JOY Magazine--Winter 2024

ISSUE 01 / 2024

JOY BRINGING ALABAMA TO LIFE

Picture a

BNew etter Year get started on a

happier, healthier, stronger you in 2024

Henry G. Johnson, MD

Julian E. McIntyre, MD

Victor Pena, MD

Summer Bass, CRNP

Justin Lewis, MD

Cheryl Zimmerman, MD

Jasmine Johnson, DO

Excellence in Women’s Healthcare Our skilled providers offer individualized, compassionate care for women in all stages of life, delivering the latest advancements to our patients. When you choose OBGYN Partners, we give you the best healthcare possible with access to Baptist Health’s expansive resources, in a location that is convenient for you.

Welcoming Drs. Jasmine Johnson and Justin Lewis as the newest providers to our practice, now accepting new patients.

In Montgomery at Baptist Medical Center South, Morrow Tower, Suite 806 and 2455 Bell Road.

Call today to schedule an appointment.

334-747-CARE (2273) BaptistCarePartners.org

Because o½,'our generousity, your encouragement, your inspiration, and your giving heart, the Joy to Life Foundation is seeing lives get better in every county in Alabama.

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Because of your incredible support, the 2023 WALK OF LIFE raised over $184,000 and provided almost 1200 mammograms!

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As we enter 2024, the Joy to Life team extends warm New Year’s greetings to you! We wish you a year filled with love, good health and kindness. In this issue, you’ll find an insightful article about setting achievable New Year’s resolutions. It emphasizes the importance of realistic goals for improving your health and well-being, advising against the “go big or go home” mindset that many of us adopt when making resolutions.

The topic of “How to Boost Your Immunity” is also explored in this issue. The article highlights how a strong immune system is the bedrock of a healthy lifestyle and offers simple everyday strategies to enhance immunity.

Sidney Fry’s delectable recipes are a highly sought-after feature in JOY magazine, and this month’s edition, “Cozy Comfort Foods,” is no exception.

Sidney presents a collection of comforting recipes that are perfect for the winter season, focusing on dishes that are both rich and hearty, yet also healthy. Enjoy!

And our “Everyday Joy” section showcases the significant efforts of our team at Joy to Life. Through our collaboration with Baptist Health, the Department of Public Health and other generous community sponsors, we have successfully introduced mobile mammography services to central Alabama. “Joy,” a 24-foot motor coach equipped with state-of-the-art

Photography by Big Dreamz Creative

Hello, everyone.

technology for breast screenings, is revolutionizing access to healthcare for women in rural areas.

Also in “Everyday Joy,” you’ll find a wrap-up of our highly successful October events, including our flagship fundraiser, “The Walk of Life for Breast Cancer.” This year, our Walk of Life returned with renewed vigor, and Joy to Life extends its heartfelt gratitude to everyone who participated in support of our life-saving mission.

We hope you continue to derive value from JOY magazine in 2024. Our team takes great pride in this beautiful, engaging and inspiring publication and is committed to providing you, our readers, with reliable information to help you make choices that enhance your life.

Here’s to Health, Happiness and Joy to Life,

JOY

BRINGING ALABAMA TO LIFE

PUBLISHER JTL Publishing EDITOR Joy Blondheim MANAGING EDITOR Jennifer Stewart Kornegay ART DIRECTOR Erika Rowe Tracy DIGITAL MEDIA PRODUCERS Big Dreamz Creative CONTRIBUTING WRITERS Sidney Fry, MS, RD Jennifer Stewart Kornegay Jennifer Trott Melissa Tate Witt COPY EDITOR Jenny Stubbs CONTRIBUTING PHOTOGRAPHERS Big Dreamz Creative Monica Garmon COVER CREATIVE & PHOTOGRAPHY Nancy Fields/Big Dreamz Creative COVER DESIGN Erika Rowe Tracy

Joy Blondheim Editor & Co-Founder, Joy to Life Foundation

Joy is published three times per year by JTL Publishing. © 2024 All rights reserved. Reproduction in whole or part is prohibited without permission from the publisher.

Joy reserves the right to determine the suitability of all materials submitted for publication and to edit all submitted materials for clarity and space. Joy is not responsible for damage, loss or any other injury to unsolicited manuscripts and/or unsolicited artwork. This includes, but is not limited to, drawings, photography, transparencies or any other unsolicited material. Joy does not knowingly accept false or misleading advertising or editorial. The publishers do not assume responsibility should such advertising or editorial appear. Joy is a news magazine with information on health, leisure activities and a healthy lifestyle. Readers are advised to consult their physicians before participating in any sport or fitness activity or starting any exercise, dietary or nutritional program published in Joy.

