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22 FEATURE
6 Foods That Can Interfere with Your Medications
24 HEALTHY BODY Your Metabolism in Winter
28 MIGHTY KIDS Money Smart Teens
30 HEALTHY DESTINATIONS
Explore the Magic of the Mountains
32 HEALTHY MIND Holiday Blues and Seasonal Depression
34 RECIPE Dark Cacao Chia Pudding
36 RECIPE Maple Glazed Carrots
Cranberries
Cranberries The Power of
Tiny Berries, Big Benefits
Tiny Berries, Big Benefits
By Alyssa Ingram
Cranberries are more than a Thanksgiving side dish— they’re one of nature’s most powerful super foods, packed with antioxidants, vitamins, and detoxifying properties that keep your body feeling fresh and strong all year long. These small, tart berries deserve a spot in your everyday wellness routine, not just on your holiday table.
Bursting with antioxidants, cranberries are rich in polyphenols and flavonoids—compounds that help combat free radicals, reduce inflammation, and protect your cells from damage. Studies show that regular cranberry consumption supports heart health by improving cholesterol levels and blood
pressure while helping to prevent the buildup of plaque in arteries. The deep red pigment comes from anthocyanins, the same compounds found in blueberries and acai, which contribute to their anti-aging and disease-fighting power.
Cranberries are also known for their natural detox support. Their high fiber and water content promote hydration and healthy digestion, while certain phytonutrients may help flush bacteria from the urinary tract—one reason cranberry juice has long been recommended for urinary health. Even beyond that benefit, cranberries play a role in maintaining a balanced gut, thanks to compounds that help good bacteria thrive.
When it comes to using cranberries, think beyond sauce. Fresh or frozen cranberries add a tart pop to smoothies, oatmeal, salads, and baked goods.
Dried cranberries can sweeten trail mix or be sprinkled over yogurt for a quick energy boost. Try simmering them with orange zest, cinnamon, and a touch of honey for a naturally sweet, tangy topping for turkey, chicken, or even pancakes. You can also steep dried cranberries in hot water for a refreshing tea that offers antioxidant benefits without added sugar.
For an everyday wellness boost, consider unsweetened cranberry juice mixed with sparkling water and a squeeze of
lime for a simple detox spritzer. The key is to look for low-sugar or pure cranberry products to avoid unnecessary sweeteners that mask the fruit’s natural benefits.
From supporting your heart and urinary tract to helping your body fight inflammation, cranberries prove that powerful things come in small packages. This holiday season, and long after, keep these ruby-red gems in your kitchen and enjoy their fresh, tangy taste as part of a daily habit that nourishes your body and adds a burst of seasonal cheer to your plate.
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managing editor
Suzanne Fox copy editor
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contributing writers
Christian Dischler
Nellie Palmer
Alyssa Ingram
Grant Parker
Ellie Gardner
Jonathon Goode
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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. V1
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natural beauty
WINTER GLOW Hydrating YOUR SKIN NATURALLY
By Jonathon Goode
As the temperature drops and indoor heat rises, your skin faces one of its toughest seasons. Cold air, wind, and low humidity strip away moisture, leaving skin feeling tight, dry, and dull. But achieving a healthy, radiant “winter glow” doesn’t require expensive products—nature provides some of the best ingredients to restore softness, hydration, and balance.
One of the simplest ways to protect your skin during the colder months is by switching to natural oils that seal in moisture and strengthen your skin’s barrier. Jojoba oil is a favorite because its composition closely mimics the skin’s natural sebum, helping to regulate oil production while hydrating without clogging pores. Almond oil and avocado oil are rich in vitamin E and essential fatty acids, which nourish dry patches and calm irritation. For an extra boost, apply a few drops to slightly damp skin after a shower to lock in hydration.
Shea butter is another winter skin hero. This creamy, nutrient-dense butter— derived from the nuts of the African shea tree—is packed with vitamins A and E, both known for their healing and anti-aging properties. Shea butter melts into the skin, creating a protective layer that prevents moisture loss while soothing rough elbows,
cracked heels, and chapped hands. You can use it on its own or blend it with coconut oil and a drop of essential oil for a luxurious homemade body balm.
To rejuvenate your complexion, turn to one of the sweetest skincare ingredients—honey. As a natural humectant, honey draws moisture into the skin while providing gentle antibacterial benefits. A simple DIY mask made with one tablespoon of raw honey and a teaspoon of olive oil can transform dry, flaky skin into a soft, supple glow. Leave it on for 15 minutes, rinse with warm water, and pat dry for instant hydration.
Don’t forget to hydrate from within. Drink plenty of water and include hydrating foods such as cucumber, citrus fruits, and leafy greens in your diet. Adding a humidifier to your home can also help restore moisture to the air, preventing your skin from drying out overnight.
