Satori LifeStyle Magazine

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SATORILifeStyle Magazine

Satori LifeStyle Magazine Summer Edition 2011 www.satorimagazine.com

Staying Fit and Healthy with Diona

Safer Swimming:National Campaign Promotes Pool Safety

Should You Eat Like a Caveman?

Home Spa Safety

Down to Earth Guide for Home Heating and Cooling

American Cancer Society RELAY FOR LIFE

Top 10 Kitchen Remodeling Considerations

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food4 Mixing It Up with Jenny5 Chicken a’ la GRILL6 Enjoying Color in Your Diet7 Stir Up Some Fun8 Should You Eat Like a Caveman?

Home Advisor9 Top 10 Kitchen Remodeling Considerations0 Low Maintenance Living0 Nine Tips to Avoid Getting Scammed by Rogue Movers What Can Your Lawn Do For You? Make Your Home Cleaner and Greener4 Keep Your Kitty Safe with ID Tags5 Summer Grooming For Pets5 Spa Safety6 Drinking in the Facts5 Pest Prevention – 3 Easy DIY Tips6 Down to Earth Guide for Home Heating and Cooling8 Safer Swimming – National Campaign Promotes Pool Safety

Fitness and Health0 Staying Fit and Healthy with Diona “Practical Suggestions to Help You Get Started” The Basics For Better Health4 History of Gestational Diabetes

Gardening9 How to Grow a Tomato0 What’s Eating My Potatoes

CONTENTS

Join Satori LifeStyle Magazine in support of American Cancer Society in the RELAY FOR LIFE


I am frequently asked how I balance everyday life with my health and fitness goals. My reply: it’s all about planning, making a schedule and sticking to it. I know it seem easier than done; however, take my word for it, its easier than you think.

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Safer Swimming – National Cam-paign Promotes Pool Safety

Drowning is the second leading cause of uninten-tional injury death to children ages 1 to 14, according to the Centers for Disease Control and Preven-tion.

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When you think of the saying “Everything old is new again,” you might not be thinking about what you eat. But a growing number of people are advocating a return to the foods humans used to eat – thousands of years ago.

page 8

Cover Photo:

Marzanna Syncerz

Snorkeling Kids

Summer Fun

Cover


Satori LifeStyle Magazine Summer Edition 2011 www.satorimagazine.com


Safer Swimming:National Campaign Promotes Pool Safety


Home Spa Safety

Down to Earth Guide for Home Heating and

American Cancer Society RELAY FOR LIFE


4 satorimagazine.com

It’s true – the kitchen is the heart of the home. Ever notice how people always gather there? Whether baking treats, making dinner or spending time with family and friends, the kitchen is

my favorite place to be. Since my day job is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens, you can bet I love to stir things up. This column lets me pass along to you some of my best recipes, tips and baking secrets.

Chill Out with No-Bake Treats

When summer sizzles, forget about turning on the oven! Yet even with the temperature climbing, my delight in making desserts for family and friends doesn’t wilt. That’s when I turn to my file of favorite no-bake sweets.

Creamy Lemon Raspberry Pie is a dreamy dessert: A delicious shortbread crust is lined with raspberry jam and fresh raspberries, topped with a creamy lemon filling and garnished with more fresh berries. This classy pie always impresses.

Frozen Hot Chocolate is rich and frothy — thick enough to eat with a spoon or enjoy through a straw. Hot cocoa mix and evaporated milk make this chocolate concoction an irresistible cooler. Top tall glasses of this treat with whipped cream for kids of all ages.

Check out more chilling ideas at www.VeryBestBaking.com.

Creamy Lemon Raspberry PieMakes 8 servings

1/4 cup seedless red raspberry jam1 prepared 9-inch (6 ounces) shortbread crumb crust1/2 pint (about 1 cup) fresh red raspberries, divided4 ounces cream cheese, softened1 can (12 fluid ounces) Nestlé Carnation Evaporated Milk

2 packages (about 3.4 ounces each) lemon instant pudding and pie filling mix

Grated peel of 1 lemon1 container (8 ounces) frozen whipped topping, thawed, divided

Additional grated lemon peel (optional)

SPREAD raspberry jam over bottom of crust. Sprinkle 3/4 cup raspberries over jam.

BEAT cream cheese in large mixer bowl until creamy. Gradually add evaporated milk, pudding mix and lemon peel. Beat 2 minutes on medium speed until well blended. Gently stir in half of whipped topping. Spoon into crust; top with remaining whipped topping.

REFRIGERATE 2 hours or until set. Garnish with remaining raspberries and additional lemon zest, if desired, just before serving.

Nutrition Information per serving: 420 calories; 160 calories from fat; 18g total fat; 11g saturated fat; 0g trans fat; 30mg cholesterol; 510mg sodium; 57g carbohydrate; 1g fiber; 20g sugars; 5g protein; 4% DV vitamin A; 8% DV vitamin C; 15% DV calcium; 2% DV iron

Frozen Hot ChocolateMakes 4 servings

3 tablespoons superfine granulated sugar (or baking sugar)1 envelope (2 to 3 tablespoons) double chocolate, rich

chocolate or milk chocolate flavor hot cocoa mix2 tablespoons unsalted butter1/3 cup each Nestlé Toll House Semi-Sweet Chocolate

Morsels and Nestlé Toll House Milk Chocolate Morsels1 can (12 fluid ounces) Carnation Evaporated Milk, divided4 cups ice cubes

Whipped cream

PLACE sugar, cocoa mix and butter in top of double boiler set over gently boiling water. Stir frequently until melted and smooth paste forms. Add morsels; stir. When morsels begin to melt, slowly stir in 1/2 cup evaporated milk. Stir until smooth and velvety. Cool to room temperature.

PLACE chocolate mixture, remaining evaporated milk and ice in blender (in batches, if necessary); cover. Blend until smooth. Pour into individual glasses or bowls. Top each serving with dollop of whipped cream. Sprinkle with additional chopped morsels, if desired. Serve with straw and/or spoon.

Nutrition Information per serving: 390 calories; 200 calories from fat; 23g total fat; 15g saturated fat; 0g trans fat; 60mg cholesterol; 170mg sodium; 40g carbohydrate; 1g fiber; 36g sugars; 9g protein; 6% DV vitamin A; 0% DV vitamin C; 45% DV calcium; 0% DV iron

Jenny Harper is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens and VeryBestBaking.com.

Photo courtesy of Nestlé

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Apricot Glazed Grilled Chicken WingsServes 4 4 pounds chicken wings, tips removed, and cut at the joint 1 teaspoon kosher salt 3/4 cup apricot preserves 2 garlic cloves, mashed 1 tablespoon chopped fresh ginger 1/4 cup soy sauce 1/2 teaspoon red pepper flakes Juice from one lime, about 2 tablespoons 1 tablespoon balsamic vinegar 1/2 teaspoon cumin 2 tablespoons chopped chives Fresh lime wedges for garnishSeason wings with salt. Heat grill to medium high. In bowl of food processor combine preserves, garlic, ginger, soy sauce, red pepper flakes, lime juice, vinegar and cumin; process until smooth. Add chives.

Place wings on grill and cook for 8 to 10 minutes. Turn and grill for another 5 to 6 minutes.

There’s nothing wrong with lip-smacking good barbecued chicken — but there are a lot of other tasty ways to enjoy chicken

hot off the grill. These recipes from the National Chicken Council bring flame-kissed flavor to your plate in the form of sweet and spicy wings, summer-fresh kabobs, and a gorgeous entrée salad.

Quick Grilling Tips

When cooking chicken outdoors, keep it refrigerated until ready to cook. Do not place cooked chicken on same plate used to transport raw chicken to grill.

Keep food from sticking to the grate by rubbing with vegetable oil or non-stick cooking spray.

Keep a spray bottle filled with water close by so that you can spray down flare-ups, which can blacken your food.

For more tips and recipes, visit www.eatchicken.org.

With a pastry brush or spoon, brush sauce on wings. Cook for about 1 minute, and turn. Repeat on other side of wings. Cook for another 1 minute. Wings should register 170°F when tested with an instant read thermometer. Serve wings garnished with lime wedges.

Grilled Chicken and Peach KabobsServes 4

4 boneless, skinless chicken breast halves 2 small zucchini, cut into 1/2-inch rounds 16 cremini mushrooms 3 ripe peaches, cut into eighths (may use frozen if fresh not available) 8 wooden or metal skewersMarinade: 1/4 cup olive oil 1/4 cup coarse grainy mustard 2 tablespoons red wine vinegar 2 teaspoons chopped fresh thyme 1 teaspoon salt 1/2 teaspoon freshly ground pepper 1 tablespoon orange zestIf using wooden skewers, place in water and soak for at least one hour.

Cut chicken into 1-inch dice. In small bowl, whisk together mustard, vinegar,


Pan-Asian Chicken EscabecheFrom the Illinois Institute of Art Cooking School, ChicagoServes 4 6 chicken thighs, boneless and skinless 1 tablespoon Chinese five spice powder 1 tablespoon olive oil 1 teaspoon salt, divided 1 teaspoon black pepper, divided 1 red bell pepper, seeded and quartered 1 yellow bell pepper, seeded and quartered 1 jalapeño pepper, seeded 2 cans water chestnuts (5 ounces each) 1 carrot, peeled and cut into 1-inch chunks 1 English cucumber, skin on and cut into 1-inch chunks 2 radishes, halved 1 red onion, quartered 1 clove garlic, minced 1/4 cup lime juice

thyme, salt, pepper and zest. Slowly whisk in olive oil to combine.

Thread chicken, zucchini rounds, mushrooms and peach slices onto skewers, alternating ingredients. Be sure to leave enough space at bottom of skewer to hold and turn.

Place skewers in a single layer on a sheet pan or baking dish and pour marinade over, turning skewers to distribute marinade. Cover with plastic wrap or aluminum foil and refrigerate. Marinate, turning skewers occasionally, for at least 30 minutes or overnight.

Heat grill on high heat. Place skewers on grill and cook, turning, for about 10 minutes.

Serve over rice.

1/4 cup olive oil 2 tablespoons cilantro, chopped 2 tablespoons parsley, choppedIn large plastic zipper bag, combine Chinese five spice powder, 1 tablespoon olive oil, 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add thighs to bag, seal well and turn to coat. Marinate in refrigerator for one hour, or up to overnight.

While chicken is marinating, place red pepper, yellow pepper, jalapeño pepper pieces, water chestnuts, carrot, cucumber, radishes and red onion in bowl of food processor. Rough chop by pulsing the blade. If food processor is not available, vegetables may be julienned by hand.

Place chopped vegetables in large bowl. Add garlic, lime juice, 1/4 cup olive oil, remaining 1/2 teaspoon salt and remaining 1/2 teaspoon pepper.

Place bowl in refrigerator and allow to sit for one hour or up to overnight.

Prepare gas or charcoal grill. Place chicken on grill and cook, turning, until done throughout, about 6 minutes per side. Cool and shred meat coarsely.

Add chicken to vegetable salad mixture. Add cilantro and parsley; stir well to combine.