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06 FEATURES CONTENT

24 FIT FOR KIDS

Attitude of Gratitude

10 EVERYDAY JOY

News & Happenings with the Joy to Life Foundation

28 FORWARD MOTION

18 THE DISH

31 IN BALANCE

Cozy Comfort Food

Health Club Etiquette Boost Your Immunity

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BRINGING ALABAMA TO LIFE

GET REAL Make goals achievable, tangible and include short-term benchmarks to keep you moving forward in your journey.

k n i h t e R your s n o i t u l o s

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88%

of those who set New Year's resolutions fail

It’s a new year, so it’s time for a brand new you, right?

Before you commit to a long list of lofty aspirations, consider starting small and instead, creating healthy habits that lead to long-lasting lifestyle changes.

Reach for the stars. Aim high.

We get these instructions for living our best lives all the time. But when it comes to New Year’s resolutions, if you get stuck in the “go big or go home” mindset, you may be setting yourself up for failure.

This is especially true when it comes to resolutions revolving around your diet, fitness and general wellbeing.

A study from the University of Bristol involving 3,000 people showed that 88 percent of those who set New Year’s resolutions fail, despite the fact that 52 percent of the study’s participants were confident of success at the beginning.

According to many health experts, while each of our annual “do better” goals should be specific to our personal values and aspirations, they should still share one common attribute: attainability.

When it comes to making healthy choices about eating, exercising, resting and selfcare, it’s key to be realistic.

Make goals achievable, tangible and include shortterm benchmarks to keep you moving forward in your journey. This approach is the best way to turn choices into habits. Here’s some practical advice.

Just be you.

Figure out what wellness means to you.

What does your health look like now? And, where do you want it to be long term? Do you want to have more zen, more energy, more strength, increased mental clarity and focus, or all of the above? Use your answers to these questions as a foundation to build resolutions that will stand the test of time.

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Remember to be specific to your personal values and aspirations.

Be kind (to yourself).

As you work toward your identified wellness goals, recognize that some of the hardest to overcome hurdles are the things you say to yourself. Negative self-talk will have you stopping before you start, so be mindful of your own inner conversations.

Picture a better new year.

Change is never easy, but it is doable. And something we owe ourselves. Maybe the right resolution is to be kind to ourselves and make our health a priority while understanding— and even enjoying—the process to get there.

Make goals attainable but also actionable.

Reap the rewards.

Many resolutions are aspirational but have no plan of action behind them. And if there’s no action, there is no change. Put some intentional effort into flipping your goals from resultsbased (I will lose 20 pounds) to action-based (I will do – or not do—X—to help me lose 20 pounds).

Write them down.

Multiple studies show that you’re more than 40 percent more likely to reach goals and make choices in keeping with your priorities when you put pen to paper.

Don’t go it alone.

Teamwork makes the dream work. In addition to setting achievable goals and realistic benchmarks to help you reach them, it’s also helpful to have a support network of likeminded friends for encouragement and accountability.

If needed, reach out for assistance from support groups or even a counselor or therapist.

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The mental, physical, social and spiritual benefits you’ll gain from healthy habits are many, but while you’re on your change-making journey, develop a plan for rewarding yourself.

Treat yourself when you hit benchmarks with some activity or item (a pedicure, an afternoon movie, a new pair of shoes, a makeover or a trip with friend). But make sure your reward is not in conflict with whatever you’re trying to eliminate, decrease or change in your life; a smoker working to quit doesn’t reward themself with a cigarette.

Change is never easy, but it is doable.

And something we owe ourselves. Maybe the right resolution is to be kind to ourselves and make our health a priority while understanding —and even enjoying—the process to get there.

JOYTOLIFE.ORG

Good Habits to Have

Harness plant power:

While specifics on the habits you hope to form depend on your answer to “What does wellness mean to me?”, everyone can benefit from adding more fruits, veggies, grains, nuts and seeds to their eating routine. And it’s easy! A plant-heavy diet yields multiple positives; you really can’t over-do it when it comes to these nutritional powerhouses, packed with the fiber, vitamins and minerals that are essential to overall health, supporting your immune system and fueling the energy you need each day. Begin by bumping up whatever amount of fruits and veggies you’re eating now. Add one vegetable to things you already enjoy eating, like eggs and soups. Or add fruit to yogurt.

Eat more probiotic and prebiotic-rich foods:

A healthy gut supports your overall health, and what you put in your body plays an essential role in achieving gut health. Increase your good gut bacteria with probiotic-rich foods such as yogurt, kefir, sauerkraut and kimchi, and remember to add prebiotic-rich foods like onions, bananas and asparagus to help feed those good bacteria in your gut.

