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5 SUPER FOOD Nature’s Most Refreshing Drink

8 NATURAL BEAUTY The 6-in-1 Beauty Product Every Woman Needs

14MIGHTY KIDS Overcome Nature Deficit Disorder

15HEALTHY RECIPE Rainbow Summer Salad

16EAT FRESH Is Gluten Just Another Buzz Word?

18BUDGET Hot Tips for Thrifty Travelers.

22RECIPE Grilled Chicken Kabobs with Summer Vegetables

24WELLNESS Healthy Fun in the Summer Sun

26FEATURE From Goal Power to Girl Power

28FEATUREEncourage Healthy Eating

30HEALTHY BODY Break the Rules of Dieting

32DISCOVER Plan a Staycation

34HEALTHY MIND Stop Trying to do it All Do This Instead

36ADVENTURE The Perfect Healthy Family Picnic

NATURE’S mostDRINKrefreshing

By: Alyssa Ingram

WATER DOES A GOOD JOB OF KEEPING YOU HYDRATED, BUT WHEN YOU ARE SWEATING HARD IN THE SUMMER HEAT YOU MAY NEED A LITTLE SOMETHING EXTRA. THE NUTRIENTS FOUND IN COCONUT WATER WILL QUENCH YOUR THIRST AND SATURATE YOUR CELLS TO

Not to be confused with coconut milk, coconut water is the clear liquid found in young coconuts before they mature. While coconut water is actually 94% water, it is loaded with nutrients like calcium, iron, antioxidants, fiber, energy supplying B vitamins, and electrolytes (potassium, sodium, and magnesium) that help maintain fluid balance. Additionally, the bioactive enzymes in young green coconuts help aid digestion and metabolism, potentially helping promote weight-loss. If that’s not fantastic enough, young coconuts may also keep you young. The Cytokinins, an anti-aging plant hormone, found in coconut water regulates growth and aging. These plant hormones regulate cell division and the rate at which plants age. The good news is this same anti-aging effect benefits human cells and tissues, too.

In emergency situations, coconut water has been used as a substitute blood transfusion.This is because coconut water shares the same level of electrolytic balance found in human blood, making it a truly isotonic beverage. Incorporate coconut water into your daily diet as it will keep you super hydrated, regulate your electrolyte balance, possibly help you shed a few pounds, and keep you looking younger.

Fresh coconut water is truly natural, void of added sugars, flavors, and artificial colors.

Here is how it compares to the popular sports drink Gatorade.

We love HARMLESS HARVEST ® because their coconut water is 100% raw, 100% organic, and comes packaged in a BPA free bottle. Harmless Harvest uses high pressure processing to ensure their coconut water is never heated, helping you attain the raw nutrition young coconuts have to offer. Look for Harmless Harvest at local grocers, cafes, etc. or visit www. harmlessharvest.com to locate a supplier near you.

MA GAZINE

executive publishers

Your Logo Here

managing editor

Suzanne Fox

copy editor

Christian Dischler

contributing writers

Adam Sikes

Alyssa Ingram

Amanda Palmer

Nellie Palmer

Grant Parker

Alexa Moore

Michael Kabel

Emily Stockstill

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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THE 6-N-1

BeautyWomanEveryProduct Needs

By: Amanda Palmer

A WOMAN’S BEAUTY BAG CAN CONSIST OF ANYTHING FROM EYE MAKEUP REMOVER,TONER, MOISTURIZER, UP TO SEVERAL OTHER SPECIFIC SKIN CARE PRODUCTS. BUT, ONE ALL-NATURAL BEAUTY PRODUCT CAN QUITE POSSIBLY REPLACE AT LEAST HALF, IF NOT MORE OF THE ITEMS ADDING EXCESSIVE BULK TO YOUR BEAUTY BAG.

So, what is this multifaceted wonder product? It’s coconut oil, of course! Several people cook with it, but never think to add it to their beauty regimen. But, if you can cook with it, that means it’s completely edible and 100% safe to use topically. It is all-natural and void of petro-chemicals, and other harsh ingredients that could adversely affect skin.

Coconut oil is among the most common ingredients found in sun tan lotions, moisturizers, and hair care products, with good reason. Coconut oil is both an excellent moisturizer and skin-protectant, containing a natural skin protection factor (SPF) of 6. The naturally occurring vitamin E, essentially fatty acids, and powerful antioxidants give coconut oil the competitive edge against other common beauty products. Coconut oil compliments your skin, working along with your skin’s natural oils to effectively nourish dry skin and prevent wrinkles. The antioxidants help protect against free radical damage caused by environmental factors—common wrinkle inducers. It even helps keep skin’s connective tissue stay supple, preventing sagging skin. Best of all, coconut oil is long lasting, penetrating deep into the skin, unlike regular beauty products that contain mostly water that quickly evaporates. Coconut oil helps banish the outer layer of dead skin cells, making your face and body appear smoother, contributing to an overall natural glow.

Here are 6 ways to nourish, protect, and restore skin’s beauty with coconut oil:

EYE MAKEUP REMOVER: Take a dab of coconut oil and massage gently and carefully around eyes, being careful not to get it into eyes. Take a moist microfiber towel and gentle wipe clean.

2FACE

WASH: Take a dab of coconut oil and rub into your hands, then gently massage it into your face. Splash your face with lukewarm water, then wipe with a moistened microfiber towel. Pat dry.