This winter, trade harsh chemicals for gentle, natural remedies that nourish and protect. With a little help from nature’s pantry—oils, butters, and honey—you can keep your skin glowing, soft, and beautifully hydrated, no matter how chilly it gets outside.
green garden
Winter Herbs Indoors
By Tanner Preston
Grow rosemary, thyme, and mint on a windowsill for fresh flavor all season
When frost settles on the garden and outdoor plants go dormant, you don’t have to give up the joy of growing fresh herbs. A few small pots on a sunny windowsill can keep your kitchen stocked with vibrant flavor all winter long. Herbs like rosemary, thyme, and mint not only add freshness to your cooking but also bring a burst of greenery and fragrance to brighten gray winter days.
Growing herbs indoors is easier than you might think. All you need is a bright spot—preferably a south- or west-facing window that gets at least six hours of sunlight each day—and
a few containers with good drainage. A quality potting mix designed for indoor plants helps roots breathe and prevents soggy soil. Keep the soil slightly moist but never waterlogged; herbs dislike wet feet as much as they dislike drying out completely.
Rosemary is one of the most fragrant and useful winter herbs. Its pine-like aroma fills your kitchen, and a single sprig can transform roasted vegetables, soups, or chicken dishes. Rosemary prefers bright light and cooler indoor temperatures—around 60 to 65 degrees. Allow the soil’s top inch to dry before watering again, and occasionally mist the leaves to prevent dryness from indoor heat.
Thyme is another cold-weather favorite, known for its hardy nature and versatility. It pairs beautifully with roasted root vegetables, lentil soups, and even fresh bread. To keep thyme thriving indoors, trim it regularly to encourage new growth. Pinch off leaves from the top rather than the sides, and avoid over watering— thyme enjoys well-drained soil and moderate light.
Mint, by contrast, loves a little more moisture and partial light. Its refreshing scent and flavor make it perfect for teas, salads, and desserts. Because mint spreads quickly, give it its own container to prevent it from overtaking other herbs. Snip leaves often to keep it bushy and full. If sunlight is limited, consider using
a small grow light to supplement natural light during darker winter months. Most herbs need about 10 to 12 hours of light daily to stay healthy and flavorful.
By nurturing these herbs indoors, you can enjoy fresh rosemary sprigs, thyme leaves, and mint for months—bringing warmth, color, and garden-fresh taste to your winter kitchen. A small windowsill garden doesn’t just feed your recipes; it nourishes your senses and keeps the spirit of summer alive all season long.
STRETCHING THROUGH STRESS
STRETCHING THROUGH STRESS
By Alyssa Ingram
WHEN LIFE FEELS HECTIC AND YOUR TO-DO LIST NEVER ENDS, A FEW MINUTES ON THE MAT CAN MAKE ALL THE DIFFERENCE. YOGA IS ONE OF THE MOST EFFECTIVE NATURAL STRESS RELIEVERS—COMBINING MOVEMENT, BREATH, AND MINDFULNESS TO CALM YOUR NERVOUS SYSTEM AND RESTORE BALANCE. STUDIES SHOW THAT YOGA LOWERS CORTISOL LEVELS, IMPROVES SLEEP, AND REDUCES MUSCLE TENSION CAUSED BY ANXIETY. YOU DON’T NEED AN HOUR-LONG CLASS OR ADVANCED POSES TO REAP THE BENEFITS. JUST A FEW GENTLE STRETCHES CAN HELP MELT AWAY STRESS, IMPROVE FOCUS, AND LEAVE YOU FEELING GROUNDED AGAIN.
child's pose
This comforting posture instantly helps the body relax. Begin on your hands and knees, then slowly sit back onto your heels and stretch your arms forward, resting your forehead on the mat or a folded towel. Breathe deeply and allow your chest and belly to soften with every exhale. This pose gently stretches the hips, lower back, and shoulders—areas where we often carry tension. Stay here for 5–10 slow breaths, focusing on letting go of whatever feels heavy.
Seated Forward Fold
Perfect for calming both body and mind, this pose lengthens the spine and soothes the nervous system. Sit with your legs extended in front of you, flex your feet, and inhale to reach your arms overhead. As you exhale, hinge forward from your hips, reaching for your feet, ankles, or shins. It’s not about touching your toes—it’s about surrendering to the stretch. Let your head hang heavy and breathe slowly, feeling your back release tension with each exhale.
Legs Up the Wall
A restorative favorite, this pose eases fatigue and promotes circulation. Sit close to a wall, lie on your back, and extend your legs upward so they rest against the wall. Let your arms rest at your sides, palms up. Close your eyes and breathe deeply for five to ten minutes. This gentle inversion helps calm the heart rate, reduce swelling in the legs, and bring a sense of peace after a long day.
Even a few mindful minutes of yoga can reset your mood and energy. Whether you start your morning with these stretches or unwind before bed, these poses invite stillness, helping you reconnect with your breath and find your center—one peaceful pose at a time.