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BRINGING ALABAMA TO LIFE

Embrace herbs and spices: Using more herbs and spices in your recipe repertoire is a healthy way to enhance a dish’s taste without additional sodium or fat, but they have their own inherent nutritional value too.

Create a relaxation routine—and use it:

When we hit our stress ceiling, it’s easy to seek comfort in all the wrong places: alcohol, shopping and sugar- and salt-laden, emptycalorie foods. Emotional eating is a battle for many, and the multiple, sometimes competing, demands on our time and energy require us to be proactive to fight it. You can’t completely eliminate stress, but you can prioritize getting a handle on how we manage it. And for that, you need a plan. Identify what helps you let go—a walk, a good book, a long bath—and then set aside some time for it on a regular basis.

everyday

NEWS & HAPPENINGS WITH THE JOY TO LIFE FOUNDATION

Photography by Big Dreamz Creative

BIG, PINK NEWS!

Joy

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Gr eat Way s to find us :

TAKING IT TO THE STREETS

Visit joytolife.org and click on the “podcast” menu button to tune in to all our episodes.

MOBILE MAMMOGRAPHY IN CENTRAL ALABAMA Mammography is going mobile thanks to "Joy", a 24-foot motor coach staffed

by Montgomery Cancer Center medical professionals. The mobile mammography

PODCASTS. JOY MAGAZINE. SOCIAL MEDIA. Get news and information in a variety of formats­.

Find them all at joytolife.org.

unit will travel to communities throughout central Alabama to provide convenient and accessible breast cancer screenings to underserved communities. Early detection is crucial in the fight against cancer, and "Joy" will be providing state-of-the-art 3D imaging to thousands of people.

JOIN OUR NEWSLETTER AT JOYTOLIFE.ORG TO GET JOY TO LIFE EVENTS, GOOD NEWS AND EVEN RECIPES DELIVERED DIRECTLY TO YOUR EMAIL INBOX.

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WAL

RECAP

3 2 0 2 K OF

E F I L

The Joy to Life Foundation’s 2023 Walk of Life was like no other, with ALMOST 2,000 ENTHUSIASTIC PARTICIPANTS and such an amazing amount of funds raised that we left our goal of $150,000 in the dust! The event

RAISED MORE THAN $184,000, which represents more than 1,180 MAMMOGRAMS. It was truly a one-of-a-kind day that will make a huge difference in the lives of countless women and men throughout Alabama. Thanks to all who continue to walk with us in our life-saving mission.

PHOTOGRAPHY BY BIG DREAMZ CREATIVE AND MONICA GARMON

N I W K L A A BIG W

LIVE HERE. GIVE HERE.

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SERVICES COVERED

BY JOY TO LIFE FUNDING IN ALABAMA:

1,180+ MS A R G O M M A M FUNDED Mammograms & Ultrasounds

Physician Consults & Specialists

Surgery & Biopsies

Follow-Ups

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BRINGING ALABAMA TO LIFE

FUNDRAISERS

A BIG THANK YOU

TO OUR SUPPORTERS

TOP 10

NANCY G HERRON CYNTHIA CALVIN MILLIE JOHNSON ARNEA LINDEN MICHELLE DAVIS TERI SHEWMAKER MERINDA HALL PATRICIA HAMPTON HAYDEN MCDONALD MEL RUSSELL

TOP 10 TEAMS

FOREVER MSBEWILL KINEDYNE BOSOM BUDDIES STRONGER TOGETHER IN PINK MONTG.ANTIOCH MATRON 7 GKN AEROSPACE FAITH WALKERS OMEGA CHI OMEGA CHAPTER AMY'S PINK LADIES WOMEN OF HOPE

LIVE HERE. GIVE HERE.

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everyday

Joy

NEWS & HAPPENINGS WITH THE JOY TO LIFE FOUNDATION

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EVEN MORE JOY

Our co-founder Joy Blondheim had an opportunity to raise breast cancer awareness and share the importance of early detection at the historic Rosa Parks Museum at Troy University as part of their Breast Cancer

THERE'S EVEN MORE TO BE JOYFUL ABOUT

Awareness Forum. Thanks to everyone involved for the opportunity.

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COCA COLA BOTTLING HEATLH FAIR Evelyn Lawson and Joy Blondheim had a chance to share important breast health information at the annual Montgomery Coca Coca Bottling Health Fair.

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ASE CREDIT UNION DONATION Our Walk of Life was full of wonderful moments,

KINEDYNE DONATION The folks at Kinedyne outdid

but the folks with ASE Credit Union kicked it all off

themselves this year in their support of Joy to Life. Their

with an unexpected (but very appreciated) check

employees raised money and, if they met their goal,

presentation of $15,000. We can’t say “thank you” enough to ASE and all our Walk sponsors for helping to make incredible things happen!

