Satori LifeStyle Magazine

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SATORILifeStyle Magazine

WinterEdition2013

Choosing Health Insurance That Meets Your Needs

When It Comes to Treating His CML,

Kareem Abdul-Jabbar Shoots and Scores

Button Up Your Home for Winter

Protect Your Home from Winter’s Chill

How to Love Your Heart

Satori LifeStyle Magazine Volume IX -- Winter Edition 2013

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Food6 Pear Perfection8 Healthy Recipes for Lent 0 Deliciously Healthy Norway Salmon

Home Advisor4 Button Up Your Home for Winter5 Home DIY Home Improvements6 Kitchen Cleaning - Organize Your Approach8 Fire Safety for Your Family9 Adding a Little Luxury to Your Home0 Protect Your Home from Winter’s Chill Clean Closets Make a Happy Home Five Tips for Wood Finishing Like a Pro

Fitness and Health7 When it comes to treating his CML, Kareem Abdul-Jabbar shoots and scores How to Love Your Heart4 Up and Away and Out of Sight5 Winter Workout Tips6 What You Need to Know About Controlling High Blood Pressure7 Three Ways to Relieve Stress and Anxiety

LifeStyle Stand Up to Bullying Getting Back in the Reading Habit Bright Ideas for Entertaining8 Choosing Health Insurance That Meets Your Needs0 End the Chore War Getting a Handle on NONSTICK COOKWARE

CONTENTS

Beauty Tips4 Sparkle This Season Holiday Beauty Prep Tips4 How Men Can Avoid Five Common Skincare Pitfalls5 Straight Talk with Your Tween


Cover Page

Alpine Lake in the High Sierra

Photographer:Canbalci


WinterEdition2013

Choosing Healty Insurance That Meets Your Needs

When It Comes to Treating His CML,

Kareem Abdul-Jabbar Shoots and Scores

Button Up Your Home for Winter


How to Love Your Heart

Satori LifeStyle Magazine Volume IX -- Winter Edition 2013

4 satorimagazine.com

As the leaves turn and fall to the ground, it’s time to start thinking about “buttoning up” your home for

winter to keep you and your family healthy and comfortable, your belongings safe and high energy costs at bay.

Heating accounts for 34 percent of all annual utility usage, according the U.S. Environmental Protection Agency (EPA). One of the most cost-effective ways to improve the energy efficiency and comfort of your home is to seal and insulate the “envelope” - outer walls, windows, doors and roof. By doing so, ENERGY STAR estimates that a homeowner can save up to 20 percent on heating and cooling costs, the equivalent to lowering up to 10 percent of total energy costs for the year.-

Here are a few ways to keep you and your family healthy, your belongings safe and help lower your heating bill:

Preventing the draft

Old, drafty windows and doors can account for home energy loss of up to 30 percent, according to the EPA, which means paying more in the winter to heat your home. By replacing non-performing windows and doors, homeowners can drastically reduce heating costs. A typical home that replaces its single-paned, clear glass windows with energy-efficient windows can realize up to $501 in annual savings, according to the EPA.

“Windows are a great source of natural light, and a great way to admire the picturesque snow-covered trees and

lawns while avoiding the brisk winter air; however, they can also be the site of the biggest energy efficiency offender,” says David Harrison, chief marketing officer of Champion Windows, one of the nation’s leading home improvement companies. “By installing our Comfort 365 Windows, homeowners can watch their heating bills drop and rid their homes of cold drafts.”

Additionally, old or improperly installed siding can also be the cause of drafts. However, by installing new, energy-efficient vinyl siding and underlayment, homeowners can increase a homes’ R-Value, a measure of insulation’s ability to resist heat traveling through it.

“Installing energy-efficient siding can help insulate your home against the cold, reduce the amount of air flow into your house, and make it easier to keep warm air in the winter,” says Harrison.

However, even the best windows, doors and siding can be drafty, if they are poorly installed. So it’s important to make sure your home improvement is completed by a quality contractor who has a long history of being in the business so you can be sure they will be around if you have any issues down the road. -

Prevent moisture

Water leakage from snow, ice and rain can cause damage to the exterior and interior of your home. This can result in costly damage to framing, structure and insulation, more importantly it can cause issues - like mold - that can be harmful to the health of your family.

The roof is often the site of leaks in homes; however, by installing a new roof and taking the proper precautions, leaks won’t be a problem, especially with Champion’s Comfort 365 Roof System, which uses a flexible, self-healing barrier in all leak vulnerable areas and is guaranteed with a limited lifetime warranty.--

“Your home will settle and shift over time and extreme weather can be an issue,” says Harrison. “It is important to have barriers to provide protection against leaks caused by roof setting and extreme weather. Unlike many companies who only use this on the north side of a home or treat it as an upgrade, Champion uses a flexible, self-healing barrier anywhere your home’s roof joins and at all attachment points.”

Other ways to improve the seal of your home to prevent moisture damage, drafts and improve energy efficiency include:

* Sealing leaks

* Adding insulation

* Sealing ducts

“Now is the perfect time to make these improvements,” says Harrison. “Since it’s the offseason, homeowners can find great deals and attractive financing to ‘button up’ your home for winter.”

For more energy saving window, door, siding and roof tips, check out the U.S. Department of Energy’s website or Champion Window’s site www.ChampionFactoryDirect.com.

Button Up Your Home

for WinterContractors’ slow season makes fall a great time to embark on home improvement projects

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On any given weekend, homeowners can be found climb-ing around in attics to add insulation, repairing shingles on the roof, installing new floors in kitchens and bath-

rooms, and handling many other home improvement projects that, with a little elbow grease, they are able to do themselves.

This trend is crossing many generations. Forty-four percent of millennials (born between 1980 and 2000) and 57 percent of Gen Xers (born between 1960 and 1980) prefer to do home improve-ment and renovation projects themselves, according to Iconocul-ture researchers.

“Small updates can make dramatic improvements to the look and feel of your home, like adding a fresh coat of paint, replacing an exterior door or installing new flooring,” says Kathy Krafka Harkema, Pella Windows & Doors spokesperson. “Renovations can also help increase energy efficiency, which may save money on utility bills.”

One popular project that affects both the exterior and interior of the house is replacing a drafty old entry door with a stylish, energy-efficient one to transform the look and feel of the home without breaking the budget.

“As interior and exterior focal points, entry doors add highly-visible curb appeal,” Krafka Harkema says. “Whether you’re expressing a certain style, your commitment to energy efficiency, or your passion for a particular color, Pella entry doors can help you reflect your home’s unique personality.”