3FACE

MOISTURIZER: Take a dab of coconut oil and rub into your hands, then gently massage into your face and neck. Oil will be absorbed in minutes. It will not leave you greasy.

4FACIAL

SCRUBS: Coconut oil can be used along with raw coconut sugar and your favorite essential oil as an invigorating body scrub to loosen dry, dead skin. Formulate 1 to 1 ½ parts coconut oil, to 1 parts sugar, and a few drops of essential oil, for the perfect, all-natural body scrub.

5FULL

BODY LOTION WITH SPF. After showering, massage your entire body with a light coat of coconut oil. It’s especially good for dry, cracked heels. Massage heels and place socks on your feet.

6HAIR

GLOSS. After styling your hair, apply a very thin layer of coconut oil to the palms of your hands then rub onto the ends of your hair.You may also gently massage your scalp with coconut oil, prior to shampooing to help prevent dry scalp conditions.

* Be certain to use products that are organic and expeller-pressed.

MomTheBusy Workout

ARE YOU A BUSY MOM STRUGGLING TO CRAM THE GYM INTO YOUR DAILY SCHEDULE? LET’S FACE IT, SOMETIMES GETTING TO THE GYM REALLY IS IMPOSSIBLE. HOWEVER, YOU CAN STILL BE A FIT MOM BY WORKING OUT WHENEVER AND WHEREVER YOU CAN…EVEN IF THAT MEANS HAVING A LITTLE AUDIENCE TO CHEER YOU ON.

Children love to watch and learn. If they see you working out, they’ll know it is important. If you stick to a workout routine, they’ll know what to expect. Sometimes, they will even want to join in. Let them! Kids can take the seriousness out of working out, and encourage you to have fun. Besides, when they join you, you are motivating them to be active, too. This can benefit their health now and in the future.

Steal only 20 minutes a day to do 3 sets of these 7 exercises. They can all be performed using your own body weight or items around the house. This exercise routine is certain to keep your body tight and toned during your active, busy summer.

Moms that are active:

have energy throughout the day.

perform household chores with ease.

have healthy self-esteem.

tend to have a positive disposition.

are setting a positive role model for kids.

Kids that are active are:

less likely to become overweight as adults.

less likely to develop type 2 diabetes

less likely to have high blood pressure

more likely to have good self-esteem.

less likely to suffer from depression and anxiety.

1

ROCKING HORSE

Stand in a plié squat position. Sink as low as you can. Toes should be pointed outward, keeping knees in safe alignment with toes. Upper body should be erect, stomach pulled in.

Flex your biceps and form a 90 degree angle with each arm. Contract your right side abdominals (oblique muscles) as you bend at your side to bring your right elbow to your right thigh or right knee. Continue this rocking side bend back and forth from your right side, then back to center, and then to your left side for 15-20 reps total.

2 3 MARCHING FRONT PLANK

Get onto the ground in a front plank position. Your weight is supported by your toes and forearms. Keep your body in one straight line. Lift your right foot about 6-8 inches off the floor and then return to starting position, quickly alternating to lift your left foot off the floor. Continue this marching pattern to complete 15 reps. total.

ALTERNATING BICEP CURLS

Stand with your feet shoulder-width apart. Hold one gallon of water (approx. 8.35 lbs) in both hands. Curl your right arm up and then release back down. Keep your shoulder and elbow in alignment throughout the movement. Repeat on left side. Alternate for 15 reps. total.

4 PLIÉ SQUAT

5

RUSSIAN TWIST

Sit on your butt. Hold one gallon of water with both hands and bring in front of your navel.

Lift your feet 12-24 inches off the floor. Lean back slightly and balance.

Begin twisting from your waist while moving the gallon of water from right to left. Complete 15 reps. total. (Beginners, this movement can be performed with your feet on the ground.)

Get into a plié squat position. Legs are very wide, toes pointed outward, keeping knees in safe alignment with toes. Hold one gallon of water with both hands between your legs. Keep your shoulders back to maintain good posture throughout the movement. Begin squatting down into a deep squat. Hold for 3 seconds at the bottom of the movement, and then rise to starting position. Complete 15 reps total.

6 TRICEPS DIPS

Sit on the floor with your knees bent toward the ceiling. Feet are pressed to the mat.

Place your palms beside your buttocks, then lift your butt from the floor.

Bend your elbows to create a near 90 degree angle bend, while lifting one foot off the ground and pointing that leg straight out. Perform 10 reps. total on the right side, then switch to the left.

7 DEAD ROW WITH STATIC LUNGE

Place a gallon of water in your left hand.

Get into a deep lunge position with your right foot forward and left leg stretched straight back. Be certain that your knee does not extend over your toes. Place your right hand on your right thigh for support if needed.

Lean forward slightly. Keep your chest forward and your back flat. The water is extended toward the floor. Bend your arm up and back to bring the water up to your waist line. Hold, then return to starting position. Complete 15 reps total on each side.

Overcome mighty kids

NatureDeficit Disorder

By: Grant Parker

IN HIS BESTSELLING BOOK, LAST CHILD IN THE WOODS, RICHARD LOUV SPAWNED AN EXCITING DEBATE THAT SPARKED A NATIONAL MOVEMENT TO RECONNECT KIDS AND NATURE.