LIVE HERE. GIVE HERE.

BREAST CANCER AWARENESS FORUM

the company matched their donation. Not only did the employees reach their goal, they surpassed it! Joy Blondheim had the chance to visit and share in the excitement.

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BREAST CANCER AWARENESS MONTH IN MONTGOMERY Joy and Dickie Blondheim and others in the breast cancer community came together as the Montgomery County Commission declared October as Breast

PRE-K PINK OUT Our Evelyn Lawson visited McKee

Cancer Awareness Month in Montgomery County.

Pre-K to celebrate the winner of their “Pre K Pink Out.”

Among other points, the declaration encouraged all

Miss Park’s class won by raising the most pennies and

residents "to assist in the fight against breast cancer.

led the parade! Thank you all for your support and your donation to help us continue to fight breast cancer.

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06 BUSTIN' FOR A CURE T-SHIRTS Thanks to Michael Hughes and the Montgomery Trooper Post for dropping by with a $1,000 donation from the sale of their “Bustin’ For A Cure” t-shirts!

What a unique way to show support! Way to go, y’all.

SIMPLY SOUTHERN TV Joy and Dickie Blondheim recently had a chance to sit down and talk about all things Joy to Life with a crew from Simply Southern TV. Look for them on a TV near you this month!

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PINK LADY WALK For the 9th year, race director Sharon Carter held the Pink Lady Walk in Athens, Alabama. All the proceeds of this year’s walk went to the Joy to Life Foundation. Thank you to everyone who attended and gave so we can continue our fight against breast cancer!

BRINGING ALABAMA TO LIFE

LIVE HERE. GIVE HERE.

the dish

Please a crowd.

Double up these delicious dishes to share a good meal in great company.

COZY COMFORT FOODS

Winter weather got you craving the literal and figurative warmth of comfort food? We have you covered with these cozy dishes that are rich and hearty and yet healthy at the same time. Add these recipes to your repertoire and dig in to some delicious, nutritious meals this season.

BY SIDNEY FRY, MS, RD

Serve over warm grains and top with avocado and toasted walnuts. Add hot sauce, additional lime juice and fresh herbs, if desired.

Very Veggie Chilli SERVES 8

This vegetarian chili is lean. It’s clean.

And it’s meanly delicious. And the best part is that once you’ve done all the prep—spoiler alert; there’s a bit of chopping involved—you are left with a simple one-pot wonder, full of immunity-boosting beans, veggies, herbs and spices all rich in antioxidants, amino acids and belly-filling fiber.

Mushrooms are the secret star of this dish; they’re like sponges, soaking up every bit of the smoky, spicy seasonings. Canned tomatoes make for a simple, convenient chili base. And the longer the mushrooms simmer in the base, the more flavor they’ll drink in.

The two types of beans (black beans and chickpeas) deliver a hefty dose of plant-based protein, and the whole grains (in the form of brown rice or quinoa) add body.

When topped with crunchy walnuts and creamy avocado, the result is one satisfying bowl full of tantalizing flavors, textures and aromas, plus immunity-boosting nutrition.

This soup freezes well, too, so even if you aren’t feeding a large crowd (Super Bowl Sunday is just around the corner!), you can freeze leftovers in individual containers to have a hearty meal quick at hand for those extra cold winter nights that sometimes sneak up on us in the South.

INGREDIENTS 2 tablespoons olive oil 1 small red onion, finely chopped 2 red bell peppers, stemmed, seeded, and chopped 1 jalapeno pepper, finely chopped 1 1/2 pounds mushrooms, preferably portobello, gills removed and coarsely chopped 1 1/2 teaspoons mushroom seasoning or chipotle chili powder 3/4 teaspoon kosher salt 1/2 teaspoon black pepper 6 garlic cloves, minced 3 tablespoons chili powder 1 tablespoon ground cumin Two (14.5-ounce) cans diced tomatoes with basil, oregano, and garlic (undrained) One (15-ounce) can organic black beans, drained and rinsed One (15-ounce) can organic chickpeas, drained and rinsed 1 large zucchini, diced or shredded 2 cups frozen corn kernels 2 tablespoons fresh lime juice 2 cups hot cooked quinoa or brown rice 1 ripe avocado 1/2 cup toasted walnuts Hot sauce, fresh lime juice, fresh herbs for serving DIRECTIONS

Heat oil in a large heavy Dutch oven over medium high heat. Add onion, bell pepper and jalapeno; cook 4 to 6 minutes or until vegetables are tender. Add mushrooms and either mushroom seasoning or chipotle chili powder, salt and pepper. Cook 5 minutes. Add garlic, chili powder and cumin, stirring well to coat vegetables. Cook 2 minutes. Stir in tomatoes and 2 cups of water. Bring to a boil. Reduce heat, simmer 20 minutes. Add beans and chickpeas, simmer 10 minutes. Stir in zucchini and corn, adding more water, ½ cup at a time, if chili is too thick. Cook 10 minutes or until zucchini is tender. Stir in lime juice.