Fiberglass entry doors are a popular choice. They look like wood, but without the ongoing maintenance needs of wood. Plus, fiberglass offers exceptional energy effi-ciency, weather-resistance and outstanding durability to resist dents and dings. Pella’s

Homeowners Tackling More Home

Improvement Projects

Themselves

fiberglass door line offers virtually endless options featuring decorative glass patterns, distinctive panel styles and popular factory prefinished stain options. In addition, these doors include the exclusive AdvantagePlus protection system, with three low-main-tenance features: rot-free design; durable frames and tough aluminum exterior trim.

For the DIYer interested in installing a new entry door, keep these tips in mind:

* Proper installation is critically impor-tant to ensure the door opens and closes smoothly and seals correctly to prevent air,

light and noise from passing through. Take time to read and follow installation instruc-tions. Pella products feature comprehensive installation instructions to make it easy to properly install them.

* Take inventory of the tools you currently have. Determine what you will need for the project. If you don’t have all the necessary tools, check with family and friends about borrowing items or consider renting them.

* Ask for help from a family member or friend to help you complete the project. Extra hands can come in handy.

And of course, once you’ve finished install-ing your new entry door, be sure to show it off to family and friends by inviting them over for a gathering. To learn more about Pella entry doors or installation of them, visit pella.com.

IMAGE CAPTIONS:-------------------------------------------Caption 1: Pella fiberglass entry doors pro-vide natural light and warmth.

Caption 2: Architect Series fiberglass double entry door

HomeAdvisor

Home DIY Home Improvements



Maintaining a clean kitchen is important. However, there are often clean ing tasks that get

put on hold because they require a great deal of time and effort. According to the

Five Tips to an Organized, Clean Kitchen n Create a plan of action. Before you begin cleaning, gather everything you’ll need to tackle the kitchen as a whole, from rubber gloves and sponges, to the vacuum and mop. Assign tasks to each family member to help speed up the process. To ensure everything gets squeaky clean, make a checklist. n Use all-purpose cleaners. Make it easier with a quality, all-purpose cleaning product that can tackle all sorts of kitchen messes while killing germs, such as the Scrubbing Bubbles All Purpose Heavy Duty Cleaner with fantastik, which kills 99.9 percent of germs and bacteria. This cleaner can wipe out tough grease and grime, without leaving behind a filmy residue. n Reorganize and prioritize. As you clean the kitchen, reorganize contents of pantries, cabinets, drawers and spice racks so everything is easy to find, with your most-used items in front for easy access. Ensure anything expired is thrown out, and donate canned foods you don’t plan to use to a food bank.n Dust cabinet interiors. Remove dry-storage food items and dust out your cabinetry. Make sure you get back into the corners of your cabinets with a duster or vacuum. Wipe down dry food items with a damp cloth and place back in the cabinets. n Get your floors gleaming. Vacuum or sweep floors to get them prepped for mopping. Make sure to dust baseboards and corners where dust and pet hair can get trapped. Pay special attention to the cleaning solution you purchase to clean your floors, as hardwood flooring especially requires specific cleaners.

For more information on Scrubbing Bubbles products, visit www.scrubbingbubbles.com. For more tips on keeping your home clean, visit www.rightathome.com.

Tackle the AppliancesUse these tips for maintaining

your oven, microwave, dishwasher and refrigerator:

Oven If your oven boasts a self-cleaning mode, go ahead and turn it on. For the stovetop and exterior of the oven, spray a grease-cutting cleaner that stays where you spray, such as the new Scrubbing Bubbles Total Kitchen Foaming All Purpose Cleaner with fantastik, to thoroughly cover the surfaces, exterior walls and oven door. Allow the cleaner to go to work penetrat ing and lifting grime while you move on to the micro wave. Use damp sponges or paper towels to remove the cleaner when the grease and grime have dissolved.

Microwave To loosen grease and food spatters, boil a cup of water with a few lemon slices in the microwave for one minute, which will help to soften dried food particles to make cleanup easier. Then, use a foaming all-purpose cleaner and a damp sponge to easily wipe away residue and grease and leave a fresh scent behind.

Dishwasher Use a toothbrush and warm, soapy water to clean around the rubber seal on the door of your dishwasher. Use a scrubbing brush or sponge to wipe away dirt and grime on the inside of the door, as well as the walls. Wipe away debris around the drain that could cause later clogging. Run your empty dishwasher on the hottest cycle to help further remove buildup.

Fridge Because the refrigerator houses perishable foods, it’s crucial to your family’s health to keep it well-maintained and sanitary. Cleaning the refrigerator requires more work than just pitch ing old food. To ensure your fridge is thoroughly cleaned, turn the dial control to “0” and remove and discard old food items before removing shelves and drawers, then wipe them down using mild soap and water. Next, use a toothpick and toothbrush to clean corners, hinges and the rubber gasket. Finally, sanitize the drop pan with an antibacterial all-purpose cleaner. Cleaning the drop pan weekly will help reduce spilled food odors. After these steps are complete, return the dial control to the original temperature setting.

Scrubbing Bubbles Dirty Work Index survey, men and women agree the kitchen is the most difficult room to clean after the bathroom. Luckily, following a few simple steps and using all-purpose kitchen cleaners make tackling tough kitchen messes easier — ensuring that your home is not only clean but also healthy. Follow the below tips and tricks to learn how to clean your kitchen with ease.

Photo courtesy Getty Images

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The story of NBA’s All-Time Leading Scorer Kareem Abdul-Jabbar’s diag-nosis with chronic myeloid leukemia

(CML) is one example of how a devastating diagnosis can be turned into advocacy and inspiration.

In 2008, Mr. Abdul-Jabbar knew some-thing was wrong. He was experiencing hot flashes and at night would wake up soaked in sweat. He knew it was time to make an appointment with his doctor. After a series of tests, he quickly learned that he had Philadelphia chromosome-positive chronic myeloid leukemia in chronic phase (Ph+ CML-CP). Mr. Abdul-Jabbar explains:

“When I first heard that I had cancer, I was in shock and it felt like I’d been given a death sentence. But my doctor explained that by working closely together to develop the right treatment plan, including estab-lishing clear treatment goals and taking medication as prescribed, my disease can be treated.”

CML is a cancer of the blood and bone mar-row in which the body produces cancerous white blood cells. Chronic means a rela-tively slower-growing cancer that may take years to progress. Myeloid refers to the type of white blood cell being overproduced. In 2012 alone, there will be more than 5,430 newly diagnosed cases of this form of leu-kemia in the United States, according to the American Cancer Society.

Over the past 12 years, there have been significant advances in understanding how CML works, which has led to the develop-ment of treatments designed to act against the underlying cause of this disease, a genetic abnormality called Bcr-Abl. These treatments, known as Bcr-Abl inhibitors, are thought to block the ability of the abnormal Bcr-Abl gene to send signals that drive pro-duction of the leukemic blood cells.

