Issuu

INSPIRE

Empowering Natural Living

Heart

LISTEN TO YOUR

SUPERFOOD

Golden Kiwi MIGHTY KIDS

CREDIT POWER

WHAT YOUR CREDIT MEANS BEFORE YOU HAVE ANY

ONE STEP DEEPER THAN FINE DARLA NELSON

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ISSUE 81

20 I'M FINE.

5 SUPER FOOD

ONE STEP DEEPER THAN FINE DARLA NELSON

24 HEALTHY DESTINATIONS The Lodge at Primland

26 PETS

Golden Kiwi

Wellness Checklist

8 NATURAL BEAUTY

28 HEALTHY MIND

10 EXERCISE

30 RECIPE

12 HEALTHY BODY

32 MIGHTY KIDS

18 RECIPE

36 RECIPE

Sleep Your Way to Beautiful Skin

Word Game Apps to Boost Cognitive Function in Adults Turkey Sliders with Brie and Fig Jam

Boost Your Morning Momentum

Really?

Credit Power

New Year Re-Boot

Marinated Flank Steak

Chocolate Berry Clusters

EAT FRESH

WINTER CITRUS

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Golden Kiwi

super food The Bright Winter Boost Your Immune System Needs

By Amanda Palmer

hen winter settles in and cold season hits its peak, most people instinctively reach for oranges. But there’s another vibrant fruit that packs an even more powerful punch: the golden kiwi. With its smooth bronze skin, bright yellow flesh, and naturally sweet flavor, the golden kiwi is more than just a tropical treat—it’s one of the most potent vitamin C superfoods you can add to your January wellness routine.

A Vitamin C Powerhouse Golden kiwis contain nearly three times more vitamin C than lemons and significantly more than the average orange. Just one golden kiwi can supply your entire daily recommended intake of vitamin C, making

it a winter essential for immune defense. Vitamin C is crucial for producing white blood cells, supporting tissue repair, and fighting off infection—key benefits during cold and flu season. But vitamin C doesn’t just strengthen immunity. It’s also essential for the production of collagen, the protein responsible for firm, youthful skin. That’s why many dermatologists recommend increasing vitamin C intake during dry, dull winter months. Adding golden kiwis to your diet can help brighten skin from the inside out, reduce inflammation, and support a healthy, glowing complexion naturally.

Gut-Friendly and Easy to Digest Golden kiwis are also celebrated for their gentle digestive benefits. They contain actinidin, a natural

enzyme that helps break down proteins and improve digestion. They also provide fiber in a form that’s softer and easier on the stomach than many other fruits, making them an ideal choice for people with sensitive digestion.

High in Antioxidants and Hydration

and enjoy. Add them to: • Smoothies for a citrusy sweetness • Winter salads for color and zing • Yogurt parfaits for a vitaminpacked breakfast • Hydrating infused water or green juice • Fruit bowls paired with berries, pineapple, or banana Their soft texture and tropical flavor make them a natural match for breakfast bowls, post-workout snacks, and refreshing desserts.

Beyond vitamin C, golden kiwis are rich in antioxidants like polyphenols and carotenoids, which help fight oxidative stress and support long-term cellular health. A Golden Start to the Their high water content Year helps keep the body hydrated If your goal this January is during the dry winter season, to strengthen immunity, Res while their natural sweetness ear glowing skin, and tha support t energize satisfies cravings without the ch syour ug body with of dcleanconutrition, g s golden spiking blood sugar. n ark sum ethe ts ma kiwi ischa delicious pti and simple yc o o to your ont coto How to Enjoy Golden to superfood latadd n e r r i e routine. With its sweet flavor b infl du Kiwi ute cexceptional i a n and nutrient m The beauty of the golden kiwi ma g density, it’s a bright reminder tion is its versatility. There’s no that winter wellness can be tough fuzz—just slice, scoop, as vibrant as the fruit itself. INSPIRE HEALTH

M A G A Z I N E

executive publishers Your Logo Here

managing editor Suzanne Fox

copy editor

Christian Dischler

contributing writers Serena Ball Alyssa Ingram Amanda Palmer Nellie Palmer Grant Parker Giselle Picou Pamela Tracy Dina Zelden

production and design Suzanne Fox

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.

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SLEEP

natural beauty

YOUR WAY TO BEAUTIFUL SKIN Your Best Skin Happens Overnight By Pamela Tracy

Discover how melatonin, collagen repair, and a smart bedtime routine work together to reveal a brighter, firmer, more radiant complexion— while you rest.

ighttime is the skin’s most powerful renewal window. While you sleep, melatonin levels rise, acting as one of the body’s strongest natural antioxidants. This helps neutralize free radicals—tiny, invisible aggressors responsible for premature aging. During deep sleep, the body increases collagen production, repairing daytime damage, rebuilding elasticity, and smoothing fine lines. This is why chronic sleep loss often shows up on the skin as dullness, increased wrinkles, inflammation, and slower healing. Pairing this natural repair cycle with the right bedtime skincare enhances results. Retinol, peptides, niacinamide, and hyaluronic acid absorb more efficiently

8 INSPIRE HEALTH

at night when the skin barrier is more permeable. Layering these with a ceramide-rich moisturizer seals hydration and strengthens skin from within. Your bedroom environment matters too. Cooler temperatures, reduced light exposure, and a calming winddown routine promote melatonin production and deeper sleep— both essential for overnight skin renewal. The result: softer, brighter, firmer skin without lasers, injections, or complicated routines. Just sleep—and a little skin strategy.