Skillet Chicken Pot Pie with Black Pepper Parmesan Biscuits

SKILLET POT PIE: 2 tablespoons olive oil 1 tablespoon butter 1 1/2 cups chopped carrots 1 small onion, chopped 1 cup chopped mushrooms 4 cloves garlic, minced 2 teaspoons fresh thyme leaves 1/2 teaspoon kosher salt 1/3 cup all-purpose flour 1/2 cup dry white wine 2 cups low sodium chicken broth 2 cups skinless rotisserie chicken (both breast and thighs), shredded 1 cup frozen peas

SERVES 8

This bubbling one-dish pot pie is a stick-toyour ribs dish that’s simple, satisfying and surprisingly easy to pull together. Skilletcooking the pie filling makes for quick prep and clean up and allows the flavors to just keep melding together. I like using oil with just a smidgen of butter to glaze the tender veggies: traditional onions, peas and carrots plus meaty mushrooms. I further embellish them with fresh thyme and a hint of white wine. Rotisserie chicken is a huge time-saver, and I like using both dark and light meat to add a bit of umph to the filling.

To make pot pie:

And don’t forget the topping! There’s something very Southern about using drop biscuits to delicately cover this deep dish of yum. These biscuits hold a hint of parmesan and a crack of black pepper, and both add a little pop to these pillows that are perfect for sopping up the savory pie filling and sauce. You can dollop the biscuit dough right on top of the pie, or you can bake them separately. I like to bake them first, so the biscuit bottoms get a nice crust. You can also personalize your pot pie’s filling. Add butternut squash, thinly sliced kale or walnuts to the mix.

BLACK PEPPER PARMESAN BISCUITS 1 1/2 cups whole wheat flour (7.5 ounces) 1/4 cup grated parmesan cheese 1 1/2 teaspoons baking powder 1/4 teaspoon baking soda 1/2 teaspoon sugar 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 3/4 cup cold buttermilk 6 tablespoons melted butter

Preheat oven to 425 degrees. Melt oil with 1 tablespoon butter in a large cast iron skillet over medium heat. Add carrots, onion, mushrooms, garlic, thyme, and salt. Sauté, stirring occasionally, 6- to 8 minutes until vegetables are tender and just cooked through. Add flour; stirring well to coat all vegetables. Cook, stirring constantly until flour begins to brown, about 3 minutes.

Add wine and cook until evaporated, about 3 minutes, stirring with a wooden spoon to scrape up any browned bits on the bottom of the skillet.

Add broth, ½ cup at a time, stirring well. Simmer 5 minutes or until sauce thickens. Add chicken and peas, season to taste with additional salt and pepper. Bake at 425° until bubbly, about 25 to 30 minutes.

To make biscuits: While pot pie bakes, lightly

spoon flour into dry measuring cups. Whisk flour, cheese, baking powder, baking soda, sugar, salt, and pepper in a large bowl. Combine buttermilk and melted butter in a small bowl, stirring until butter forms small clumps. Add buttermilk mixture to flour mixture; stir until just

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incorporated (do not overmix) and batter pulls away from sides of bowl. Drop batter into scant ¼-cup mounds onto a baking sheet lined with parchment paper. Flatten slightly with the back of a spoon or spatula. Bake at 425° for 11 to 14 minutes or until golden brown and crisp.

Top pot pie with biscuits; serve immediately.

MEET THE MAKER, SIDNEY FRY Sidney Fry is a two-time James-Beard-Award-winning food and nutrition writer who loves creating simple, healthy recipes and thoughtful, actionable content for the hungry consumer. A healthy living proactivist, Sidney is also a registered dietitian nutritionist, recipe developer and mama of three based in Birmingham, Alabama.

Personalize your pie. Add butternut squash, thinly sliced kale or walnuts to the mix.

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Double Chocolate Olive Oil Cookies MAKES 16 COOKIES

These cookies are jam-packed with chocolate, chocolate, chocolate and all the right rich, decadent things, but I’ve made them healthier, too, with olive oil instead of butter, better-for-you-flour and far less sugar than classic cookie recipes.

The cocoa powder increases the concentration of good-for-you flavonoids and polyphenols. It also replaces some of the flour, making these cookies more flavorful and tender. Then there’s a hefty serving of semi-sweet or dark chocolate (your preference)–in two different formats.

