active alkaloid found in most pepper species. Piperine is what’s responsible for the benefits black pepper contains. Such as being high in antioxidants and having anti-inflammatory and digestive aid properties. In addition, piperine has been linked with the reduction of cancer-causing cells. So how does piperine work, and what’s the best way to take advantage of it?

Our bodies are constantly defending against free-radicals, which damage our cells, protein and DNA. Piperine has been linked to being a free-radical fighter. According to studies referenced in the National Institute of Health, subjects who were given ground

black pepper and piperine supplements experienced a significant decrease in free-radicals. The compound seeks out these damaging molecules and eliminates them, offering us reductions in inflammation and even preventing potential tumor growth.

This powerful peppercorn also contributes in aiding respiratory problems, such as asthma, by reducing the swelling of airways.

Since black pepper is naturally high in antioxidants, it serves a prominent role in the fight against cancer and chronic inflammation. But while it attacks the bad cells in our bodies, it also helps support the good.

Black pepper encourages hydrochloric acid production, which helps us digest

food efficiently, and maximize nutritional value. It’s also been found to be a conductor for other nutrients that our bodies absorb. The most popular has been the discovery connecting the benefits of turmeric to the activation properties of black pepper.

The two spices are a perfect marriage, and just one example of how piperine helps facilitate nutrient absorption throughout the body.

Black pepper’s versatility isn’t limited to the number of foods it can improve.

The benefits it provides are helpful across the entirety of our chemistry and bodily make-up. It’s an unassuming super food that often gets overlooked. Which is okay as long as we keep sprinkling some on our eggs, and a little bit on everything else that needs a pungent kick.

Since black pepper is naturally high in antioxidants, it serves a prominent role in the fight against cancer and chronic inflammation.

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editor’s letter M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

publisher Christian Dischler

managing editor Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Leigh Burgess Jennifer Dean Christian Dischler Dr. Aaron Dutruch Mary Dwyer Rebecca Faye Eric Mondello

Strength. Conviction. Purpose.

I cannot think of three stronger words to describe the person I want to be. Do I have the strength to rise to the top when the chips are down? Do I have the conviction to keep going? Is my purpose for the right reason? Most of the people we feature have those qualities. That’s what sets them apart.

It’s not easy.

Here’s my thought. If you find yourself “out of control” with your health and daily activities, start working on these three things and you are bound for greatness and success.

Things start to fall apart when you stop caring. You let go of your health, weight, home and family. I’m not saying you have to be 110 percent all the time, but if you can’t maintain your strength, then at least maintain your conviction and purpose. Or, make this a goal to get better every day. If every day we are a little better than yesterday, I can imagine it leading to a lifetime of change.

Here’s where to start.

Start with your diet. Eat a little better today than you did yesterday.

Add some activity. Walk a little more today than you did yesterday.

Create a goal. Goals lead to purpose, which leads to conviction, which leads to strength.

No matter how small you start, it’s a start.

Don’t forget to reward yourself daily with affirmations of joy and love.

Live every day with purpose.

Suzanne Fox

Nellie Palmer Dr. Kristie Persons M AG A Z I N E

Kristy Podruchny

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J. L. Thompson James Troy

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The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. Issue 5 | Volume 20

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gardening

Stop and Smell the Lavender A mainstay of any herbal garden, beautiful lavender is easy to grow and has many household uses. Attractive to pollinators, lavender will add beauty to your yard in more ways than one. Hummingbirds, bees and butterflies are all attracted to lavender and will be frequent visitors to well-maintained lavender patches.

Read on for more information about the benefits and uses of lavender, as well as care directions for lavender plants.

By Leigh Burgess

Benefits and Uses of Lavender Lavender flowers are very beneficial with multiple household uses ranging from decorative to aromatic.

Dried and fresh lavender sprigs make beautiful, fragrant additions to floral arrangements. Try combining fresh lavender with greenery and flowers shaded pink, purple and white for stunning visual appeal. Pair dried flowers with rosemary, sage, or other garden fare for an herbaceously aromatic display.

When dried and used aromatically, lavender-filled sachets are known to curb anxiety and improve sleep. Place sachets of dried blooms in the bedroom for a relaxing bedtime experience, or pour a cupful of dried flowers into a hot bath to release the soothing benefits of a lavender bath tea.

Growing Your Lavender Relatively easy to maintain, lavender is a great herb to add to your garden. It is often perennial, but in humid climates it is grown as an annual. Lavender is best planted outside as plants instead of seeds. Choose healthy plants from your local garden center or pre-start seeds inside around 8-10 weeks before you plan to transplant outside. Pick a full-sun location with well-drained soil and plant in early spring or summer (see package directions for zone-specific information). Lavender can also be grown in a large container garden if you don't have optimal yard conditions for the plant. Only water when soil is very dry as lavender roots will rot if left in wet soil for too long.

Lavender is beautiful in the garden, lovely dried or fresh in bouquets, and attracts a bevy of beautiful pollinators to your garden. It also has multiple herbal applications when dried. This easy-to-grow powerhouse is a great addition to your herbal garden.

INSPIRE HEALTH

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cover story

e m i T g n i v Gi s d r New a w To Heights

By Christian Dischler

O

n Mondays I drive down winding roads and watch the woods open up into expansive fields resembling tranquil green waves. The gridlock of the interstate lingers in my mind as I try to focus on the present moment. It’s a fleeting reprieve from the everyday chaos, but its impact is exponential. I wave back to the fields while gratitude for the opportunity I’m heading towards surrounds me.

My destination is New Heights Therapeutic Riding Center, a non-profit organization founded in 1998, specializing in hippotherapy and adaptive riding, which “focuses on teaching students the skills of riding while also working towards holistic goals such as improved mood, self-discipline, improved self-esteem, patience and focus.”

I arrive and head inside the stables, “Volunteer” adorning the back of my shirt. The air is calm here and the horses are quiet except for the occasional neigh. Their eyes greet me with the intensity of my own as I prepare the horse I’ll lead today. All groomed and saddled up, we wait for the fun to begin.