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Why Fall Makes You Sleepy
and When It’s a Problem
By Grant Parker
AS AUTUMN ARRIVES, MANY PEOPLE NOTICE A FAMILIAR SHIFT—SLEEPIER MORNINGS, EARLIER BEDTIMES, AND A GENERAL DESIRE TO COZY UP AND REST. THE SHORTER DAYS, COOLER AIR, AND EARLIER SUNSETS ALL SEEM TO NUDGE THE BODY TOWARD HIBERNATION MODE. BUT IS FALL FATIGUE SIMPLY IN YOUR HEAD, OR DOES SCIENCE BACK IT UP?
As it turns out, the changing season really does influence your body’s internal rhythms—and while a little extra drowsiness is normal, sometimes it can signal something more.
The Science of Seasonal Sleepiness
Your body’s energy levels are closely tied to the circadian rhythm—a 24hour internal clock that regulates sleep, wakefulness, and many other biological functions. This rhythm depends heavily on light. When daylight fades earlier in the fall, your brain produces more melatonin, the hormone that signals it’s time to sleep. At the same time, decreased sunlight exposure reduces serotonin levels, the neurotransmitter that boosts mood and focus. The result? You feel drowsier, less motivated, and often crave more rest.
The cooler temperatures also play a role. When your body temperature drops, it triggers a natural sleep response, helping you feel ready to rest. That’s one reason why sleeping in a cool room is often easier—and why crisp fall air might make you long for your bed a little sooner. Add to that the comfort foods, heavier meals, and warm drinks typical of the season, and it’s no wonder your body leans toward slowing down.
When It’s Normal—and When It’s Not
Feeling slightly more tired in fall is normal. Your body is adapting to seasonal changes, and your circadian rhythm is syncing with the new light cycle. It’s a good time to honor your need for rest—maybe that means earlier bedtimes, gentler workouts, or more relaxing evenings indoors.
However, if you find yourself constantly exhausted, oversleeping, or losing interest in daily activities, it could be a sign of seasonal affective disorder (SAD) or another underlying issue. Persistent low mood, irritability, or changes in appetite are additional red flags. SAD is linked to reduced sunlight exposure and a disruption of the circadian rhythm, and it can significantly affect energy and motivation.
How to Re-balance Your Energy
To keep fall fatigue in check, focus on supporting your body’s natural rhythm. Get outside during daylight
hours—even 15 minutes of morning sunlight can help regulate melatonin and serotonin production. Keep a consistent sleep schedule, going to bed and waking up around the same time each day. Limit caffeine and screen time in the evening, as both can interfere with your sleep quality.
Light therapy lamps can also be helpful, especially if you wake up before sunrise or spend most of your day indoors. Pair that with light exercise, such as a brisk walk or yoga, to boost circulation and energy levels.
Ultimately, fall’s sleepy spell is nature’s reminder to slow down and reset.
Embrace the rhythm of the season— rest more when you need to, seek out the sun, and nurture your energy. When balanced, autumn’s calm can be restorative rather than draining, helping you move into winter with steadiness and renewed vitality.
Cranberry Orange QUINOA SALAD
A TANGY, ANTIOXIDANT-RICH SIDE DISH BRIGHT, FRESH, AND BURSTING WITH FLAVOR, THIS CRANBERRY-ORANGE QUINOA SALAD IS THE PERFECT BALANCE OF SWEET AND SAVORY. PACKED WITH ANTIOXIDANTS, PLANT-BASED PROTEIN, AND VITAMIN C, IT’S A COLORFUL SIDE DISH THAT COMPLEMENTS ANY MEAL— FROM HOLIDAY FEASTS TO LIGHT WEEKDAY LUNCHES.
Ingredients
• 1 cup quinoa, rinsed
• 2 cups water or low-sodium vegetable broth
• 1 cup fresh or frozen cranberries
• 1/2 cup fresh broccoli
• 2 tablespoons honey or pure maple syrup
• Zest and juice of 1 large orange
• ¼ cup extra-virgin olive oil
• ¼ teaspoon sea salt
• ¼ teaspoon black pepper
• ½ cup chopped pecans or walnuts (toasted if desired)
• ¼ cup finely chopped red onion
• 2 tablespoons chopped fresh parsley or mint
Directions
n a medium saucepan, bring the quinoa and water (or broth) to a boil. Reduce heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed. Fluff with a fork and let cool.
In a small saucepan, combine the cranberries, honey (or maple syrup), and 2 tablespoons of water. Cook over medium heat for about 5 minutes, or until the cranberries begin to soften and burst. Remove from heat and let cool slightly.
In a small bowl, whisk together the orange zest, orange juice, olive oil, salt, and pepper until well combined.
In a large mixing bowl, combine the cooked quinoa, cranberry mixture, toasted nuts, red onion, and parsley. Pour the dressing over the salad and toss gently to coat.
Refrigerate for at least 30 minutes before serving to allow the flavors to blend. Serve chilled or at room temperature.