Louv is responsible for the term nature-deficit disorder.This term is not meant to add to medical jargon, but simply defines a real crisis happening in America. With the overwhelming rise in technological advances that keep kids entertained, our kids just do not spend enough time outdoors anymore. In his book, Louv explains that tapping into the restorative powers of nature can boost mental acuity and creativity, promote health and wellness, build smarter and more sustainable businesses, communities, and economies, and strengthen human bonds.These are all beautiful qualities that can help kids and adults alike to thrive. But, ultimately, it is up to parents to curb the techno-trend and create more balance by motivating kids to indulge in outdoor fun. And let’s face it, adults need to tap into nature’s restorative powers just as much as kids.The good news is that the challenge is easier now than ever because it is summer.The warm weather and sunny skies beckon outdoor fun, making it easier to get closer to nature. Typically, there are plenty of summer camps that focus on the outdoors and nature. If you live near a zoo, wildlife conservation, or farm, there are usually fun and educational summer camps happening at those places. Simply look for a nature themed camp near you and get your child involved in the mind, body experience. Summer vacations are another avenue that provide fantastic opportunities to be at one with nature. A trip to the coast, mountains, or a beautiful national park are all great ways to inspire outdoor adventure for the entire family.There are water sports to try, trails to hike, food to grow, and sand castles to build. Go ahead, help your child get to know and grow with nature.You and your children will enjoy and truly benefit from the experience.

Take Richard Louv’s Last Child in the Woods book with you to your summer destination and learn the many mind, body benefits of being in nature. It is likely to be the perfect read while traveling to your summer excursion or relaxing pool side. www.richardlouv. com

Rainbow SUMMER SALAD

By: Nellie Palmer

WHAT YOU NEED:

2 heads of romaine lettuce

2 cups of arugula

2 large carrots

2 large vine ripened tomatoes

3 large radishes

1 whole English cucumber

1/4 cup of celery

1/4 cup of snap peas

1 whole yellow bell pepper

1/4 cup pomegranate seeds

WHAT YOU DO:

1. Finely chop the two heads of romaine, then rinse with water and strain.

2. Rinse the arugula, then strain.

3. Add romaine plus arugula into a large serving bowl.

4. Peel and cut the cucumber in half length-wise, then cut the cucumber into

eighth-inch slices and sprinkle over lettuce. Do the same for the carrots.

5. Finely chop two to three celery stalks and place those on the salad.

6. Thinly slice the snap peas and place those on the salad.

7. Wash, de-seed, and cut bell pepper into quarter inch pieces. Toss those on the salad.

8. Wash the radishes. Cut off the long green stems, and then very finely slice the radishes by hand or use a shredder.

9. Wash the tomatoes and cut them into small slices. Arrange them nicely on top of the salad.

10. Peel pomegranate and remove pom seeds. Spread seeds atop salad.

11. Drizzle with balsamic vinigarette.

12. Serve and enjoy!

Is Gluten Just Another Buzz Word? Is Gluten Just Another Buzz Word?

By: Adam Sikes

AS A LIFESTYLE EXPERT I PAY CLOSE ATTENTION TO TRENDS, AND GLUTEN IS ONE TOPIC GAINING INCREASING POPULARITY. AND, IT’S NOT JUST A BUZZ WORD. GLUTEN IS A MAJOR CONCERN FOR MANY. BUT, WHAT EXACTLY IS GLUTEN, AND HOW DO YOU KNOW IF YOU ARE GLUTEN SENSITIVE OR, THE WORST CASE SCENARIO, HAVE CELIAC DISEASE?

WHAT IS GLUTEN & SHOULD I BE CONCERNED?

Gluten is a protein found in processed wheat, barley, rye and some other grains. Gluten helps dough rise and gives it its elasticity. It is also a known source of protein. But for many, it is a protein they cannot digest (or break down properly). I’m one of those individuals. For persons with celiac disease, or gluten sensitivity, when gluten is ingested, an autoimmune response is triggered in the small intestines, causing damage to its lining. Eventually, the response causes inflammation, which in turn, leads to mal-absorption of nutrients. There is no cure for celiac disease, but eating a strict gluten-free diet will aid in healing the intestinal lining and prevent further inflammation.

WHAT ARE THE SIGNS AND SYMPTOMS OF GLUTEN INTOLERANCE OR CELIAC DISEASE?

Bloating, gas, diarrhea, abdominal

SHOULD PARENTS BE CONCERNED?

Is your child hyper-active, having trouble concentrating or focusing, restless, irritable or having trouble sleeping? These are just some recognizable symptoms that you may come across outside of the symptoms listed above. It seems as though (dependent upon the person/ child), gluten hides or manifests itself in different ways, such as the muscles and joints, neurological system, etc. making a diagnosis challenging.

So before you put your child or yourself on anxiety drugs, antidepressants or medications for fibromyalgia or whatever it is that ails you, think twice. Get tested for gluten sensitivity or celiac disease first. The body sends messages; listen to the signals. If needed, try a lifestyle change by going gluten-free.

TRY THESE NON-GLUTEN FOODS Quinoa

HOT TIPS FOR THRIFTY TRAVELERS

FROM EATING TO ENTERTAINMENT, COLLEGE STUDENT, ALEXA MOORE, IS LEARNING TO STRETCH HER DOLLAR BY BEING FRUGAL AT EVERYTHING SHE DOES. SHE SHARES HER HOT TIPS ON HOW SHE TRAVELS ON THE CHEAP.

The first place to begin is planning in advance by doing research. Map out your travel route, meals, hotel, and attractions to make certain they will fit your budget.The last thing a thrifty traveler needs is a costly surprise. Advance preparation is the key to traveling on the cheap.