Soon the stables are bustling with riders, family members, volunteers and employees. We congregate briefly to catch up, with each outburst of laughter separating me further from the notion of an interstate. Everyone is engaged in the moment, and joy per-

meates the once quiet air. The riders clip on their helmets and we head out to begin the therapy session.

The sessions are led by PATH certified professionals Vicki and Mareike, whose attention to detail and awareness of the riders’ needs is impeccable. Their patience, wisdom and guidance help the riders focus on enjoying themselves while practicing physical and intangible skills. They employ a variety of integrated exercises, with the riders encouraging one another and using their balance to stabilize on the horse while practicing hand eye coordination.

But above all the imagery, laughter and lessons learned, there’s transcendent purpose happening. The riders are engaging with one another and the animals alike. They’re being woven into the fabric of a community while also experiencing independence. You can sense the personal growth occurring and it’s not exclusive to anyone. All of us are becoming better versions of ourselves, embracing generosity to the point where time seems to stand still.

It’s a concept fading faster than we’d like to admit. But it’s never too late to take that leap towards benevolence. Even one step in that direction not only radiates throughout those you help; it reciprocates to you as a reward without definition. In a world that feels chaotic, giving your time towards a meaningful purpose can be a mindful practice that resonates infinitely.

I can promise you what good it’s done for me, but more importantly for those who continue to benefit from the incredible service and atmosphere of New Heights.

The session concludes and none of us discuss the magnitude of the experience. Perhaps there are no words, only smiles and unspoken emotions. I say my goodbyes as the riders prepare to leave and we wave to one another, like the rolling fields surrounding us.

Learn more about New Heights Therapeutic Riding Center and how to donate or volunteer by visiting www. newheightstherapy.org or calling (985) 796-4600.

INSPIRE HEALTH

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exercise

MASTER THE ART OF YOGA BREATHING

By J. L. Thompson

MANY PEOPLE THINK OF YOGA AS A SERIES OF POSES AND MOVEMENTS THAT YOU HAVE TO GET JUST RIGHT. WHILE THE POSES AND MOVEMENTS ARE INTEGRAL TO THE PRACTICE OF YOGA, THIS VIEW MISSES THE IMPORTANCE OF PROPER YOGA BREATHING. PROPER PRACTICE OF THE POSES AND MOVEMENTS IS ONLY POSSIBLE WHEN YOU BREATHE THE RIGHT WAY.

Breathing to Relax

One of the main goals in yoga is achieving a deep state of calm and relaxation. Breathing in yoga tends to be deep and slow, because slow, deep breathing tends to have a calming, relaxing effect on both the body and the mind. That is why people who are too excited or upset are told to take long, deep breaths. In yoga, your exhalations should be a little longer than your inhalations. Also, after you breathe out, you should pause for a moment before you breath in again.

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The Diaphragm

When most people breathe, they expand and compress their chests to work their lungs. This is the natural method of breathing that most people learn when they are young and it is fine for most purposes. However, in yoga you are supposed to fully empty and fill your lungs; to do that, you need to learn to breathe from your diaphragm. The diaphragm is an internal wall of muscle lying underneath your lungs. If you breath in by pushing your stomach out and breath out by pushing your stomach flat, you are pulling the diaphragm down and back up again, causing your lungs to fully empty and fill with each breath. Many singers and martial artists breathe this way, to get the most out of each breath.

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Relax

In order to get the most out of each breath, your body should be as relaxed as possible. Consciously try to relax your shoulders, your chest, your neck and your head muscles. If you don't know how to consciously relax a muscle, you can clench it for a moment then let it go completely.

Visualize

With every breath you take, visualize the oxygen from the air spreading out from your lungs into every part of your body. This kind of visualization encourages the development of the right kind of awareness of your body for yoga.

Don't Fight the Breath

Although you are supposed to aim for a certain kind of breathing in yoga, it is even more important that your breathing is unforced and natural. If your breath wants to change, don't try to force it into the pattern you want, just let it change.

Then try to guide it slowly and gently back into the desired pattern.

You will find that your yoga sessions go more smoothly and produce better results when you master the art of yoga breathing. It helps to practice the breathing method even outside of the yoga studio, separately from the poses and movements.

When you get enough experience, the right kind of breathing will come naturally to you in your yoga practice.

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wellness

Osteoarthritis

By Dr. Aaron Dutruch D.C.

TO UNDERSTAND OSTEOARTHRITIS, IT’S IMPORTANT TO HAVE A BASIC UNDERSTANDING OF THE STRUCTURES THAT IT AFFECTS, OUR JOINTS. JOINTS ARE A CLOSED SYSTEM MADE UP OF TWO BONES COMING TOGETHER WITH CARTILAGE BETWEEN THEM. THOSE BONES ARE SURROUNDED BY A FIBROUS MATERIAL KNOWN AS THE JOINT CAPSULE, THAT IS FILLED WITH A LIQUID CALLED SYNOVIAL FLUID, WHICH ACTS AS A LUBRICANT FOR THE JOINT.

Osteoarthritis is commonly described as “age related arthritis” but this is partly inaccurate. Although osteoarthritis is the most common type of arthritis seen in older patients, it could be better described as “wear and tear arthritis”, as it is the break down of the joints over time from over or improper use. It usually affects the weight bearing joints in the lower extremities, such as our lower back, hips, knees and ankles.

What to look for: The symptoms of osteoarthritis range from minor to severe depending on how long the process is going on. In the beginning stage there is little to no pain and it’s hard to detect, but with imaging you can see the beginning of bone spurs around the joints. When most patients realize something is going on they are in the second stage of the condition, noting joint stiffness or pain after longer periods of rest, and noticing it gets better when they start to move around. During the third stage, there is a breakdown of the cartilage, and this causes more joint discomfort or pain, especially with activity (walking, running, kneeling, etc.). In the fourth stage of osteoarthritis, the joint space

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is notably reduced, which causes an increase in the damage of the cartilage and even more severe pain with motion of the joints.