YOUR SOUL

Skin Wreckers to Avoid Before Bed • Falling asleep with makeup on • Sugary or salty late-night snacks • Phone scrolling under bright screens • Dirty pillowcases • Overusing retinol or exfoliants • Not hydrating • Sleeping in a hot room

5 Step Night Routine for Better Sleep & Better Skin 1. Power Down Early — Dim lights & shut off screens 30 minutes before bed. 2. Gentle Cleanse — Remove makeup, SPF & pollutants. 3. Collagen-Supporting Serum — Retinol, peptides, or niacinamide. 4. Hydrate & Seal — Ceramides + hyaluronic acid for overnight moisture. 5. Create a Sleep Sanctuary — Cool room (65–68°F), aromatherapy, soft lighting.

"Your skin heals, hydrates, and renews itself while you sleep."

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9 9

exercise

MORNING MOMENTUM

"WHY EXERCISE BEFORE BREAKFAST BOOSTS METABOLISM AND FOCUS" By Grant Parker

BEFORE YOUR FIRST SIP OF COFFEE OR BITE OF TOAST, THERE’S A SIMPLE RITUAL THAT CAN TRANSFORM YOUR DAY: MOVING YOUR BODY. MORNING EXERCISE—ESPECIALLY BEFORE BREAKFAST—HAS LONG BEEN A FAVORITE OF ATHLETES AND WELLNESS EXPERTS ALIKE. NEW RESEARCH CONFIRMS THAT EARLY MOVEMENT NOT ONLY REVS METABOLISM BUT ALSO PRIMES THE BRAIN FOR SHARPER FOCUS AND EMOTIONAL BALANCE THROUGHOUT THE DAY.

in Motion: |Metabolism 1 Exercising before eating taps into your body’s stored energy reserves, teaching it to burn fat more efficiently. When glycogen levels are low, the body

turns to fat as its primary fuel source. Studies from the Journal of Physiology found that fasted morning workouts can improve insulin sensitivity and support weight management—especially for those with sedentary jobs or midlife metabolic slowdowns.

Focus Factor: |The 2 A pre-breakfast workout does more than sculpt the body—it

awakens the brain. Exercise increases blood flow to the hippocampus and frontal cortex, regions responsible for learning, memory, and decisionmaking. That’s why people who move in the morning often describe a postworkout “mental clarity” that lasts all day. A brisk 20-minute walk, yoga flow, or light strength circuit can trigger a cascade of endorphins that sharpen attention and improve mood.

Consistency is Key: 3| The morning advantage isn’t just physiological—it’s practical. Early

exercise is less likely to be derailed by meetings, errands, or fatigue. Over time, this consistency builds momentum. Within a few weeks, the habit becomes part of your morning rhythm, just like brushing your teeth or making coffee. Experts recommend easing in with shorter sessions and setting up your gear the night before to remove excuses.

What to Eat 4| Afterward: Post-workout nutrition matters. Refuel within an

hour with a balanced meal that includes lean protein, complex carbs, and hydration. Think scrambled eggs with avocado toast, a fruit-protein smoothie, or oatmeal with almond butter and berries. This restores glycogen and muscle recovery while keeping blood sugar steady.

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Beginner Wake and Warm Exercises - 10 Minutes - Deep |Minutes 2 breathing and touch toes Minutes - Marching in 2|place Feet hip width apart, get comfortable. Slowly take a deep breath in, filling Perfect for easing into prebreakfast movement.

Swing your arms as you march in place to get your blood flowing. Raise your knees to hip height if you can. Do what is comfortable without overexertion. Repeat for two minutes.

- Slow shoulder 3|Minutes roll & neck stretches Feet hip width apart, get comfortable. Slowly roll your shoulders forward, then slowly roll your shoulders backward. Relax and slowly roll your head around touching your chin to your neck. Repeat for three minutes.

your lungs. Slowly, Exhale. Do this three or four times. If you feel dizzy, or light headed, stop here. If you feel invigorated, reach down and touch your toes and count to five. Repeat for three minutes. The key is to breathe slowly and exhale slowly and only perform tasks that are comfortable.

- Standing side 3|Minutes bends & light twists Hands on hips, feet hip width apart, relax. Bend slowly to each side a few times then twist to the left, twist to the right. Repeat for three minutes.

