110 N. EAST STREET UVALDE, TX 78801 | Phone: 830-278-3335 | Fax: 830-278-9191
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is a production of the Uvalde Leader-News.
This magazine in conjuction with Health - mind, body and soul, is published three times year, and is inserted into the Uvalde Leader-News and delivered to key locations throughout the newspaper’s Southwest Texas market area
Publisher/Owner: Craig Garnett cgarnett@ulnnow com
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Uvalde Leader-News (SECD 654780) is an entirely locally owned, independent newspaper published every Thursday and Sunday. The newspaper’s address is 110 N. East Street or P.O. Box 740 Uvalde, Texas 78801. Second class postage paid at Uvalde, Texas. The policy of the present day Leader-News is a continuation of the statement made in 1898 by H.P. Hornby (1876-1948) and continued by Harry P. Hornby Jr. (1917-1978) and Mrs. Harry Hornby Jr. (1917-1995)
MA GAZINE executive publisher managing
editor
Greg Fox copy editor
Christian Dischler
contributing writers
Alyssa Ingram
Nellie Palmer
Grant Parker
Lindsey Peters
Samantha Walker
Ellie Gardner production & 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.
MORE THAN JUST A TRENDY BERRY - IT'S A TRUE SKIN SAVER
When it comes to superfoods for glowing skin and calming inflammation, one tiny orange berry is making a big impact: sea buckthorn. This bright, tart fruit grows on a thorny shrub in cold climates and has been used for centuries in traditional medicine across Europe and Asia. Now, modern research is confirming what ancient healers already knew—sea buckthorn is a powerhouse for skin health, especially for those struggling with eczema, dryness, or inflammation.
A Rare Source of Omega-7
What sets sea buckthorn apart from other berries is its rich concentration of omega fatty acids— including omega-3, 6, and the rare omega-7. Omega-7 (palmitoleic acid) is a key component of skin, mucous membranes, and cell repair. It supports skin elasticity, reduces inflammation, and helps the body retain moisture. This makes sea buckthorn a natural ally for people dealing with eczema,
By Alyssa Ingram
psoriasis, rosacea, or even acne.
In addition to omega-7, sea buckthorn is packed with vitamins C and E, both of which are powerful antioxidants that fight free radicals and promote collagen production. That means firmer, more youthfullooking skin with fewer fine lines and less redness.
skincare products. The oil has a deep orange color due to its high betacarotene content and a slightly earthy, fruity scent.
Add the oil to smoothies, drizzle it over yogurt, or take it in capsule form for daily skin support. When applying topically, look for diluted formulations or creams made specifically for sensitive skin.
More than just a trendy berry
Sea buckthorn is a true skin savior. Whether you’re looking to calm eczema, boost hydration, or simply glow from within, this omega-packed superfood offers natural support for healthier, happier skin. applying topically, look for diluted formulations or creams made specifically for sensitive skin.
Eczema Relief from the Inside Out
Sea buckthorn oil— especially when taken as a supplement—has been shown to reduce the itchiness, flakiness, and inflammation associated with eczema. Its anti-inflammatory properties help soothe irritated skin, while its essential fatty acids support skin repair and hydration. It can also be applied topically for targeted relief on dry patches or inflamed areas.
Easy Ways to Add Sea Buckthorn to Your Routine
Sea buckthorn is available in a variety of forms, including juices, oils, capsules, and
LETTUCE TURN OVER A NEW LEAF.
Come try our Summer Salad options like our Strawberry Orange Walnut Salad, our Chicken and Chimichurri Steak Salad & Our Chicken Salad Salad!
natural beauty
DIY
HERBAL FACE STEAMS FOR CLEAR SKIN
Looking for a simple, soothing way to refresh your skin and breathe a little easier?
Herbal face steams are a natural beauty ritual that’s been used for centuries to open pores, cleanse the skin, and relieve sinus pressure—all from the comfort of home. Using warm steam infused with herbs and flowers, this practice gently hydrates the skin, loosens dirt and blackheads, and delivers the calming, healing properties of plants straight to your pores and airways.
Give your skincare routine a botanical boost—naturally
By Ellie Gardner
Benefits of Herbal Face Steaming Steaming opens up your pores, allowing sweat and impurities to rise to the surface. This makes it easier to cleanse your skin and absorb masks or treatments that follow. Herbal steam also increases circulation, giving you a healthy glow. If you're feeling congested, certain herbs like eucalyptus or peppermint can help ease sinus pressure and support clearer breathing.