I like to use a little bit of shaved chocolate so that it just melts right into the batter. I like to use chips because what’s not to love about chocolate chips in a cookie?

Almond butter lends a nuttiness that works wonderfully with either whole wheat flour OR almond flour (I tested both, and each version came out beautifully). The true key to this recipe is letting it rest.

Olive oil, unlike butter, is liquid at room temperature, so the batter needs time in the refrigerator to solidify the oil and the grated chocolate, which keeps the cookies from spreading too fast and getting too thin while baking. Added bonus: The overnight rest allows the flavors to meld and intensify.

As for the flake salt? Salt is known to intensify our taste buds’ ability to taste the sweetness in foods. It also makes the experience of eating these double chocolate cookies feel wonderfully unpredictable and different, which adds extra excitement.

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Salt is known to intensify our taste buds’ ability to taste the sweetness in foods. It also makes the experience of eating these double chocolate cookies feel wonderfully unpredictable and different.

INGREDIENTS 1/2 cup extra virgin olive oil 2 tablespoons unsweetened almond butter 1/4 cup granulated sugar 1/4 cup light brown sugar 1 large egg 2/3 cup unsweetened cocoa powder 1/2 cup whole wheat flour (sub almond flour for gluten free) 1/2 teaspoon kosher salt 2 tablespoons ground flaxseed 1/2 teaspoon baking soda 1/2 cup semi-sweet chocolate chips 1/3 cup grated bittersweet or dark chocolate (60% cacao or greater) Coarse or flake salt, for sprinkling DIRECTIONS

Using a stand mixer or hand mixer, beat together olive oil, almond butter, and both sugars on high speed 2- to 3 minutes. Add egg. Beat an additional 30 seconds or until batter is frothy.

Sift together cocoa powder, flour and salt.

Stir in flaxseed.

Add 1/3 of flour mixture to oil mixture, beat 15 seconds. Repeat with remaining flour mixture, beating 15 seconds after each addition. Gently stir in chocolate chips and grated chocolate.

Scrape down sides of bowl as needed. Batter will be very wet. Cover dough in plastic wrap; refrigerate at least 2 hours, preferably overnight.

Preheat oven to 350°.

Line baking pans with parchment paper.

Scoop or roll dough into 1 ½-inch balls (about the size of a golf ball). Place on lined baking sheet about 2 inches apart. Sprinkle generously with flake salt. Bake 13-15 minutes. Let cool slightly.

FIT FOR KIDS

ATTITUDE GRATITUDE OF

CONSIDER THIS PARENT’S PRACTICAL ADVICE ON HOW TO RAISE GRATEFUL, GIVING KIDS.

BY MELISSA TATE WITT 24

JOYTOLIFE.ORG

As a mom of three, there are plenty of “proud mommy” moments.

BIG TIP Your attitude matters too.

However, my heart absolutely soars when I see my children display kindness or gratitude completely unprompted.

The moment they look into a stranger’s eyes and sincerely thank them, or when they want to help someone in need.

Let’s be honest, when they simply say something sweet to a sibling, or let the other have their way, my heart is full. These moments are the ones we truly pray for, but through the weeds of parenting—the meltdowns, the angry words, the endless wanting (ok, often demanding) of material items—it’s hard to know if the concepts of gratitude and kindness get through.

MODEL THE BEHAVIOR

We’ve all heard our kids say things and realized they learned that phrase from us. If you’re like me, these often are not my proudest mommy moments. However, if they see you practicing gratitude, they will do it as well.

Tell the manager about your fabulous waiter at lunch, or help out in the soup kitchen. Trust me, they’ll notice.

I have heard that gratitude is made up of two things: a positive attitude and the ability to cope. When we find ourselves in a less than ideal situation, it’s best to look for the positives. This is an amazing exercise you can practice daily with your kids and with yourself. Soccer game rained out? What an awesome excuse to stay inside and finish that book! Milk spilled on the floor? Now your kitchen floor is clean, so mark it off your list.

The ability to deal with adversity, pain or suffering is fortitude. It is difficult to not shield our kids from all hard times.

However, living through challenges allows them to recognize how much they have to be thankful for and provides the most growth in wisdom and character. So how do we teach these things? These are big concepts for little minds, but we can instill daily practices to push them in the right direction:

TALK ABOUT IT

When your kids do something unselfish, and it is helpful, acknowledge it. When opportunities to be helpful or more gracious slip by, talk about them. Instead of a lecture, ask how they saw the situation. What were they feeling?

How could it have gone differently?

COUNT THE ROSES & THE THORNS GOOD + BAD

Sharing ups and downs helps kids acknowledge the good each day.