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11 11

healthy body

NEW YEAR

Reboot

A SIMPLE 5-DAY ANTI-BLOAT PLAN

By Alyssa Ingram AFTER THE WHIRLWIND OF HOLIDAY MEALS, TRAVEL, SUGAR, AND SOCIAL GATHERINGS, MANY PEOPLE ENTER JANUARY FEELING SLUGGISH, PUFFY, AND OUT OF SYNC WITH THEIR BODIES. FORTUNATELY, THE SOLUTION ISN’T A HARSH DETOX OR A RESTRICTIVE CLEANSE. INSTEAD, A GENTLE AND STRATEGIC FIVE-DAY ANTIBLOAT PLAN USING WHOLE FOODS AND SMART HYDRATION CAN HELP RE-BALANCE DIGESTION, RESTORE ENERGY, AND RESET YOUR SYSTEM— NATURALLY. This plan is designed to calm inflammation, reduce water retention, and improve gut function without deprivation. It’s about nourishment, not punishment. Day 1: Flush & Reset Focus on getting your digestion moving again. • Start your morning with warm lemon water to stimulate digestion. • Choose meals rich in water-heavy produce: cucumbers, celery, oranges, and leafy greens. • Include a probiotic source such as Greek yogurt, kefir, sauerkraut, or kimchi. • Avoid processed foods and added salt, which contribute to puffiness. Why it works: High-water foods flush excess sodium, while probiotics rebalance gut bacteria.

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Day 2: Anti-Inflammatory Boost Calm the digestive system with soothing foods. • I nclude ginger tea, peppermint tea, or turmeric milk. • E at steamed or lightly roasted vegetables like carrots, zucchini, and squash. • Add healthy fats such as avocado, olive oil, and walnuts. Why it works: Anti-inflammatory ingredients soothe the digestive lining and reduce bloating caused by irritation. Day 3: Fiber-Focused Fuel Introduce gentle, natural fiber to scrub the system clean. • E njoy oatmeal with berries, chia seeds, or ground flax. • I ncorporate lentils or chickpeas in soups or salads. • Add a fiber-rich afternoon snack like an apple or pear. Why it works: Soluble fiber binds to waste and helps move it out of the body, reducing heaviness and improving regularity.

Day 4: Protein + Produce Balance Rebuild energy with clean proteins and colorful plant foods. • Choose salmon, turkey, eggs, or tofu. • Build plates that are half vegetables, one-quarter protein, one-quarter whole grains. • Drink at least eight cups of water throughout the day. Why it works: Balanced meals stabilize blood sugar, reduce cravings, and prevent the sluggishness that leads to overeating. Day 5: Hydration & De-bloat Day A day focused on restoring electrolyte balance and flushing out residual water retention.

• Drink water infused with lemon, mint, or cucumber. • Add a natural electrolyte source like coconut water. • Choose potassium-rich foods: bananas, sweet potatoes, spinach, and golden kiwi. • Limit sugar and alcohol completely. Why it works: Potassium helps balance sodium levels, allowing the body to release trapped water. The Five-Day Transformation By the end of this simple reboot, many people notice flatter stomachs, improved digestion, increased energy, clearer skin, and more stable moods. This isn’t a crash diet—it’s a reset that helps your body relearn healthy rhythms. The best part? These habits can extend beyond five days. With mindful hydration, whole foods, and balanced meals, you can carry this refreshed feeling into the rest of the year.

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wellness

LISTEN TO YOUR HEART

By Grant Parker THE SUBTLE WARNING SIGNS YOU SHOULDN’T IGNORE — AND WHY PREVENTIVE SCREENING COULD SAVE YOUR LIFE. Heart disease remains the leading cause of death in both men and women, yet many people don’t realize that the earliest warning signs often whisper long before they shout. While dramatic symptoms like crushing chest pain do occur, most heart problems begin with quiet, easily dismissed signals—fatigue, shortness of breath, back pain, jaw discomfort, or unexplained anxiety. These symptoms can feel like everyday stress, indigestion, or aging, which is exactly why they’re so often overlooked. But ignoring your body’s early alerts can delay diagnosis for months or even years. And when it comes to heart health, time matters. The sooner you recognize subtle signs and seek testing, the better your chances of preventing a cardiac event. The Hidden Symptoms Most People Miss 1. Persistent Fatigue If you’re exhausted after a full night’s sleep or suddenly out of breath doing activities that used to feel easy, your heart may be struggling to pump efficiently. Fatigue is one of the most common—but underestimated— early signs of cardiovascular dysfunction. Think of it as your body’s

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way of saying energy isn’t reaching your muscles the way it should. 2. Shortness of Breath Breathlessness while climbing stairs, walking your dog, or even talking can indicate reduced blood flow or a buildup of fluid around the heart. Many people chalk this up to being “out of shape,” especially after the holidays, but ongoing shortness of breath should never be ignored. 3. Back, Shoulder, or Upper Abdominal Pain These symptoms are especially common in women. Instead of the classic chest pain most people expect, they may feel an ache between the shoulder blades or a heaviness in the upper stomach. These sensations can mimic indigestion, pulled muscles, or stress tension—but when they occur with exertion or accompany shortness of breath, they may point to the heart. 4. Jaw, Neck, or Throat Discomfort Referred pain from the heart can travel to the jaw, neck, or throat. Women often describe this feeling as pressure or tightness that comes in waves. It’s subtle, unusual, and easy to explain away—but it’s also one of the most important symptoms to discuss with a doctor. Why We Ignore the Signs Life is busy, and most people assume