How to Make a DIY Herbal Steam
All you need is a bowl of hot water, a towel, and a handful of herbs.
Here’s a simple stepby-step guide:
1. Boil 4–6 cups of water and pour it into a large heatproof bowl.
2. Add 1–2 tablespoons of dried herbs or a few fresh sprigs. Let them steep for a minute.
3. Place your face over the bowl, about 8–10 inches away.
4. Drape a towel over your head and the bowl, creating a tent to trap the steam.
5. Close your eyes, breathe deeply, and enjoy the steam for 5–10 minutes.
Best Herbs for Skin and Sinus Relief
• Chamomile – Soothes sensitive or inflamed skin and calms the mind.
• Lavender – Balances oily skin and promotes relaxation.
• Rose petals – Hydrate and tone while adding a light, calming scent.
• Eucalyptus – Great for clearing sinuses and relieving nasal congestion.
• Peppermint – Energizing and cooling, it also helps open up airways.
• Thyme or Rosemary –Antibacterial and purifying, ideal for acne-prone skin.
Tips for a Safe Steam
• Steam no more than once or twice a week.
• Always keep your face a safe distance from the hot water to avoid burns.
• Follow up with a gentle toner and moisturizer to lock in hydration.
Health-TEA
OR
Easy No-Bake
Berry Tarts
By Nellie Palmer
INGREDIENTS
Ingredients:
For the crust:
• 1 cup rolled oats
• ½ cup almonds or walnuts
• 6 Medjool dates, pitted
• 1 tablespoon coconut oil or nut butter
• Pinch of salt
For the filling:
• 1 cup plain or vanilla Greek yogurt
• 1 tablespoon honey or maple syrup
• ½ teaspoon vanilla extract
Toppings:
• 1 cup mixed fresh spring berries (strawberries, raspberries, blueberries)
• Fresh mint leaves
• Optional: edible flowers or a light dusting of powdered sugar
DIRECTIONS
Make the crust:
In a food processor, pulse oats, nuts, dates, coconut oil, and salt until the mixture holds together when pressed. Press the mixture evenly into the bottoms and sides of 6 muffin tin cups (lined with paper liners or silicone cups). Chill in the fridge or freezer for 15–20 minutes to set.
Mix the filling: In a bowl, stir together Greek yogurt, honey, and vanilla.
Assemble the tartlets: Remove crusts from the muffin tin and fill each with a spoonful of the yogurt mixture.
Add the toppings: Decorate with fresh berries, mint leaves, and edible flowers if using. Serve immediately or chill until ready to serve.
Enjoy!
Dance Your Way Fit
WHY MOVEMENT TO MUSIC IS THE BEST EXERCISE YOU'RE NOT DOING
By Alyssa Ingram
IF THE THOUGHT OF SLOGGING THROUGH ANOTHER TREADMILL SESSION MAKES YOU WANT TO SKIP YOUR WORKOUT, IT’S TIME TO CHANGE THE TUNE— LITERALLY. DANCE ISN’T JUST FOR PARTIES OR WEDDINGS; IT’S A FULL-BODY WORKOUT THAT BOOSTS YOUR FITNESS, LIFTS YOUR MOOD, AND IS ACTUALLY FUN. WHETHER YOU’RE GROOVING IN YOUR KITCHEN OR TAKING A ZUMBA CLASS, MOVING TO MUSIC MAY BE THE BEST EXERCISE YOU’RE NOT DOING.
WHY DANCE
WORKS
Dancing combines cardio, strength, flexibility, and coordination into one dynamic session. You don’t need equipment, a gym membership, or even a lot of space. Just press play on your favorite playlist and start moving. Unlike repetitive workouts, dancing engages both your body and brain. It challenges your memory, reaction time, and rhythm, which makes it particularly beneficial for brain health and longevity. Plus, because dance routines are set to music, the time flies—and that makes it easier to stick with.
CALORIE BURN WITHOUT THE BOREDOM
Depending on intensity, dancing can burn 200–400 calories in just 30 minutes. High-energy styles like hip-hop, salsa, and dance cardio classes raise your heart rate and keep it there, offering the same cardiovascular benefits as running or cycling—minus the monotony.