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EAT FRESH ROOT VEGETABLES
By Ellie Gardner
BEETS, CARROTS & PARSNIPS FOR COLD DAYS WHEN TEMPERATURES DROP AND THE PRODUCE AISLE TURNS SPARSE, NATURE OFFERS A COLORFUL GIFT BENEATH THE SOIL—ROOT VEGETABLES. BEETS, CARROTS, AND PARSNIPS THRIVE IN THE CHILL, STORING NUTRIENTS THAT NOURISH US THROUGH THE COLDER MONTHS. THESE HUMBLE ROOTS DON’T JUST ADD WARMTH AND COLOR TO YOUR WINTER TABLE—THEY’RE PACKED WITH VITAMINS, ANTIOXIDANTS, AND NATURAL SWEETNESS THAT MAKE THEM BOTH COMFORTING AND GOOD FOR YOU.
Beets are the jewel-toned stars of winter. Their deep crimson color comes from betalains, powerful antioxidants that support liver function and help fight inflammation. They’re also rich in folate and iron, making them a great choice for boosting circulation and energy during short, gray days. Roast them to bring out their natural sweetness, slice them thin in salads for crunch, or blend them into a vivid beet hummus for a nutritious snack that brightens any spread.
Carrots are another winter staple with a cheerful burst of color and crunch. Famous for their high beta-carotene content—an antioxidant the body converts into vitamin A—carrots help strengthen the immune system and support healthy vision, especially important when daylight hours are short. For a cozy side dish, try roasting carrots with olive oil, thyme, and a drizzle of maple syrup, or add them to soups and stews for a naturally sweet depth of flavor.
Parsnips may look like pale cousins of the carrot, but their flavor is uniquely earthy and slightly nutty, with a hint of spice. Rich in fiber, potassium, and vitamin C, parsnips support digestion and heart health while adding a satisfying texture to winter meals. Roasted parsnips caramelize beautifully, creating a golden, sweet-savory dish that pairs well with roasted poultry or lentil stew.You can also mash them with a touch of butter as a lighter alternative to mashed potatoes.
Together, these roots are a celebration of the season—vibrant, hearty, and nourishing. Mix roasted beets, carrots, and parsnips for a colorful side dish, or toss them with quinoa and a lemon-tahini dressing for a nutrientrich winter salad. Their natural sweetness complements the savory flavors of coldweather cooking, while their vitamins and minerals help you stay healthy through the darkest months of the year. From root to table, these vegetables remind us that even in winter, the earth provides everything we need for warmth, flavor, and vitality.
ROASTED ROOT VEGETABLE MEDLEY
BEETS, CARROTS, AND PARSNIPS DRIZZLED WITH HERB-INFUSED OLIVE OIL
By Nellie Palmer
Colorful, earthy, and naturally sweet, this Roasted Root Vegetable Medley brings out the best of cold-weather produce. The combination of beets, carrots, and parsnips creates a beautiful mix of flavors and textures—crisp on the edges, tender inside, and perfectly complemented by aromatic herb-infused olive oil. It’s a simple, wholesome side dish that looks as good as it tastes.
Ingredients
• 2 medium beets, peeled and cut into 1-inch chunks
• 3 medium carrots, peeled and cut into 1-inch pieces
• 2 medium parsnips, peeled and cut into 1-inch pieces
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon fresh rosemary, finely chopped
• 1 teaspoon fresh thyme leaves
• 1 garlic clove, minced
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• Optional garnish: chopped fresh parsley or a drizzle of balsamic glaze
Directions
1. Set the oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
2. In a small bowl, combine the olive oil, rosemary, thyme, garlic, salt, and pepper. Stir well and let sit for a few minutes to allow the flavors to infuse.
3. Place the chopped beets, carrots, and parsnips in a large bowl. Drizzle with the herb-infused oil and toss until all pieces are evenly coated.
4. Spread the vegetables in a single layer on the prepared baking sheet. Roast for 35–40 minutes, stirring once halfway through, until the vegetables are golden and tender when pierced with a fork.
5. Serve warm as a hearty side dish to poultry, fish, or plant-based mains.
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Happyg, Healthy and Whole for the
Holidays
By Alyssa Ingram
“This year, give yourself the gift of feeling healthy, happy, and whole by focusing on nourishment, mindfulness, and joy instead of restriction."
Between endless gatherings, shopping lists, and tempting desserts, it’s easy to feel like you’re running on empty or caught between celebration and self-control. But health isn’t about perfection—it’s about balance. This holiday season, give yourself the gift of feeling healthy, happy, and whole by focusing on nourishment, mindfulness, and joy instead of restriction.
The foundation of a balanced holiday season begins with listening to your body. Instead of labeling foods as “good” or “bad,” think in terms of balance and variety. Enjoy the pumpkin pie, but also savor your roasted vegetables and fresh fruits. When you eat mindfully—slowing down, chewing thoroughly, and truly tasting what’s on your plate—you naturally eat less and enjoy more. The key isn’t to skip the treats but to make intentional choices that honor both your health and your happiness.