1. How will you travel?

If you prefer to fly, check

By:Alexa Moore

airline prices often. Look for last minute deals; they are cheaper. Don’t be afraid to look at airlines that are non-U.S as they tend to be cheaper.

Depending on your destination, driving may be the cheaper route. Map out the mileage and compare gas prices over airline tickets. Decide which is cheaper.

2. Where will you stay?

Look for smaller independent hotels, rather than big chain hotels.They are often less expensive, just as comfortable, and family friendly. If you are reluctant to choose an unknown hotel, you can always check online reviews before booking your stay.

An even better idea is to travel to a place where you have family or friends.They are often more than welcome to offer a room for free.

3. Where will you eat?

Find out where the locals eat. Ask where the hidden best places to eat are. Often, familyowned restaurants are cheaper than chain restaurants.

Avoid room service. Since you are paying for convenience, it’s often very costly.

Hotel drinks, even water, is often costly. Bring a small ice chest and pack your own drinks.

Do an online search to look for coupons or specials for the nights you will be traveling.

When traveling with kids, some restaurants offer free meals for children under a certain age. Find those kid-friendly restaurants. Some even offer a “kids eat for free” night.

Bring your own snacks so you don’t have to eat out between meals.

4. What will you do?

Have fun with the locals. Look for local festivals or fairs.This can

be cheap, fun entertainment. Look for coupons or vouchers in advance. Most hotels provide a coupon book that provides cheaper rates. Find local parks where you can rent bicycles or roller blades (bring your own) take a walk, or enjoy a day of hiking with family. Nature is typically always free. Some attractions even offer cheaper or no cost for children under a certain age.

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ENERGETICStay

During your fun-filled summer

By: Adam Sikes

With warmer weather brings increased activity requiring loads of energy. Moms, dads, kids, grandparents, almost everyone, is eager to take full advantage of the longer sun-filled days of summer. After all, while the weather is perfect, there is fun to be had, vacations to take, and outdoor chores to complete. But, when your schedule revs up, there’s no need to get off-kilter; you can still stay healthy and energetic while enjoying your fun-packed summer.

Have you ever been so busy that time just flies by and you skip a meal? It happens, but don’t make it a daily practice. If you continually ignore hunger signals, your body may kick into survival mode and desperately hold onto body

fat rather than burn it—a crisis during bikini season. Besides wreaking havoc on your body, forgetting to refuel is a sure way to hit the dreaded mid-afternoon slump. Be certain to pause and take adequate time to enjoy nourishing, healthy meals throughout the day. An easy light salad, smoothie, or a simple one dish meal can be super easy to prepare and will provide ample nutrition to keep you going without invading your busy schedule. Fueling up is so important for both the mind and body. A well fed brain and body will contribute to steady energy levels, helping you accomplish more with relative ease. Skip the energy pills and caffeine; you don’t need it.Try adding nutrition boosting whole foods to your daily diet instead.They will help

boost energy naturally. Some examples include maca root powder, chia seeds, spirulina, and flax seeds.

What else will keep you energetic this summer? Along with healthy nutrition, adequate sleep and regular exercise are both crucial elements for cultivating enduring energy levels. Make sure that sleep and exercise rank at the very top of your expanding to-do list.You simply will not feel inclined to lead an active day if you are not well rested. Additionally, exercise sessions will be more productive and enjoyable when you are well rested. When it comes to leading an energetic lifestyle, exercise is just as important as rest. Make adjustments to your schedule as needed, so you can fit fitness in. If you can’t make it to the gym, don’t get perturbed, but simply go for a walk outdoors. If you are a mommy, make a healthy impression by having your kids exercise alongside you.Temporary changes to your normal schedule may offer exciting opportunities for new experiences; embrace the momentary changes and don’t get discouraged. A lasting healthy lifestyle calls for adaptability.

Along with adaptability, a little prioritizing will help you stay balanced, avoiding an energy drain. Adjust your schedule as needed, but remember your health is indeed a priority. Being prepared is one element of prioritizing. Preparation helps reduce stress—an energy drainer. Be prepared by packing a water bottle and healthy snacks when traveling or running errands.This will prevent you from stressing over what to eat. If you have food in tow, you won’t skip meals, and you will avoid fast food lines when you are in a time crunch. When vacationing, plan ahead by finding a hotel with a gym, pool, or nearby beach and actively indulge in the change of scenery.You can stay active by going for a morning walk on the beach, playing in the swimming pool, or diving in the ocean.

After you have planned, prioritized, and exercised, don’t forget to relax.There is much fun to be had during warmer months, but do not forget to just stop and relax. Relaxation is an important component of a truly healthy, balanced lifestyle. Although you may be entertaining kids or traveling with your partner or friends, you can still carve out time for relaxation. Seek out a calm setting on a regular basis. Spend time with yourself and just relax. Enjoy the moment and absorb the memories.This will help rejuvenate you, so you can be a better, more efficient you. Don’t feel guilty about needing a little alone time; it will allow you to refresh your mind and body, leaving you more energetic.

By: Nellie Palmer

Grilled Lemon Herb Chicken Skewers with Summer Veggies

Ingredients (Serves 4)

• 1 ½ lbs boneless, skinless chicken breast, cut into chunks

• 2 zucchini, sliced into thick rounds

• 1 orange or yellow bell pepper, cut into chunks

• 1 red onion, cut into wedges -optional

• 3 tablespoons olive oil

• Juice of 1 lemon

• 2 cloves garlic, minced

• 1 teaspoon dried oregano

• 1 teaspoon smoked paprika

• Salt and pepper to taste

• Wooden or metal skewers

Directions

• Preheat grill to medium-high heat.