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You’ve heard to count your blessings, and this is an awesome exercise. But I recently heard to count the roses and the thorns. Have your child name a blessing (the rose) and a difficult thing (the thorn) each day. I like this because it helps them learn to validate both the happy and the challenging sides of life, while also opening a discussion about ways to deal with or overcome the thorns.

BRINGING ALABAMA TO LIFE

PRACTICE, PRACTICE

&

GIVE TAKE

Try growing gratitude little by little by showing thankfulness in your home.

GIVE IT AWAY

If your child receives allowance, set aside a percentage for giving to a cause they care about. Once a month, do a toy inventory and see what toys could be passed on. Find opportunities to volunteer their time at environmental cleanups or a visit to an animal shelter.

TEACH LESS IS MORE

It’s easy to want our children to have the things they want most. However, by limiting what they get, we actually give them something much more important. If your child really wants something, perhaps have them save and pitch in on the cost.

THE POWER OF PERSPECTIVE

This is perhaps my favorite tip and a game-changer. Shift perspective.

Instead of saying “I have to,” start saying “I get to.” For kids, “I get to go to school today,” or “I get to play with my little brother.” It really is amazing how that one little word truly makes you stop and think, “I am so lucky.”

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UNDERSTAND THE MEANING OF GIFTS

Every parent’s biggest fear is the response after a child opens an undesirable gift. I remember my oldest daughter opening up one of her fifth birthday gifts to find it was a game she already had. She looked at me with a smug smile, then excitedly looked at her friend and squealed, “I love this game!” Talk with your child about the true meaning of gifts. Her friend picked that out because she knew my daughter would love it.

SAY THANK YOU

This seems obvious, but the basic habit of acknowledging the things others do for us can go a long way in instilling an attitude of gratitude. Kids should verbally say thank you whenever someone does something for them.

Writing actual thank you notes (or drawing thank you pictures) for gifts also helps them process and learn gratitude. Go the extra mile once a month and have your child create a thank you card for someone who’s not expecting it, maybe the bus driver or your mailman.

When you think positive, it gets easier to find the sunshine on a cloudy day.

n o i t c e t e D Early g L i ve s ! i s S av i n

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MOTORCYCLE

When you PICK the PINK tag, Joy to Life Foundation puts that money to work

saving lives in every Alabama county. 100% of the funds pay for mammograms, biopsies, ultrasounds and office visits for women & men who are desperate for help. Over 98,000 mammograms have been provided and hundreds of lives have been saved thanks to you!

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GIVE HERE

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FORWA RD MO

JOINING A HEALTH CLUB IS A GREAT WAY TO PROGRESS ON YOUR FITNESS JOURNEY. Rain or shine, cold or hot, the inside of a gym remains dry and at consistently comfortable temperature. But there’s another benefit too: You’re not alone.

And while there’s often a comradery that forms between patrons, when folks don’t follow the facility’s rules and forget basic manners, the health club experience can be as tortuous as exercising outside on a sweltering summer day.

Walking into a gym can be quite intimidating for anyone, whether you are in peak physical condition or just getting started. I can remember feeling overwhelmed as I watched so many people navigating the equipment with such ease.

A first-time visit raises questions: How does this machine work? How long can I stay on the equipment? Is it okay to ask someone when they will be finished? Am I allowed to use more than one piece of equipment at a time? Can I play my music for all to enjoy?

Ashley Jenkins, owner of Fierce Personal Training in Montgomery, shared some of her tips, starting with, “If you don’t know, ask.” Trainers and staff are there to make you feel more comfortable and are always happy to help. And this advice isn’t just about etiquette; it’s about safety too.

Asking for help can prevent injury.

WATCH YOUR FORM.

BEING CONSIDERATE OF OTHERS IS ALWAYS THE RIGHT MOVE, EVEN WHEN YOU’RE IN THE ZONE AND SWEATING IT OUT AT THE GYM. 28

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Next on Jenkins’ list is: “Move over.” She stressed being aware of people’s personal space and the space around you. If you are talking on your phone or get in a conversation with someone, get off the equipment and/or move out of the way.

Your conversations can be distracting to someone who is in focus mode at the gym.

Keep your belongings out of the way of others as well.

MANNERS MATTER

And her No. 1 gym rule is to “Put. Your.

Weights. Away.” It should go without saying, but it’s often the most frequently broken rule. If you find a weight in the wrong spot, be a helper and put it back where it belongs. If you grabbed dumbbells, re-rack them, and do it in the correct order.

WAYS TO MAKE GYM TIME MORE PLEASURABLE FOR YOU AND YOUR FELLOW FITNESS LOVERS:

Also, make sure to wipe down your equipment before and after use. No one wants to follow you on a machine and have it drenched in your sweat. Most gyms have antibacterial wipes that you can use and trash. If you are not sure where your gym’s cleaning items are, ask the staff!