Hydration is often overlooked during colder months, yet it’s one of the simplest ways to stay energized and support digestion. Between festive beverages and winter dryness, your body needs plenty of water. Try sipping warm herbal tea or infusing water with citrus slices and cranberries for a seasonal twist. Proper hydration keeps your skin glowing and helps regulate appetite, too—a small habit with big rewards.
Movement is another cornerstone of feeling whole through the holidays, but this doesn’t mean you have to log hours at the gym. Think joyful movement—walks through twinkling neighborhoods, a quick yoga stretch between wrapping gifts, or dancing to your favorite holiday songs while cooking. Exercise isn’t a punishment for enjoying your favorite foods—it’s a celebration of what your body can do. Even 15 minutes of movement can elevate your mood, reduce stress, and help you sleep better.
Speaking of rest, don’t underestimate the power of slowing down. The season often pulls us in many
directions, but rest is just as important as productivity. Prioritize downtime, whether that’s curling up with a book, taking a nap, or spending a quiet evening by the fire. When you allow yourself to pause, you give your mind and body the space to recover—and that’s where true wellness begins.
Emotional and mental well-being matter just as much as physical health, especially during the holidays. It’s okay to say no to events that drain your energy or to take a break from social media when comparisons creep in. Practice gratitude—it’s scientifically proven to improve mood and resilience. Write down three things you’re thankful for each day, from a kind gesture to a peaceful moment with a friend. Gratitude helps shift focus from what’s missing to what’s meaningful.
The holidays can also stir up feelings of loneliness or sadness, particularly for those missing loved ones or facing life changes. Acknowledge your emotions instead of pushing them aside. Reach out to supportive friends or family, volunteer in your community, or take comfort in small rituals—lighting a candle, journaling, or spending time outdoors. Caring for your emotional health is an act of self-compassion that strengthens your overall wellbeing.
Finally, remember that wholeness isn’t found in perfection—it’s found in harmony. The healthiest holidays aren’t the ones where you resist every cookie or hit every workout. They’re the ones where you feel grounded, joyful, and connected—to yourself, to others, and to the moment.
So this year, skip the guilt and embrace balance. Fill your plate with color, move your body with intention, rest when you need to, and nourish your spirit with gratitude. Because being healthy, happy, and whole isn’t about limiting yourself—it’s about living fully, mindfully, and joyfully, all season long.
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
1. 2. 3. 4. 5. 6.
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.
WATCH IT WHEN YOU EAT FOODS RICH IN VITAMIN K
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.
GINSENG WORKS THE OTHER WAY WITH BLOOD THINNERS
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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METABOLISM IN WINTER WHAT REALLY CHANGES
By Grant Parker
When daylight hours shorten in colder months, many people notice changes in their appetite, energy levels, and even their weight. It’s common to feel hungrier, crave comfort foods, and move a little less—but is it really your metabolism slowing down, or just seasonal behavior? The truth is a little more nuanced. While winter does influence how our bodies function, the bigger shifts often come from how we respond to the colder months. Understanding what truly changes can help you stay healthy and balanced all season long.
Your Metabolism: The Basics
Metabolism is the process by which your body converts food into energy. It’s affected by factors like age, muscle mass, activity level, and even temperature. In theory, colder weather can cause your body to burn slightly more calories as it works to stay warm. This increase, however, is usually minor—unless you’re spending hours outside in freezing temperatures. Most of us live and work in heated environments, so the change in calorie burn tends to be small.
Why Appetite Increases
If you’ve ever found yourself reaching for heartier meals in winter, you’re not alone. Cold
weather often triggers an increase in appetite. One reason is evolutionary—our bodies naturally crave more calories when it’s cold, a leftover survival mechanism from a time when food was scarce in winter. Additionally, warm, high-carbohydrate foods like soups, stews, and baked goods provide comfort and temporary energy boosts, which can help combat the fatigue that often comes with shorter, darker days. Another factor is the drop in sunlight. Less exposure to daylight can lower serotonin levels, the brain chemical that helps regulate mood and appetite. To compensate, many people unconsciously eat more, especially carbohydrates, which temporarily boost serotonin. It’s one reason why cravings for pasta, bread, and sweets tend to rise when the weather cools.
Activity Levels Drop
Winter also tends to bring a decrease in physical activity. Shorter days, colder weather, and the lure of cozy indoor spaces can make outdoor exercise less appealing. Over time, reduced movement can slightly lower metabolic rate because less muscle activity means fewer calories burned. It’s not that your metabolism “shuts down” in winter—it’s
that your lifestyle quietly shifts. To counter this, try adjusting your routine rather than pushing for perfection. Replace outdoor jogs with indoor yoga, strength training, or brisk walks at the mall. Small bursts of activity throughout the day—like taking the stairs, stretching at your desk, or shoveling snow—help keep your metabolism humming and your mood elevated.