A MENTAL HEALTH BOOSTER
One of dance’s biggest benefits is how it makes you feel. Movement to music naturally increases endorphins and dopamine, those feel-good chemicals that help reduce anxiety and fight off depression. Studies have shown that people who dance regularly report lower stress levels and higher self-confidence.
All ages, all abilities
From toddlers to seniors, dance is accessible to everyone. You can adapt it to your level—whether you're recovering from an injury, just starting out, or looking for a high-intensity workout. Chair dancing, ballroom, belly dance, and TikTok trends all count!
GETTING STARTED
Don’t overthink it. Start by putting on a song you love and moving however you feel. For a little more structure, try free dance classes online, a dancebased fitness app, or a local studio. Group classes like Zumba, Jazzercise, and barre can add a social element and keep you motivated.
Dancing isn’t just joyful—it’s incredibly effective for your body and mind. So next time you’re looking for a workout that doesn’t feel like work, dance your way fit. Your heart, muscles, and mood will thank you
Metabolism Myths
WHAT ACTUALLY WORKS TO BOOST FAT BURN
By Grant Parker
When it comes to losing weight or maintaining a healthy body, metabolism often takes the spotlight. It’s blamed when the scale won’t budge and praised when the pounds fall off. But how much do we really understand about metabolism—and what truly helps boost fat burn?
LET’S START BY BUSTING A FEW COMMON MYTHS.
Myth #1: Thin people have faster metabolisms. Surprisingly, larger bodies burn more calories at rest simply because they have more tissue to support. Metabolism is influenced more by muscle mass, age, gender, and activity level than by size alone.
Myth #2: Metabolism slows drastically with age. While metabolism does gradually decline over time, the drop isn’t as dramatic as most think. Much of the
slowdown is due to decreased muscle mass and less movement—not just age itself.
Myth #3: You can "trick" your metabolism with spicy food or ice water.
While certain foods like chili peppers may cause a temporary increase in calorie burn, the effect is small and short-lived. Drinking cold water helps keep you hydrated, which is important for metabolic function, but it's not a fat-burning hack.
SO, WHAT REALLY WORKS?
1. Build and maintain muscle. Muscle burns more calories than fat—even at rest. Incorporate strength training two to three times a week to help preserve lean muscle mass and support a healthy metabolic rate.
2. Don’t skip meals. Undereating or extreme dieting can actually cause your metabolism to slow down as your body
conserves energy. Eat balanced meals throughout the day with protein, fiber, and healthy fats to keep your metabolism stable.
3. Move more, sit less. Daily movement—whether it’s a walk, dancing, or gardening—helps keep your metabolism humming. Even short bursts of movement throughout the day can add up.
4. Prioritize sleep. Poor sleep can negatively affect the hormones that regulate appetite and metabolism. Aim for 7–9 hours of quality sleep each night to support overall fat-burning efficiency.
5. Stay hydrated.
Every cellular process, including metabolism, relies on water. Drinking enough fluids helps your body operate at its best.
There's no magic trick, pill, or single food that will "rev up" your metabolism overnight. But by focusing on muscle-building, smart eating, daily movement, and rest, you’ll support your body’s natural ability to burn fat more efficiently.
Bassem W. Mazloum, M.D.
Benefits of Tallow Skincare
1) Grass-fed beef tallow closely resembles the fats in human skin making it a highly effective natural moisturizer.
2) Tallow contains vitamins A, D, E, and K, which are essential for skin health.
3) Grass-fed beef tallow has a natural anti- inflammatory effect on the skin, which makes it good for soothing eczema or psoriasis.
4) Tallow effectively maintains the skin's natural barrier, helping to protect from toxins, and bacteria.
5) Contains nourishing fatty acids like conjugated linoleic acid (CLA), which has been linked to various health benefits.
6) Grass-fed beef tallow is non-comedogenic, meaning it does not clog pores.
7) Hypoallergenic: It's unlikely to cause allergic reactions, making it suitable for sensitive skin.
8) Long shelf life: When stored correctly, making it a more stable option for skincare products.