And while there have been many advances in the treatment of CML, it’s important that patients be actively involved in the manage-ment of their disease by working closely with their doctor to ensure they are reaching their personal treatment goals. For those patients living with CML, a key treatment goal is to achieve and maintain a major molecular response, or MMR, which means that the amount of BCR-ABL in your blood or bone marrow is very low, or even nearly undetectable.

“For patients living with CML, it is very important to continue to monitor your dis-ease. For example, my doctor and I recently determined I was not reaching my treatment goals -- to reach and sustain a molecular response and address the side effects I was experiencing -- with my current plan. We re-evaluated my treatment plan and after considering my options, decided to switch my medication. Since switching, I’ve been able to achieve and maintain a MMR with less fatigue and hand cramping.”

The most sensitive test that is currently available to measure MMR is a simple blood test called an International Scale-PCR test (IS-PCR stands for International Scale Polymerase Chain Reaction). Getting regular IS-PCR tests is an important part of your treatment plan, as it will help you and your doctor determine if you are achieving and maintaining a MMR.

Mr. Abdul-Jabbar notes, “For me, it’s important to play an active role in life and a part of my life is treating my CML. I now know that I have reached a molecular response with my CML treatment, and I’m fortunate that I’m still able to do many of the things I love to do.”

Learn more about CML visit www.cmlearth.com.

As a CML patient advocate, Kareem Abdul-Jabbar’s goal is to inspire and educate fellow patients living with this disease. In addition to his work on CML education, he is also an author and documentary film-maker and a retired professional basketball player. Kareem was recently honored by the Los Angeles Lakers with a statue on the grounds of the Staples Center, the team’s home arena, to commemorate his accom-plishments.

When It Comes to Treating His CML, Kareem Abdul-Jabbar Shoots and Scores

Health & Fitness


Photo courtesy of Getty Images

No one likes to think about bad things happening to their home or family. But things like home fires do happen — more often

than you might think.Home fires kill an average of seven people

every day, and they cause billions of dollars in property damage. “We know fire safety is important to families,” said Michelle Atkinson, Vice President of Market ing for Energizer North America. “Energizer is proud to partner with the International Association of Fire Chiefs and 6,400 fire departments around the country in their long-standing commitment to spreading the lifesaving message of fire safety and preparedness with tips like these.”Here are some easy steps you and your

family can take to protect your home and each other, and to under stand the basics of fire safety.

Your Best DefenseAccording to the National Fire Protec tion Association (NFPA), working smoke alarms are your best chance for escaping a home fire. They can alert you to a fire 24 hours a day, seven days a week, whether you’re awake or asleep.

n 11 p.m. to 7 a.m. are the peak alarm times for home fire deaths — when people tend to be asleep and the house is likely to be dark.

n On average, families have less than three minutes from the time the first smoke alarm sounds to escape a fire.

The NFPA says that in the U.S., almost two-thirds of home fire deaths resulted rom fires in homes with inoperable smoke alarms or no smoke alarms. In reported home fires in which the smoke alarms were present but did not operate:

n Half of the smoke alarms had missing or disconnected batteries. Nuisance alarms were the leading reason for disconnected smoke alarms.

n Almost one-quarter (23 percent) of the smoke alarm failures were due to dead batteries.

n Only seven percent of the failures were due to hardwired power source problems, including disconnected smoke alarms, power outages and power shut-offs.

The United States Fire Admin istration (USFA) believes that fire deaths can be reduced by teaching people the basic facts about fire. Here are some simple facts that explain the particular characteristics of fire.

Fire is fast.In less than 30 seconds a small flame can get com pletely out of control and turn into a major fire. It only takes minutes for thick black smoke to fill a house. In minutes, a house can be engulfed in flames. If you wake up to a fire, you won’t have time to grab valuables because fire spreads too quickly and the smoke is too thick. There is only time to escape.

Fire is hot.A fire’s heat alone can kill. Room temperatures in a fire can be 100 degrees at floor level and rise to 600 degrees at eye level. Inhaling this super-hot air will

Fire Factsscorch your lungs. This heat can melt clothes to your skin. In five minutes a room can get so hot that everything in it ignites at once: this is called flashover.

Fire is dark.Fire starts bright, but quickly produces black smoke and complete dark ness. If you wake up to a fire you may be blinded, disoriented and unable to find your way around the home you’ve lived in for years.

Fire is deadly.Fire uses up the oxygen you need and produces smoke and poisonous gases that kill. Breathing even small amounts of smoke and toxic gases can make you drowsy, disoriented and short of breath. The odorless, color less fumes can lull you into a deep sleep before the flames reach your door. You may not wake up in time to escape.

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For 25 years, Energizer and the International Associa tion of Fire Chiefs have been spreading the life-saving reminder to change the batteries in your smoke alarms and carbon monoxide detec tors when you change your clocks for the end of daylight saving time, and please remind your friends, family and neighbors to do the same. Change Your Clock Change Your Battery® is part of the

Energizer campaign — that’s positivenergy™ —which combines a commitment to performance in pro ducts and responsibility in partnerships and programs that make a positive impact on the world. Learn more at www.energizer.com.

Fire Safety ChecklistInstall smoke alarms on every level of the home and outside each sleeping area. —Best location — On the ceiling in the center of the room, at least 12 inches from any wall.—Second best location — On a wall 12 inches below the ceiling.Test alarms once a month. —To reach it, stand on a chair or use a broom handle, and push the unit’s test button. If you don’t hear anything, the battery is probably dead. If the unit still doesn’t sound after you’ve changed the battery, replace it with a new smoke alarm.Change batteries at least once a year. —The clock change for daylight saving time is an easy way to remember to change your batteries, as well.Install a fire extinguisher in or near the kitchen.—Use a multi-purpose fire extinguisher suitable for use on multiple flammable materials.—Check the pressure regularly to make sure it’s at the recommended level.Keep flashlights with fresh batteries at your bedside for help in finding the way out and signaling for help in the event of a fire. Develop and practice an emergency escape plan.—You can download a free Escape Plan Grid at www.energizer.com to help.

Adding a Little Luxury to Your Home

Seventy-two percent of homeowners plan to decorate or redecorate in the next two years, according to the 2012

Houzz and Home Survey; and 86 percent said that improving the look and feel of the space was their most important goal.

You can find plenty of décor inspiration on sites such as Houzz or Pinterest. And with the right materials and a little creativity, you can add a little luxury to your home, too. Here are some ideas to get you started:

Paint – You can add a fresh look to a room with a fresh coat of paint. You can also add richness and depth with a specialty paint treatment. Textured paint allows you to give your walls the look of soft suede, leather, linen or even vintage plaster. Metallic paints can be used with stencils to create elegant patterns, or on textured wallpaper to create the look of antique tin ceiling tiles.