their stress, diet, or schedule is to blame for discomfort. But the heart doesn’t signal randomly. Even mild or inconsistent symptoms can reveal early blockages, arrhythmias, or circulation problems that need medical attention. It’s also common to underestimate risk. You don’t need to be older, overweight, or visibly unhealthy to develop heart issues. Genetics, inflammation, stress, and even autoimmune conditions can impact heart function at any age. The Importance of Preventive Screening The best time to get your heart checked is before symptoms become severe. Preventive screening gives doctors a clear picture of how your heart is functioning today—not after a problem arises. Key screenings include: • Stress test: Evaluates how the heart performs under exertion; ideal for those over 40 or with risk factors. • Coronary calcium scan: Detects plaque buildup long before symptoms appear. • Blood pressure and cholesterol testing: Simple, fast, and vital for early intervention. • Echocardiogram: Assesses heart structure and blood flow. If you have a family history of heart disease—or experience unexplained fatigue, shortness of breath, jaw pain, or back pain—talk to your doctor about starting these screenings sooner rather than later. Listening to Your Heart Could Save Your Life Your heart communicates with you long before a crisis. The key is to pay attention. By recognizing subtle symptoms, honoring what your body tells you, and investing in preventive screening, you can protect your heart health and ensure a stronger, longer, more vibrant life.

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eat fresh

WINTER

CITRUS AND GREENS

By Grant Parker The new year brings a natural craving for warmth, nourishment, and renewal. While many imagine winter produce as limited or uninspiring, the reality is quite the opposite. This season offers some of the most vibrant, nutrient-rich foods of the entire year—especially citrus fruits, winter greens, and earthy root vegetables. These staples not only bring color to the winter table but also support immunity, mood, and overall vitality at a time when many people feel worn down from the holidays. Citrus: Nature’s Winter Sunlight Oranges, grapefruits, lemons, mandarins, and the increasingly popular blood oranges and Cara Caras are at their peak in January. Their refreshing acidity and brightness make them ideal for waking up both your palate and your metabolism. Citrus is famously rich in vitamin C, which helps support the immune system during peak cold and flu season. But what many don’t realize is that citrus also contains bioflavonoids, compounds shown to support collagen

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production, improve skin texture, and enhance the absorption of other antioxidants. A single grapefruit can provide more than half your daily vitamin C needs—and its natural aroma can lift your mood, too. Beyond snacking, citrus pairs beautifully with winter salads, roasted vegetables, yogurt bowls, and infused waters. Blood oranges, with their ruby-red flesh, add drama and depth to dishes while supplying potent antioxidants like anthocyanins. Winter Greens: Comfort Meets Clean Nutrition Kale, Swiss chard, collard greens, mustard greens, and spinach are at their freshest now—and they’re among the most nutrient-dense foods available. Winter greens thrive in colder temperatures, becoming sweeter and more tender after a frost. These leafy powerhouses are loaded with vitamin K for bone health, folate for energy, iron, and antioxidants that

support detoxification. They provide gentle fiber that helps regulate digestion after heavier holiday meals, and they blend seamlessly into soups, sautés, omelets, and smoothies. For a simple boost, toss a handful of chopped greens into your morning eggs or blend spinach into a citrus smoothie for a winter radiance drink. Roasted Root Vegetables: Earthy, Sweet, and Satisfying Beets, carrots, sweet potatoes, and parsnips offer a comforting sweetness while still being incredibly nutritious. Beets are rich in nitrates that help improve athletic performance and blood flow. Carrots and sweet potatoes deliver high levels of betacarotene, essential for eye health and immune resilience. Roasting is the easiest way to bring out their natural sugars and deepen their flavor. Combine roasted beets and carrots with citrus segments and

fresh greens for a warm-meets-cool winter salad you’ll crave long after into Spring. A Fresh Start with Fresh Food This time of year is all about renewal—and nature’s seasonal offerings align perfectly with that theme. By filling your plate with bright citrus, nutrient-packed greens, and grounding root vegetables, you nourish your body with foods that uplift your energy, support your immune system, and bring joy back to eating after the indulgence of the holidays. Winter produce isn’t just practical— it’s powerful. And embracing it is one of the easiest ways to start the new year feeling refreshed, replenished, and deeply nourished.

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recipe

CITRUS MARINATED FLANK STEAK

By Nellie Palmer

INGREDIENTS For the Steak & Marinade •1½–2 lb flank steak •1 orange, zested and juiced • orange slices •3 tbsp olive oil •3 cloves garlic, minced • 1 tbsp soy sauce •1 tbsp honey or maple syrup •1 tsp smoked paprika •½ tsp ground cumin •1 tsp salt •½ tsp black pepper Winter Herb Chimichurri •½ cup fresh parsley, chopped •¼ cup fresh cilantro, chopped •2 tbsp fresh rosemary •2 tbsp fresh thyme leaves •2 cloves garlic, minced •½ cup olive oil •2 tbsp red wine vinegar •orange sections •¼ tsp red pepper flakes

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INSTRUCTIONS l In a medium bowl, whisk together orange juice, lemon juice, both zests, olive oil, garlic, soy sauce, honey, smoked paprika, cumin, salt, and black pepper. Place flank steak in a shallow dish or zip-top bag. Pour the marinade over it, coating well. Refrigerate at least 2 hours, preferably overnight for maximum tenderness. l Make the Winter Herb Chimichurri. In a small bowl, combine parsley, cilantro, rosemary, thyme, garlic, olive oil, vinegar, orange zest, and red pepper flakes. Let sit at least 15 minutes to allow flavors to bloom. l Remove steak from the marinade and pat lightly with paper towels. Heat a cast-iron skillet or grill pan over medium-high heat. Cook steak 4–5 minutes per side for medium-

rare, or to your preferred doneness l Transfer steak to a cutting board and let rest 10 minutes to reabsorb juices.Slice thinly against the grain for tender, perfect bites. Arrange steak slices on a platter and spoon chimichurri generously over the top. Drizzle with extra olive oil and add fresh citrus slices for garnish