Enjoying Colors in Your Diet

How purple and blue foods make it deliciously easy to eat healthy

According to a new analysis of the diets of more than 15,000 children and adults, consuming purple/blue foods, such as Concord grapes and 100 percent juice made with Concord grapes, may help children and adults get more of the nutrients they need each day and have overall healthier diets. In general, children and adults who consumed

If there’s one rule to remember about healthy eating, it’s to eat your colors. Colorful fruits and vegetables offer vit-gamins, minerals and beneficial plant nutrients for health. And while it’s important to explore the entire culinary rainbow, you may want to pay more attention to the purples and blues.

purple and blue produce ate more fruit and had healthier diets compared to non-purple/blue produce eaters. But only three percent of American’s fruit and vegetable intake is from the purple/blue category, according to the Produce for Better Health Foundation.

The report, published in the May/June 2011 issue of the American Journal of Lifestyle Medicine, also found that consumption of purple and blue produce among adults was associated with a reduced risk of metabolic syndrome, a group of indicators that may predict risk for certain health issues like cardiovascular disease.

So what are some easy ways that you can get more purple and blue in your diet?

Drink it up• – Four ounces of Welch’s 100 percent Grape Juice made with Concord grapes offers a full serving (or a 1/2 cup) of fruit.

Eat it fresh• –Enjoy a blackberry smoothie with breakfast. Toss up a salad that includes raisins, or purple cabbage. Snack on some figs or purple grapes. Or try this recipe for Roasted Fennel, Pear and Arugula Salad with Balsamic-Grape Vinai-grette.

Cook it fast• – Make a quick stir fry with purple cabbage and purple peppers. Try some grilled eggplant, purple endive or purple asparagus. Roast some purple potatoes tossed with olive oil and herbs as a simple side dish.

Visit www.welchs.com for more heart-healthy recipes and resources. And for more information on the science behind the dark purple Concord grape and its health benefits, including heart health, visit the Grape Science Center at www.grapescience.com.

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Roasted Fennel, Pear and Arugula Salad with Balsamic-Grape Vinaigrette Serves 4

1/2 cup Welch’s 100 percent Grape Juice made with Concord grapes1/4 cup olive oil1/2 cup kefir plain lowfat yougurt1 tablespoon balsmic vinegar1 teaspoon lime ponzu sauce1 teaspoon minced garlicDash cayenne pepper Salt and pepper to taste

Salad:

6 cups baby arugula; washed and dried1 teaspoon olive oil1 pear, cored and quartered1 fennel bulb, cored and quartered1 small red onion, halved and sliced1 tablespoon chia seeds

Preheat oven to 400 degrees F.

Make the dressing: Whisk all ingredients for dressing in a bowl. Set aside.

In a small, rimmed baking sheet, drizzle olive oil over fennel and season with salt and pepper. Cover with foil and bake for 15 minutes.

Uncover, turn fennel over. Add pears, cut side up, and bake for another 15 minutes or until fennel is tender. Transfer to a plate.

Thinly slice fennel and dice pears.

Combine arugula and onion in a large bowl. Add fennel and pears and toss gently.

Recipe by Diane Henderiks, R.D., Personnel Chef/Culinary Nutritionist

Enjoying Colors in Your Diet

Who says entertaining guests has to be a lot of work? Whether it’s a dinner party or a casual

get-together, with the right recipes you can stir up some crowd-pleasing dishes in hardly any time at all.

From delicious dips to a cool twist on classic hot wings to a simple and savory casserole, these recipes make it easy to deliver fun and flavorful food. They all use new Tostitos and Lay’s Dip Creations from Frito-Lay to add a fresh, homemade taste that comes from 100 percent natural ingredients, like real onions, garlic and a combination of herbs and spices. For more ways to create a winning menu for your next gathering, visit www.fritolay.com.

King Ranch ChickenMakes 6 to 8 servings

1 packet of Lay’s Dip Creations Country Ranch seasoning mix1 green bell pepper, chopped1/2 medium white onion, chopped2 teaspoons canola or vegetable oil18 6-inch yellow corn tortillas1 1/2 cups chicken stock2 cups sour cream1 pound Monterey Jack cheese, shredded1 10-ounce can diced tomatoes with green chilies, such as Rotel; drained1 4-ounce can green chilies, drained1/2 pound chicken, cooked and cubed1 teaspoon salt1/2 teaspoon ground black pepper

Preheat oven to 375°F.

Put the drained tomatoes and drained chilies in a medium bowl. Sauté the onions and bell peppers in the 2 teaspoons of oil until the onions turn translucent and the peppers are tender (2 to 3 minutes). Add to

Stir Up Some Fun

the bowl of tomatoes and chilies and mix to combine.

Blend chicken stock, sour cream, dip mix, salt and black pepper until smooth.

Spray the bottom of a 9 x 13 baking dish with cooking spray and cover the bottom of the pan with 6 yellow corn tortillas. Sprinkle 1/3 of the chicken and 1/3 of the vegetable mixture on the layer of tortillas. Pour 1/3 of the sour cream mixture over the vegetables and top with 1/3 of the shredded cheese. Repeat twice, beginning with tortillas and ending with a layer of cheese.

Cover with foil and bake for 40 to 45 minutes or until hot in the center and cheese is melted.

Easy Jalapeño PoppersMakes 8 poppers

8 medium sized jalapeños4 ounces (1/4 pound) Monterey Jack cheese, shredded8 slices of bacon8 short wooden skewers or wooden toothpicks1 packet Tostitos Dip Creations Freshly Made Guacamole prepared according to instructions3 avocados

Create a slit in one side of the jalapeños using a small sharp knife. Do not cut all the way through the ends. Remove the seeds and membrane for a milder popper. Stuff a pepper with 1/8 of the cheese. Wrap with a slice of bacon and secure the bacon with a skewer. Repeat with the 7 other peppers.

Preheat oven to 425°F. Sear poppers on all sides over high heat in a nonstick pan until bacon is golden brown. Transfer to a baking sheet and bake for 8 minutes.

Serve hot with the guacamole on the side.

Hot Chicken Wings with Cucumber Ranch DipCreamy Green Onion Mini Meatballs


Hot Chicken Wings with Cucumber Ranch DipMakes 4 servings

Wing Sauce3/4 cup hot sauce1 tablespoon butter

Add hot sauce to a pot and bring up to medium heat.

Add butter and whisk until melted. Set aside.

Cucumber Ranch Dip3 tablespoons Lay’s Dip Creations Country Ranch seasoning mix1 cup Daisy brand sour cream1/2 cup cucumber, peeled, seeded and diced1/2 cup buttermilk (optional)2 tablespoons lime juice 2 tablespoons cilantro Pinch pepper

Add ingredients to a bowl and mix thoroughly using a rubber spatula. Set aside.

Wings16 chicken wings3 tablespoons canola oil


Add wings to a sheet tray and toss with oil. Bake for 20 minutes.

Once the wings are done in the oven, remove them from the sheet tray and dump them into a bowl.

Add the hot sauce and toss until wings are evenly coated.

Serve the chicken wings along with cucumber ranch dip for dipping.

Creamy Green Onion Mini MeatballsMakes 4 to 6 servings

Sauce for Meatballs1/2 cup heavy cream3/4 cup Daisy brand sour cream4 ounces cream cheese1 packet Lay’s Dip Creations Garden Onion seasoning mix

Add heavy cream, sour cream and cream cheese to a sauce pot on medium heat. Whisk until ingredients are melted. Then add one packet of dip mix and whisk until smooth. Hold over low heat.

Mini Meatballs 2 tablespoons Lay’s Dip Creations Garden Onion seasoning mix1 pound ground beef (preferably 80:20 ground chuck)3 tablespoons Italian bread crumbs1 tablespoon green onion, sliced1 tablespoon garlic, minced1 egg Pinch salt and pepper2 tablespoons green onions, chopped — optional garnish


In a mixing bowl, add all ingredients and mix thoroughly. Roll the meat mixture into golf ball size meatballs. Place the meatballs on a sheet tray lined with parchment paper and bake for 15 minutes.

Once baked, add the meatballs to meatball sauce and toss to coat. Serve hot. Garnish with chopped green onions if desired.

Simple Party TipsFor simple starters, set out bowls of spiced nuts and marinated olives, or a fruit and cheese platter. Mix up a batch of your favorite dip and serve with pre-cut veggie sticks or your favorite chips. Pre-packaged

dip seasoning mixes like new Tostitos and Lay’s Dip Creations are a quick way to deliver fresh taste with less fuss.

Take advantage of store-bought items. A crusty loaf of bread from a local bakery or a fresh fruit tart from the grocery store will add a lot of flavor and style without adding extra work for you.

Be resourceful. If you want a nice centerpiece for the table, use what you already have. A pretty bowl filled with bright lemons or oranges brings color and fresh fragrance to the table in no time.

Captions:Easy Jalapeño PoppersCreamy Green Onion Mini MeatballsHot Chicken Wings with Cucumber Ranch DipKing Ranch Chicken

Easy Jalapeño Poppers


When you think of the saying “Everything old is new again,” you might not be thinking

about what you eat. But a growing number of people are advocating a return to the foods humans used to eat – thousands of years ago.

The idea behind the Paleo Diet is that the human body is best adapted to eat like the hunter-gatherers of the Paleolithic era. That is, we should be consuming lean meats, seafood, vegetables, fruits and nuts – and pretty much nothing else.

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King Ranch Chicken

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Home Advisor

Remodeling your kitchen can seem like a daunting task at first glance. You want your new space to function well for your needs, accommodate your lifestyle, and

reflect your personal design style. But how to get started? Sarah Reep, KraftMaid director of designer relations and education, recommends considering the following before you begin a kitchen remodel.

Determine the remodel scope.1.) Projects can range from replacing the kitchen countertops to completely reconfiguring the kitchen’s floor plan. Identify ways your kitchen remodel can comple-2.) ment your lifestyle. Do you want an open floor plan with room for entertaining? Do you enjoy cooking? To make your kitchen functional, all of these elements should play a part in the layout of a room. Choose your involvement. Is this a do-it-yourself project or do you need to call in the pros? If you plan on doing it yourself, seek guidance from designers.Find the remodeler or design firm right for you. 3.) When looking for a remodeler, seek recommendations from your friends, neighbors and local home builders association. Ask your remodeler for references from previous customers and a copy of his or her license. Set your budget. 4.) When setting a budget, be flexible and don’t forget to add a buffer for the unexpected. Tools like KraftMaid Cabinetry’s Budget Calculator can help you estimate costs and stay on budget. Consider your timeline. 5.) A kitchen remodel isn’t a weekend project. Don’t forget to take into consider-ation any events that could interfere with your time-line, such as a family vacation. Consider your design style.6.) Do you consider yourself a traditional person? Or do you prefer a sleek, modern look? Narrowing down a design style in the beginning will make the process of choosing colors, appliances and finishes easier. Design tools like KraftMaid’s Inspiration Board can help you transfer your ideas to paper. The design tool allows you to create collages with images, colors and textures that can be shared with your designer. The KraftMyStyle app from Kraft-


Maid allows iPhone, iPod and iPad users to create and share Inspiration Boards on the go. Browse showrooms, magazines and web7.) sites for ideas. When it comes to decorating and remodeling, the options are endless. Page through your favorite magazines and visit a local showroom to gather design ideas. KraftMaid offers a kitchen idea gallery to get the dreaming started.Choose your appliances. 8.) When choosing appliances, consider the size of your household and kitchen. Col-lect images of the appliances you like from magazines and brochures. Identify what you like about each ap-pliance and consider how the appliance will contribute to the overall look and function of the kitchen.Create a kitchen contingency plan. 9.) During the remodeling process, there will be times you won’t be able to use your kitchen. Ask your remodeler or designer to help you create a plan to allow you to use your kitchen at least partially during different points in the remodeling process.