• Make marinade: In a bowl, whisk olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.

• Toss chicken in marinade and let sit for 15–30 minutes.

• Assemble skewers: Alternate chicken, zucchini, pepper, and onion.

• Grill for 10–12 minutes, turning occasionally, until chicken is cooked through and lightly charred.

Why It’s Good for You

This dish is high in lean protein to support muscle health and energy, while colorful vegetables provide fiber, vitamins, and antioxidants. Grilling enhances flavor naturally, keeping added fats and calories low.

Serving Tip

Serve over a bed of cauliflower rice or alongside a chilled cucumber yogurt dip for a refreshing summer plate.

Fresh off the grill, full of flavor, and naturally gluten-free.

HealthySun Fun in the Summer

By: Michael Kabel

SUMMERTIME IS HERE AGAIN,AND THAT MEANS IT’S TIME TO TAKE ALL THE BEST PRECAUTIONS AGAINST THE SUN, INSECTS,AND ROUTINE SEASONAL DILEMMAS LIKE SWIMMER’S EAR. PARENTS CAN SAVE THEIR CHILDREN A LOT OF DISCOMFORT – AND THEMSELVES A LOT OF WORRY – JUST BY FOLLOWING THESE SIMPLE PLANS:

Sunscreen – Experts including the non-profit Environmental Working Group recommend using sunscreens that include minerals like zinc oxide, which protects against both kinds of ultraviolet radiation (UVA and UVB.)

Don’t be fooled by higher-SPF products.The FDA has called products with a SPF of 50 or higher “inherently misleading” because they encourage sunbathers to apply too little and remain in the sun too long. And while Vitamin A may be good for your body, spreading it on your skin can cause irritation and even provide a cancer risk.

Look for creams instead of powders and sprays, and remember to use protection even on cloudy and partly cloudy days.

Insect Repellents –

Insect bites and itchy skin are

summertime rites of passage, but risks of Lyme disease and other debilitating illnesses are nothing to shrug off. If you’re leery of using products that include artificial chemicals, try these alternatives:

Soy-based protection, such as Bite Blocker

Lemongrass and Lemon Eucalyptus products are effective, but kids might not like the smell. Experts recommend they’re not for use on children under three, too. Buzz Away Extreme and Repel rank among the highest-recommend.

As a last resort, repellents that include the chemical DEET shouldn’t be ruled out, especially in areas with heavy mosquito infestation or where insects are known to carry disease.

Swimmer’s Ear – Though annoying, this perennial summertime risk isn’t potentially dangerous if treated right away. Doctors can clean or suction the water from the ear canal. For home remedies, try:

Using a bulb syringe and saline solution to rinse the ear clean. The solution should be body temperature, not warm or cold.

Heating pads set to low can help, but they’re not for use on children or when lying in bed.

She didn’t quit - She restarted

Goal from

Girl Power Power to

By: Adam Sikes

Every meaningful success begins with a decision. A goal is more than something you hope for—it’s a direction. It gives your life focus, filters your choices, and creates momentum when motivation fades. Without a clear goal, it’s easy to drift… to get caught up in distractions, other people’s expectations, or simply the busyness of everyday life.

But when you define what you want—and more importantly, why you want it—everything changes. Goals give you purpose.

They remind you what matters when things get hard. And they will get hard. That’s where most people stop—not because they aren’t capable, but because they lose sight of the end result.

The key is learning how to stay focused when the path isn’t easy.

Start by getting clear on your “why.” What are you building? Who are you becoming? When your reason is strong enough, it will carry you through the moments when discipline has to take over.

Break your goal into steps. Big goals can feel overwhelming, but small, consistent actions build confidence— and progress.

Limit distractions. Not everything deserves your attention. Protect your time, your energy, and your focus like they matter—because they do.

And most importantly, give yourself permission to restart. Because sometimes the path to success isn’t a straight line.

Sometimes it looks like this:

A Story of Starting Again

There was a time when her future felt uncertain.

Right after high school, she did what many are told to do—she went to college. But her heart wasn’t in it. Life pulled her in different directions. Distractions took over. Education became something she intended to do… not something she truly committed to.

And for a while, that was her reality.

But something changed. It wasn’t overnight. It wasn’t easy. It was a quiet realization—a moment of clarity that said: You’re meant for

more than this.

Instead of giving up on herself, she made a decision that would change everything.

She started again. This time, it was different. She showed up with purpose. With focus. With discipline. She wasn’t chasing someone else’s expectations—she was building something for herself.

Even while pursuing a career as an actress and model, she knew something deeper: education is power. It’s something no one can take from you. It builds confidence, independence, and a foundation that lasts a lifetime.

At NTCC, she found more than just a classroom—she found an environment where she could thrive. Smaller classes. Supportive instructors. Real connections.

And she began to believe in herself again.

Choosing a two-year degree wasn’t settling—it was strategic. It meant less debt, less pressure, and more control over her future. It meant building momentum instead of stress. Step by step, she kept going.

And she finished.

She earned her business degree—not just as a credential, but as proof. Proof that setbacks don’t define you. Proof that starting over isn’t failure—it’s strength.

Stay Focused. Finish Strong.

Her story is a reminder: success isn’t about getting it right the first time. It’s about refusing to give up.