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cover story

ONE STEP DEEPER THAN FINE “How are you?” “I’m fine.” By Darla Nelson

e say it automatically—to friends, coworkers, even ourselves. It’s the answer that keeps us moving, but it also keeps us distant. I used to think being “fine” meant being strong, that holding everything together was the goal. But in truth, pretending to be fine was slowly wearing me down. We live in a culture that praises productivity and perfection, where vulnerability can feel uncomfortable. Yet the longer we wear the mask of “fine,” the heavier it becomes. It hides our pain, our weariness, our questions. It shuts people out—and it keeps us from the deeper peace we’re craving. The turning point for me came years ago while coaching a client named Dan. He came to me hoping to lose weight, frustrated that nothing worked. But as we talked, it became clear his struggle wasn’t just about food. Beneath the surface was grief—deep, unspoken grief over losing a child and a marriage. When he allowed himself to be honest, everything began to shift. His healing started not with a diet, but with vulnerability.

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That’s what I mean by taking one step deeper than fine. It’s choosing honesty over autopilot. It’s slowing down long enough to ask, What’s really going on beneath the surface? Maybe it’s sadness. Maybe it’s fear. Maybe it’s simply exhaustion. When we give ourselves permission to feel, to pray, to journal, or to talk with someone we trust, we invite healing to begin. The moment we move from pretending to being present, something powerful happens. Honesty makes space for peace. Vulnerability builds connection. And faith—real, grounded faith—meets us right where we are, not where we pretend to be. For me, learning to be honest with myself and with God changed everything. I stopped chasing control and started embracing calm. I learned that peace isn’t found in perfection; it’s found in presence. That’s the heart behind my book, I’m Fine. Really? It’s an invitation to pause, to breathe, and to take a small but meaningful step toward what’s true. Because when we let go of “fine,” we open the door to joy,

connection, and authentic living. So, the next time someone asks how you’re doing, resist the “habit” of saying, “I’m fine.” Take a breath and ask yourself, What’s one step deeper? You might just discover that honesty is the bridge between stress and peace—and that being real is far more powerful than being perfect. And you just might find that you connect so much deeper with the people you come in contact with everyday. Is “I’m Fine. Really?” a Self-Help Book—or Something More? By Darla Nelson When people first see the title I’m Fine. Really?, they often ask if it’s a self-help book or a memoir. The truth is—it’s both, and more. This book was born out of my own life experiences and the stories of clients I’ve had the privilege to coach over the past decade. It weaves together real moments of struggle, loss, and growth—mine and theirs—into practical lessons and faith-centered tools that help readers discover calm, purpose, and peace in their own lives. While it shares parts of my story,

I’m Fine. Really? is not about me. It’s about all of us who have ever said “I’m fine” when we weren’t. It’s about the woman holding it all together, the man quietly carrying the weight of loss, the friend who shows up with a smile but feels empty inside. Through honest storytelling and gentle teaching, I invite readers to look beneath the surface of their own “fine” and discover what’s really going on underneath. Each chapter blends reflection, coaching principles, and faith in a way that meets readers where they are. You’ll find stories that make you think, questions that stir your heart, and journaling prompts that help you pause long enough to listen—to yourself and to God. These moments of reflection turn the book from simple reading into personal experience. I often say the book isn’t about “fixing” yourself. It’s about understanding yourself, extending grace, and learning how to let go of what no longer serves you—so you can make space for what does. So yes, you’ll find practical guidance in these pages—lessons about mindset, communication, gratitude, and faith—but you’ll also find real stories that make those lessons come alive. My hope is that I’m Fine. Really? feels less like advice and more like a conversation between friends. Whether you’re seeking peace after a difficult season, trying to strengthen your relationships, or simply wanting to live with more calm and clarity, this book is

an invitation: to slow down, be honest, and take one step deeper than “fine. Bio Darla Nelson is a certified Christian Life and Health Coach, speaker, and author of I’m Fine. Really? She helps women—and a few wise men—move from stress and anxious thoughts to peace, purpose, and joy. Drawing from over a decade of coaching experience, Darla combines faith, mindset, and practical tools to help others let go of the pressure to “have it all together” and embrace calm and connection instead. Her popular events, BLOSSOM and AUTUMN as well as her weekly “Musing Moments” encourage honest reflection and authentic living. Learn more or connect with Darla at www.coachdarlanelson. com.corn

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green garden

Grow Your Own Tea Garden E

asy herbs like lemon balm,

mint, and chamomile that support relaxation, digestion, and immunity. What if you could step just outside your door and snip fresh ingredients for a soothing cup of tea? A homegrown tea garden is one of the simplest and most rewarding wellness projects you can start this year. Even if you don’t have a large yard—just a patio, balcony, or sunny kitchen window—you can grow fragrant herbs that calm the mind, support immunity, and bring a touch of nature into your daily routine. Herbal tea gardens aren’t just beautiful; they’re functional. Many herbs used for tea are beginnerfriendly, drought tolerant, and thrive in small containers. With a few pots of soil and consistent sunlight, you can create your own personal apothecary of flavor and wellness. Lemon Balm: The MoodLifting Herb Lemon balm is often called the “sunshine herb” because of its bright citrus scent and gentle calming