What can help: The first stage of osteoarthritis begins without pain or much discomfort, but you can help to slow the breakdown of the joints by making sure you are engaging in proper biomechanics and safety. If you have a job or hobby that requires a lot of lifting, bending, kneeling or similar activity, be mindful of your posture and make sure you are wearing the proper equipment. For example, good shoes if you do a lot of walking and knee pads if you do a lot kneeling. These can absorb some of the impact of these activities.

Stretching and exercise is also particularly important. If the muscles are tight or weak around the joints, they may not allow the joints to move the way they should and can increase pressures on the them.Yoga and Pilates are excellent ways to both stretch and strengthen the joints and their supporting structures.

Nutrition is also important regarding arthritis. The “itis” portion of “arthritis” means there is inflammation.

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Starting an anti-inflammatory diet such as the Mediterranean diet can be incredibly helpful in controlling the symptoms of inflammation, regardless of the stage of the condition. Some studies also show the use of ginger, garlic, turmeric and other natural supplements can help with overall inflammation and reduce joint pain.

The takeaway is that although osteoarthritis is mostly seen in older adults, it really starts when we are younger.You can minimize the effects by being aware of your diet, exercising often, and generally taking care of the body you have. It’s never to late to start. Ask your primary care, chiropractor or physical therapist if you aren’t sure where to begin. We would love to help get you moving better.

Dr. Aaron Dutruch D. C. received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He is proficient in Upper Cervical chiropractic care and is a certified FAKTR provider. Premier Chiropractic, 1120 N Causeway Blvd.

Ste 2, Mandeville, (985) 674-5855, premierchiromandeville.com

DR. AARON DUTRUCH D.C.

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feature

ONE BLOOD DONATION AT A TIME

By Christian Dischler

THIS YEAR WE’RE ALL READY TO SPRINT OUT OF OUR HOMES INTO THE EMBRACE OF A COMMUNITY SLOWLY REOPENING. IT’S A TRIUMPHANT RETURN TO SUMMER THAT FEELS EARNED. POOL DAYS, SNOWBALLS AND COLD DRINKS ARE PRIORITIES, BUT THERE’S SOMETHING MUCH MORE IMPORTANT TO BE ADDRESSED. BLOOD DONATIONS CAN REACH DIRE SHORTAGE LEVELS THIS TIME OF YEAR, AND EVEN THOUGH THERE’S A PANDEMIC SLOWLY ENTERING OUR REAR VIEW, ITS COMPOUNDING EFFECTS ARE STILL BEING FELT.

Dr. Tim Peterson is the medical director of The Blood Center, a non-profit organization that has provided blood donation resources across the Gulf South since 1960. He took some time to expound on the blood shortage we’re experi14

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encing, why it’s such a priority and how people like you can help save a life this summer.

“The summertime is always the most difficult time to maintain an adequate blood inventory at hospitals. The main reason is because colleges and

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high schools are not in session, and believe it or not, our young people do an outstanding job of donating. About 25 to 30 percent of our blood comes from younger donors.”

While school being out certainly creates a lack of active

blood donors, Dr. Peterson says there are more factors at hand. “It’s compounded. Beginning in April we started having a reopening of the community with the lifting of restrictions. Hospitals were then able to do more elective surgeries, like hip or shoulder replacements. Plus, things like angiograms and other preventative procedures that were put on hold during the pandemic are now open.”

“Everything came together in the perfect storm, and put a serious dent in the blood supply for the patients that need it. I’ve been a transfusion medicine specialist for 25 years and this is the worst shortage I’ve ever experienced in my practice.”

So how can you help? Peterson recognizes it can be tough to find time. “Many people are taking vacations, the kids are home, it’s difficult for people. Because we’re not just asking people to give blood, they’re giving something much more valuable and that’s their time. To take an hour or two to come and donate can be hard, and that’s a very special gift that they’re giving.”

To be a donor, you can visit www.thebloodcenter.org to find the nearest blood drive or donation center near you, and donors can even fill out their questionnaire ahead of time to make the process quicker. You can also call 1-800-86-BLOOD to learn more and find out how you can help organize a blood drive.

“We will do anything to help hold a blood drive. It can be to support a family member in need, church or social groups. We will help with any size group to organize a blood drive to get the word out, and give back to the community in need,” Peterson said.

“Most people say they don’t donate because no one has ever asked them, but we’re asking them now.”

DONATION LOCATIONS Hammond* 1116 McKaskle Dr. Hammond, LA 70401 (985) 340-2320 • (985) 340-2330 Fax Mon, Tues & Thurs: 11 a.m. -7 p.m., Wed: 9 a.m. -5 p.m., Fri: 7 a.m. -3 p.m., Sat: 9 a.m. -3 p.m.

Metairie* 2617 Edenborn, Ste A. Metairie, LA 70002 (504) 249-4450 • (504) 249-4451 Fax Mon, Tues & Thurs: Noon -7 p.m., Wed: 7 a.m.-7 p.m., Fri: 7 a.m. -2 p.m., Sat: 9 a.m. -3 p.m.

Thibodaux* 329 North Canal Blvd.Thibodaux, LA 70301 (985) 447-1774 • (985) 447-4093 Fax Mon: 11 a.m. -7 p.m., Wed: 7 a.m. -3 p.m.

Closed on Tues, Thurs, Fri & Sat Mandeville* 4350 Hwy. 22, Suite K, Mandeville, LA 70471 (985) 377-7007 • (985) 377-7008 Fax Mon, Tues & Thurs: 11 a.m. -6 p.m., Wed: 9 a.m.-5 p.m., Fri: 7 a.m. -3 p.m., Sat: 9 a.m. -3 p.m.

Slidell* 770 Gause BlvdSlidell, LA 70458 (985) 641-4400 • (985) 641-0785 Fax Tues -Thurs: 11 a.m. -7 p.m., Fri: 7 a.m. -3 p.m.