There is no one path. No perfect timeline. No single way to win. But there is one decision that changes everything: Keep going.

When you lose focus, go back to your “why.”

When progress feels slow, remember that small steps still move you forward.

When you feel off track, adjust—but don’t quit.

Because the goal isn’t just to start.

The goal is to finish.

And sometimes the strongest, most successful people aren’t the ones who never struggled…

They’re the ones who decided to start again—and didn’t stop.

Award-winning actress and film producer Kasia Trepagnier, is not only captuing the hearts of audiences worldwide, but is also setting a powerful example for aspiring young talents. Celebrated for her stellar lead role in the critically praised film “Mood,” where she also serves as one of the executive producers, Kasia stands out as the youngest female recipient of the esteemed Presidential Lifetime Achievement Award.

Kasia has been presented with an honorary doctorate in humanitarianism from Leaders Esteem University, acknowledging her outstanding contributions to society.

Encourage

HEALTHY EATING

At a Young Age

Tips For Families to Support Nutritional Health & Wellness

By :Courtney Schauder

Good nutrition is about more than maintaining a healthy weight; it promotes healthy aging and helps combat diseases such as heart disease, type 2 diabetes, and obesity.

Despite the benefits of a healthy lifestyle, only 7.4 percent of adults reported eating two or more fruits or three or more vegetables a day. Prioritizing nutrient-rich foods, such as a variety of fruits and vegetables, healthy proteins like nuts and fish, and whole-grain fiber, while limiting processed foods and added sugars is essential for overall wellness.

A nutritious diet does not have to look the same for everyone. The Dietary Guidelines for Americans purposely provides recommendations

based on food groups and subgroups – not specific foods and beverages – to allow for customization and make food their own by selecting healthy foods, beverages, and snacks that work for individuals’ personal preferences.

Here are some tips for individuals to help promote strong nutritional health:

Encourage healthy eating from a young age. According to the CDC, fewer than 1 in 10 children and adults eat the recommended daily amount of vegetables, and only 4 in 10 meet fruit recommendations. A great way to ensure children receive a nutritionally balanced, healthy, and appealing meal is to pack a healthy school lunch. Swap out added sugars,

such as those found in grain-based desserts, breakfast cereals, yogurts, and flavored milks, with fresh-cut fruits and veggies, whole grains, seafood, beans, low-fat dairy products, or lean meats and poultry.

Limit or avoid foods high in added sugar, carbohydrates, and saturated fat. Most foods can fit into a healthy eating pattern when consumed in moderation. However, according to the USDA’s Dietary Guidelines, some foods and beverages that are higher in added sugar, saturated fat, and sodium should be limited, including:

• Alcoholic beverages: If adults of legal drinking age choose to drink alcohol, they should limit their intake to two drinks per day for men or one drink or less per day for women. Some people should avoid drinking alcohol altogether, including women who are pregnant and those with certain health conditions.

• Sodium: Adults should consume less than 2,300 milligrams per day – even less for children under 14. High sodium content is often found in highly processed foods and should be avoided.

• Added sugars: Added sugars can be hard to spot. To help identify sources of added sugars, look for ingredients that include the word

“sugar” or “syrup” or end in “-ose.”

• Saturated fat: Healthy fats from meats, poultry, and eggs are essential in a balanced diet; however, saturated fat intake should not exceed 10 percent of total daily calories.

Understand the most important guidelines. Food and diet can be customized to reflect personal preferences, budgetary restrictions and cultural traditions. The USDA recommends that Americans meet their nutritional needs through consuming nutrient-dense foods and beverages and staying within daily calorie limits.

Ultimately, choosing nutrient-rich foods should be the focus when deciding what to eat. Most of the calories (approximately 85 percent) a person consumes in a day come from nutrient-rich foods; only a small amount (approximately 15 percent) is left over for saturated fats, sugar, or alcoholic beverages.

Where to begin.

While making any major lifestyle change can feel overwhelming, incorporating more nutritious foods does not have to be challenging. Recognizing that the foods and beverages we consume have a profound effect on our health is a great place to start. The scientific connection between food and health is well documented, and there is substantial evidence that healthy dietary patterns can help people achieve and maintain good health and reduce the risk of chronic diseases at all stages of life.

Encouraging healthy eating habits from a young age and staying consistent by prioritizing a nutrientrich lifestyle are key to living a longer, healthier life. Using online resources, such as the Dietary Guidelines for Americans, can help you decide what to eat and drink to support a healthy eating routine.

Courtney Schauder is a Health Engagement Consultant for UnitedHealthcare.

theBreakRules of Dieting

By: Amanda Palmer

For most, dieting is something done temporarily to reach a specific goal. It typically involves something drastic such as dropping to a less-than-normal calorie level or cutting out major food groups, all to get to the goal as soon as possible. People go on diets for many reasons: following the

doctor’s orders, New Year’s resolutions, or an upcoming life event such as a wedding or family vacation. No matter the reason, diets usually end the moment the goal is reached (or sooner) or once the event has passed. Then, the “normal” way of eating returns and more than likely, so does the weight. The thing about diets is that they only work while you are following them. Every fad diet out there works to some extent, but who can live off grapefruit and cabbage for the rest of their lives? Who can face never eating another sandwich? Losing weight is actually the easy part; it is keeping it off that is the real challenge.