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properties. Traditionally used to ease anxiety, improve sleep quality, and soothe digestion, lemon balm is a must-have in any tea garden. Growing Tips: • Prefers full sun to partial shade • Grows well in pots or garden beds • Trim frequently to promote bushy growth Tea Use: Steep a handful of fresh leaves for 5–7 minutes to create a soothing evening tea that lifts the spirit and relaxes the mind. Mint: Refreshing, Healing, and Incredibly Easy Mint practically grows itself—and sometimes too well! This fastspreading plant is best grown in containers to keep it from taking over your garden. Peppermint and spearmint are the most popular tea varieties and are known for aiding digestion, easing headaches, and opening the sinuses. Growing Tips: • Thrives in full sun or partial shade • Keep in a container to control spreading

• Water regularly; mint enjoys moist soil Tea Use: Perfect after meals, mint tea helps reduce bloating and supports the digestive system. Add a few fresh sprigs to hot water and steep for 5 minutes. Chamomile: The Classic Bedtime Bloom Chamomile is famous for its delicate daisy-like flowers and powerful calming effects. This gentle herb supports sleep, reduces inflammation, and boosts immunity. Growing Tips: • Needs full sun • Prefers well-drained soil • Harvest flowers when they open fully Tea Use: Air-dry the blossoms and steep 1–2 teaspoons in hot water. The resulting tea is lightly floral, slightly sweet, and deeply calming. Starting Your Tea Garden You don’t need much to begin—just a few pots, quality soil, and a sunny area.

Combine herbs or give each their own pot depending on your space. Water consistently, trim often, and enjoy the intoxicating scents as they grow. Suggested Starter Kit: • 1 lemon balm plant • 1 peppermint or spearmint plant • 1 chamomile plant • Potting soil + containers • Garden snips for harvesting Sip Wellness Every Day Growing your own tea garden invites you to slow down, breathe deeply, and connect with nature. Whether you’re brewing a calming chamomile blend before bed or a refreshing mint tea in the afternoon, each cup becomes a small act of self-care— grown by your own hands.

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healthy destinations

RESET RETREAT: WELLNESS AT

THE LODGE AT PRIMLAND By Alyssa Ingram

NESTLED HIGH IN THE VIRGINIA PORTION OF THE BLUE RIDGE MOUNTAINS, THE LODGE AT PRIMLAND OFFERS AN IMMERSIVE WELLNESS ESCAPE DESIGNED TO RESTORE BOTH BODY AND MIND. WITH SWEEPING MOUNTAIN VIEWS, CRISP FOREST AIR, AND AN ENVIRONMENT THAT INVITES STILLNESS AND

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MOVEMENT, IT’S AN IDEAL DESTINATION FOR ANYONE SEEKING A FRESH START IN THE NEW YEAR. AUBERGE COLLECTION+2AUBERGE COLLECTION+2 At the heart of the experience is the resort’s holistic approach: daily guided hikes through mountain trails, yoga or Pilates classes in the sunrise hour, and spa-rituals that draw on native ingredients, essential oils and detox practices. Guests stroll forest paths, breathe fresh Appalachian air, and nourish themselves with locallysourced farm-to-table cuisine that complements the wellness journey. Auberge Collection+1 Reservations:

(855) 876-6593 auberge.com/primland.

Here’s what makes this destination especially special: • Nature and movement merged. Whether it’s a sunrise walk overlooking the 12,000-acre estate or a high-elevation yoga session, movement is part of the experience—not just the workout. • Mindful cuisine. Meals are designed to support detox, inflammation reduction and vitality. Think: wholefood plates, regionally grown produce, and a breakfast that actually fuels the day, not just fills it. • Spa & recovery. Treatments focus on clearing tension, restoring

circulation and resetting the nervous system. Combine a mineral-salt exfoliation, a signature full-body massage, and a peaceful soak to come home feeling lighter. Rates & Reservation Info: • Address: 2000 Busted Rock Road, Meadows of Dan, Virginia 24120. Auberge Collection • Phone: Toll-free 855-876-6593 / Resort Phone 276-222-6837. Auberge Collection+1 • Sample starting rate: Rooms from ≈ US $544 per night for two adults (excluding taxes & fees) for standard availability. expedia • Note: Additional resort fee approx US $50.09 per night may apply. travelocity For the new-year reset, consider a short-stay package: arrive on Thursday evening, begin Friday with a gentle forest hike, mid-morning yoga, an afternoon spa treatment, and evening fireside dining. Saturday brings a longer nature walk, healthy cooking class or nutrition talk, followed by

another spa session. Depart Sunday morning with new habits, a calmer mind and fresh perspective. Whether you’re recovering from holiday stress, seeking a break from screens, or simply wanting to reconnect with yourself, this mountain retreat offers a powerful combination of movement, nature and self-care. A stay here isn’t just a getaway—it’s a reset. Pro tip: Reserve a “Well-Being Journey” consultation when you arrive—so you tailor the experience to your stress level, goals and fitness background