Sat: 9 a.m. -3 p.m. Closed on Mondays West Bank* 2701 Manhattan Blvd., Ste. 21-22, Harvey, LA 70058 (504) 263-1190 • (504) 263-1196 Fax Mon,Tues & Thurs: Noon -7 p.m., Fri: 7 a.m. -3 p.m., Sat: 9 a.m. – 3 p.m.Closed on Wednesdayst *Accepts plasma & platelet donations

SCHEDULE YOUR APPOINTMENT ONLINE TheBloodCenter.org Or Call: (800) 86-BLOOD

eat fresh

EAT FRESH

CHERRIES

By Christian Dischler

Cherries are the delicious, low-calorie and nutrient dense snack we deserve this year, and every year. Their health benefits more than make up for their diminutive size, and their flavor can be a complex journey through the world of sweet and tart—the two categories this stone fruit is known by.

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S

weet cherries, such as Bing or Rainier, are known for their heart-shape and boast a juicy flavor that’s versatile.

Perfect for a sweet snack on the go. Tart cherries, like Montmorency, are firm fleshed and tangy, making them great for withstanding higher temperatures when cooked in pies, cobblers and preserves. Whichever cherry you prefer, they’re all loaded with health benefits and help de-toxify your liver and fight life-threatening diseases.

Ensuring a healthy liver is an important focus in the modern age. Environmental toxins have increased, and an influx of processed foods has put an excess amount of stress on our liver–the organ responsible for keeping our blood clean. This results in the build-up of unwanted substances around the liver, and a flood of harmful petrochemicals such as microplastics. According to a peer-reviewed study in BMC, a medical journal, “Cherries are one of the richest sources of anthocyanins and antioxidants—and are more effective than vitamin C and

four times more potent than vitamin E in antioxidant activity.” These anthocyanins and antioxidants are responsible for keeping our liver clean by helping remove those petrochemicals. They’re also supportive in disease prevention and lowering blood pressure.

“The anthocyanins in cherries have been shown to be associated with the prevention of lifestyle-related diseases such as cancer, cardiovascular disease and neurodegenerative disease,” the BMC study states. “Tart cherry juice can lower blood pressure and improve some aspects of exercise performance.” Additionally, cherries are linked to healthy hemoglobin levels and specifically help target non-Hodgkin’s lymphoma and brain tumors.

Women in particular receive help from cherries due to their cleansing effect on the uterus, and reduction of ovarian cysts.

It’s easy to recognize that including this crimson fruit into our diets is beneficial.

But of course, everything in moderation is the mantra here. Consuming one hundred cherries in a day

won’t make you invincible, so find a healthy balance by using cherries as a snack, in salads, with desserts and in smoothies.

When selecting fresh cherries, it’s best to choose the darkest ones available for optimal nutrients and minerals. This means the tree was rich in minerals when the fruit was ripening. It also ensures that the fruit will have a robust flavor profile. Sweet or tart, fresh or frozen, there is no wrong choice here. But remember, cherries that are preserved in sweet syrups are counter-productive to the health boost they provide. So stick with an all-natural approach and your health will thank you.

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recipe

STAY STRONG. #Getfrancosfit

LOW CALORIE EGG SALAD

By Nellie Palmer

There are all sorts of egg salads that we could do that would follow some sort of diet. This is not a Keto diet recipe because we removed most of the fat with our favorite Walden Farm’s Zero Calorie and Low Calorie sauces. This recipe is a tasty side to our healthy chicken sandwich. It’s simple and has limited ingredients. It’s simple for an evening when you have a short amount of time to fix a healthy meal.  Ingredients 2 Boiled Eggs–peeled 1 tbsp Walden Farm’s Zero Calorie Mayo 1 tbsp Walden Farm’s Zero Calorie Bacon Ranch Dressing 1 tbsp chopped shallots 1/2 tsp white pepper – or to taste 1/2 tsp pink sea salt 1 tbsp dill pickle relish 1 tsp jalapeno mustard  Directions Chop eggs, mix dressings, shallots, salt and pepper to taste.

Enjoy!

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healthy mind

HOW TO MANAGE

ANXIETY WITHOUT MEDICATION

By James Troy

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A

nxiety varies in severity. If you have a milder form of anxiety, you may be able to manage it without the use of medication, which negates the risk of side effects and other problems like dependency. While the drugs that treat anxiety can be effective for many, they are best used sparsely and in a limited dosage if your anxiety isn't severe. Luckily, there are a few great ways to manage anxiety without medication.

neurotransmitters. Anxiolytic hormones like adrenaline and cortisol are increased in response to sleep deprivation and this can leave you susceptible to severe symptoms like a panic attack.

The negative effects of a lack of sleep on anxiety are compounded if you use caffeine to try to compensate for not sleeping enough.

It's best to try to get enough sleep every night if you want to reduce symptoms of anxiety.

AVOID STIMULANTS One of the most important changes anyone with anxiety needs to make is to cut out the consumption of stimulants like coffee, energy drinks, cigarettes and other similar products. Stimulants like caffeine and nicotine directly increase anxiety-inducing hormones in the brain and can act to trigger anxiety attacks in susceptible people.

They also make you more prone to overreacting to negative stimuli by amplifying the strength of your body's stress response. If you suffer from regular anxiety, you should aim to avoid all use of these products whenever possible.

MEDITATION A big part of the problem of anxiety lies in your potential to start fixating on it when you experience symptoms. Meditation is a healthy and effective way to help reduce mild symptoms of anxiety without medications.

Whenever you feel like you can't stop thinking about your anxiety, try to find a quiet, calm place where you can sit and focus on other thoughts to give your mind a chance to relax. If it works for you, gentle music can often be even better to focus on instead of sitting in silence.