Textiles – Fabrics are a great way to add color and texture to a room. Browsing the remnant tables at a fabric store can lead you to some beautiful bargains. You can use

remnants to recover pillows, add banding to drapes, or make runners for the table or buffet. Try adding a luxurious throw to the sofa or a small wool rug on top of existing carpet for a cozy, layered look.

You can also consider investing in having a quality piece of furniture reupholstered. Look for a fabric that is not only beautiful, but durable as well, so you get more bang for your buck. For example, Sensuede is easy to clean, child- and pet-friendly, yet is soft, comfortable and luxurious to the touch. Learn more, and explore the more than 200 colors available, at www.sensuede.com.

Accents – Sometimes little things can add up to a big difference. Change out some of your accent pieces to add a special touch to any room. Metallic colors and materials such as gold, silver, bronze and copper add warmth and elegance. Vases, picture and mirror frames, decorative bowls and trays are simple ways to bring beautiful metals into any room. Richly colored candles add color and scent to a room, and their soft light will make your metallic accents glow.

Flooring – Sometimes the floor can get overlooked as a design element in a room. But a beautiful floor can pull the whole look of a room together. Refinishing hardwood floors, installing laminate or stone flooring, replacing carpets, or investing in quality area rugs are all ways you can add the perfect finishing touch to a room.

There are a lot of ways you can add luxury to your living spaces, so start exploring creative ways to make your home the picture-perfect place you’ve always wanted.

HomeAdvisor


When the temperatures drop, the last thing you need is for your heating or plumbing system to

act up. Some basic maintenance can help to ensure your home plumbing and heating systems are functioning properly.

A regular maintenance schedule helps protect you against system or appliance failures that leave you with a crisis requiring urgent — and potentially very costly — solutions.

To help protect your home during the cold winter months, American Home Shield, one of the nation’s leading providers of home warranty services, shares some tips for making sure your heating unit and plumbing system are in good condition to handle extreme temperatures.

Heating Maintenance:Check filters every month.•

Make sure floor vents are not •blocked to ensure clear air flow.

Visually inspect exhaust vent for •rust, damage or deterioration.

Be familiar with the manufacturer’s •maintenance recommendations for your specific unit. This information is typically available online and in your owner’s guide.

Plumbing maintenance:Only flush toilet paper down a toilet.•

Maintain water softener according to •manufacturer’s recommendations.

Water filters and icemaker filters •should be changed according to the manufacturer’s recommendations.

Avoid using your garbage disposal if •you’re on a septic system.

Drain sediment from water heater tank •according to manufacturer’s recom-mendations.


If you aren’t familiar, locate your mas-•ter valve so you can quickly turn your home’s water off if a line breaks. In most homes, the valve is located near the water heater, the clothes washer, or where the water service line enters your home.

Check the hose bibs to clothes wash-•ers to ensure they are tightly con-nected to minimize leaks and overuse of the system.

Taking these steps can help keep your home systems in good working order throughout the winter. But not everyone has the time or skills to do the maintenance required.

A professional preventative maintenance program can be a time- and money-saver for homeowners. Quality service providers perform a thorough check of your home’s systems and appliances to help ensure they are operating efficiently.

To learn more about preventive maintenance recommendations for your home’s systems and appliances, visit www.ahspm.com.


Just like your car, your home systems and appliances all need periodic maintenance checks to make sure they’re operating safely and efficiently. A professional preventative maintenance program can help homeowners when it comes to the upkeep of their heating and cooling system, plumbing, electrical system, and most major appliances. Having professional preventative maintenance services performed is key to ensuring tasks are done right and can save you time and money in the long run.

American Home Shield, a unit of the ServiceMaster Company, provides these expert tips to help keep your home’s systems and appliances in great shape:

Air ConditioningCheck filters every month. Clean or •replace as needed.

Keep the condensing unit free of de-•bris.

Trim shrubs and plants near condens-•ing unit to ensure proper air flow and circulation.

Bent condensing unit fins can often be •easily straightened with a fin comb.

Washing MachineInspect cold and hot water supply hoses •for cracks and deterioration.

Look for signs of water or oil leakage.•

Check to make sure the machine is •level, and adjust it, if needed, by turn-ing the legs clockwise to lower them or counter-clockwise to raise them.

DryerClean the lint screen after each load of •clothes has been dried.

For gas and electric dryers, check and •tighten supply connections.

Check to see if the dryer is level; if it’s •not, the drum may vibrate and damage the unit. To adjust the level, turn the legs clockwise to lower them or coun-ter-clockwise to raise them.

Tips for Taking Care of Your Home

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Water HeaterDrain and flush sediment from tank •twice a year.

Check pressure-relief valve once a year •to make sure this crucial safety device is not clogged.

When it comes to getting the house clean and tidy, closets often get left off the to-do list. From hall

closets and linen closets to bedroom closets, “out of sight, out of mind” thinking quickly leads to clutter – and then frustration when you can’t find what you need when you need it.

But a little planning and a few simple tips can help you get your closets in user-friendly shape in no time.

Put your closets on your calendar. Take stock of your schedule and commit some time to tackle your closets. Set realistic

As a company with significant experience in covering the repair of major home systems and appliances, American Home Shield is a strong advocate for preventative maintenance.

The company encourages homeowners to take advantage of annual preventative maintenance agreements to make sure their appliances and systems get a thorough inspection by a qualified professional. To learn more about preventative maintenance plans, how you can get one, and find more tips, visit www.ahspm.com. Photo courtesy of Getty Images

expectations – you don’t have to conquer all your closets at once. It may make sense for your family to forego TV one evening a week and focus on one closet at a time, for example.

Start by sorting.If you haven’t worn a piece of •clothing in the past year – or you can’t remember the last time you wore something – then you don’t need it. Other items to purge from your closet: children’s clothes and shoes that are either too small or too worn out to pass down to a sibling or a friend.Sort your remaining clothes by season •and then into piles to keep or pass down. If you have limited closet space, keep only the current season’s wardrobe in your closet. Carefully pack and store the rest for later.

Linen closets stay more organized •when you stack similar sized items together. Sort sheets by size, and group washcloths, hand towels and bath towels together.For closets that hold everything from •the vacuum cleaner to art supplies and anything in between, work one shelf at a time. Sort items by categories and dedicate one shelf or area of the closet to each group.