Though remodeling can seem stressful at first, the right amount of planning and research will simplify the pro-cess and result in the kitchen of your dreams. For more design and remodeling tips from Sarah Reep, visit www.KraftMaid.com.


Home maintenance can sometimes feel like a full-time job. It seems there’s always something that needs to be repaired, updated, mowed, weeded or replaced, leaving

little time for relaxing and spending time with the family.

Many homeowners are simplifying their home upkeep responsibilities by switching to low-maintenance materials that let them have high-quality homes without all the hassle.

Home Exteriors: The latest American Institute of Architects Home Design Trend Survey showed that 68 percent of residential architects surveyed are seeing a strong interest in low-maintenance housing materials, such as fiber cement and stone for home exteriors. Known for its durability, James Hardie® siding has recently entered a new era of low maintenance with ColorPlus® Technology. A factory-applied finish that is available in 20 colors, this advancement eliminates the need to repaint siding every 3 to 5 years. All of the siding, fascia and trim offer up to 30 percent better fade resistance than paint, and the finish is warranted for 15 years. Learn more at www.jameshardie.com.

Landscaping: Yard work can take over the weekends all year long. One of Landscape Management’s “10 Trends for 2010” is devoting more land to shrubs and perennials and less to grass. Not only does this add curb appeal and eco-friendliness, it cuts

Home Advisor

Low Maintenance Living from James Hardie

down on maintenance and the time required to keep the outdoor area well maintained. Talk to your local nursery or cooperative extension office to find plants that are well-suited to your area. The more adapted plants are to the local climate, the less you have to do for them and the less likely you are to need to replace those that don’t thrive. You can also look into xeriscaping – gardening techniques that reduce the need for supplemental watering – and into creating rain gardens to take advantage of those areas that receive too much water.

Indoor Chores: Technological advances have made it easier to streamline household chores and save time. From robot vacuum cleaners and self-cleaning windows, to high efficiency washers and self-cleaning ovens, there are plenty of ways to cut down on chore time. And not all cleaning advances are gadget related. Look for multipurpose cleaners that can tackle more than one room and stain-resistant materials that reduce the need to clean at all. There are also a growing number of affordable house cleaning services that can take on some of the more time-consuming chores so you can focus on other things that matter.

A little research and investment now can save you time and money down the road, letting you live a low-maintenance life.

Each year, about 15 million American households move, and in the current challenging economy, many may be tempted to choose a mover based on the price alone.

Unfortunately, disreputable movers make a business out of baiting customers with very low estimates and then adding on unreasonable charges or even holding the customer’s household goods hostage for exorbitant ransom. Taking the time to choose a mover wisely is well worth it.

“Anyone with a website can claim to be a mover,” said Carl Walter, vice president of Mayflower, one of the oldest moving companies in the country. “It’s important to do some homework to avoid falling victim to a scam that could add thousands of dollars to the price of a move. There are a number of red flags that make disreputable movers stand out, but to recognize them you have to know what to look for ahead of time. The best way to know if a prospective mover is doing something wrong is to know the right way from the start.”

By planning ahead and doing some simple research, people can reduce their risk of falling victim to disreputable movers. Mayflower offers the following tips for people who are planning a move:

Go with a name you know – Find three moving compa-•nies that have offices in your area and have been in busi-ness for at least 10 years.

Nine Tips to Avoid Getting Scammed by Rogue Movers


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Homeowners all over the country take great pride in their lawns. But a lush, green lawn can do more than boost egos. A healthy lawn

can reduce allergens and dust, increase the value of a home, and reduce erosion and runoff.

Reducing allergies Of all Americans who are allergic to pollen-producing plants, 75 percent are allergic to ragweed. While a single ragweed plant may only live for one season, it produces up to one billion pollen grains during that time. A well-maintained lawn can help limit the amount of ragweed in the air, as it is typically free of many pollen-producing plants as well as other weed problems, such as poison ivy, poison oak and poison sumac. More than one half of the U.S. population is

Photos courtesy of Getty Images

Tips for HomeownersWhen selecting and using pesticides and fertilizers, the product label directions must be followed to make sure the product works properly and is used in a safe and environmentally sound way. Product labels specify the amount of product that should be applied, how much is needed for your treatment conditions, and how to safely apply and store products.

Ask yourself these questions before choosing the right lawn and garden products to meet your needs: What insect, weed or other pest are

you trying to control? What is the problem in your lawn? The label will tell you which product best fits the needs of your lawn and where it can be used.

How big is your lawn? What treatment are you applying? Select the product that meets the needs of your lawn, and buy only what you need.

Do you need a spreader to apply the product? If you have a small, localized problem consider a ready-to-use spot treatment. Follow product label directions for spreader and spot applications. More is not better. Read the label and apply only the recommended amount.


allergic to these noxious weeds.

Boosting your real estate valueNothing beats a first impression. When prospective buyers are searching for a new home, well-landscaped lawns and nearby parks are important factors. A study conducted by Virginia Tech Uni-versity estimated that attractive landscap-ing can increase the value of a home anywhere from 5 to 11 percent, depend-ing on location. It was also reported that landscape investments are recovered fully, and sometimes doubled by the increased home values.

HOME

ADVISOR

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Clear the airHere are a few tips for clearing the air in your home.nOpen the window. Clean with

windows and doors open so you don’t trap air pollution inside.

nGo barefoot. Take off your shoes when you come inside. That way you’ll bring less dust, dirt, mold and pollens inside, and you won’t track them all over the house.

nBuy a plant. Plants serve as natural air purifiers. African violets and ferns are beautiful ways to help clear the air.

What does it mean to be natural?The Natural Products Association (NPA) recently developed the Natural Standard for Home Care Products, making it easier than ever to tell what makes a product natural.

Here are the NPA’s core criteria:nNatural: Ingredients that are

at least 95 percent natural (excluding water) in addition to appropriate manufacturing processes.

nResponsible: No animal testing during the development process.

nSafer chemistry: Avoid ingredients from the NPA’s list of prohibited ingredients.

nSustainable: Use biodegradable ingredients with environmentally sustainable packaging whenever possible.For more about which Green

Works® products are NPA certified natural products, visit www.greenworkscleaners.com.

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ADVISOR

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Finding ways to go green in the home does more than help the planet. It helps your home’s

environment, as well.

According to the U.S. Environmental Protection Agency, levels of indoor air pollution can be two to five times higher than outdoor levels. These pollutants — as well as chemicals found in many products today — can irritate allergy and asthma sufferers.

“More people than ever are looking to make natural changes in their home to help improve their family’s environmental health,” said Dr. Shannon Thyne, Associate Professor of Pediatrics at UCSF and Medical Director of the Pediatric Asthma and Allergy Clinic at San Francisco General Hospital. “It only takes a few extra steps to make a home healthier, cleaner and greener.”

To that end, the maker of Green Works

products, HGTV personality and green living expert Carter Oosterhouse, and Lowe’s have teamed up to showcase ways to give your family a cleaner, greener home.

“Whether you could use help enhancing the look of your child’s playroom, or you’re looking for ways to reduce chemicals and their fumes and residues in your kitchen, there are simple steps you can take to make your home environ ment healthier, while still keeping it stylish and beautiful,” said Oosterhouse.

While every home is different, here are some ways to make any home naturally beautiful and healthier.

Paint A fresh coat of paint is a great, low-cost way to bring new life to a room. But that new paint smell comes from Volatile Organic Compounds (VOCs), which derive from vapors released from toxic compounds. Use non-VOC paint to create an inviting, comfortable and beautiful room. Check the back of the paint can for VOC levels — those with fewer than 150 grams per liter are often labeled “low-

VOC” or “no-VOC.” Buy only the amount of paint you’ll

need for the project. If you wind up with leftover paint, store it safely or dispose of it according to local municipal regulations.

Open windows while painting and use fans to vent fumes.

When sanding or removing old paint, wear a dust mask or respirator to prevent particle inhalation. Keep the area well ventilated.

Cleaning productsIt used to be that buying a natural cleaning product meant paying more money for worse performance. No longer. Natural cleaning products can provide great performance without leaving behind harsh chemical fumes or residues. Plus, they are increasingly cost effective. Green Works naturally derived cleaners offer a variety of products for the whole house, including naturally derived laundry detergent and bathroom cleaners that are priced very competitively.

FlooringCarpets trap dirt, dust and other allergens. If possible, remove wall-to-wall carpeting and replace it with natural wood flooring, such as sustainable bamboo or cork flooring. Sweep and vacuum floors regularly to

control dust. Wet mop with a microfiber mop to

remove dust and dirt more efficiently. Clean up spills right away.

If the carpets and rugs must stay, vacuum frequently, using a vacuum cleaner with an allergen-trapping HEPA filter. Change the filter regularly to keep it working efficiently.

Furniture and window coveringsCurtains and upholstery can trap dust, dust mites and pollen. Blinds are a good, contemporary-

looking alternative to drapes, but must be dusted occasionally.

Vacuum upholstered furniture — under the cushions, too.

AppliancesUpgrading to a more efficient washer and dryer can provide lifetime water and

energy savings. Run only full loads. Full loads use

energy and water more efficiently than smaller loads. Adjust the water levels according to the load.

Wash in cold water. Most of the energy used to wash clothes comes from heating the water. Only the most stubborn stains really need hot or warm water.

For more tips on getting a cleaner, greener home, visit www.greenworks.com, and watch Oosterhouse’s “Green It Yourself” web series at the Green Works Facebook page, www.facebook.com/greenworks.

In 2010, Standard & Poor’s 500 Index company CEOs received, on average, $11.4 million in total compensa-tion— a 23 percent increase in one year. Based on 299 companies’ most recent pay data for 2010, their combined total CEO pay of $3.4 billion could support 102,325 median workers’ jobs.

Fortunately, the 2010 Dodd-Frank Wall Street Reform and Consumer Protection Act contains new tools to help limit runaway CEO pay. Shareholders now have a “say-on-pay” vote on execu-tive compensation, and com-panies must disclose the ratio of CEO-to-worker pay at each company.

Money Factoid

Making Cents of It All

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Get a referral• – Word of mouth is the strong indicator of reliabil-ity – ask friends, family, neigh-bors and colleagues.