GET ENOUGH SLEEP Lack of sleep is another factor that can lead to increased perceptions of anxiety because it predisposes you to imbalances in

MAGNESIUM AND MULTIVITAMIN SUPPLEMENTS Magnesium is an incredibly important mineral that many people don't get enough of daily. If you're

one of those people, a magnesium deficiency could easily be causing you to feel more anxiety than you otherwise would, because it acts to calm your body in various ways, including by acting as a muscle relaxant and by slowing a racing brain.

Magnesium can only help you if you aren't regularly getting enough.

Likewise, a multivitamin supplement can be effective to keep your body and mind running smoothly if you're missing any of the necessary vitamins and minerals daily.

TAKE A HOT BATH Anything that relaxes you can help to ease mild anxiety without having to resort to medications. A hot bath is a great way to relax, but anything that absorbs your attention and focus can help. Whether that means finding a quiet place to relax, taking a walk, listening to music, or playing a video game; is dependent on who you are as a person and what helps you to relax.

Your life should never feel like it's spiraling out of control and it's important to not be afraid to seek professional help if you need it.

DON'T IGNORE SEVERE SYMPTOMS While managing anxiety without the use of medications is ideal, it can't be the reality for everyone, unfortunately. If your anxiety is too severe to be handled comfortably with natural, healthy methods like these, or if you're going through a sudden rough patch it's important to seek the guidance of a healthcare professional for further treatment.

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feature

6

FOODS THAT CAN INTERFERE WITH YOUR MEDICATIONS

By Kristy Podruchny

WHEN YOU GET A NEW PRESCRIPTION FOR MEDICATIONS, ONE OF THE FIRST THINGS THAT YOU USUALLY DO IS TALK TO YOUR DOCTOR ABOUT POSSIBLE INTERACTIONS WITH OTHER MEDICATIONS THAT YOU ARE TAKING. WHAT MANY PEOPLE DON'T REALIZE IS THAT MEDICATIONS CAN ALSO INTERACT WITH CERTAIN FOODS. IF YOU'RE ON CERTAIN MEDICATIONS, YOU SHOULD BE CAREFUL ABOUT WHAT YOU INCLUDE IN YOUR DIET.

GO EASY ON GRAPEFRUIT

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2.

3.

4.

Grapefruit may be delicious and may be packed with nutrients; but it can change the way the body responds to medications. Allergy medications become less effective when you eat grapefruit, and cholesterol medications become more powerful.

YOU MAY NEED TO BE CAREFUL WITH MILK

Your body finds it harder to make use of antibiotics in the presence of milk in the system. Components of milk such as casein, calcium and magnesium can interfere with antibiotics. When you're on these medications, you need to talk to your doctor about how safe it is to drink milk.

CHOCOLATE DOESN'T GO WELL WITH MEDICATIONS

Strong, dark chocolate can make the ADHD drug Ritalin more powerful, and tone down the effect of sleeping aids like Ambien. It can even send your blood pressure soaring if you take certain medications for depression.

COFFEE CAN INTERFERE WITH DRUGS

If you like a shot of coffee every now and then, you'll need to be careful if you take antipsychotic drugs. These drugs can become weaker in the presence of coffee. Aspirin and allergy drugs such as epinephrine can become stronger in the presence of coffee.

5.

WATCH IT WHEN YOU EAT FOODS RICH IN VITAMIN K

6.

GINSENG WORKS THE OTHER WAY WITH BLOOD THINNERS

Vegetables such as broccoli, spinach and kale are rich in vitamin K. The vitamin can interfere with the way blood thinning drugs like Warfarin work. While you can certainly include such vegetables in your diet, you need to make sure that you eat a consistent amount each day so that the quality of your blood does not fluctuate from one day to the next.

While vitamin K weakens the effect of blood thinning drugs, ginseng and ginger add to the effects of these drugs. If you take powerful blood thinners, taking ginger or ginseng in addition can boost their effect so greatly as to cause internal bleeding. Ginseng can interfere with MAO inhibitors like antidepressants, as well, and lead to headaches and hyperactivity.

JUST BECAUSE FOOD SUBSTANCES ARE NATURAL DOESN'T MEAN THAT THEY CANNOT INTERFERE WITH YOUR MEDICATIONS. MANY FOODS CONTAIN COMPONENTS THAT CAN POWERFULLY BOOST OR LOWER THE EFFECTS OF DRUGS. IT'S IMPORTANT TO SPEAK TO YOUR DOCTOR ABOUT THESE EFFECTS BEFORE YOU START WITH A PRESCRIPTION.

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o e l Pa

Y R R CHE S TART

Servings: 6 tarts Calories: 606 kcal

By Nellie Palmer

recipe THESE PALEO CHERRY TARTS ARE A PERFECT, DELICIOUS TREAT FOR THE SUMMER! GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE AND EGG-FREE! INGREDIENTS Crust: • 1 1/2 cup almond flour • 1/3 cup coconut flour • 1/2 tsp baking soda • 4 tbsp ghee • 4 tbsp honey • 1/4 tsp salt Filling: • 4 cups pitted cherries • 1/2 cup honey • 1 1/2 tbsp arrowroot powder • 1 tbsp water • 1 tbsp lemon juice For the whipped cream: • 1 can full-fat coconut milk chilled in fridge for 24 hours • 1 tbsp honey • 1 tbsp vanilla INSTRUCTIONS  Preheat oven to 350 degrees F. Add all ingredients for the crust into a food processor and pulse until well combined and it starts to form into a crumbly dough. Divide the dough evenly in six 4-inch tart pans. Press dough around evenly in and around sides of pans.

Poke holes in the crust with a fork.

Bake crust for 10 minutes, until slightly golden brown. Remove from oven.  Place pitted cherries in a large saucepan over medium heat and cook for 2-3 minutes. Add honey and lemon juice and stir for another 2 minutes. Dissolve arrowroot powder in water and add to cherry mixture. Cook for 1-2 minutes until it becomes thick, stirring constantly. P our filling into tart pans. Let them cool completely before serving.