Eliminate excess – but don’t throw it away. As the saying goes, one man’s trash is another’s treasure. There are easy ways to donate your unwanted items to benefit those in need. One example is DonateStuff.com, where you can request pre-paid UPS shipping bags that make it simple and free to send in unwanted clothes, shoes, accessories and household linens. Your donation benefits one of three national nonprofits of your choosing: AMVETS, Easter Seals, or The Purple Heart. It’s tax deductible, and it reduces waste. Americans throw away an average of 68 pounds of clothing each year – DonateStuff.com helps keep over 470,000 pounds of clothing out of landfills every week. You can learn more at www.donatestuff.com.

Green up your storage. When it’s time to put things back into place, instead of buying new containers to hold things, look around the house for boxes and containers you already heave. Baskets, crates and even empty shoeboxes can be reused to keep your closets more organized.

Repeat often. You don’t have to wait until the next neighborhood yard sale before you sift through your closets again. As with most household chores, a little maintaince goes a long way to keep your closets looking neat and clean. You could even keep a bag in each of your kids’ closets and encourage them to set aside gently used and outgrown items on a regular basis.

You’ll be amazed at how much happier clean closets can make the whole house feel – especially when you turn the stuff you don’t need into a good deed.


Clean Closets

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Make a Happy Home

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With summer break over, it’s time for kids across to country to get back to the books. Hopefully,

reading is a habit that continued over the summer. However, many children may need a little nudge to catch the reading bug again.

In an effort to keep your children reading, and enjoying it, try finding material that they are interested in. There are several publications, like the free children’s publication Kidsville News!, the nation’s fastest growing children’s newspaper, that have fun, interesting and educational articles that are geared towards elementary-aged children. This school year Kidsville News! is introducing an exciting 12-part serial story, “Quetzalcoatl,” that is sure to spark your child’s imagination. The adventure series, about a young boy, buried treasure and a strange and mysterious flying creature, begins in September and will also be available online at www.kidsvillenews.com.

Getting Back in the

Reading Habit

Going back to school can be stressful for many kids, especially if they have been the victims of bullying.

According to Youth Ambassadors 4 Kids Club, an organization dedicated to eliminating bullying, a student is bullied every seven minutes in our country, and an estimated 77 percent of students will experience some form of mental or physical bullying during their school years.

While the statistics are worrisome, there are measures parents and caregivers can take to help identify the signs of bullying and the anxiety it can induce so they can help their children manage through this difficult situation.

Recognizing BullyingBullying can take many forms, including hitting, threatening, intimidating, mali-ciously teasing and taunting, name call-ing, making sexual remarks, stealing or damaging personal belongings, and indi-rect attacks such as spreading rumors or getting others to exclude another student.

It’s also no longer limited to the class-room, lunchroom or playground. Today, cyberbullying -bullying through elec-tronic outlets such as text messages and social media sites - has made this issue a 24/7 challenge.

“Bullying can have a significant impact on students,” said University of Phoenix College of Social Sciences instructor and expert on bullying Dr. John Nixon. “Children and teenagers who are bullied suffer from anxiety, fear, withdrawal, low self-esteem and poor concentration. Recognizing the warning signs is the first step toward ending the behavior.”

Signs that your child may be a victim of bullying include:

Coming home with damaged or missing •clothing or belongingsUnexplained injuries•Frequent complaints of headaches, stom-•ach aches or feeling sickChanges in eating habits•Loss of interest in friends or going to •schoolMood and behavior changes•Trouble sleeping and/or having frequent •bad dreamsFeelings of helplessness or not being •good enough

Stand Up to Bullying

What You Can Do if Your Child is BulliedEstablishing a process for detecting, discussing and monitoring bullying can help in more effectively reaching a solution. “It can be embarrassing for a child to admit that they are being bullied,” said Nixon. “And many kids don’t tell parents about it because they are afraid of either being blamed for the situation, or they are afraid of how the parents will react.”

Nixon offers some tips for what you can do:

Increase awareness – Parents must •educate themselves on the signs of bullying and realize that they are not alone.Communicate – Ask children questions •about how they slept or what they are looking forward to doing in school that day. Their responses can provide a wealth of insight.Gather more information – Ask teachers •if they have noticed anything that would signal the child had been bullied. Also, check a child’s text messages and Facebook profile for signs of cyberbullying.Develop an action plan – Put steps in •place to monitor the signs of bullying to see if it persists and engage your child regularly to open up communication about the problem.Follow through – It’s important to keep •at it. Be active to both spot the signs of bullying and discuss them with the child to work toward a solution. If bullying persists, take action. Discuss the problem with the parents of the child who is

bullying, if it is appropriate. Talk with your child’s teacher. If the teacher is not responsive, escalate the discussion up to the principal or superintendent if necessary.

There are more participants in bullying scenarios than just the bully and the victim. “More often than not,” said Nixon, “there are bystanders. These are students who know what is going on and either encourage it in some way, or sit back and do nothing. We need more kids to stop being bystanders and take a stand against bullying.”

You can find additional information on University of Phoenix degree offerings by visiting www.phoenix.edu, and more resources for helping students deal with bullying at www.a4kclub.org, and www.stopbullying.gov.

LifeStyle


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When the weather is nice, many people get the urge to entertain just a little more frequently.

Interior design expert and TV personality Genevieve Gorder says the best approach to warm-weather entertaining is to make your space shine with a comfortable, approachable style. Genevieve has partnered with Mirassou Winery® to help brighten up entertaining spaces for sharing good times and making good memories. Try one of her easy entertaining ideas to make your home feel warm and welcoming – putting your guests at ease as they raise a glass to your hosting skills:

Create a home bar on any surface •of your home. Arrange beautiful wine bottles on a vintage silver or brass tray, add wine glasses and two taper candle holders. With a bit of mood lighting, glassware and beverages, a bar is just that simple and guests know they can pour their own wine.

Put every surface to use when •entertaining large groups, such as stacking coasters on the mantle to expand your typical entertaining space. Add a pop of color, such as the bright yellow sun on a bottle of Mirassou wine, so guests know they can use the mantle as a gath-ering place.

The next time you have guests •over for wine and cheese, create a buffet table that works your guests along the line visually. Start at the highest point with flatware and rolled linen napkins in tall vessels, then use cake tiers for flatbreads and crackers, followed by cutting boards for cheeses and accompani-ments at the lowest point in the middle. Move the eye line back up again at the finish with vases of nuts and bottles of wine.

Great books are also a sure way to spark the imagination and love of reading in a young child. But there are so many choices. How do you find just the right book that will ignite the passion for reading in your child? Again, Kidsville News! –– in partnership with author James Patterson’s ReadKiddoRead.com, –– provides monthly recommendations and book reviews for teachers and parents and all ages of children.