UNDERSTANDING APTOGENS
UNDERSTANDING APTOGENS
Nature's Answer to Stress
By Lindsey Peters
IN OUR FAST-PACED WORLD, STRESS HAS BECOME A CONSTANT COMPANION FOR MANY. WHILE SHORT-TERM STRESS CAN BE BENEFICIAL— HELPING US STAY ALERT AND FOCUSED— CHRONIC STRESS TAKES A TOLL ON OUR HEALTH, AFFECTING EVERYTHING FROM SLEEP AND DIGESTION TO MOOD AND IMMUNE FUNCTION. THIS IS WHERE ADAPTOGENS, A UNIQUE CLASS OF HERBS AND NATURAL SUBSTANCES, COME INTO PLAY.
What Are Adaptogens?
Adaptogens are natural compounds—often herbs, roots, or mushrooms—that help the body “adapt” to stress, whether physical, emotional, or environmental. The concept originates from traditional healing systems such as Ayurveda and Traditional Chinese Medicine, but modern science is beginning to catch up, with studies showing that adaptogens support the adrenal glands, help balance hormones, and improve resilience to stress over time. Unlike caffeine or sugar, which stimulate a short-term energy spike, adaptogens work more subtly and gradually, promoting balance (or “homeostasis”) in the body’s systems. This means they can calm you when you're anxious or energize you when you're fatigued—depending on what your body needs.
Popular Adaptogens and Their Benefits
1. Ashwagandha – Known as the “Indian ginseng,” ashwagandha is celebrated for reducing cortisol (the stress hormone), promoting restful sleep, and supporting thyroid health. It's particularly useful for managing anxiety and chronic stress.
2. Rhodiola rosea – Often used to enhance physical endurance and mental clarity, Rhodiola is great for combating fatigue, especially stress-related exhaustion. It’s popular among athletes and busy professionals alike.
3. Holy Basil (Tulsi) – Revered in Indian households, this fragrant herb supports immune function, lowers inflammation, and helps regulate blood sugar—all while calming the nervous system.
4. Reishi Mushroom –Dubbed the “mushroom of immortality,” reishi has powerful immune-boosting and anti-inflammatory properties. It’s often used to improve sleep, ease anxiety, and support long-term wellness.
5. Maca Root – Native to the Andes, maca is known for boosting energy, enhancing libido, and helping the body cope with hormonal changes—especially during menopause.
How to Use Adaptogens
Adaptogens are available in various forms: capsules, tinctures, teas, powders, and even in snack bars or smoothies. While they are generally safe, it's important to use them consistently for a few weeks to notice real benefits. Because they’re not one-size-fits-all, it may take some experimentation to find the right combination for your body and stress type.
Start Slowly and Listen to Your Body
As with any supplement, it’s wise to consult with a healthcare provider—especially if you’re pregnant, nursing, or on medications. Start with one adaptogen at a time and monitor how you feel.
Adaptogens won’t eliminate stress from your life, but they can help you handle it better—naturally and gently. Think of them as part of a larger stress-management toolkit that includes proper sleep, good nutrition, exercise, and mindfulness. With regular use, adaptogens can support your body’s ability to stay calm, focused, and balanced in the face of life’s daily demands.
SugarPeasSnap
A CRISP SOURCE OF VITAMIN C AND FIBER
By Alyssa Ingram
CRUNCHY, SLIGHTLY SWEET, AND REFRESHINGLY GREEN—SNAP PEAS ARE ONE OF SPRING’S MOST DELIGHTFUL VEGETABLES. WHETHER YOU ENJOY THEM RAW, SAUTÉED, OR TOSSED INTO SALADS, THESE CRISP PODS ARE MORE THAN JUST A SEASONAL TREAT. PACKED WITH NUTRIENTS LIKE VITAMIN C, FIBER, AND FOLATE, SNAP PEAS OFFER A TASTY WAY TO SUPPORT OVERALL WELLNESS WITH EVERY BITE.
WHAT ARE SNAP PEAS?
Snap peas, also known as sugar snap peas, are a cross between snow peas and garden peas. Unlike garden peas, you eat the entire pod, which is thick, juicy, and crunchy. Their natural sweetness and satisfying texture make them a favorite among kids and adults alike.
Because they’re typically in season during spring and early summer, snap peas are a great addition to any “eat fresh” plan. And thanks to their sturdy nature, they store well in the fridge for up to a week, making them a great grab-and-go snack.
A NUTRIENT-PACKED POWERHOUSE
Don’t let their small size fool you—snap peas deliver a surprising amount of nutrition:
• Vitamin C: Just one cup of raw snap peas provides over 50% of the daily recommended intake. Vitamin C supports immune health, skin repair, and acts as a powerful antioxidant to protect cells from damage.