For the Whipped Cream (optional):  Place the can of coconut milk in the fridge 24 hours before so that the coconut cream separates to the top.  Remove the lid and scoop out the cream and place in a chilled bowl.  Add honey and vanilla and whisk until it is light and fluffy.  Use immediately and refrigerate leftovers.

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healthy body

THE SECRET TO FEELING FULLER AND LOSING WEIGHT

By Dr. Kristie Persons

D

o you get food cravings and feel famished just a few hours after you take that last delicious bite of a meal? If that's the case, it's time to take a closer look at the composition of your diet and what's on your plate. If it's mostly carbohydrates your plate may benefit from more protein.

Why protein? Adding protein to a meal increases satiety and is satisfying in a way that leads to less calorie consumption later in the day, according to a study. Of the three macronutrients (protein, carbohydrates and fat), protein is the most satiating, meaning it fills you up and keeps you feeling full longer.

If you're trying to lose weight, start early and add protein to your morning meal. Some research shows eating breakfast increases feelings of fullness and reduces intake later in the day in overweight women.

However, protein works for satiety at other meals too. Research shows that increasing the protein content of meals–as opposed to either fats or carbohydrates– reduces calorie consumption during subsequent meals.

Moreover, protein produces the greatest reduction in calories consumed.

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Breakfast or Not? Studies are conflicting as to whether eating breakfast is helpful for weight control or whether skipping breakfast and the calories it contains is more beneficial. However, several studies show eating breakfast is better for your waistline than not eating breakfast at all, and having a morning meal may reduce calorie consumption later in the day.

In fact, a study found that breakfast eaters ate less at dinner, while those who skipped breakfast consumed an extra 250 calories–for a total day's intake of 500 calories. When people skip meals, they tend to overeat later on–decreasing the amount of energy available to burn, and that can lead to weight gain.

Choose the Content of Your Meals Wisely If you eat breakfast, choose wisely. Start the day off right with a proteinrich breakfast rather than an ultra-processed meal, like a bagel, or worse a trip through the drive-thru for coffee and coffee cake. A tasty option is eggs or yogurt and some fruit instead of that bagel. Eating a breakfast high in protein and low in processed carbohydrates will also give you more sustainable

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energy throughout the day by stabilizing your blood sugar level. Skip the sugar in your coffee too!

When you consume meals high in protein and low in carbohydrates, particularly processed ones, your pancreas produces less insulin in response to that meal and your insulin level doesn't rise as much. That matters! As long as insulin is hanging out in your system, it's harder for your body to break down fat and easier to store it. So, those insulin surges after a meal of processed carbohydrates can end up on your waistline.

Another Dietary Component to Reduce Your Appetite Protein has met its match with another dietary component, fiber. To further maximize how full you feel after a meal, add more fiber to your plate. Fiber in food helps you feel full and is linked with reduced calorie intake.

Studies also show that people who eat a lot of fiber tend to have higher levels of good bacteria in their gut, which makes them feel less hungry.

Which foods should you choose? The most common

sources of fiber are fruits, vegetables, seeds and whole grains. You'll be doing your body a favor if you do. Most people only get about half the recommended amount of fiber in their diet, 38 grams for men daily and 25 grams for women.

Adding fiber to you diet has a number of benefits beyond satiety. Doing so may lower the risk of developing a coronary heart disease and support healthy digestion.

You can find fiber in a variety of foods including whole grains, fruit and vegetables.

It's best to gradually add more fiber to your diet since increasing your fiber intake too quickly can cause digestive symptoms such as gas and bloating.

The Bottom Line The breakfast debate is still on. It's not clear whether eating breakfast helps with weight control or not, but if you eat breakfast, make sure it's high in protein and fiber. These are the two dietary components that keep you feeling full and getting both is better, so plan your meals accordingly.

natural beauty

EAT YOUR WAY TO

l u f h t u o Y SKIN

By Mary Dwyer

Y

ou may think that expensive skincare regimens are necessary to achieve that youthful glow, so you will probably be surprised to learn that the foods you put into your body everyday can actually determine how your skin looks.

Including the right foods in your diet and limiting the wrong ones can help to maintain the healthy appearance of your skin. In fact, the research shows that certain dietary strategies may be just as effective as those costly serums and creams.

LIMITING SUGAR You know that excess sugar isn't good for your overall health, and it isn't doing your skin any favors, either.

A study in the journal Biomedical Optics Express found that when mice followed a high-sugar diet, they didn't gain weight, but their collagen was damaged. The researchers leading the study concluded that consuming too much sugar harms the skin by damaging the connective tissue and fat that lies just beneath the skin.

Scientists writing for a publication of Anti-Aging Medicine have explained that sugar results in the formation of advanced glycation end products, which cause inflammation in the skin. Reducing

your intake of added sugars can therefore protect the skin's tissues and keep skin looking healthy.

INCREASING WATER INTAKE Beyond limiting added sugars, consuming an adequate amount of water can improve skin health, especially if you experience dry skin. A study in Clinical, Cosmetic and Investigational Dermatology assessed water intake among a group of participants and divided them into two: one group with lower water intake and a second group with a higher intake.

Both groups were then asked to supplement their usual water consumption, and study results showed that while both experienced improved skin hydration, this effect was greater in the group whose water intake was initially low. If you haven't been drinking enough water, upping your consumption can relieve skin dryness and leave skin looking more attractive; in fact, the authors of the study concluded that sufficient water consumption is equivalent to applying moisturizer to the skin.

CONSUMING ADEQUATE NUTRIENTS Besides limiting sugar and drinking plenty of water, consuming enough of the right nutrients, such as certain vitamins and minerals, is essential for healthy-looking skin. Authors of a report in Nutritional Cosmetics explain that Vitamin E has antioxidant effects and can protect the skin from sunlight

and signs of aging. The research also shows that vitamin E may be especially beneficial when paired with vitamin C, which shows strong benefits, including preventing damage from the sun and free radicals.