If you are ready to lose weight for the last time, it is time to stop thinking diet and start thinking lifestyle change. No more deprivation or magic pills. It is about understanding what works for you and put that to practice every day. Start small. Pick one goal at a time to work on. Add a serving of vegetables to meals, incorporate healthy snacks between meals, or increase daily physical activity if these are some areas that need improvement. Figure out what is lacking and come up with a reasonable solution to fix it. Small changes over time will not only generate huge results, they will also keep you motivated.

The good news is that a healthier lifestyle does not mean you can never eat your favorite foods again. Allow yourself that cheat meal because you ate healthy meals and were physically active all week, knowing you will get right back on track the next day. Stop chaining yourself to the rules of dieting. Make your own rules, embrace a healthier lifestyle, and live the life you’ve always wanted.

PLAN A STAYCATION

By: Emily Stockstill

LIFE IS BUSY. LIFE IS EXPENSIVE. AND LIFE IS COMPLICATED. VACATIONS ARE THE PERFECT ESCAPE FROM ALL OF THAT. BUT WHO HAS THE TIME, MONEY AND ENERGY? FORTUNATELY, WE ALL DO ONCE OR TWICE A YEAR, WHEN WE’RE ACTUALLY WILLING TO BREAK OUT THE SUITCASES, PASSPORTS AND TRAVEL PILLOWS. BUT WHAT ABOUT THE OTHER FIFTY WEEKS WHEN WE JUST WANT A LITTLE BREAK?

Enter the staycation. There’s a reason these little getaways are so popular. They offer all the fun of a real vacation for less time, less money and less planning. What? You’ve never taken a staycation? Okay, we’ll take it slowly. A staycation is …

Educational. You can learn about the history and culture of your city.

Economical. You can save money on airfare, gas, etc.

Easy. NO packing and NO wasted time in transit.

Flexible. Bad weather? Sick child? Reschedule!

Restful. Well, it’s certainly less exhausting than the real deal. And there are so many ways you can spend your day.

Learn something. Check nationalregisterofhistoricplaces.com for locations near you.

Cannonball! It doesn’t matter if it’s a pool, water park, lake or ocean… as long as everyone is wet, you’re doing it right.

Embrace nature. Go camping, horseback riding, hiking, bird watching, fishing, etc. You’re not cheating if you’re in your own backyard.

Appreciate the arts. Museums and theaters often have special presentations and pricing for children and families.

Roll down the river. Many cities located on the water offer short day cruises with meals and entertainment.You’ll have nothing to do but float and relax.

Take them out to a ballgame. Splurge on ball park snacks to get the full experience. And don’t forget your catcher’s mitt!

Make new friends. Visit www.fairsandfestivals.net to see what’s happening around you. There’s always a food or holiday being celebrated somewhere.

To search for ideas by state, visit http://www.usa.gov/Citizen/Topics/Travel-Tourism/State-Tourism.shtml.

Truly, you can do anything you want on your Staycation. The only rule is that you do something different. Break from your routine, just like you’re on a real vacation.

“Bon Voyage!”

STOP TRYING TO DO IT ALL -- do this instead

By: Amanda Parker

IF THE TERM ‘WORK-LIFE BALANCE’ MAKES YOU ROLL YOUR EYES, YOU WOULDN’T BE ALONE. ACCORDING TO THE AMERICAN PSYCHOLOGICAL ASSOCIATION, MORE THAN HALF OF ALL WOMEN SAY THEY’RE “HIGHLY STRESSED”.

The competing pressures of work and family often leave us hustling to do it all. It seems that in order to achieve more ease one must expect to endure more anxiety. No wonder work-life balance feels laughable. The chase is exhausting.

When you adopt the mindset of trying to have it all, you’ll always come up short - constantly racing to acquire and accomplish more but never able to enjoy where you are.

If you find yourself in a cycle of surviving through your days instead of thriving, here are 3 practices to finally burn your superwoman cape.

1. Play to your strengths

No matter how hard you try, you can’t be a master of everything. Focus on the tasks that play to your strengths and delegate or outsource the rest.

TRY THIS:

Need a quick way to figure out if a task needs to get tossed? Here’s the litmus test: If it doesn’t light you up, you’re not the right person for the job. If there is someone who can do it better and faster than you, let it go.

2. Stop comparison in its tracks

Commit to making your life a comparison free zone. Going on Facebook twenty times per day to check out how your friends seem to do it all isn’t serving you. Life cannot fit into a neatly packaged status update so stop comparing yourself to the highlight reel on your newsfeed.

TRY THIS:

Compare yourself to the person you were yesterday. Keep a journal logging daily wins and accomplishments. What are you doing today that you couldn’t have done one year or even a few months ago? Focus on your growth and how you’ve become a stronger version of you.

3. Lighten your Load

It’s a sobering reality to admit this but if it’s on your plate, it’s because you said yes to it. That doesn’t mean that this gives you a pass to beat yourself up about feeling overwhelmed.

TRY THIS:

Give yourself the gift of forgiveness and acknowledge that you’re human. Instead of dwelling on the question “What was I thinking?” ask yourself ‘What am I learning?’ Let go of the past and focus on how you can make things better for your future.

The Perfect & Healthy Family Picnic

By: Grant Parker

SUMMERTIME IS A GREAT TIME TO GATHER EVERYONE TOGETHER AND HEAD TO A NEARBY PARK OR BEACH FOR A FUN FAMILY PICNIC. THIS TIME OF YEAR, A WIDE VARIETY OF FRESH FRUITS AND VEGGIES ARE READILY AVAILABLE AT YOUR LOCAL FARMER’S MARKET OR GROCERY STORE, MAKING IT EASY TO PACK HEALTHY ITEMS IN THE PICNIC BASKET. FOLLOW THIS HANDY GUIDE TO FIND OUT HOW TO PLAN YOUR FAMILY’S NEXT PICNIC, ON THE LIGHTER SIDE.