DO

WIPE DOWN YOUR STATION BEFORE AND AFTER USE.

DO

RESPECT PERSONAL SPACE.

DO

ALWAYS ASK IF YOU NEED HELP.

DO

DRESS APPROPRIATELY.

DO

RE-RACK THE DUMBBELLS.

These gym-specific codes of conduct are key to a pleasant workout, but so is the Golden Rule. Remember to treat others the way you would like to be treated. A smile and a nod hello can go a long way if someone feels uncertain in the gym setting. Your subtle gesture acknowledging someone may be just the encouragement they need.

When you make the most of it, working out can be therapeutic. Paying attention to others and being courteous and kind will help keep gym time enjoyable for you and your gym-mates. And when in doubt, remember what your mother told you, “Leave it better than you found it!”

GYM GOLDEN RULE: “DO UNTO OTHERS. . .

AND LEAVE IT BETTER THAN YOU FOUND IT!"

THAT'S A NOPE

AVOID THESE GYM MEMBER MISTAKES:

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DON'T

HOG EQUIPMENT.

DON'T

GRUNT OR YELL EXCESSIVELY.

DON'T

BLARE YOUR MUSIC.

DON'T

TALK ON SPEAKER PHONE.

DON'T

STARE AT, CROWD OR TOUCH OTHERS.

BRINGING ALABAMA TO LIFE

in

Balance

+

BOOST + YOUR IMMUNITY

Dial up the power of your body’s defenses.

+ +

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ADDED BONUSES FOR GOOD HEALTH.

A strong immune system is essential to living a healthy life. Multiple things affect our body’s ability to protect us from and fight off viruses, infections and illness. Some factors are out of our control. But, there are several simple every day steps you can take to boost your immune system, and they go beyond handwashing. These habits will strengthen your immunity from the inside out.

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GET ENOUGH REST

We all know we need the right amount of restorative sleep to feel good and stay energized and productive each day. But lack of sleep can also lessen the effectiveness of our immune system’s core functions. Prioritize rest in your life, both the number of hours and quality of your overnight reset, and ensure you build in periods of non-sleep relaxation for yourself throughout each day, too.

+ GO WITH YOUR GUT

Nutrition is as important at a proper sleep schedule, and good-for-you foods fuel every aspect of your body and support overall health. But ensuring you consume foods that balance and boost your gut microbiome can improve your immune system’s ability to do its vital work. Consider both prebiotic nutrients (like fiber) as well as probiotics to reduce your risk of developing illness.

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LESSEN STRESS

High stress levels negatively impact your immune system, increasing the likelihood that you’ll come down with a cold or some other virus or infection, including skin disorders, autoimmune diseases and digestive woes. Find the stress-busting strategies that work for you and make them a “can’t-miss” part of your daily routine. Overworking is a huge stress trigger for most, so scheduling time to unplug and unwind —like keeping your weekends work free—is critical.

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LIVE WHOLE

ENJOY EACH DAY

Immunity is a physical process but keeping it in top form is not purely a physical pursuit. Being proactive about safeguarding and improving your mental and spiritual health can also benefit your immunity. Get intentional about linking your mind, body and spirit in your wellness efforts by including prayer time, yoga, meditation or whatever fills your cup back up in your routine.

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STAY ACTIVE

Get moving and stay moving.

A consistent exercise routine will do wonders for your mind and body. Recent research has shown that regular physical activity, at least 30-60 minutes per day, can stimulate the movement of immune cells throughout your body, meaning better protection against viruses and infections.

Anything works, from cardio activities like a brisk walk or yard and garden work to resistance training like Pilates and weight training.

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BRINGING ALABAMA TO LIFE

Rolling Out Life-Saving Cancer Screenings PROVIDING MOBILE MAMMOGRAPHY TO RURAL AREAS Montgomery Cancer Center and Baptist Health are unveiling JOY, a state-of-the-art mobile mammography unit to bring enhanced breast cancer screening technology to underserved communities in central Alabama.

The 24-foot, state-of-the-art unit, staffed with Montgomery Cancer Center professionals, will increase healthcare accessibility and education for residents in 12 counties. The JOY team will manage treatment plans in a caring environment that extends beyond the initial screening period, offering comfort and assistance throughout the treatment management process.

While the JOY mobile unit will concentrate on breast cancer screenings, a second mobile unit of Baptist Health’s Driving Hope Initiative will provide general cancer screenings and education in the future.

Learn more at M O N TG O M E RYC A N C E R C E N T E R .C O M / D R I V I N G - H O P E

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BRINGING ALABAMA TO LIFE