James Patterson’s ReadKiddoRead.com is a web site designed to help parents, teachers and librarians ignite the next generation’s passion for reading by recommending books carefully chosen for their ability. Complete with age designations, thoughtful book descriptions, author and celebrity interviews (Jeff Kinney, Rick Riordan, Julie Andrews, Lemony Snicket, and more), links to online retailers and much more, ReadKiddoRead.com helps make finding a book for a young person easy and, ultimately, rewarding. Selections from ReadKiddoRead.com will appear in print nationwide within the pages of Kidsville News! and online.

“ReadKiddoRead is about getting the very best books into kids’ hands, the ones that will create life-long readers. Kidsville News! understands how important this is — they have a solid, entertaining paper that gets kids and parents reading together. What a great place to showcase a taste of what’s going on at ReadKiddoRead,” said James Patterson, commenting on the new partnership.

Bill Bowman, president of Kidsville News! Inc., agrees that the partnership is a perfect match. “We are extremely proud of this new relationship, because it’s evidence that we are achieving our mission of promoting literacy, education and good character development in our young people. Both organizations have a mission of promoting reading as a valuable skill that is fun, educational and a rewarding lifelong hobby.”

For more information on Kidsville News! or to find out how to bring it to your community, visit www.kidsvillenews.com or call 877-458-6397.


Don’t be afraid to mix elements on •your dining table to make your pre-sentation really shine. Think about mixing metals like brass and silver with white glass to create a power-ful triad. Then use mismatched plates and chairs to bring a homey and casual feeling to a gathering.

A fun activity is hosting an at-•home wine tasting. Ask guests to bring a bottle of wine from the same region – such as California – and then spend the evening trying different wines and learning which you like best.

For more entertaining tips and to download materials to help with hosting an at-home wine tasting, visit www.facebook.com/MirassouWinery or www.mirassou.com. Photo courtesy of Getty Images

Bright Ideas for Entertaining

LifeStyle


While looking your best and feeling confident are important throughout the year, it’s

especially crucial during the holiday season, as you gather with loved ones and pose for that annual family photo. Look your best this season using these beauty tips.

Keep it fresh. While you may go for bright colors and sparkles in terms of your attire, make sure to keep your makeup fresh-faced. If you choose to wear a bright lip color, keep the rest of your makeup neutral. If you go for a neutral lip, feel free to play up the eyes or cheeks. But remember to highlight just one with a bold color – eyes, lips or cheeks – rather than all three. Ensure your makeup stays in place all night by using a primer before applying your liquid or powder foundation and eye shadow.

Go for a classic ‘do. Sleek, shiny hair swept back or pulled to one side work well for holiday parties. Deep-condition your hair in advance of the holidays and be sure to schedule a haircut so your locks are easy to manage, no matter how you decide to wear your hair.

Keep ‘em fresh and clean. Following that warm mug of hot cocoa, make sure your breath stays fresh. Carrying a toothbrush and toothpaste might not be convenient, but you can stash a Colgate Wisp mini-brush in your purse or pocket. Available in four flavors – MaxFresh Peppermint, MaxFresh Spearmint, Optic White Coolmint and Icy Bubble – this convenient single-use mini-brush is a better alternative than gum or mints, which only temporarily mask bad breath. The liquid-filled bead offers a burst of freshness, with no water or rinsing required, so just brush and go anytime, anywhere. Learn more at www.colgatewisp.com.

Add some sparkle. The holidays present the perfect occasion for pulling out your fun accessories. Play with color combinations and sparkling jewelry. Start with a bold dress – black will work as well – and

play up the accessories by introducing complimentary colors and glittering jewelry. If you wear your hair up, opt for sparkling earrings and a bracelet. If you wear your hair down, pick a statement necklace with a dress and cardigan.

Get a manicure. Just as you coordinate your hair, makeup and wardrobe, consider your manicure as well. For bold outfits, opt for a simple manicure with clear nail polish. If instead you wear black or neutral colors, pick out a festive bright red or berry polish.

Clutch-Worthy Beauty Tools When packing your evening clutch for a night of holiday celebrations, make sure to keep the following on hand:

Pressed powder – ‘Tis the season for taking photos – make sure you’re camera-ready and shine-free with a compact of pressed powder for quick touch-ups.

Bandages – You likely don’t wear your dressy shoes every day. Make sure to pack some bandages in case you develop a blister from those fancy heels.

Mini toothbrush – Ensure your breath is fresh and clean by packing a mini, single-use toothbrush, such as Colgate Wisp – perfectly sized for clutch purses or pockets for quick use following dinner or drinks.

Mini comb – Give your locks a once-over to re-set your style part-way through the evening.

Concealer and lipstick – Your makeup shouldn’t require any further touchups than a quick concealer and some color to your lips.

Sparkle This Season Holiday Beauty Prep Tips

Beauty Tips

Let’s face it, skincare isn’t always a priority for most guys. However, the path to healthy, comfortable skin is not

as difficult as one might think. For men with skin issues, relief is only a few simple steps away. San Diego-based dermatologist Dr. Jeffrey Benabio lists five common skincare pitfalls guys face and how each can be easily avoided.

1. Using the wrong stickHalf of men experience some form of under-arm discomfort or itching and believe this is the price they have to pay for using a power-ful deodorant. Those experiencing underarm irritation should try an antiperspirant or deodorant that is specifically formulated to be non-irritating just like Dove (R) Men+Care (R) Aqua Impact Antiperspirant and Deodor-ant. Designed to be tough on sweat, not on skin, Dove-Men+Care-helps combat dryness while providing advanced 48-hour protection against odor and wetness.

2. Wearing inappropriate workout clothesWhile long workouts are great for your body, they can be tough on your skin if you’re wearing clothes that absorb mois-ture. Change into clothes that wick sweat away so you can avoid the excess mois-ture, which allows bacteria to thrive and can cause skin problems.

3. Forgetting about the soapGuys don’t usually spend a lot of time in drug store aisles, and they often get what-ever soap they’ve been using for years or go with whatever is cheapest. Little do they know that those soaps are often too harsh and strip their skin of essential oils. Next time, grab an all-in-one solution like Dove Men+Care Clean Defense Body and Face Wash, which is clinically proven to fight skin dryness with less irritation or tightness than soap.

How Men Can Avoid Five Common Skincare Pitfalls

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Being overly exposed to sex and vio-•lence (86 percent)

Facing more pressure to grow up faster •(75 percent)

Not doing well in school (60 percent)•

Being challenged to eat healthy (55 •percent)

Not safely using the internet (55 per-•cent)

Tweens themselves find plenty to stress over. According to the survey, tweens are most stressed about:

Hearing rumors about themselves or •friends (68 percent)

Dealing with hard teachers (68 percent)•

Getting good grades (61 percent)•

Their first kiss (51 percent)•

Fortunately for you, a majority of tweens (69 percent) find talking with their parents to be “very helpful” in dealing with the pressures and challenges they face.