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pets

YOUR FURRY FRIEND

WELLNESS CHECKLIST

ANNUAL VET CARE, DENTAL HEALTH,VACCINATIONS, AND EMOTIONAL ENRICHMENT TO KEEP PETS THRIVING. By Grant Parker AS WE STEP INTO THE NEW YEAR, OUR PETS DESERVE THE SAME PREVENTIVE CARE AND WELLNESS ATTENTION WE GIVE OURSELVES. DOGS, CATS, AND COMPANION ANIMALS RELY ON US TO PROTECT THEIR HEALTH, EMOTIONAL BALANCE, AND QUALITY OF LIFE—AND THE BEGINNING OF A NEW YEAR IS THE PERFECT TIME TO REFRESH THEIR WELLNESS ROUTINE. Just like humans, pets benefit from consistent checkups, dental hygiene, mental stimulation, and emotional connection. These four areas form the foundation of lifelong well-being. To help you stay organized, here is a complete, up-to-date Pet Wellness Checklist for the New Year.

1. Annual Veterinary Exams

Routine vet visits are the cornerstone of preventive pet health. Even if your pet appears healthy, subtle issues can go unnoticed without a professional exam. Your New Year Exam Checklist: • Full physical exam (weight, mobility, skin, ears, heart, lungs) • Blood work to assess organ function • Fecal test to screen for parasites • Heart worm test (for dogs) or FeLV/FIV screening (for cats if needed) • Baseline senior lab panel for pets age 7+ • Discussion of diet, supplements, and allergy concerns Why it matters: Early detection can prevent chronic disease, prolong life, and reduce long-term medical costs.

2. Dental Care

Over 70% of pets develop dental disease by age three. Poor dental hygiene can lead not only to tooth

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loss but also to heart, liver, and kidney issues. Your New Year Dental Checklist: • Annual professional dental cleaning •H ome brushing routine (3–4 times per week) •D ental treats or chews approved by your vet •R egular gum and tooth checks for redness, odor, or tartar Why it matters: Good oral health prevents pain, improves longevity, and supports whole-body wellness.

3. Vaccinations & Preventive Medications

Vaccines protect pets against lifethreatening illnesses. Even indoor pets need updated vaccinations to guard against viruses transmitted through the air, surfaces, or other animals. Your New Year Vaccine Checklist: •Core vaccines: __ Dogs: Rabies, DHPP __Cats: Rabies, FVRCP • Lifestyle vaccines based on geography and activities (Bordetella, Lepto, Lyme, Feline Leukemia) • Monthly preventives: __Flea & tick protection __Heart worm medication (dogs) • Microchip check to ensure registration is updated Why it matters: Prevention is always

easier—and less expensive—than treatment.

4. Emotional Enrichment & Mental Health

A healthy pet is not just physically well but emotionally fulfilled. Boredom, loneliness, and stress can lead to behavioral issues, anxiety, and even physical illness. Your New Year Mental Health Checklist: • Daily exercise appropriate for age and breed • Interactive playtime (fetch, tug, laser toys, puzzle toys) • Socialization with people and other animals • Training sessions to stimulate the brain and strengthen bonds • Safe, cozy resting spaces for downtime • Calming tools (pheromone diffusers, music, or enrichment routines) for anxious pets Why it matters: Enrichment supports mental health, reduces stress-related behaviors, and improves your pet’s overall happiness. A Healthy Year Ahead Your pet’s wellness journey is a longterm commitment—but one filled with joy, companionship, and reward. .

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healthy mind

WORD GAME APPS TO BOOST COGNITIVE FUNCTION IN ADULTS By Grant Parker Lumosity: Word Bubbles Lumosity is renowned for its comprehensive approach to brain training. Word Bubbles, a feature within the app, challenges users with word searches and anagrams, promoting language processing and pattern recognition. Elevate: Grammar & Writing Elevate focuses on honing communication skills through grammar and writing exercises. This app not only enhances language proficiency but also targets critical thinking abilities by prompting users to construct coherent and well-structured sentence

Wordscapes Wordscapes offers a relaxing yet challenging experience with crossword puzzles. This game stimulates vocabulary expansion and reinforces problem-solving skills as players work through increasingly complex word formations. Peak: Word Search Peak's Word Search feature introduces a variety of word puzzles that escalate in difficulty. This app is designed to boost memory, concentration and attention span, making it a comprehensive choice for overall cognitive improvement. While these word game apps claim to foster cognitive growth, it's crucial to approach their benefits with a balanced perspective, they should be viewed as one component of a broader cognitive wellness strategy, which includes a healthy lifestyle, social engagement and physical exercise. Incorporating such activities into a holistic approach to cognitive well-being is key to unlocking the full potential of our brains in the digital age.

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In the ever-evolving landscape of digital wellness, the question of whether word game apps genuinely enhance cognitive function in adults has become a hot topic. As we navigate the intricacies of our busy lives, the allure of mobile applications promising mental stimulation and improvement is hard to resist. Research in cognitive science suggests that engaging in mentally stimulating activities can positively impact brain health, particularly as we age. Word games, in particular, are believed to enhance various cognitive functions, including memory, attention and problem-solving skills. Studies show that regular engagement with word games can help maintain cognitive function and potentially delay the onset of cognitive decline.