Ask for an in-home estimate• – Transportation charges are based not only on the distance of the move, but also on the weight of the items being moved. To ensure that your estimate is accurate, have the moving company come and look at the items you need to move.

Don’t be hooked by the low-•est price – Disreputable movers often lure customers with lowball prices and then hit them with un-reasonable charges or, in extreme cases, even hold their belongings for ransom. Get three estimates – if one is much lower than the others, that is a red flag.

Be sure the company is who it •says – Some disreputable movers try to lure customers in by using names that are very similar to reputable companies. Check the reputable company’s website to make sure the local agent is af-filiated with the brand name it is claiming.

Continued from page 10

With the warm weather in full swing everyone wants to go outside and play, including pets.

With windows and doors now open to let in the fresh air, it’s important to remember that your cat can easily slip out, even if it’s an indoor cat. Therefore, it’s imperative for all cats to wear identification tags in case they get lost.

While some lost cats may find their way back home safely, less than two percent of lost cats make it home, and 2.5 to 3.5 million cats end up in shelters each year, according to the National Council on Pet Population Study and Policy. A visible ID tag with a cat’s name and owner’s phone number vastly increases the chances of a lost cat being found and returned home safely.

“My cat, Wayne Sanchez, is a curious guy and although he’s an indoor cat, I know there’s a chance he could slip outdoors at any moment,” said cat owner and former host of the lifestyle network for pet lovers, PetStyle.com, Jill Cordes. “To ease my mind I make him wear a comfortable collar with an ID tag to increase his chances of returning home safely if he were to get lost. I encourage all cat owners to do the same.”

Identification for Your CatTagging your cat is easier than you might think. Start by purchasing a specially designed elastic or breakaway cat collar that will adjust to your cat’s neck and not get caught on any objects in and around the house. Cat collars are safe for them to wear and will not irritate or bother them.

As for ID tags, cat owners can receive a free customized identification tag with a purchase of any two ARM & HAMMER litters including its latest Double Duty Clumping Litter. You can find more information on this offer, along with cat training tips, at www.PetTagOffer.com.

If Your Cat Goes MissingStay calm and form an action plan:

Ask as many people as you can to •help with the search and spread the word quickly about your lost cat.

Keep Your Kitty Safe with an ID Tag

Focus your search on a five to •seven house radius. Most indoor cats that bolt don’t wander further than that.Ask neighbors to check in small •spaces around their homes and yards in which a confused cat would hide.If you find your cat but it won’t •come out, don’t fret. Indoor cats in particular tend to go into a self-preservation mode in which they perceive everything as a threat – including you. Rent or borrow a humane animal trap from a local shelter and set it in the area you suspect your cat is hiding. Put some food in a dish at the far end of the trap. Then go home and be patient. If you’re unable to locate your cat •within 24 to 48 hours, call your local animal shelter to alert them of your missing pet. The makers of ARM & •HAMMER are also making a donation to ten local animal shelters across the country to support the critical care they provide lost pets.

Photo courtesy of Getty Images


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When warm weather hits, people put away the winter coats and slip into something a little more

comfortable for the higher temperatures. The four-legged family members need a little help to make the transition, how-ever, as pets also need to stay cool when sunny days arrive. PetSmart grooming expert Linda Erickson shares her tips on prepping pets for the season with regular grooming appointments and at-home treat-ments that will make everyone paw-fectly happy it’s summer.Drop the Winter Coat: It’s important to help your dog get rid of their heavier winter coat so they can stay cool as tem-peratures rise. A bath will release the un-dercoat and a good brushing will get rid of the extra hair. To make sure pets are extra silky and shiny, a dose of milk bath mois-turizing conditioner and regular at-home brushings will help make coats softer and healthier.

Less is Not Always More: Pet parents of-ten think shaving a dog during the summer is the answer to shedding and overheat-ing. However, a pet’s coat actually helps regulate their body temperature and pro-tects them from the sun. The FURminator Shed-less Treatment is an alternative to shaving and an effective way to help con-trol shedding and keep pets cooler.

Swimming Safety: Swimming is a great activity during warm weather, but your dog will need a good cleaning after a dip in the pool or ocean. Be sure to rinse your pet after swimming to remove chemicals or irritants from their coat, as these can dry out your pet’s skin. Also, try to keep your dog’s ears clean and dry after swim-ming. Swab their ears with a cotton ball and use a recommended ear cleaner to help remove any waxy build-up or water left behind.

Regular Maintenance Required: Dogs have regular, ongoing needs no matter the season, including coat, tooth and paw care. A good teeth-cleaning routine both at home and the grooming salon is an es-

Summer Grooming for Pets

sential part of a pet’s health. And it’s im-portant to help keep dogs’ paws healthy with regular nail trims and removal of any extra hair so debris won’t get stuck in their paws.

To learn more about grooming, stop by your local PetSmart store to speak with a PetSmart Academy trained groomer, or visit www.PetSmart.com/Grooming.

Spas add extra comfort to homes, providing families with medical benefits and the opportunity to

escape the outside hustle-and-bustle and relax in the soothing warm water. But, with home spas come many risks that can lead to serious injury or even death. In fact, according to the U.S. Consumer Products Safety Commission (CPSC), since 1990, spas and hot tubs have accounted for more than 800 deaths nationwide. To raise awareness of these risks, the Home Safety Council (HSC) and Viking Spas are urging families to follow spa safety practices to avoid common injuries including drowning, hair entanglement, body entrapment, or illness or scald burns due to high water temperature. Drowning is a leading cause of injury and death in spas, yet according to a HSC survey, only six percent of respondents have taken any actions to prevent drowning at home. Home spa safety begins with a family conversation, setting rules for the spa — both while it is in use and when it is not. To prevent drowning, hair entanglements and body part entrapments, install anti-entrapment drain covers, tie-up long hair and avoid getting too close to the drain. “People of all ages are vulnerable to injuries around the spa, especially from drowning and falls,” said Meri-K Appy,

president of the Home Safety Council. “It is critical that all spa users are aware of the safety risks of using a spa including hair entanglement and body entrapment. Taking the necessary steps to avoid these dangers, like making a rule to never use the spa alone, will help keep safety top of mind.”

An anti-entrapment drain cover helps protect against hair entanglement and body part entrapments. Prevent entrapment by making sure spa drains have a dome-shaped outlet and two outlets for each pump, which will help reduce suction if one drain is blocked. Make sure all spa users know where the emergency cut off switch is. Each year, spa owners should hire a professional to make sure their spa is in safe working condition.

“In addition to discussing spa safety, families should equip their spa with Spa Safety

protective devices that will help protect against common spa injuries,” said Tom Kneeshaw, director of sales and marketing for Viking Spas. “New on the market are slip-resistant surfaces, an important innovation in spa safety since slips and falls account for 50 percent of spa injuries, according to the American Journal of Preventative Medicine. And all spas should have a locking safety cover to make sure young children can not access the spa when adults are not looking.”

When the spa is not in use, secure it with a protective barrier such as a locking safety cover and self-latching gate for an extra layer of protection. The locking safety cover and gate will ensure that young children do not enter the spa without adult supervision.

To learn more about spa safety, visit the Home Safety Council at http://www.homesafetycouncil.org/MySafeHome/msh_spas_w001.asp and Viking Spas at http://vikingspas.com/. By following these safety tips you can better protect your family from common home spa injuries throughout the year.

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Water is an essential element for the human body, and we need it to stay hydrated and healthy.

But where should we get our water — from the tap or a bottle? Many people drink both, depending on taste and accessibility. To help you make an informed decision, here is some new information about the different refresh-ment choices you can make.

Environmental Impact

Perhaps the biggest debate is around the environmental impact of bottled water. A first-of-its-kind life cycle study recently commis sioned by Nestlé Waters North America exam ines the environmental impact of tap water, filtered tap water, bottled water and other packaged beverages. Here are a few findings:

Water — in all its forms — is the best beverage option for the environment.

Among packaged beverages evaluated in the study, bottled water has the lightest environmental impact. So, people can lighten their own environmental impact simply by drinking bottled water instead of packaged soda or sports drinks.

Just by recycling the water bottle, the environmental impact is reduced by 25 percent.

Bottled water companies are working to reduce their environmental impact. For example, over the past 15 years Nestlé Waters North America has reduced the amount of plastic in its bottles by 60 percent, making its Eco-Shape® bottle among the lightest half-liter bottles across the packaged beverage industry.

Why is bottled water better for the environment than other packaged drinks? Bottled water has no “grown” ingredients like sugar, which eliminates the environmental impact of additional water, pesticides and energy usage associ-ated with harvesting those ingredients.

Non-alcoholic beverages make up 0.92 percent of the average consumer’s total carbon footprint. This chart shows the per cent of total lifestyle impact these beverages have.

Climate change impact of non-alcoholic beverage consumption

Drinking in The Facts

Soda has nearly twice the environ men tal impact as bottled water, largely because of its ingredients, the heavier bottles required for carbona tion, and the amount of water used during production.

The good news is that more and more people are drink ing water — from the tap

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How can you be sure your water is safe? Learn the facts. Tap and bottled water

are regulated by the government with public health and safety in mind. By law, FDA standards for bottled water must be as stringent as EPA standards for public water supplies. And in some cases, FDA bottled water standards are more stringent than the EPA’s, such as for coliform bacteria, fluoride and lead.

Read your municipal water quality report. Municipal water suppliers are required to produce quality reports each year. Contact your local water supplier to find out how to access these reports. Or, visit www.epa.gov/safewater.

Find out the source and con tents of your bottled water. Some bottled water brands provide information on how to access source and quality information, so you know exactly where your water comes from and what’s in it.

“Our customers want to know what they’re buying and consuming,” says Nick Dege, director of quality assurance at Nestlé Waters North America. “We make it easy by publish ing quality reports from independent testing results, which our customers can access through our website and via a toll-free phone number, both of which can be found on the label of every bottle.”

and from a bottle. Studies show if bottled water is not available, two-thirds of people will choose other packaged drinks that produce more carbon emissions and, typically, are more calorie-intensive.

Drinking in The Facts

No processed foods, no dairy, no grains, no legumes, and no starchy vegetables like potatoes.

There are seven keys to the Paleo Diet that help guide healthier food choices:

Eat a relatively high amount of •animal protein.Eat fewer carbohydrates than •most diets recommend, but eat lots of the good carbs from fruits and vegetables.Eat a large amount of fiber from •nonstarchy fruits and vegetables.Eat a moderate amount of good •fat.Eat foods with a high potassium •content and a low sodium content.Eat a diet with a net alkaline load.•Eat foods rich in plant •phytochemicals, vitamins, minerals and antioxidants.

In his book, “The Paleo Diet” (Wiley, 2011), Loren Cordain, Ph.D., uses the analogy of a car designed to run on gasoline. Putting diesel fuel into the tank wreaks havoc on the engine. Likewise, “We are designed to run best on the wild plant and animal foods that all human beings gathered and hunted just 333 generations ago. The staples of today’s diet – cereals, dairy products, refined sugars, fatty meats, and salted, processed foods – are like diesel fuel to our bodies’ metabolic machinery. These foods clog our engines, make us fat and cause disease and ill health.”