Some people may opt to take vitamin supplements to achieve an adequate intake of vitamins C and E, but it is possible to promote skin health by getting these vitamins in the form of whole foods. Citrus fruits and berries tend to be an excellent source of vitamin C, and avocados are packed with vitamin E. SIPPING ON TEA In addition to the other nutritional strategies discussed herein, drinking certain types of tea may promote youthful-looking skin. A study in Anti-Aging Medicine tested the effects of herbal teas on the formation of skin-damaging advanced glycation end products (AGEs). Results showed that the herbal teas reduced the buildup of AGEs and improved the skin's elasticity.

The herbal teas used in the study contained ingredients such as bamboo, persimmon leaf and Chinese blackberry, which may be useful for preventing skin aging.

ese healthy Adopting th trategies s nutritional the need may reduce osmetic ec for expensiv g you to lpin products, he the process. in save money INSPIRE HEALTH

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fashion

BUCKET HATS Look cute while you battle a bad hair day this summer with a bucket hat. Choose one in a cool pastel color or get several to match all your casual outfits.

WHITE DRESSES Flaunt your femininity with a romantic, flowy white sundress this season.You'll be looking angelic and feeling beautiful. Choose a plain style or one adorned with ribbons and lace.

KNOTS Instead of buckles and bows, the current trend in keeping fabric together is through knots. Knots can be functional or decorative and are found on jackets, pants and even tops.

FASHION TRENDS FOR YOUR

SUMMER WARDROBE

WARMER WEATHER MEANS SHOPPING FOR FASHIONS THAT WILL KEEP YOU ON-TREND THROUGHOUT THE SEASON. WHETHER YOU PREFER AN UNDERSTATED LOOK OR LIKE TO MAKE BOLD WARDROBE CHOICES, YOU SHOULD BE ABLE TO ADOPT A FEW TRENDS THAT ARE A PERFECT ADDITION TO YOUR CLOSET.

By Jennifer Dean

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LACE Femininity is a buzzword this summer, and lace is a beautifully traditional detail to include in your wardrobe.

A little bit of lace on a skirt or the bodice of a blouse goes a long way.

BOLD COLLARS If you know about disco style, you might picture huge pointed collared shirts underneath leisure suits. The suits aren't back, but the collars are getting bigger and bolder.

VICTORIAN PUFFED SLEEVES This summer you'll see huge sleeves gathered purposefully in a way that mimics the turn of the last century.

BERMUDA LENGTH SHORTS You'll find Bermuda length shorts in denim and other casual fabrics, but you'll see them made with upscale materials as well. Wear them with a t-shirt and sneakers or with heels.

NEON Neon colors like hot pink, electric orange and lime green are everywhere in all kinds of pieces.

TROPICAL PRINTS Big, bold, tropical styles are the hottest patterns of the season. Wear a tropical floral print on a dress, a top, a jumpsuit or pants.

STRAPPY SHOES Strappy shoes remain popular this season. To take this trend to the next level, wrap the straps over your pants where they can be seen.

Whether open or closed-toe, you'll find all kinds of styles squared off in the front.

Summer is the perfect time to strut your style with a newly updated wardrobe. Start with one of these fashion trends, and you'll be turning heads.

SHEER LAYER Sheer fabric provides a cool and comfortable vibe. Wear a strapless top with an oversized, sheer top. Sheer fabric with an iridescent glow is an especially popular option for Summer shorts.

SHORT SUITS Shorts are finally becoming acceptable in the workplace. A shorts suit consists of long shorts and a matching jacket.

SQUARE TOED SHOES Square is the shape of footwear this summer, especially in sandals.

111 annual

Reserve your spot on the magnolia or oak course today!

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healthy destinations

HIDDEN GEMS OF THE NATIONAL PARK SERVICE Top Lesser-Known National Parks Worth Visiting

By Rebecca Faye

E

veryone has heard of Yellowstone National Park,Yosemite National Park and the Grand Canyon National Park, but there are lesser-known national parks that are well worth the time and effort to visit. Although these parks do not have the name recognition as some of the more prominent parks and may be harder to reach, many offer other benefits such as fewer crowds and a more unique experience. Nonetheless, these parks still offer breathtaking scenery and adventures that will make them memorable to travelers seeking an active vacation.

Dry Tortugas National Park– Located in Florida on Garden Key, Dry Tortugas National Park offers something for everyone. The park is mostly made up of open ocean and small islands that visitors can only reach by plane or boat. It offers visitors magnificent blue water where they can observe coral reefs and ocean life, as well as the historic Fort Jefferson, which is one of the largest 19th-century forts in the United States. Dry Tortugas was originally built to suppress piracy in the area but is available for tours today.

Guadalupe Mountains National Park–Guadalupe Mountains National Park gives visitors the opportunity to experience mountains, canyons, deserts and sand dunes. The park contains some of the highest peaks in Texas and travelers can hike to the "Top of Texas" on the Guadalupe Peak Trail. The park also offers visitors the opportunity for excellent stargazing.

Katmai National Park and Preserve–Located in Alaska, Katmai National Park and Preserve is one of the hardest national parks to access and is only accessible to most by plane or boat. The park was originally established to protect the region, which was devastated by volcanoes at one point, but today also provides a natural habitat for bears, moose and salmon. One of the most popular ways to view the park is via flightseeing tour.

Although these parks do not have as many visitors as other national parks, they are well worth the visit. Visitors to any of these parks are sure to have an unforgettable adventure.

Isle Royale National Park–Isle Royale National Park is located in Michigan on an island in Lake Superior near the Canadian border.

The park is a designated wilderness area and is only reachable by boat or plane with many visitors arriving via ferry. Once on the island, visitors have the chance to hike, fish, or even scuba dive around the island. Divers also have the chance to explore a variety of shipwrecks which offer an unforgettable experience.

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Dry Tortugas National Park

recipe

SANDWICH WITH A

r e i h t l Hea Touch

By Nellie Palmer

Nutrition is the foundation upon which good health stands.