Plan ahead. Make a list of how many people will attend your picnic and their ages. Do any of your attendees have special dietary needs? Is the spot where the picnic will be held easy to get to if you have to push a stroller, or if an older person must use a cane or walker? Keeping in mind everyone’s special needs before heading out often prevents a mishap.

Prepare for weather variations. Be sure to pack a large umbrella for sunny days, and sweaters or light jackets for the kids if your picnic spot is near a breezy lake. This is especially important if you’re planning a picnic for later in the day. Even in summer, temperatures can drop quickly at night time.

Bring seating. It’s always a good idea to bring extra chairs and blankets in case the picnic table at your site can’t accommodate everyone. Seat cushions also make hard picnic table bench seats more comfortable. Collapsible folding chairs are a good

YOUR SOUL

Before heading out on a picnic, check out www.findaspring.com to look for free natural spring water near you. You can plan your adventure around a visit to your local spring. Don’t forget to bring a few jugs with you. Spend the day with family, friends, and nature!

choice if someone needs back support while sitting.

Pack a safety kit. Include all family medications and OTC painkillers (for emergencies), Band Aids, bug repellant, fly swatter, sunscreen, wet wipes, hand sanitizer, ice, and bottled water. Be sure to pack all foods in plenty of ice, and store coolers in the shade.

Pack toys, games and activities. Go for a nature walk, toss a Frisbee, or play football or catch. You can also use this opportunity to teach your family about nature by sending them on a scavenger hunt. Give the kids a bunch of nature items sketched on pieces of paper, and help them find them, such as certain bugs, leaves, nuts, or pine cones commonly found in the area.

Opt for healthy picnic food. Take out mayonnaisebased salads, like potato salad and coleslaw. Instead, choose a variety of crisp, raw veggies such as cucumbers, carrots, celery, asparagus tips, cherry tomatoes, and radishes. Remove high-calorie creamy dips and pick hummus, salsa, or low-fat yogurt seasoned with herbs and spices. For the entrée, replace fried chicken, hamburgers, and hot dogs with a whole, roasted chicken and make chicken wrap sandwiches topped with BBQ sauce, lettuce and tomato. Vegetarians can choose a healthy veggie wrap, loaded with seasonal vegetables or a large summer inspired salad. For dessert, nix cookies and brownies and pick angel food cake topped with fresh fruit and light whipped topping, or just enjoy fresh picked berries.

INSPIRE HEALTH TIP:

With a little creativity and imagination, you can have lots of fun making healthy picnic foods kids will love. For example, try layering fruit on a stick to make fruit kabobs instead of simply putting it in a bowl. Or make a peanut butter apple sandwich sprinkled with raisins or fresh blueberries. For veggies, add pretzel sticks to cherry tomatoes or olives to make spiders. Kids love having fun with their food and oddly enough they are more inclined to eat it.

Flexibility Determines Your Age

EXERCISES

THAT BOOST FLEXIBILITY HELP KEEP YOU ACTIVE AND FIT FOR LIFE

By Amanda Palmer

As you get older, it becomes harder to bend down, twist around, and stand up straight. But you don’t have to lose flexibility with age. Regular stretching and mobility exercises—particularly for your spine—can help keep you limber, standing tall, and on the move well into your later years. No doubt about it: you’re as young as you are flexible.

“Studies show it’s possible to remain flexible as you get older, and even reverse the trend once it’s already begun,” says Anne Schubert, PT, DPT, a physical therapist with Good Shepherd Rehabilitation Network, based in Allentown, PA. “Flexibility keeps you functional so you can reach the top shelf for a jar or reach down to put on socks. It also helps minimize aches and pains, improves balance, and helps stave off ‘little-old-person posture.’”

The best way to stay flexible is by doing regular stretching and movement exercises that keep your muscles and joints elastic and improve your range of motion (mix in strengthening and aerobics exercises for a full fitness

regimen). Sign up for a Pilates class or other exercise that fosters flexibility. Or do exercises at home.

The key is to start slow, listen to your body, and stick with it for lifelong rewards. “Bodies were made to move, and flexibility helps you stay moving,” says Schubert. “It keeps you feeling and acting young.”

4 FLEXIBILITY BOOSTERS

DO THESE SIMPLE STRETCHES SEVERAL TIMES A DAY TO INCREASE SPINE MOBILITY AND IMPROVE POSTURE.

Shoulder blade pinches. Sit on the edge of chair or stand. Squeeze shoulder blades back together with shoulders pulled down. Do 10 for 3–5 seconds.

Head rotations. With head centered, drop chin to chest. Look up at ceiling. Turn head right, then left. Tilt left ear to left shoulder, then right ear to right shoulder. Repeat 10 times slowly.

Pelvic rocks. Sit on a chair and make your spine concave (chest forward with shoulders back). Reverse to arch back. Repeat 10 times.

Hamstring stretches. Sit on a couch with leg outstretched and foot off the edge. Straighten back and lean over leg. Hold for 30–60 seconds. Do 3 for each leg.

Get Inspired!

“Think of all the beauty still left around you and be happy”

— Anne Frank