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recipe INGREDIENTS Turkey Patties • 1 ½ lbs ground turkey (93% lean works best) •1 teaspoon salt •½ teaspoon black pepper •1 teaspoon garlic powder •1 teaspoon onion powder •1 tablespoon Dijon mustard • 1 tablespoon fresh thyme leaves (or ½ tsp dried) • 1 tablespoon olive oil (optional, for extra juiciness) Toppings •4 oz Brie cheese, sliced •½ cup fig jam or fig preserves • 1 small red onion, thinly sliced (optional, for bite) •Fresh arugula or baby spinach By Nellie Palmer

Slider Buns • 8–10 slider buns or Hawaiian rolls •2 tablespoons butter, melted INSTRUCTIONS n In a large bowl, combine ground turkey, salt, pepper, garlic powder, onion powder, Dijon mustard, thyme, and olive oil. Mix gently— overmixing makes turkey tough. Divide mixture into 8–10 small patties, pressing a slight dimple in the center (this keeps them from puffing up). n Heat a large skillet or grill pan over medium-high heat. Lightly oil if needed. Cook patties 3–4 minutes per side, or until they reach 165°F

internally. During the last minute of cooking, place Brie slices on top of each patty and cover the pan to melt. n Warm the Buns Brush slider buns with melted butter. Toast lightly on a skillet, grill, or under a broiler for 1–2 minutes until golden. n Assemble the Sliders Spread fig jam on the bottom bun. Add a few leaves of arugula or spinach. Place the Brie-topped turkey patty on next. Finish with thin red onion slices if you want extra flavor. Top with the bun.

y e k r Tu i d e r s l S WITH BRIE AND FIG JAM

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r e w o Credit P mighty kids

WHAT YOUR SCORE REALLY MEANS

By Grant Parker

If you’re a teenager, you’ve probably heard adults talk about “credit scores” the way they talk about taxes or car insurance—important, but confusing. The truth is, your credit score is one of the most powerful numbers in your future. It shapes where you can live, what you can buy, and even what opportunities you can access as an adult. So what is a credit score? Think of it as a trust score. It tells lenders—people who loan money—how likely you are to pay that money back on time. The score itself usually ranges from 300 to 850, and the higher the number, the better. But here’s what most teens don’t realize: Your credit score isn’t just about money. It reflects your habits, your choices, and your responsibility. Why Credit Matters (Even Before You Have Any) You may not be getting a credit card tomorrow, but your credit score will eventually affect:  Getting Your First Apartment Most landlords check your credit before approving you. A low score can mean bigger deposits—or being denied completely.  Buying a Car Even used car loans look at credit. Good credit means lower interest, which saves you hundreds or even thousands of dollars.

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 Cell Phone Plans & Utilities Yes—some phone companies and utility providers check credit too. Bad credit = higher costs.  Job Opportunities Some employers check your financial responsibility for certain positions. Your future self is counting on the decisions you make now. How Credit Scores Are Built

Your score depends on a few key habits: • Payment History (the biggest factor) Do you pay bills on time? Even one late payment can hurt. • Credit Usage Using a small portion of credit is good. Maxing out a card is bad. • Length of Credit History The sooner you begin, the better—as long as you start smart. • Types of Credit & New Credit Lenders look at how often you apply for credit and what kinds you use. Before You Get Your First Credit Card A credit card can help you build credit—but only if you understand how it works. Here’s what teenagers MUST know: A Credit Card Is Not “Extra Money” It’s borrowed money you MUST pay back.  Pay in Full—Every Month Carrying a balance triggers interest, which can spiral fast.  Start Small A low-limit starter card or becoming an “authorized user” on a parent’s card can help build history without danger of overspending. Track What You Spend Use an app or note on your phone. Awareness is your superpower. Your Credit Score = Your Future Freedom Credit isn’t something to fear—it’s something to master. The sooner you understand how it works, the stronger your financial future becomes. Good credit opens doors. Bad credit closes them. Your habits today determine which one you walk through.

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recipe

CHOCOLATE BERRY CLUSTERS By Nellie Palmer INGREDIENTS • 1 cup dark chocolate chips (70% cocoa or higher) • 1 cup mixed berries (e.g., strawberries, blueberries, raspberries) • Optional: chopped nuts (e.g., almonds, walnuts) for added crunch DIRECTIONS W ash and dry the berries thoroughly.  In a heatproof bowl, melt the dark

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chocolate chips using a double boiler or by microwaving in short intervals, stirring frequently until smooth.  Line a baking sheet with parchment paper. Dip each berry into the melted chocolate, coating it partially or fully. Place the coated berries on the parchment paper. If desired, sprinkle chopped nuts over the chocolate-coated berries.  Place the baking sheet in the refrigerator for about 30 minutes

or until the chocolate hardens.  Once the chocolate has set, transfer the dark chocolate berry clusters to a serving plate. Enjoy in moderation as a heart-healthy dessert! Remember to choose dark chocolate with minimal added sugars for the most heart-healthy benefits. Additionally, incorporating a variety of nutrientdense foods into your overall diet and maintaining a healthy lifestyle are crucial for supporting heart health.

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