Cordain’s book and its companion book, “The Paleo Diet Cookbook” (Wiley, 2011), lay out the guidelines for re-adapting our bodies to this way of eating.


Continued from page 8The books include tips, meal plans and ways to personalize the diet. “The Paleo Diet Cookbook” has more than 150 recipes like the one included here.

For more about these books, and to read an excerpt, visit www.wiley.com.

Cajun Blackened Turkey CutletsServes 4

1 teaspoon paprika1 teaspoon onion powder1 teaspoon garlic powder1 teaspoon oregano2 teaspoons cayenne pepper2 teaspoons white pepper4 6-ounce turkey cutlets, pounded thin2 tablespoons extra virgin olive oil

Combine paprika, onion powder, garlic powder, oregano and peppers. Place spice mixture in a large plastic bag and add turkey. Close bag and shake well to thoroughly coat turkey.

Heat oil in a cast iron skillet over high flame. Add turkey and cook for ten minutes, turning at the halfway point. Remove from skillet and tent with foil for five minutes.

Money FactoidAccording to the Federal Reserve, U.S. corporations held a record $1.93 trillion in cash on their balance sheets in 2010. But they are not investing to expand their companies, grow the real economy or create good middle-class jobs. Corporate CEOs are literally hoarding their company’s cash—except when it comes to their own paychecks.

Making Cents of It All


Satori Magazine is a quarterly online and print publication intended for international distribu-tion. Satori Magazine’s coverage will include fashion, art, entertainment news, fitness, health, politics, national policy and human-interest stories.

To ensure consistent coverage of critical areas of wide spread interest Satori Magazine will be anchored by 6 permanent columns:

Opinion - Making Cents of It All -- By N. Ronimus will provide wide ranging coverage of national policy that directly affect your daily household budget.

Health and Fitness - By Diona Lynn Austin will provide factual information on health and fit-ness with the intent of promoting better health through fitness.

Features - A potpourri on entertaining articles featuring established and new works.

From The Editor - Insights from Bernice

Home Advisor - Will feature factual articles that run the gamut from how to make home repairs to how to care for a sick child.

Food – Sumptuous and delicious recipes for every season

Visit Satorimagazine.com regularly to keep ahead of the information game

Satori LifeStyle Magazine www.satorimagazine.com


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Contributors Family Features Loren Cordian PHDJenny Harper Diane Hendriks R. D.Diona Lynn Austin Kraft MaidCharlie NardozziJames HardieGetty Images Viking SpasHolly RomansLou ManfrediniNatural Products Association (NPA)Kathy Bond-BorieDreamstimeN. RonimusNestlé

Satori LifeStyle Magazine is printed in the United States and distributed Inter-nationally. Satori LifeStyle Magazine is operated and published by Bernice Carter-McNeil Entertainment. No part of this magazine may be printed or repro-duced in any way without the permission of Bernice Carter-McNeil Entertainment. All rights reserved. Copyright 2010-2011.

[email protected]

ISSN ONLINE 2157-6890 ISSN PRINT 2157-6882

Satori LifeStyle Magazine www.satorimagazine.com


With the hectic schedule of the average person, it’s difficult to balance family, work, school

and health and fitness activities. With so many critical needs clamoring for attention we tend to relegate our health and fitness to the back burner because, at the time, it seems less pressing than our other responsibilities. The truth is fitness and good health should be near the top of everyone’s list of priorities, because without good health it is difficult to maintain and manage the critical priorities that make life good.

I am frequently asked how I balance everyday life with my health and fitness goals. My reply: it’s all about planning, making a schedule and sticking to it. I know it seem easier than done; however, take my word for it, its easier than you think. There are as many excuses as there are people to make them. A few common excuses:

I’m too busy and I don’t have time I can’t afford to eat well because healthy foods are more expensive I’m too tired from my other responsibilities I don’t want to mess up my hair I don’t like getting sweaty

All that one needs to get started on a healthier path is DESIRE and WILL POWER! This seems self-evident but what does it really mean? Ask any number of people if being fit and healthy is a desirable goal, and, almost to a person, they will answer yes. The desire is there, what's usually missing is the WILL POWER to get it done. Some have it built in but others don't; that’s why the discipline gained from planning and scheduling is critical to any long-term success. Even with a plan the day is still very short for most working folk and fitting in fitness and health activities

requires thought and sacrifice. What constitutes good health is pretty much standard for everyone but fitness is a different matter. There are canned ideas of what fitness is but what does it mean to you, the maker of the plan?

What is your life style and what results do you expect from your plan?

The level of fitness required is dictated by one’s life style. If mom just wants to keep up with the kids she doesn't need a plan to produce bulging muscles or washboard abs. The value of any plan is usually long term in nature so it is important to craft the right plan. If the plan isn't right for you the chances are you will not stick with it. If your day is jammed to the point you have to carry a schedule to make sure you are at the right place at the right time, and you are constantly on the run, you are probably overbooked and that plan may not be right for you.

Nearly everyone starts out strong in the beginning but many fall off the wagon along the way. Sound familiar? Is that you? This happens more often than not so you are not alone. The wise thing to do is get back on track as soon as you can. Don’t take this as an invitation to quit your plan. It’s okay to have a bad day, or even a bad week. Remember this is forever, so, every now and then, it’s okay to partake of those forbidden delicacies. However, in your overall plan, every thing must be accounted for and this includes the forbidden goodies.

This provides the opportunity to indulge and have what ever you desire on the menu that day, getting right back on track the following day with your health and fitness goals. If freedom and discipline is built into your plan, the likelihood is your plan will not become drudgery; consequently, its likely to succeed.

If you are one of the millions who cannot find the time in a busy schedule to add fitness and health activities, some of the suggestions below may prove helpful.

Take the Gym with You. You don’t need the sophisticated machines found in the gym to keep in shape. Sit-ups, push-ups, squats, lunges and many other exercises are all very effective. When done correctly and consistently over time they can produce great results, so, take the workout with you; pack a jump rope, resistance bands or even lightweight dumb bells or nothing at all (many exercises require no equipment).

If your appointment at the hair saloon make you reluctant to break a sweat, the following suggestions may be useful:

Always consult with your physician before starting any new exercise program. Discuss any health problems that run in the family that may impact your plan

Removing the perspiration right away will keep your hair from becoming brittle from the salt.

Washing and using a leave in condition will coat and protect your stresses.

You may want to consider changing your hair style to match your lifestyle. Ask your stylist about braids, twist, locs or a short workable cut.


By Diona Lynn Austin

Bulging muscles Sexy Body Stamina to keep up with kids Washboard Abs Added strength Weight loss Weight management Run a four minute mile Play full court basketball

Practical Suggestions to Help You Get Started

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The American Heart Association recommends that one get at least 150 minutes of moderate or 75 minutes of vigorous exercise per week. You can even do a combination of moderate and vigorous activity. Simply put, 15-30 minutes a day 5 times a week is the equivalent.

Don’t feel pressured to do the 15-30 minutes in one block of time. The exercise routine can be split into two or three segments of 10 -15 minutes per day. Cardio can be 5 minutes of walking up and down the stairs plus 5 minutes of knee lifts in place. For toning, you can do 5 minutes of squats or lunges and include 5 minutes of crunches or resistance training. Mix it up and try to get in three sets throughout your day.

Once your body has adapted to a higher level of physical activity make sure to always change up your routine. If you do the same thing all the time, your body will grow accustom to the routine there by decreasing its ability to achieve continued results (also referred to as plateauing). Also, performing the same exercise routine over and over can become monotonous and lead to boredom.

Always take a day or two off to allow your body to rest. Recovery after exercise is essential to muscle and tissue repair as well as strength building. A muscle needs 24-48 hours to repair and rebuild and over working it will lead to tissue breakdown instead of muscle building.

Along with your exercise program there has to be a healthy diet incorporated in order to achieve optimal results. The best way to save money and time when purchasing healthy foods is to buy in bulk at warehouse discount type stores. If you are on a tight budget reserve your hard-earned dollars for the necessary and the healthy. If cost is no object and time is in short supply you can save some time by purchasing items such as bulk bottled water and bulk snack packs. Buying pre-washed greens and vegetables is also a time saving option. Preparing food the night before can save time in the morning and allow you to just grab and go. I have been buying and eating healthy for several years now and I find it cost just as much to eat unhealthy, so, why not eat healthy?

Finding the energy to become more active can be a challenge if your body isn’t used to the sudden increase in activity. Gradually increasing your activity little by little will prevent most potential injuries as doing too much too fast can do more harm than good. Eating a well balanced diet rich in immune boosting foods will help to increase your energy level.

The US Department of Agriculture defines a well- balanced diet as one with a proper mix of grains, vegetables, fruits, low-fat or fat-free dairy products (specifically, milk, yogurt and cheese) and proteins (such as lean meats and poultry, fish, beans, nuts, and seeds.) Collectively, these foods deliver the necessary nutrients to keep your body and immune system performing at their best. Poor nutrition leads to a poor immune function which in turn effects a bodies overall performance. Although vitamins and minerals can be attained through a well balanced diet, supplements (not to be confused as substitutes) can be implemented as well.

When researchers from the Tufts School of Nutrition temporarily removed vitamin B6 from the diets of healthy older adults, immune function plummeted. It took as much as 50 milligrams of vitamin B6 per day to restore immune function to a level equal or better than before the study

meals a day may not be practical for many people, in which case 3 meals with a snack or two will suffice.

Studies published in the journal National Heath found that missing any meal during the day leads to an overall greater feeling of fatigue by the day’s end.

Knowing how to reduce or deal with stress plays an important role in increasing your energy. Psychologist Paul Baard, PHD, says “stress is one of the biggest energy zappers and is the result of anxiety that uses a significant amount of energy.”

Power napping aids in increased productivity, stress relief and promotes good health. Studies show that 20 minutes of sleep in the afternoon is more beneficial than sleeping an extra 20 minutes in the morning. After being awake for 8 hours the natural tendency of human bodies is to tire. Taking a 15 to 30 minute nap during the day will aid in conserving your energy.

There is no greater goal than to be fit and in good health. Like everything worthwhile fitness and good health is not an automatic. The vast majority has to aggressively pursue it as a goal. It is those Satori Readers that I hope to have helped get over the hump and on their way to a fit and healthy life. So here’s too good health and life longevity!

<the end>

Other Satori Articles by Diona

“How to Get Started, “The Neglected Hamstrings” “The Importance of Cardiovascular Endurance”

Vitamin A enhances the activity of white blood cells, which attack, engulf, destroy and clean up infected cells.

Vitamin B supports the activity of white blood cells.

Vitamin C is a potent antioxidant that protects immune cells from radical damage and it also produces white blood cells.

Vitamin D is essential for maintaining strong bones and preventing osteoporosis

Vitamin E is needed to raise levels of interferon and interleukin, chemicals produced by the immune system to fight infection.

Zinc is known for its ability to lessen the severity and duration of colds, and plays a critical role in maintaining a strong immune system.