Finding Seasonal Balance
Instead of battling your body’s natural rhythms, work with them. Embrace warm, nutrientdense foods like roasted vegetables, whole grains, lean proteins, and seasonal fruits.
Keep hydrated—even in cold weather, dehydration can slow metabolism and increase fatigue. And prioritize sleep: your body restores hormonal balance and muscle function while you rest, which supports a healthy metabolism yearround.
Ultimately, winter doesn’t sabotage your metabolism—it simply invites you to adapt. By staying active, eating mindfully, and honoring your body’s seasonal needs, you can maintain energy, balance, and wellness through the coldest months and beyond.
It’s more than a little difficult to find a savory, satisfying dessert on the keto diet. Those sugar cravings are often our undoing. One way to set yourself up for success is by making a huge batch of “fat bombs.” These tasty little treats make a great pick me up in the middle of the day or in between meals; and they keep you satisfied for hours.
INGREDIENTS
1 cup almond butter
1 cup coconut oil
4 ounces of dark chocolate
½ cup unsweetened cocao powder
1/3 cup coconut flour
1 teaspoon vanilla powder or unsweetened vanilla extract
Coconut flakes, cinnamon and/or
DIRECTIONS
Over medium heat, combine almond butter, coconut oil and dark chocolate in a pot. Pour mixture into a bowl.
Once well-combined, add cocao powder, coconut flour and vanilla powder. Pour mixture into a bowl and place in refrigerator for 15 minutes or until solid.
Between hands, press and roll mixture into palm-sized balls. Set balls on a plate until you use all of the mixture.
Roll in chia seeds, coconut flakes, ground nuts, cinnamon or toppings of choice. Refrigerate for 5 minutes then serve.
Holiday PET SAFETY GUIDE
TKeeping Pets Safe from Decorations, Toxic Foods, and Holiday Stress
he holidays bring joy, laughter, and a flurry of activity—but for our pets, the season can also bring hidden dangers. From sparkling decorations to rich holiday treats, even the most festive homes can pose risks to furry family members. With a little preparation and awareness, you can keep your pets safe, happy, and stressfree all season long.
Deck the Halls—Safely
Holiday decorations can be irresistible to curious pets. Cats love shiny ornaments and dangling tinsel, while dogs may be tempted to chew on electrical cords or swallow small décor. Opt for shatterproof ornaments and secure them high on the tree, well out of reach. Skip tinsel altogether—it can cause serious intestinal blockages if ingested. Make sure light cords are taped down or covered, and keep candles far from wagging tails and swishing paws. If you bring a real tree indoors, regularly sweep up fallen pine needles, which can irritate your pet’s stomach.
Watch What’s on the Menu
The holiday table overflows with delicious food, but many human favorites are toxic to pets. Chocolate, grapes, raisins, onions, garlic, and anything sweetened with xylitol can cause serious illness. Rich, fatty foods like gravy or turkey
By Ellie Gardner
skin can upset digestion and even trigger pancreatitis. To include your pets in the celebration, prepare a small plate of pet-safe snacks—plain cooked turkey, green beans, or carrots—and remind guests not to sneak treats under the table. Keep trash cans covered, too; pets are notorious for “helping” with cleanup.
Avoid Gift Wrapping Woes
Ribbons, bows, and wrapping paper may seem harmless, but they can be hazardous if chewed or swallowed. Store supplies in closed containers and clean up scraps immediately after presents are opened. For extra safety, supervise your pets during the excitement of gift exchange.
Reduce Holiday Stress
Even the happiest holiday homes can feel overwhelming to pets. Changes in routine, unfamiliar guests, and loud noises can cause anxiety. Create a calm, quiet space where your pet can retreat when things get hectic. Stick to regular feeding, walking, and play schedules whenever possible, and give your pet plenty of reassurance. With a few thoughtful precautions, your four-legged companions can enjoy the holidays safely by your side— curled up under the tree, sharing in the warmth, love, and peace that make the season truly special.
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Money Smart Teens Financial Fitness for
LEARNING HOW TO MANAGE MONEY IS ONE OF THE MOST VALUABLE SKILLS A TEEN CAN MASTER BEFORE STEPPING INTO ADULTHOOD. WHETHER HEADING TO COLLEGE, STARTING A CAREER, OR SIMPLY MANAGING NEW RESPONSIBILITIES, FINANCIAL FITNESS PROVIDES A FOUNDATION FOR INDEPENDENCE AND CONFIDENCE. UNDERSTANDING HOW TO BUDGET, SAVE, AND USE CREDIT WISELY PREPARES TEENS FOR REAL-WORLD SUCCESS— AND HELPS THEM BUILD A SECURE FUTURE.