Beauty Tips

4. Shaving mistakesBefore shaving, try using steam or hot water to help open pores. Also, while there’s nothing wrong with keeping your facial hair under control and maintaining a clean-shav-en look, it’s not a bad idea to let your facial hair grow occasionally. This break can help unclog your pores and reduce ingrown hairs.

Dermatologist offers skincare advice to help save guys from

irritation and discomfort

5. Forgetting the shadesNext time you run out of the house without your sunglasses, think again. One of the leading causes of wrinkles around eyes, or crow’s feet, at an early age is sun damage. If you want to keep the skin around your eyes looking younger, get used to wearing your shades in all seasons - squinting is not a good look anyway.

While it can simply take a small lifestyle change to solve recurring skin problems, it’s important to see a dermatologist if problems persist. For more skincare tips and products that can help, visit www.dovemencare.com.

“Communication is a critical part of helping tweens make the transition into being confident teens,” said Rosalind Wiseman, internationally recognized educator and author of New York Times Best Seller, “Queen Bees and Wannabes.” “When you keep the lines of communication open, you

can help build their confidence and self-esteem.”

Wiseman has some tips to help you talk to your tween about what they’re going through:

Location, Location, Location – Chances are, puberty and personal hygiene are embarrassing topics for your tween. Lighten the mood by chatting in a comfortable setting for your child, like when you’re walking the dog or taking out the trash.

No Greeting Card Needed – While it may be emotional for you as the parent, try to keep the tone easy and relaxed, because your teen can sense your anxiety and is probably not feeling too comfortable either. Remember this moment when you were their age? It’s typically not the most comfortable conversation. Be prepared to have the chat and then move on to other topics after you’ve said your piece.

Ease in, Ease Out – Feel free to have the conversation in mini talks over a period of time. Maybe it’s when you’re together bringing the groceries in from the car, or as you’re making dinner. The more natural, subtle and informal, the better.

Surprise Delivery – The best way to introduce an otherwise-awkward product to your tween? Make it a quiet surprise. For example, drop a stick of Degree deodorant in their bathroom. Once they’ve had a chance to use it, check-in a few days later asking how it is working for them. If your tween is extra bashful, leave personal products on their bed in a discrete bag.

Nervousness to Nerves of Steel – The goal is to stay calm, cool and collected to help turn this embarrassing, sometimes difficult, moment into something empowering. Remember how you felt when you were their age, and do your best to relate to what they’re going through.

For more tips on helping your tween navigate these years, visit www.facebook.com/DontFretTheSweat and www.facebook.com/DegreeWomen.


As the parent of a tween, do you find yourself saying things like, “It wasn’t like this when I was that

age?” You’re not alone.The Unilever Tween Confidence Index, a survey that provides a snapshot of confidence levels among tween girls and boys, found that 77 percent of moms say their 8- to 12-year-olds are facing more challenges today than they did when they were that age. What are moms concerned about?

Straight Talk with Your Tween

How Men Can Avoid Five Common Skincare Pitfalls



The Glycemic IndexThe glycemic index (GI) rates carbo-hydrates on a scale of 1 to 100 based on how rapidly a food item raises blood sugar levels after eating. Foods that rank high on the glycemic index are digested rapidly, which produces marked fluctua tions in blood sugar and insulin levels. Foods with a low glycemic index are digested slowly and raise blood sugar and insulin levels gradually. Source: University of Sydney Glycemic Index Group, Human Nutrition Unit, School of Molecular Biosciences.

Sam Talbot’s “The Sweet Life” is avail able on amazon.com, at Barnes and Noble, and at book stores nationwide.

For the more than 25 million Ameri-cans living with diabetes, food choices are critical to maintaining

their health. Chef Sam Talbot, who was diagnosed with type 1 diabetes when he was 12 years old, understands those challenges. But with his new cookbook he proves that diabetics don’t have to sacrifice flavor in order to follow a healthy eating plan.

Talbot earned national recognition as the runner-up in Season 2 of Bravo’s hit TV show “Top Chef.” In his new book, “The Sweet Life: Diabetes without Boundaries,” he shares how diabetes has affected — but has not compromised — his life and career, and offers 75 fresh, all-natural recipes that can be enjoyed by both diabetics and non-diabetics.

Cooking to Manage DiabetesDoctors recommend that people with diabetes follow a healthy, well bal anced diet

that includes plenty of fiber-rich fruits and vegetables and carbo hydrates that rank lower on the glycemic index (GI). (See sidebar for more on the glycemic index.)

“Pears are one of my favorite fruits to use in recipes,” says Talbot. “They are a low GI fruit, they’re high in fiber, and the flavor of a ripe pear is just out of this world. They are incredibly versatile in sweet and savory recipes in all types of world cuisines. They can be part of any meal of the day.”

The two recipes here are from Talbot’s book, and showcase the fresh, sweet flavor of pears. For more information, visit www.SamTalbot.com, and for additional pear recipes visit www.usapears.org.

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Check the Neck for Ripeness Ripeness is the key to enjoying pears at their sweetest and juiciest. To judge a pear’s ripeness, USA Pear growers advise you to “check the neck.” Press the neck, or stem end, of the pear. If it yields to gentle pressure, it’s ripe, sweet and juicy. If it feels firm, simply leave the pear at room temperature to ripen within a few days. Don’t refrigerate your pears unless you want to slow their ripening.

Yogurt with Pear and CoconutMakes 4 servings Juice of 1 lemon 1/3 cup unsweetened shredded coconut 2 tablespoons graham cracker crumbs 1/2 cup Grape-Nuts or granola cereal 1 tablespoon granulated stevia extract, or to taste 1 teaspoon ground cinnamon 2 ripe pears, such as Anjou or Bosc, slightly firm to the touch 3 cups 2% plain Greek yogurtIn medium bowl, combine lemon juice, coconut, graham cracker crumbs, cereal, sweetener and cinnamon.

Lavender Poached PearsMakes 4 servings 2 large ripe pears, such as Bosc or Anjou, slightly firm to the touch 3 tablespoons granulated stevia extract, or to taste 1 tablespoon dried lavender 2 blossoms dried hibiscus 1 chamomile tea bag 1/2 cup loosely packed fresh mint leavesPeel, halve and core pears using a melon baller to scoop out seeds.

In large pot, combine 3 cups water, sweetener, lavender, hibiscus, chamomile tea and mint. Bring to a boil over medium-high heat, then reduce heat to medium-low. Add pears and simmer until you can easily pierce pears with the tip of a knife, about 20 minutes.