Breakfast is the most important meal of the day so it (or any meal) should not be skipped. Studies show that people who have breakfast have more energy through out the day and are in better moods. Eating 5-6 small meals a day keeps the metabolism going which keeps your energy levels up. However, 5-6 small

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Smart Ways to Eat OutIf you go out to restaurants at all, you know that most menus don’t have a long list of healthy foods. In the book “Restaurant Calorie Counter For Dummies, 2nd Edition” (Wiley, May 2011), you can find helpful information for making smart choices. Here are a few tips from the book:

Drink your whole glass of water (or more), but limit other beverages to just one glass.

Physically split a meal in half when it arrives at your table and ask for the to go box right away.

Choose fresh toppings, such as onion, tomato and lettuce, rather than pickled items such as jarred pepper strips or pickles.

Aim to get some lean protein with your meal. At salad bars, choose beans or cottage cheese. For the entrée, choose grilled chicken or fish.

The guide also provides calorie counts for menu items at 150 popular restaurants.


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If you’ve ever struggled with trying to figure out what it takes to maintain a healthier lifestyle, you’re not alone. The 2011 Food

and Health Survey, commissioned by the International Food Information Council Foundation (IFICF), found that among the 69 percent of Americans currently trying to lose or maintain their weight: 70 percent believe that both physical

activity and monitoring food and beverage consumption are equally important in weight management.

However, only 54 percent report actually implementing both strategies in an effort to manage their weight.While the survey showed that

approximately half of Americans perceive their overall diet as at least “somewhat healthful,” the World Health Organization ranks the United States as 18th (out of 153 countries) in the world for obesity and 28th in the world for cases of diabetes.

Why Is It So Hard?There’s a lot of information available about nutrition and fitness, and it can be tricky to sort through it all and put it into practice. Confusion over nutrition, conflicting reports over what’s healthy and what’s not, busy lifestyles that leave no time for exercise — all of these can be roadblocks to better health.

Nutrition Made EasierYou are what you eat. And how you eat. And when you eat. In the latest edition of her book, “Nutrition For Dummies,” (Wiley, May 2011), Carol Ann Rinzler says that nutrition is simply the science of how the body uses food — and in order to take care of yourself, you need to know a little bit about how that science works. “Nutrition is about why you eat what you eat and how the food you get affects your body and health,” she said.

Hunger vs. Appetite. Rinzler says that hunger and appetite are two very different things: Hunger is the need for food. It’s a

physical reaction that includes chemical changes in your body. It’s an instinctive, protective mechanism to make sure your body gets what it needs to function.

Appetite is the desire for food. It’s a sensory or psychological reaction (This

looks good! That smells good!) which creates an involuntary response like salivation or stomach contractions. It’s also a conditioned response to food — think Pavlov’s dogs.

Understanding the difference is the first step toward more healthful eating.

Making Wise Food Choices. In her book, Rinzler walks readers through things like the facts on fat and cholesterol, carbohydrates and proteins, building a healthful diet, food labeling, and what happens when food is cooked at home or processed in a plant — all to help make sense of nutrition so that making good choices that please your palate as well as your body, is easy.

The Facts on FitnessFitness can actually mean a number of things. You can be fit to run 5 miles or do yoga. You can look fit — that is, lean — and not have much stamina, strength, flexibility or balance. Suzanne Schlosberg and Liz Neporent, authors of “Fitness For Dummies, 4th Edition” (Wiley, December 2010), want to help people understand what’s involved in becoming fit, how to get started and how to stay motivated. “We want to help make fitness a permanent and enjoyable part of your lifestyle.”The 5 Key Areas. Schlosberg and Neporent say that it doesn’t take much effort to get a basic level of physical fitness in the five key areas: cardio, strength, flexibility, balance and nutrition. Why are these so important? Cardio fitness. Workouts that get your

heart pumping and continuously work a lot of large muscles improve your heart, lungs, blood vessels and stamina. They also burn a lot of calories, helping you lose weight. Think walking, cycling and using an elliptical machine.

Strength training. People who don’t exercise lose 30 to 40 percent of their strength by age 65, say the authors. By age 74, more than one quarter of men and two-thirds of women can’t lift an object heavier than 10 pounds. Lifting weights means strengthening your muscles for the long term. It also means strengthening your bones and speeding up metabolism.

Flexibility. Maintaining flexibility helps keep your joints mobile, minimizing

risk of injury and allowing you to move with agility and good posture even as you age.

Balance. Balance is important when you’re young, and essential when you’re not. A good sense of balance helps you move more fluidly and prevents unnecessary falls. Nutrition. When you make wise food

choices, you have more energy to exercise and you recover more quickly from your workouts.The “Fitness” authors say it’s important

to keep things interesting. Boredom can be the enemy of any workout. Listen to music, mix up your workouts — running on Monday, yoga on Tuesday, hiking on Wednesday, etc. Vary your pace or terrain, or try different exercise equipment.

And remember to stay realistic. “Trying to do too much or setting expectations too high can lead to frustration. Pace yourself and cut yourself some slack. Everyone improves at a different pace. Fitness is something personal and unique to you.”

For more about these books, visit www.dummies.com.

To celebrate its 20th anniversary, For Dummies is hosting special book promotions, sweepstakes, exclusive giveaways on their Facebook and Twitter pages, as well as other special events. To find out more and to download a free minibook, visit www.dummies.com.


Healthy habits

can help prevent

diabetes in your future

Gestational diabetes is diabetes that is found for the first time when a woman is pregnant. If you had gestational

diabetes when you were pregnant, you and your child from that preg nancy have a lifelong risk for dev eloping diabetes, a serious disease that can lead to health problems such as heart disease, blindness, kidney disease and amputations. The good news is there are steps you can take to prevent or delay diabetes and lower that risk for yourself and your child.

Holly’s Story Holly Romans was diagnosed with gestational diabetes when she was preg nant with her first child. After the baby was born, a blood test showed Holly’s blood glucose was back to normal, so she didn’t think any more about it. But later a follow-up test showed she was at risk for developing diabetes.

She shared her history of gestational diabetes with her daughter’s doctor and a note was made in her daughter’s health record. Holly also made sure a note was made in her own health record as well.

Holly joined a diabetes prevention program at a local hospital and learned how to have a healthy lifestyle for herself and her family. She lost weight by making small changes in her daily routine, such as replacing her chocolate snack-cake stash with fresh fruit, prepar-ing more salads, eating smaller portions, and tak ing daily walks.

In just a few months, Holly’s glucose numbers had returned to a normal level. And thanks to her lifestyle changes, she did not develop gestational diabetes when she became pregnant with her second child.

Today, Holly knows she needs to continue her healthy lifestyle habits and get tested for diabetes at least every three years. Holly con tinues to work to keep her weight down by doing aerobics and walking with her two kids. She makes sure she and her family maintain a healthy life style by staying physically active and making healthy food choices.

Had gestational diabetes

Exercises daily

Satisfies her crav ings in a healthy way by adding a tablespoon of peanut butter to a smoothie

Practices portion control by occa sionally eating one 100-calorie cookie pack

Enjoys walking with her kids at the park, on the boardwalk, and at the beach

Favorite healthy snacks: raw veggies and salads


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Each year, uncontrolled bugs, including, beetles, cockroaches, ants, centipedes, sow bugs and box

elder bugs, are a relentless annoyance that homeowners across the country fight to keep out of their homes. Homeowners are faced with the uncomfortable prospect of these home invaders sullying their well-kept abodes, hiding in cracks and corners, searching for food and dragging in dirt and grime. These critters even invade the most private residential areas, including bedrooms and bathrooms. This year, with the help of Raid Max Bug Barrier and DIY Expert Lou Manfredini, homeowners will be able to take measures to help stop unwanted bugs. Manfredini has teamed up with Raid to give homeowners tools and preventative tips to ensure any home is prepared before unwanted bugs attack. His tips have given homeowners across America the confidence and peace of mind that their families and homes are protected against uncontrolled pests. “As a contractor, one of the issues I often came across when tearing down walls was finding a bug infestation,” said Manfredini. “Infestations can be easily handled with a few smart home solutions that start to work in minutes and can be long-lasting. It’s all about being prepared.”

Prepare, Prevent and PatchAs a DIY expert, homeowners frequently ask Manfredini how they can get their home to look its best, maintain its value and keep unwanted bugs away. Manfredini shares three key guidelines for approaching home improvement and repelling pests: prepare, prevent and patch.

Prepare the DeckBefore the family starts spending more time on the deck, take a close look at wooden planks and the foundation for signs of rotting or splitting. Walk the deck carefully while checking for protruding nails, loose railings and other safety hazards. After making any needed repairs, carefully clean and re-seal the wood. A pressure washer will do a great job getting the deck clean. Then let it dry for at least 48 hours before applying an oil-based deck stain. Also, check for signs of potential bug infestations. To help keep unwanted bugs out of the home, spray the perimeter with Raid Max Bug Barrier.

Prevent Uncontrolled PestsAs the warmer months roll in, so do

n One German cockroach means there could be hundreds or even thousands inside the home. A cock-roach can live weeks without eating. If you see one, treat your home immediately.

n American cockroaches are typically outdoor species that enter homes in southern regions of the U.S. looking for food and water.

n Box elder bugs invade in the fall to stay warm and protected for the winter.

n A 2010 Raid Max Bug Barrier survey found that 69 percent of women most worry about ants and 44 percent worry about cockroaches invading their homes.

uncontrolled pests and bugs. Cockroaches, ants, box elder bugs and centi pedes prefer to lurk under the kitchen sink or behind walls, potentially causing unseen infestation. Manfredini recommends Raid Max Bug Barrier; the automatic battery operated trigger lays down a continuous stream of formula which starts working within minutes and is long-lasting. Simply spray the entire perimeter of the home indoors and out, paying special attention to gaps in the walls, doors and windows where insects can enter the home.

Patch the WalkBefore summer officially begins, check the driveways and walkways. If they’re pitted, chipped or cracked, consider repairing them and re-sealing with an asphalt or concrete sealer. Patching these surfaces helps stop ants from nesting near the home.

“Ultimately, the biggest mistake to home maintenance is not doing it,” Manfredini said. “With people spending their money cautiously these days, prevention is key.”

For more information about Manfredini and Raid Max Bug Barrier, please visit www.KillsBugsDead.com.

DIY Expert Lou Manfredini

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A better way to heat and cool is

right under your feet

The Earth-Friendly Choice About a million geo thermal

systems have been installed in the U.S. since 1980. They save more than 14 million barrels of crude oil per year.

Current geothermal systems are eliminating more than 3 million tons of carbon dioxide — the equivalent of taking 650,000 automobiles off the road.

Geothermal systems have no carbon dioxide emissions or any other negative effects on the environment.

Horizontal ground loop systems are used where there is sufficient space.

High-density poly-ethylene plastic pipes buried in the ground are filled with circulating fluid that absorbs the ground’s heat and brings it indoors.