• Dietary Fiber: With about 2.5 grams of fiber per cup, snap peas help support digestion, regulate blood sugar, and keep you feeling fuller longer— making them a great snack for those watching their weight.
• Folate and Vitamin K: These essential nutrients contribute to heart health, cell growth, and bone strength.
They’re also low in calories (only about 40 per cup), contain no fat, and offer a bit of plant-based protein.
EASY WAYS TO ENJOY SNAP PEAS
Snap peas are incredibly versatile. Here are a few ways to incorporate them into your meals:
• Raw: Wash and trim the ends, then dip them in hummus or Greek yogurt-based dips.
• Stir-fry: Sauté snap peas with garlic, sesame oil, and a splash of soy sauce for a quick side dish.
• Salads: Slice raw snap peas diagonally and toss them into green salads or grain bowls for extra crunch.
• Roasted: Toss with olive oil and seasonings, then roast at 400°F for 10–15 minutes for a crispy snack.
FRESH, SIMPLE, AND FAMILY-FRIENDLY
One of the best things about snap peas is how kidfriendly they are. Their sweet flavor and satisfying snap make them a fun, healthy alternative to chips or crackers. They’re perfect for lunchboxes, afterschool snacks, or side dishes that don’t require any fuss.
Snap peas are a vibrant, fresh vegetable that deserves a place in your kitchen this season. With their rich content of vitamin C, fiber, and antioxidants, they’re more than just a pretty pod—they’re a simple way to nourish your body and enjoy the taste of spring. So snap into healthy eating and let these crunchy green gems brighten your plate!
Sylvia Flores Uriegas Executive Director
By Grant Parker
We all want the best for our furry companions—plenty of love, exercise, and of course, good nutrition. As pet parents become more health-conscious, many are looking to superfoods not just for themselves but also for their dogs and cats. But while some human foods are packed with health benefits, not all are safe to share. Here's a guide to pet-friendly superfoods that are both safe and nutritious for your four-legged family members.
1. Blueberries
PET -FRIENDLY Super Foods
pet’s digestive system and can ease both diarrhea and constipation. Just a spoonful mixed into their food can make a big difference.
3. Salmon
Cooked salmon is an excellent source of omega-3 fatty acids, which support a shiny coat, healthy skin, and joint function. Always cook the fish thoroughly and avoid seasoning. Salmon oil supplements are also available if fresh fish isn't convenient.
4. Carrots
These tiny fruits are bursting with antioxidants that support brain health and fight inflammation. They’re also low in calories and high in fiber. Blueberries make a perfect training
Crunchy and naturally sweet, carrots are great for dental health and packed with beta-carotene. Serve raw baby carrots as a chew toy for dogs or steamed, chopped pieces for both dogs and cats. They’re a low-calorie, vitaminrich snack.
5. Chia Seeds
Chia seeds are loaded with omega3s, protein, and fiber. Soaked chia can help boost energy, promote hydration, and support digestion. Just be sure to
soak them in water before serving to prevent any digestive discomfort.
6. Coconut Oil
A spoonful of coconut oil can do wonders for a dog’s coat, skin, and energy levels. Some cats also benefit from it in small amounts. Always start with a tiny dose to see how your pet reacts.
Foods to Avoid
While it’s tempting to share all your healthy snacks, remember that grapes, raisins, onions, garlic, chocolate, and avocado are toxic to pets. Always research or consult your vet before introducing new foods.
Superfoods can be a fun and healthy way to bond with your pet while supporting their wellness. In moderation and with the right choices, sharing food can enhance your pet’s health and happiness—while giving you peace of mind that you're giving them the best.
Raising Resilient Kids
Kids today are facing more pressure and distractions than ever before.
From school stress to social media and constant stimulation, building emotional resilience has become just as important as academic success. But resilience isn’t something children are born with—it’s a skill that develops over time. And surprisingly, some of the most powerful tools for nurturing it are found in everyday basics: nutrition, sleep, and routine.