1 Budgeting
The first step toward becoming financially fit is budgeting. Knowing where money goes is the key to staying in control. Teens can start by tracking their income—whether it’s from a part-time job, allowance, or side hustle—and listing their regular expenses like gas, phone bills, food, and entertainment. Setting spending limits for each category prevents surprises and helps create balance between needs and wants. A simple rule of thumb: spend 50% on needs, 30% on wants, and save at least 20%. Even small amounts saved consistently add up over time.
2 saving
Saving is more than setting money aside—it’s about building security and freedom. Encourage teens to set short-term and long-term goals, such as buying a car, moving out, or saving for travel. Having a separate
By Elizabeth Fox
savings account makes it easier to resist the temptation to spend. An emergency fund is also a smart habit to start early—it teaches responsibility and provides peace of mind when unexpected expenses arise.
3 credit
Understanding credit is another critical lesson. Credit can be a powerful tool when used responsibly but damaging if misunderstood. Teens should know that a credit card is not “extra money” but a loan that must be repaid—often with interest. Good credit habits include paying bills on time, keeping balances low, and checking credit reports regularly. These habits help build a strong financial reputation that will matter when applying for apartments, jobs, or future loans.
4 spending
Finally, spending wisely is a skill that grows with awareness. Teens can prac-
tice comparing prices, resisting impulse buys, and asking whether a purchase aligns with their goals. Learning to delay gratification—saving for something meaningful instead of spending for instant satisfaction—builds character and confidence.
Financial independence doesn’t happen overnight, but smart habits learned early can last a lifetime. When teens understand how to earn, save, and manage money, they step into adulthood empowered—ready to make informed choices, achieve their goals, and build a future that’s as stable as it is rewarding.
Encourage teens to set short term and long term goals for spending.
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EXPLORE THE MAGIC OF THE MOUNTAINS
Restore Your Mind, Body and Spirit
When the snow melts and mountain meadows burst into bloom, a different kind of magic awakens in the highlands. The mountains aren’t just a winter escape—they’re a sanctuary of renewal in spring and summer. Crisp mornings, wildflower trails, and waterfalls invite exploration, while long golden afternoons encourage stillness and reflection. Whether you’re stretching into a yoga pose beside a rushing stream or tending a quiet garden overlooking the peaks, mountain life in the warmer months brings a deep sense of peace and vitality.
Nature’s Restorative Rhythm
Studies show that time spent in mountain environments can reduce stress, lower blood pressure, and improve overall mood. Fresh air, altitude, and nature’s steady rhythm combine to help you slow down, breathe deeply, and reconnect with yourself. In spring and summer, mountain retreats are alive with motion— babbling creeks, buzzing bees, and breezes scented with pine. Every sunrise feels like a new beginning.
Mindful Movement and Meaningful Rest
There’s power in the balance between movement and stillness. Hike through emeraldgreen forests, practice yoga beside a waterfall, or play a lighthearted game of pickleball before an afternoon massage. The mountains invite you to move your body with joy and then rest deeply—nourished by good food, fresh air, and a feeling of belonging to something greater.
Two Mountain Retreats That Inspire Renewal
The Lodge at Blue Sky, Auberge Resorts Collection – Deer Valley, Utah Nestled in the Wasatch Range, The Lodge at Blue Sky offers an unforgettable wellness experience where nature takes center stage. Guests can flow through morning yoga near the waterfalls, explore alpine meadows on horseback, or indulge in spa treatments using herbs and minerals sourced from the mountains.
Contact: 27649 Old Lincoln Hwy, Wanship, UT 84017
Phone: (435) 571-0349 aubergeresorts.com/bluesky
By Grant Parker
The Lodge at Blue Sky Auberge Resorts Collection –Deer Valley, Utah
At Skyterra, guests immerse themselves in holistic renewal— gardening, hiking, yoga, and mindful fitness surrounded by lush summer greenery. Whether practicing meditation in the garden or laughing through a friendly pickleball match, every activity is designed to restore balance and joy.
Contact: 75 Skyterra Way, Pisgah Forest, NC 28768
Phone: (828) 782-5724 skyterrawellness.com
A New Outlook from Higher Ground Spring and summer in the mountains are an invitation to recharge—to rediscover strength, serenity, and purpose. With every sunrise hike and every sunset stretch, you’ll find that the mountains don’t just offer beauty; they offer balance. to nature is intentional—every experience is designed to help guests ground themselves in the mountain’s serenity.
Further east, nestled high in North Carolina’s Blue Ridge Mountains, Skyterra Wellness Retreat offers a holistic mountain escape focused on physical health and emotional balance.
Skyterra Wellness Retreat – Blue Ridge Mountains, North Carolina
Skyterra Wellness Retreat – Blue Ridge Mountains, North Carolina
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Holiday Blues vs. Seasonal Depression Know the Difference
By Ellie Gardner
The holiday season often brings joy, connection, and celebration—but for some, it also brings feelings of sadness, fatigue, and isolation. Between shorter days, financial pressures, and emotional expectations, it’s not unusual to feel a little low this time of year. However, there’s a difference between the temporary holiday blues and a more serious condition known as Seasonal Affective Disorder (SAD). Knowing the difference can help you take steps to protect your emotional well-being and find light in the darker months.