Increasing energy costs have many homeowners looking for new ways to save money. According to the Department of Energy, the average

homeowner pays about $1,900 a year on utilities, most of it going toward heating and cooling bills. Adding insulation and sealing ducts can help, but what can be done to make some significant, long-term savings?A growing number of homeowners are finding savings in their own back yards by utilizing the earth’s natural energy to heat and cool their homes. It’s called geothermal energy — and it can save you some green while you’re going green.

Geothermal EnergyGeothermal systems — also known as ground source heat pump systems (GSHPS) or geothermal heat pumps (GHPs) have been around for decades but are just now coming to the attention of many

homeowners. The Department of Energy and the Environmental Protection Agency have both endorsed ground source heat pump systems as among the most energy-efficient and environmentally friendly heating, cooling and water heating systems available.

How It WorksThe temperature of the earth below the surface — from a few feet to hundreds of feet down — is moderate and fairly constant. In many places it stays in the mid- to upper-50s all year. Instead of burning fossil fuels, a geothermal heat pump absorbs the energy stored in the earth to heat a home in the winter. In the summertime a heat pump rejects the heat from the space and transfers it back into the earth — making it extremely efficient and cost-effective.

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To make it work, you need three basic elements: an underground loop system, a geothermal heat pump, and an air-delivery system.—Loop System: This is a system of high-density polyethylene plastic pipes buried in the ground. They are filled with fluid, a mixture of water and antifreeze, that circulates throughout the pipes. Open-loop systems circulate water drawn from a well.—Geothermal Heat Pump: The geothermal heat pump extracts heat from the fluid within the loop using a vapor-compression refrigeration cycle. This heat is then sent into the home. In the summer, it extracts heat from the indoor air and transfers it to the fluid, which cools as it circulates through the loop.

—Air-delivery System: Most geothermal pumps use an electrically driven fan to distribute the air through ducts in the home. A residential system can also be equipped to heat household water, as well. According to the International Ground Source Heat Pump Association, a geothermal system has efficiencies 50 to 70 percent higher than other heating systems, and cooling efficiencies 20 to 40 percent higher than available air conditioners. That means direct savings on home utility bills.

How It Saves You MoneyAccording to Bosch Thermotechnology North America:—Geothermal heat pumps have the lowest life cycle cost today — 25 to 50 percent less than a conventional system.—You can save up to 70 percent on your energy bill, depending on location and which GSHPS you use.

—Although the upfront costs are often more than a conventional system, the cost can be recouped within a short period of time — as little as 5 to 7 years.—Local and federal tax credits as well as rebates decrease installation costs.—Costs may be further reduced by special financing options offered by heat pump manufacturers, local utilities and lending institutions.

How You Can Get Tax CreditsUnder the recent tax credit legislation, a taxpayer who installs a geothermal heat pump in a residence could be eligible for

a tax credit of 30 percent of the installed cost of the system. The system must meet Energy Star requirements in effect at the time the system is completed. This credit is not limited to the primary residence, but may be used for any property a taxpayer owns. Equipment must be “placed in service” between January 1, 2009 and December 31, 2016. Learn more at www.bosch-climate.us.

Whether you’re looking to build a new, more energy-efficient home, or want to cut back your utility bills on your current home, consider exploring ways you can use the energy Mother Nature has in your own yard. Learn more about how geothermal technology can benefit you at www.bosch-climate.us.

(main photo)Photo courtesy of Getty Images

Want to Learn More?n There are state, local,

utility and federal incen-tives that promote renewable energy and energy efficiency. Look up rebates, tax credits and financing options in your area at the Data base of State Incentives for Renewables and Efficiency — www.dsireusa.org.

n Geothermal is an attrac-tive growth opportunity for HVAC and trade profes-sionals working in land-scaping, grading and well maintenance. Learn more at www.boschwaytogrow.com.

n See how much you might be saving by using the Geothermal Savings Calculator at geosavings. bosch-climate.us.

n Get tips for selecting and installing a geother mal heat pump system at www.energysavers.gov.

n Find a qualified contrac-tor in your area — dealers.bosch-climate.us.

Healthy habits

can help prevent

diabetes in your future

“Women with a history of gesta tional diabetes can lower their chances for developing diabetes by taking steps to reach and maintain a healthy weight, making healthy food choices, and being active,” accord ing to Judith Fradkin, M.D., of the National Institute of Diabetes and Digestive and Kidney Diseases. “Keeping a healthy lifestyle as a family is good for everyone.”

Keep up healthy habits — even after the baby is born.

Many women who have gesta tional diabetes see a dietitian or a diabetes educator to guide them in develop ing healthy habits during pregnancy. But what many women don’t realize is that it’s just as important to keep up with those healthy habits even after the baby is born.

If you are a woman who had gestational diabetes, it is impor tant to get tested for diabetes 6 to 12 weeks after your baby is born, and at least every three years after that.

It is also important to reach and main-tain a healthy weight by mak ing healthy food choices, such as following an eating plan lower in fat and calories and high in fiber, and being active for at least 30 min utes, 5 days a week. Even if women do not reach their “goal” weight, research shows that maintaining a healthy lifestyle can help reduce risk.

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The National Drowning Prevention Alliance asks everyone to reduce risk by following the Safer 3 program developed by the Swim for Life Foundation:

When the Taylor family’s new swimming pool was com pleted, the builder was about to fill it with water. But Erin, a New Jersey mother of three children

— two of whom were nonswimmers — stopped him: “Not one drop of water goes into that pool until the fence is installed,” she insisted.

Erin and her husband, Jay, are painfully aware of how dangerous swimming pools can be. Jay’s young cousin, Alicea, had drowned in a neighbor’s unfenced aboveground swimming pool, and the preschooler’s funeral was seared into their memories.

Drowning is the second leading cause of unintentional injury death to children ages 1 to 14, according to the Centers for Disease Control and Prevention.

In many Sunbelt states, it’s the leading cause of death.

Children ages 5 and younger are at the highest risk, accounting for 76 percent of all reported drowning-related fatalities.

The U. S. Consumer Products Safety Com mission (CPSC) ) found that the majority of all drownings in the 1-5 age group were associated with pools, and nearly half of those victims were last seen in the house.

“Drowning is swift and silent. There is no splashing sound or cry for help,” says Kim Burgess, executive director of the National

Safer Response Know CPR with rescue breathing. Keep

a phone and reaching and throwing aids near the pool.

Develop an emergency action plan and make sure everyone knows it.

Safer WaterIsolate the pool from the house and yard area by surrounding it with a fence and self-closing and self-laltching gate. Install door, child immerision and pool alarms and locking pool and spa covers. Several barriers provide backup in case one fails.

Prevent children’s unsupervised access to any body of water, including natural ones, bathtubs, buckets, coolers and toilets.

Safer KidsDesignate a “water watcher” to ensure constant attention of adult supervision during water recreation and at bath time. Teach children water safety and swimming skills. Parents and child caregivers should also know how to swim proficiently.

Check the pool area or other water fea-tures first if a child is missing


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Tomatoes are far and away the most popular vegetable grown by home gardeners. Who can resist the vast

array of sizes, shapes, colors, and flavors of hybrid and heirloom tomato varieties? Plus, there’s nothing like walking through your garden and munching on your own home grown fruits in the middle of summer.

Here’s a step-by-step guide to growing tomatoes:

1. Select the Variety – There are hundreds of hybrid and heirloom tomato varieties to choose from. In general, hybrid varieties are more uniform, vigorous, and disease resistant. They grow well almost anywhere in the country. Heirloom varieties offer more variety of fruit shapes, color, and flavor, but sometimes are only regionally adapted. It’s best to grow some of each, trying new varieties each year to see which grow best in your climate. For containers, choose dwarf varieties or determinate varieties. Indeterminate varieties will grow until the weather, insects, diseases, or you stop them. They require the most support but will produce the most fruit. For kids, grow cherry tomatoes for a sweet and plentiful treat.

2. Start Seeds Early Indoors – Unless you’re buying transplants at the local garden center, you’ll need to start your tomato seeds indoors 6 to 8 weeks before the last frost date in your area.

3. Raise and Warm the Soil – On all but sandy soils, create 8- to 10-inch tall raised beds to grow your tomatoes. Two weeks before transplanting outdoors, cover the beds with red plastic mulch. The color red increases tomato yields by up to 20

percent. Plus it warms the soil, conserves soil moisture, and prevents weeds from growing. In extreme southern areas, use straw mulch or white plastic instead of red plastic to keep the soil from overheating. If using drip irrigation or soaker hoses to water your plants, lay these hoses under the plastic mulch before laying it down. 4. Plant – Cut holes in the plastic mulch and plant tomatoes 2- to 3-feet apart in the raised beds. If your seedlings are tall and leggy, bury the stem to the first set of true leaves. Tomatoes have the ability to root along the stem; deeply set plants will be more productive. In containers, mix 3 parts potting soil with 1 part compost and plant one tomato per 5-gallon sized container.

5. Keep ‘em Up – Indeterminate tomatoes can grow to be huge plants. Plants trellised off the ground are more productive and have less disease and insect problems on the fruits than plants left to lie on the ground. Use homemade or commercial tomato cages, ladders, or stakes to train them off the ground. Dwarf varieties don’t need support, but determinate varieties do benefit from being trellised.

6. Fertilize, Water and Weed – Keep plants well watered, especially when fruit is forming. If the soil moisture fluctuates too much, your fruits may develop blossom end rot (the rotting of the stem end of the fruit). If you haven’t used plastic mulch, consider mulching with straw to keep the soil evenly moist. Mulch also prevents weeds from growing. Fertilize monthly with a handful of an organic 5-5-5 fertilizer sprinkled around the base of the plants to keep the plants productive.

7. Control Pests – Watch out for a variety of pests on your tomato plants. Diseases such as wilt, virus, and blight can also cause problems. Select disease resistant varieties. Resistant varieties have the letters of the disease they are resistant to after their name, such as V and F for resistance to verticillium and fusarium wilt.

8. Harvest – The more you pick, the more fruits will be produced. Allow the fruits to ripen on the vine to their mature color for the best flavor. Collect mature fruits to can or freeze, preserving the flavor of the harvest into the winter. If you still have many green fruits on your plant at the end of summer, prune off the top the plant and remove newly forming flowers and small fruits. This will send more of the plant’s energy into maturing the remaining fruits. Harvest before a frost.

For more tips and garden information visit www.garden.org.

How to Grow a Tomato

Photo Courtesy of Getty

Charlie Nardozzi, a nationally recognized garden writer, book author, speaker and radio and television personality, has appeared on HGTV, PBS and Discovery Channel television networks. He teaches and inspires home gardeners to grow the best vegetables, fruits, flowers, trees and shrubs in their yards. A former floral designer and interior plantscaper, Kathy Bond-Borie has spent 20 years as a garden writer/editor, including her current role as Horticultural Editor for the National Gardening Association. She loves designing with plants, and spends more time playing in the garden – planting and trying new combinations – than sitting and appreciating it


Potatoes are a fun crop to grow, especially when it comes time to dig for those buried treasures.