Nutrition: Fuel for the Body and Brain
What kids eat plays a major role in how they feel and function. A diet high in whole foods—fruits, vegetables, whole grains, lean protein, and healthy fats—supports brain development and stabilizes mood. Nutrients like omega-3 fatty acids, magnesium, and B vitamins are especially important for managing stress and improving focus. On the flip side, diets heavy in sugar and processed foods can lead to mood swings, irritability, and poor concentration. Start with small changes: swap sugary snacks for fruit, add veggies to familiar meals, and offer plenty of water throughout the day.
Sleep: The Secret to Emotional Stability
Sleep is where the body recharges and the brain processes everything it’s learned. Without enough rest, children become more prone to emotional outbursts, anxiety, and attention issues. School-aged kids typically need 9–11 hours of sleep per night. Establishing a consistent bedtime
By Alyssa Ingram
routine—such as a warm bath, quiet reading time, and a regular lights-out time—signals to the body that it’s time to wind down. Limit screen time in the hour before bed to improve sleep quality.
Routine:
Creating a Safe, Predictable World
Daily routines give children a sense of security and structure. When kids know what to expect, they feel more in control and better able to handle challenges. Routines also help build healthy habits, like brushing teeth, eating meals at regular times, and doing homework.
Even simple routines—like a morning checklist or after-school snack followed by homework time— can reduce stress and improve cooperation.
The Bottom Line Raising resilient kids doesn’t require perfection—it starts with consistent care. By prioritizing good nutrition, quality sleep, and predictable routines, parents can create
a foundation for emotional strength and healthy development. When kids feel physically strong and emotionally secure, they’re better equipped to bounce back from setbacks and thrive in any environment. Parents should seek professional help when there is trauma involved or persistent discomfort in your child's mood or behavior. Never ignore signs that aren't normal.
Nature and Mental Health
20 MINUTES OUTDOORS MAKES A DIFFERENCE
20 MINUTES OUTDOORS MAKES A DIFFERENCE
By Grant Parker
Feeling overwhelmed, anxious, or mentally drained? The answer may be as simple as stepping outside. In our screen-filled, fast-paced world, we often forget that nature is one of the most accessible and effective tools for supporting mental health. Research shows that just 20 minutes outdoors each day can reduce stress, improve mood, and help restore mental clarity.
The Science Behind the Serenity Time in nature has a measurable effect on the brain. Studies have found that being in green spaces lowers levels of cortisol, the body’s primary stress hormone. At the same time, nature exposure increases serotonin and dopamine, the neurotransmitters that help us feel calm, happy, and motivated.
In one study published in Frontiers
a mountain or wander deep into the woods. A walk in the park, time spent in your backyard garden, or even sitting under a tree counts.
BOOSTING FOCUS AND CREATIVITY
Modern life demands constant attention—from phones, emails, and never-ending to-do lists. This “attention fatigue” can leave us feeling scattered and exhausted. Time in nature gives the brain a break. Natural environments engage what psychologists call “soft fascination”— gentle, non-demanding attention— allowing the mind to reset and recharge.
Even children diagnosed with ADHD have been shown to benefit from nature exposure. Outdoor time improves focus and reduces impulsivity—making it a valuable tool for both kids and adults who need
symptoms of anxiety and depression. The Japanese practice of shinrin-yoku, or “forest bathing,” has been shown to lower blood pressure, heart rate, and stress markers while enhancing overall mood. Beyond the biological effects, nature fosters a sense of connection—to the earth, to others, and to something greater than ourselves. This connection can be deeply grounding, offering peace and perspective during times of emotional strain.
EASY WAYS TO GET YOUR DAILY NATURE DOSE
• Have more family picnics. Everyone in the family benefits from the time outdoors and especially the time together
• Walk in a local park. Even 10 minutes of light walking surrounded by greenery can reset your mind.
• Start a container garden. Even tending to potted herbs can provide a sense of calm.
• Practice mindfulness outdoors. Sit on a bench or under a tree and simply notice the sights, sounds, and smells.
Spending time outdoors can also ease
Creative & MaintenanceGarden Design
By Grant Parker
Gardening is not only a rewarding hobby but also an opportunity for self-expression and creativity. Whether you have a small urban balcony, a spacious backyard or anything in between, there are endless possibilities for designing and maintaining a beautiful and functional garden space.
• Start with a Plan: Before diving into garden design and maintenance, it's essential to have a clear plan in mind. Consider factors such as the size and layout of your garden, the amount of sunlight it receives and your climate zone. Determine your goals and priorities, whether it's creating a serene retreat for relaxation, growing your own fruits and vegetables or attracting pollinators and wildlife.