When it comes to weight loss, what you eat is just as important as how much time you spend exercising. A sandwich is no exception. As one of the simplest meals for Americans to prepare, there are a surprising number of healthy recipes you can use to prepare a nutritious sandwich. Here is an easy recipe you can use to prepare a diet-friendly sandwich.

Ingredients • 4 slices of brown bread (filled with fiber, the more fiber the better) • 1 chicken breast sliced in half to make two thin slices of chicken approx. 4 oz. each • 2 tbsps low calorie mayonnaise per slice of chicken • 1 tbsp crushed black pepper • 1 sliced tomato • 1 /2 cup arugula or spinach per sandwich • 2 tbsps Walden Farm’s Asian dressing per sandwich. For a variety, try different sweet dressings.

• 1 tbsp jalapeno mustard per sandwich.

Makes 2 sandwiches

Directions R ub two tablespoons low calorie mayonnaise on each chicken slice. (one tablespoon per side)  Sprinkle with black pepper.  Air Fry in any size air fryer for 16 to 18 minutes.  Toast bread.  Spread jalapeno mustard on each slice.  Mix the Walden Farm’s dressing and arugula or spinach. P lace chicken and arugula or spinach on each sandwich.  Serve with a side of vegetable and egg salad made with low calorie dressing. *Substitute thin sliced turkey breast for the chicken if desired. Substitute whole grain tortilla wraps for the bread if desired.

When it comes to eating healthy, a sandwich is not a typical staple in fitness diets. However, there are recipes that can be created to help you prepare sandwich meals that fit well within your health goals. By incorporating these techniques and steps, you can add a sandwich to your fitness routine while still enjoying the health benefits and a satisfying taste. As you review your meal plans, consider adding sandwich meals to your regimen as well.

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29

JULY

EVENTS AUGUST

New And Barely Worn Shoe Sale July 17th from 8-1pm. Held at Open Arms Church parking lot.

Hospice Shoe Drive through July 31st.

Cars-N-Coffee July 17th (3rd Saturday of every month) 8-10am. Trinity banquet hall parking lot.

1 United Way Red Bean Cook Off August 2nd 2 Hospice 101 seminar.

Place TBD. 6:30-8:00. Partnering with hospice agencies.

3 Wine and Dine November 11th Benedicts plantation.

4 Sunset at the Landing Fri, August 20, 6 – 9pm Covington, LA

5 St. Tammany Chamber of Commerce Fan Up Pep Rally Thursday August 26 The Harbor Center, 100 Harbor Center Blvd., Slidell, LA 6 St. Tammany Parish Fair Tue, Sep 28 – Sun, Oct 3 St Tammany Parish Fair Grounds, 1304 N Columbia St Covington, LA 7 Fontainbleau State Park Guided Hikes Recurring weekly on Sunday, Tuesday & Saturday Time: 10:00am Price: $3 (park entrance fee) for persons 4-62 years old, free for 3 and under and 63+ 62883 Hwy. 1089, Mandeville, LA 70448 (888) 677-3668 8 Chafunkta Bike Crawl Chafunkta Brewing Company Recurring weekly on Saturday Time: 1:00pm to 4:00pm Price: FREE 69123 Skybrook Rd., Mandeville, LA 70471, (985) 869-0716 SIMPLY AIM YOUR SMARTPHONE'S CAMERA AT THE QR CODES TO VIEW THE WEBSITES WITH ALL THE INFO YOU'LL NEED TO PARTICIPATE IN ANY OF THESE EVENTS.

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9 Northlake Nature Center Hiking, Biking, Canoeing and More July 12, 13, 14, 15 & 18, 2021 Time: Varies, see details Price: Varies; Most programs are free for members, $5 for non-members 23135 Hwy 190 East, Mandeville, LA 70448, (985) 626-1238

10 Big Easy Big Heart 5K Q50 Race July 17, 2021 Time: Registration: 7-8:30am, Race 9am - 12pm Price: $35 ($45 after Feb. 28) for participants, free for spectators (+$3 park entrance fee) Fontainebleau State Park 62883 Hwy. 1089, Mandeville, LA 70448 (504) 523-2116 11 Movie Night at the Trailhead July 16, 2021 Time: 8:00pm Price: FREE Mandeville Trailhead Amphitheater 675 Lafitte St., Mandeville, LA 70448 (985) 624-3147 12 Celebrate St. Tammany 5K Run/ Walk July 17, 2021 Time: 6:00am to 10:00am Price: FREE for spectators, $15-$40 for participants Castine Center in Pelican Park / Recreation District #1 63350 Pelican Dr., Mandeville, LA 70448, (985) 626-7997

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13 Herps Exotic Reptile & Pet Show July 24 & 25, 2021 Time: 10am-5pm, Price: 1-Day Pass: Adult $10, Kids 5-12 $5; 2-Days: $Adult $15, Kids 5-12 $8.

Kids 4 and under FREE The Harbor Center 100 Harbor Center Blvd., Slidell, LA 70461, (214) 708-8305 Downton Abbey Afternoon Tea July 25, 2021 Time: 2:30pm to 4:30pm Price: $48 per person, prepaid only Historic Downtown Covington 734 Rutland St., Covington, LA 70433 (985) 898-3998

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PROFESSIONAL WOMEN OF ST. TAMMANY PRESENTS

Benefitting Professional Women of St. Tammany’s

Scholarship Fund

9

13

SATURDAY SEPTEMBER 18

RUN / WALK: 8:30 AM KIDS DASH: 8:00 AM

FONTAINEBLEAU STATE PARK 67825 Hwy 190 • Mandeville, LA

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31

READY TO

get strong?

Studies show that the right environment keeps people on track and committed to regular workouts. At Pelican Athletic Club we are proud of our community where you’ll find healthy competition and the motivation to achieve your fitness goals .

BELONG AND GET STRONG.

VISIT thepac.com/summerishere Call

985-626-3706