Unfortunately, there are numerous pests that are also fond of potatoes. Here are the most common and what to do about them.

Colorado Potato BeetleIn spite of the name, these insects can be found in most states. Both the adults, which are yellowish with black stripes, and the larvae, which are dark red or orange with black spots, feed on potato foliage. Check the undersides of leaves for their orange egg masses and rub them off. Dispose of beetles in a can of soapy water. Bacillus thuringiensis ‘San Diego’ kills the young larvae and it’s harmless to beneficial insects, animals, and humans.

Flea BeetleFlea beetles are tiny, black or brown, and pesky. They chew small holes in plant leaves and can do serious damage fast if they attack young plants. To foil these pests, cover young plants with fabric row covers as soon as you set them out. Keep flea beetle populations low through crop rotation and by maintaining high soil organic matter.

AphidThese tiny insects can transmit virus diseases. They suck juices from the leaves and stems of potato plants, stunting their growth. Insecticidal soap sprays are an effective control.

WirewormWireworms are the larvae of the click beetle. They’re a problem when potatoes are planted in a section of garden that was recently in sod. Fully-grown wireworms

What’s Eating My Potatoes?

Kathy Bond-Borie, Guest Columnist

are 1/2 to 1-1/2 inches long, slender, and brownish or yellowish white. They tunnel into plant roots and tubers, spoiling them. If your soil is heavily infested, contact your Extension Service for advice on solving the problem.

DiseasesYou may have a disease problem in the potato patch one year and none at all the next. The weather plays a big part in the health of a potato crop. Moisture and temperature conditions may trigger certain diseases, which will spread rapidly through the potato rows. But there’s no need to simply sit back and let the weather determine the fate of your crop.

To protect your crop, rotate the potato plot each year. Plant healthy, certified seed potatoes. If you have severe disease problems, consider using a standard potato dust or spray regularly throughout the season. These are chemical mixtures that prevent some diseases such as late blight. They thwart some pests, too, such as the Colorado potato beetle. If you use a potato dust or spray, read and follow the directions carefully. To be effective, most standard dusts must be applied to the potato foliage every 7 to 10 days, beginning when the plants emerge from the ground.

The fungus that causes common scab lives in the soil for many years. It’s not active when the soil pH is below 5.4, so if you have a serious scab problem, take a soil pH test. You may want to lower the pH by adding wood ashes to the potato bed. Avoid lime, which raises the pH.

“Potential buyers can be im-mediately swayed by an un-sightly yard, leaving them to wonder if the lack of care and attention to the lawn has been carried to the inside of the house,” said Gray Mattern, Realtor in St. Petersburg, Fla.

What Can Your Lawn Do for You?“If the buyer doesn’t get past the negative first impression, he or she may decide to bypass the home completely without look-ing at the interior. In this buyer’s market, it’s important to appeal to a wide range of prospective buyers.”

Reducing dust and soil erosion Healthy grass holds soil in place and prevents runoff from being washed into lakes, rivers and streams. The University of Minnesota released results of a research study showing a lawn that is not fertilized actually has more runoff than a lawn that is properly fertilized, due to the increased health of the grass.“Proper lawn care practices will be re-warded by an aesthetically pleasing prop-erty and will result in a variety of envi-ronmental benefits,” explained Dr. Cathie Lavis, horticulture professor, Kansas State University, Manhattan, Kan. “A key fac-tor to success is selecting the right grass variety for both your region and particular site conditions.”

How to maintain a healthy lawn “Lawn maintenance includes timely mowing and watering. Additionally, grass quality is generally measured in terms of color, density and uniformity,” said Lavis. “Scheduled fertilization and an awareness of pests and their control will contribute to lawn quality.” Two elements of good lawn health are proper pesticide use when necessary and proper fertilizer use to en-sure the grass has the nutrients it needs to thrive. A properly fertilized, healthy lawn helps prevent weeds, while pesticides con-trol weed populations already present or before they emerge. Proper pesticide use also keeps grubs and insects at bay. The key differences between lawn and garden pesticides and fertilizers are:

—A pesticide is the generic term for insec-ticides, herbicides and fungicides. Pesti-cides are meant to kill or control weeds,


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harmful insects and fungal and other diseases. The benefit of pesticides is their ability to prevent and stop pest (weed, insect, or disease) problems before they become out of control and threaten your lawn’s health.—Fertilizers provide the proper nutrients to your grass, plants and trees so they can thrive. A fertilization program should include fertilizers that are formulated to meet the needs of your lawn.

To get more information on the benefits of a healthy lawn, visit www.debugth-emyths.com.

Don’t pay up front • – Typically you should not be required to pay a deposit to have your items moved. Most companies request payment at the time of delivery.

Do your research• – If you are moving interstate, go to protec-tyourmove.gov to find out if a mover is licensed for interstate moves by the Federal Motor Car-rier Safety Administration.

Get it in writing• – Ask for pick-up and delivery dates in writing.

Know your rights • – Request a copy of “Your Rights and Re-sponsibilities When You Move,” a brochure created by the Federal Motor Carrier Safety Adminis-tration that outlines consumers’ rights. Federal law requires mov-ers to give this to customers prior to an interstate move.

“When you move, you allow people you don’t know to drive away with everything you own,” Walter said. “It’s important to make the right choice.”

For more moving tips and to download the “Your Rights and Responsibilities When You Move” brochure, visit www.Mayflower.com.

Drowning Prevention Alliance in Fort Lauder dale, Fla. “That’s why parents need to be aware of the danger and install alarms to alert them and barriers to delay a child’s unsupervised access to a swimming pool, hot tub or other back yard water feature.”

Burgess adds: “Barriers can buy parents the precious time needed to recover from a brief lapse in supervision. But remember, if a child is missing, check the pool area first.”

Submersion Injuries

For every child that drowns in a pool or spa, it’s estimated another 10 are treated for submersion injuries. The CPSC reports that between 2008 and 2010, there were, on average, 5,100 pool- or-spa-related submersion injuries involving children younger than 15 years of age treated in emergency departments. Many suffer profound, permanent brain damage, requiring life-long skilled nursing care.

Nadina Riggsbee, of Benicia, Calif., knows first-hand the suffering those parents endure. In 1978, a babysitter removed a bar the Riggsbees had placed in the track of a sliding glass patio door to let the family dog outside. While the sitter was in the bathroom, the Riggsbee’s 26-month-old daughter, Samira, and 14-month-old son, JJ, opened the door and fell into the backyard swimming pool. Samira died, but JJ survived with profound brain damage.

“After my family’s tragedy, I became out raged whenever I heard a news report of another child drowning. I thought to myself, ‘Someone should do something,’” said Riggsbee. So she did. Riggsbee founded the Drowning Prevention Foundation to promote public aware ness and advocate for swimming pool barrier legislation. Thanks to her efforts, Contra Costa County, Calif., required all newly con structed swimming pools to have an isolation fence, an automatic safety cover or alarms on house doors leading to the pool area. The 1984 act is thought to be

the first swimming pool barrier law.

Pool Safely

While no national law requires residential swimming pool barriers, Congress passed the Virginia Graeme Baker Pool and Spa Safety Act in December 2007. The statute requires anti-entrapment drain covers and other safety devices in all public pools.

But the law does not require anti-entrapment drain upgrades in private home pools and hot tubs. Nor does it mandate swimming pool barriers. Rather, it mandates a public safety education program.

As a result, the CPSC created the Pool Safely campaign, launched in May 2010. The hub of the program is a dedicated website where campaign partner organizations can order free public education resources such as brochures, posters and public service announcements. Parents and other child educators can visit the site to access children’s stories and activities designed to spark a conversation about safer behavior around pools and spas.

The law also provided funding that enabled the CPSC to contract with national safety nonprofit organizations, such as the National Drowning Prevention Alliance, Safe Kids USA and the Home Safety Council to promote the Pool Safely campaign and create their own outreach initiatives.

Burgess says that she is very pleased by the clear, empowering messages of the Pool Safely campaign. “It really fits our motto: Drowning is preventable. And simple steps really do save lives.”


Safer Swimming Remember, simple steps save lives. So please, Pool Safely! For more information, visit:n www.NDPA.org n www.PoolSafely.gov n www.Safer3.com

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It is incredible that one person can make such a monumental difference in the life of others. In 1985 a colorectal surgeon, Dr. Gordon (Gordy) Klatt, made a

decision to personally raise money to fight cancer by doing something he enjoyed, running marathons. Dr. Klatt spent 24 hours circling around the Baker Stadium track at the University of Puget Sound in Tacoma, Washington. After running and walking 83 miles in 24 hours the RELAY FOR LIFE was born. With the help of his family and friend’s, he raised $27,000.

In 1986, 19 teams participated in this event and raised $33,000 to fight cancer.

Today, the American Cancer Society RELAY FOR LIFE is an international movement to end cancer with relay events held in the United States and 17 other countries.

What Is the RELAY FOR LIFE?A 24 hour event where teams camp out at a local high school, park or fairground and take turns walking or running around the track. Cancer Never Sleeps. Every Relay is different but with certain traditions that are standard throughout every RELAY FOR LIFE event. The tradition consists of 4 very important words of Hope:

Celebrate, Remember and Fight Back These are the themes that link all “Relay for Life” events together.

Celebrate - The Survivors LapThe Relay starts with a Survivors Lap that provides an emotional example of how Relay participants are ensuring that more lives are saved each year. Caregivers who spend time and give support to their loved ones who face cancer are celebrated.

Remember - The Luminaria CeremonyAfter dark, candles are lit inside sand filled bags to honor those touched by cancer as well as those loved ones who were lost. Each bag will bear the name of a person touched by this devastating disease. For many, this is a time to grieve and find healing.

Fight Back - The Fight Back CeremonyThe last ceremony is for personal commitments to save lives by taking up the fight against cancer. One may decide to quit smoking, get a screening test or write letters to elected official about cancer. Making a commitment is the first step to taking action to fight back against a disease that keeps on taking. The relay also provides a community presence for cancer awareness and a critical means of achieving the Society’s 2015 goals.

From The Editor

By Bernice Carter-McNeilEditor and PublisherSatori LifeStyle Magazine


<the end>


American Cancer Society RELAY FOR LIFE for Lake Elsinore, CaCanyon Lake Middle SchoolOctober 8 - 9, 2011www.relayforlife.org/lakeelsinoreca

We all know someone who has been affected by cancer and the American Cancer Society RELAY FOR LIFE continues to provide hope, inspiration and support for cancer survivors and their families. Get involved and make a difference in the fight against cancer.

Jenny Hamm Event Chair for Lake Elsinore Relay

Please come out and join us in October as we Celebrate, Remember and Fight Back against Cancer by bringing people together in a fun and moving atmosphere to raise funds and awareness.

Thank You!

www.relayforlife.org or call 1 800 ACS 2345

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American Cancer Society RELAY FOR LIFE Lake Elsinore, Ca.October 8-9, 2011

Come Out and Join Us

Make a Difference

Photos: Satori LifeStyle MagazineTaken at the local Lake Elsinore, Ca., Bark for Life Event June 12, 2011

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