• Create a Theme or Style: To give your garden a cohesive and harmonious look, consider choosing a theme or style that reflects your personal preferences and complements your home's architecture. Whether you prefer a formal English garden, a cottage-style garden bursting with flowers, a contemporary minimalist design or a tropical paradise, let your imagination guide you in creating a garden that speaks to your unique tastes and interests.
• Play with Color and Texture: Incorporating a diverse range of plants with different colors, shapes and textures is key to creating visual interest and depth in your garden. Experiment with bold and vibrant hues for a dramatic effect or opt for a softer, more subdued palette for a serene and tranquil ambiance. Mix and match plants with varying foliage textures, such as feathery ferns, glossy evergreens and spiky grasses, to add dimension and contrast to your garden beds.
• Utilize Vertical Space: If you're working with limited square footage, don't overlook the vertical space in your garden. Vertical gardening techniques such as trellises, arbors, hanging baskets and wall-mounted planters allow you to maximize space and create a lush green backdrop for your outdoor oasis. Consider growing climbing vines, trailing plants or vertical herb gardens to add vertical interest and create a sense of depth and height in your garden.
• Incorporate Functional Elements: Make your garden both beautiful and practical by incorporating functional elements that enhance its usability and appeal. Install pathways or stepping stones to create a sense of flow and guide visitors through your garden. Add seating areas, such as benches, hammocks or cozy outdoor lounges, where you can relax and enjoy the beauty of your surroundings. Consider adding a water feature, such as a fountain, pond or birdbath, to attract wildlife and create a tranquil ambiance.
• Embrace Sustainable Practices: Sustainable gardening practices not only benefit the environment but also contribute to the long-term health and vitality of your garden. Opt for native plants that are well-adapted to your local climate and soil conditions, require less water and attract native pollinators and beneficial insects. Incorporate organic mulch, compost and natural fertilizers to improve soil health and fertility without relying on synthetic chemicals. Implement water-saving techniques such as drip irrigation, rain barrels and xeriscaping to conserve water and reduce water waste.
• Experiment with Container Gardening: Container gardening is a versatile and space-saving option for gardeners with limited outdoor space or challenging growing conditions. Get creative with containers of all shapes, sizes and materials, from traditional terracotta pots to repurposed crates, barrels and even old wheelbarrows. Mix and match plants with complementary colors and growth habits to create stunning container arrangements for your patio, balcony or doorstep. Consider incorporating edible plants such as herbs, vegetables and fruit trees into your container gardens for a bountiful harvest right at your fingertips.
• Stay on Top of Garden Maintenance: While designing your garden is the fun part, don't forget about the importance of ongoing maintenance to keep your garden looking its best year-round. Develop a regular maintenance routine that includes tasks such as watering, weeding, pruning, fertilizing and pest control. Stay vigilant for signs of plant disease or pest infestations and address them promptly to prevent further damage. Regularly mulch your garden beds to suppress weeds, retain moisture and improve soil health. By staying on top of garden maintenance, you'll ensure that your garden remains healthy, vibrant and thriving for seasons to come.
Sea Buckthorne
Sea Buckthorne SMOOTHIE
BOWL
By Nellie Palmer
INGREDIENTS
• 1 cup frozen mango chunks
• 1 frozen banana
• ½ cup sea buckthorn juice (or 2 tablespoons sea buckthorn purée or oil, diluted in water or juice)
• ½ cup coconut water or almond milk
• ¼ cup plain Greek yogurt (optional for creaminess and protein)
• 1 tablespoon chia seeds or ground flaxseeds
• ½ teaspoon honey or maple syrup (optional)
Toppings (choose a few):
• Fresh berries (blueberries, raspberries, or strawberries)
• Sliced banana
• Granola or puffed quinoa
• Chia seeds or hemp seeds
• Shredded coconut
• Edible flowers for a pretty touch
DIRECTIONS
In a high-speed blender, combine mango, banana, sea buckthorn juice (or purée), coconut water (or almond milk), Greek yogurt, and chia seeds. Blend until smooth and creamy.
Add more liquid if needed to achieve a thick, spoonable consistency.
Pour the smoothie into two bowls and arrange your chosen toppings on top.
Serve immediately and enjoy the energizing, skin-soothing benefits of this superfood bowl!