The holiday blues are typically shortlived. They may arise from stress, loneliness, or the rush of unrealistic expectations. You might feel a dip in mood, mild fatigue, or irritability, but these feelings usually fade once the holidays pass or routines return to normal. Common triggers include financial worries, missing loved ones, or feeling overwhelmed by social obligations. While these emotions can make the season difficult, they tend
to improve with self-care, rest, and positive connection.
Seasonal depression, on the other hand, is a form of clinical depression linked to changes in daylight during fall and winter. It can last for weeks or months and affect daily life. Symptoms may include persistent sadness, loss of interest in favorite activities, changes in sleep or appetite, difficulty concentrating, and low energy.
People with SAD often notice that their mood improves in spring and summer when daylight increases. If these symptoms are strong or ongoing, it’s important to talk to a healthcare professional—treatment and support can make a real difference.
To help lift your mood naturally, start with light and movement. Exposure to natural sunlight—even 15 minutes a day—can boost serotonin and regulate your internal clock. On darker days, consider using a light therapy lamp designed to mimic daylight. Regular
physical activity also helps release endorphins and reduce stress, even if it’s just a brisk walk or gentle yoga. Nourishment and connection matter, too. Eat balanced meals with plenty of fruits, vegetables, and omega-rich foods that support brain health. Stay socially engaged—schedule coffee with a friend, volunteer, or call a loved one. Small interactions can have a powerful impact on mood.
Finally, give yourself grace. The holidays don’t have to be perfect to be meaningful. Prioritize rest, set realistic expectations, and focus on gratitude for simple joys. With awareness and self-care, it’s possible to move through the season feeling grounded, hopeful, and emotionally well.
To lift your mood naturally, start with light and movement.
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Dark Cacao Chia Pudding with
Pomegranate Seeds
INGREDIENTS
• 2 cups unsweetened almond milk (or milk of choice)
• ¼ cup unsweetened dark cacao powder (or high-quality cocoa powder)
• ¼ cup pure maple syrup or honey
• ½ teaspoon pure vanilla extract
• ½ cup chia seeds
• ¼ teaspoon sea salt
• ¼ cup pomegranate seeds, for garnish
• Optional toppings: shaved dark chocolate, fresh mint leaves, or a dollop of Greek yogurt
INSTRUCTIONS
In a medium mixing bowl, whisk together the almond milk, cacao powder, maple syrup, vanilla extract, and sea salt until smooth. Make sure the cacao powder is fully dissolved—this helps the pudding turn silky instead of gritty.
Stir in the chia seeds and whisk well to distribute evenly. Let the mixture sit for 10 minutes, then whisk again to prevent clumping..
Cover and refrigerate for at least 4 hours, or overnight for best results. The chia seeds will absorb the liquid, transforming the mixture into a thick, pudding-like texture.
Spoon the pudding into small bowls or dessert glasses. Top with pomegranate seeds for a burst of color and flavor. Add a sprinkle of shaved dark chocolate or a fresh mint leaf for an elegant finish.
Tips and variations:
• For a creamier texture, blend the pudding before chilling.
• Substitute coconut milk for a richer, dessert-like version.
• Add a pinch of cinnamon or espresso powder to deepen the chocolate flavor.
This Dark Cacao Chia Pudding is more than a dessert—it’s a mindful indulgence. Every spoonful delivers antioxidants for brain health, healthy fats for sustained energy, and fiber for fullness. The bright pomegranate seeds add a refreshing crunch and a dose of vitamin C, making this a perfect “feel-good” treat to end your meal on a high note—balanced, beautiful, and completely guilt-free.
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recipe Maple GLAZED CARROTS
A LIGHT, NATURALLY SWEET SIDE THAT CELEBRATES SPRING’S FRESH HARVEST
INGREDIENTS
•1 pound fresh carrots, peeled and sliced diagonally or halved lengthwise
•1 tablespoon extra-virgin olive oil
•1½ tablespoons pure maple syrup
•1/4 teaspoon sea salt
• Freshly ground black pepper, to taste
•1 teaspoon chopped fresh thyme or parsley (optional for garnish)
INSTRUCTIONS
• Set oven to 400°F and line a baking sheet with parchment paper.
• Wash, peel, and cut carrots evenly. Pat dry to help them roast instead of steam.
• In a bowl, mix olive oil, maple syrup, salt, and pepper. Add the carrots and toss to coat evenly.
• Spread carrots in a single layer on the prepared baking sheet. Roast for 20–25 minutes, turning once halfway through, until tender and caramelized around the edges.
By Nellie Palmer
• Remove from oven and toss gently with fresh thyme or parsley before serving.