To serve, transfer pear halves to 4 indivi-dual bowls and ladle some of the cooking liquid over the top.Per Serving: 72 calories, 1 g protein, 19 g carbohydrates, 0 g total fat (0 g saturated), 0 mg cholesterol, 4 g fiber, 2 mg sodium

Recipes excerpted from the book, “The Sweet Life: Diabetes without Boundaries,” by Sam Talbot. Published by Rodale. Copyright © 2011.

n One medium pear provides 24 percent of your day’s fiber, and 10 percent of your day’s vitamin C — for only 100 calories.

n There are ten different varieties of USA Pears, each with its own color, flavor and texture.

n More than 80 percent of the fresh pears grown in the U.S. are from the Pacific Northwest states of Washington and Oregon. USA Pears are in season from early fall through early summer.

Peel, core and finely chop pears. Spoon yogurt into 4 bowls and top with fruit and coconut mixture, or sprinkle directly onto each individual container of yogurt.Note: This recipe can do double duty as a dessert if you serve it up parfait style. Spoon 1/8 of the pears into the bottom of each of 4 bowls or parfait glasses. Add 1/8 of the cereal mixture, then 1/2 cup of yogurt. Repeat with the remaining pears, cereal mixture, and yogurt.Per Serving: 265 calories, 15 g protein, 38 g carbohydrates, 8 g total fat (6 g saturated), 8 mg cholesterol, 6 g fiber, 157 mg sodium

Food


Cooking nutritious — and delicious — meatless meals for Lent has never been easier. These recipes

start with Alaska Seafood, which is additive-free, lean, and full of healthful vitamins, minerals, nutrients and heart-healthy omega-3 fatty acids.

To find more easy, delicious, and healthy Lenten recipes, visit www.wildalaskaflavor.com.

Prep time: 15 minutesCook time: 20 minutesServings: 4 4 Alaska Cod fillets (4 to 6 ounces each), fresh, thawed or frozen 2 tablespoons olive oil, divided 1/2 cup finely chopped shallots (2 to 3 shallots) 1/4 cup chopped cilantro 2 teaspoons fresh grated ginger 1 can (14.5 ounces) vegetable broth, divided 1 teaspoon sugar 4 cloves garlic, chopped Large pinch of saffron 1 teaspoon cinnamon 1/2 teaspoon allspice 2 cups dry couscous 1/4 cup toasted almond slices

Mango Slaw: 1 mango, peeled and sliced (about 2 cups) 1/2 red bell pepper, finely sliced 1/2 cup shredded carrot 1/4 cup chopped cilantro 1 tablespoon fresh lime juice 1 teaspoon grated lime peel 2 teaspoons orange juice 1 tablespoon honey 1/2 teaspoon cinnamonRinse any ice glaze from frozen fillets under cold water; pat dry with paper towel.

Heat heavy nonstick skillet over medium-high heat. Brush both sides of cod with 1 tablespoon oil.

Place in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occas ionally to keep from sticking.

Turn cod over, cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen cod or 3 to 4

Cod Moroccan-Style with Mango-Carrot Slaw

Warm Halibut Potato Salad

minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Remove from pan; keep warm.

In the same pan, sauté shallots in 1 tablespoon oil just until soft, about 2 minutes. Add cilantro, ginger, 1 cup vegetable broth, sugar, garlic, saffron, cinnamon and allspice; cook until thickened. Meanwhile, prepare couscous according to package directions, using remaining vegetable broth as part of the liquid.Slaw: In large bowl, combine mango, bell pepper, carrot and cilantro.

In separate small bowl, blend lime juice and peel, orange juice, honey and cinnamon. Pour dress ing over slaw; toss.For each serving: Place about 3/4 cup couscous on a plate; top with 1/2 cup mango slaw. Top with a cod fillet. Pour 1/4 cup shallot sauce over fish; garnish with 1 tablespoon toasted almonds.

Warm Halibut Potato SaladPrep time: 15 minutesCook time: 15 minutes Servings: 6 1 pound small white or red new potatoes 4 Alaska halibut fillets (4 to 6 ounces each), fresh, thawed or frozen 1 tablespoon olive oil Pepper, to taste 1 teaspoon dried dill 2 tablespoons parsley, chopped 1 cup celery, chopped 1/2 cup red bell pepper, chopped 1 cup fresh (or canned)

mandarin orange segments 1 tablespoon fresh dill,chopped 1/2 teaspoon seasoning salt 1 package (5 ounces) arugulaDressing: 1/2 cup green onions, sliced 2 tablespoons olive oil 1/2 cup orange juice 2 tablespoons Dijon mustardBoil potatoes in salted water just until tender; drain and cool slightly. Slice potatoes in 1/4-inch-thick rounds.

Meanwhile, rinse any ice glaze from frozen halibut under cold water; pat dry with paper towel.

Heat heavy nonstick skillet over medium-

Food

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Salmon Penne with Green Beans Vinaigrette

high heat.Brush both sides of halibut with olive oil.

Place in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.

Turn halibut over; season with pepper and dried dill. Cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen halibut, or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Break into large chunks (removing skin, if any).

Mix parsley, celery, red pepper, orange segments, fresh dill, and seasoning salt together in large bowl. Add potatoes to celery mixture; stir.

For dressing, sauté green onions in olive oil. Add orange juice and Dijon; whisk. While warm, pour dressing over salad. Add halibut chunks and mix gently.

To serve, portion a handful of arugula onto plates; top with halibut potato salad.Cook’s Tip: If using canned manda rins, omit orange juice and use the juice in the can.

Warm Halibut Potato Salad

Prep time: 10 minutesCook time: 15 minutesServings: 5 (2 cups each) 12 ounces whole wheat penne (or other pasta) 1/2 pound fresh green beans, trimmed and halved Finely grated zest and juice of 1 lemon 1 tablespoon fresh thyme leaves 1/2 teaspoon garlic salt 3 tablespoons olive oil, divided 12 ounces Alaska salmon, fresh, thawed or frozen Salt and freshly ground black pepper Lemon wedges and sprigs of thyme, for garnishCook pasta in boiling water for about 8 minutes, or according to package instructions, until al dente. Add green beans during the last 3 to 4 minutes of cooking time.

Drain pasta and beans, reserving 3

Healthy, Delicious Dining All Year LongEating seafood at least twice a week can help protect against heart disease, according to USDA 2010 Dietary Guidelines for Americans. To keep hearts healthy, the USDA recommends eating eight ounces of seafood per week, which is equivalent to two four-ounce servings. Here are ways you can add delicious, heart-healthy seafood to your diet:n Choose seafood such as Alaska pollock, cod, halibut,

sole, King and Snow crab, black cod and salmon, which offer nutritional benefits such as heart-healthy omega-3s.

n Prepare seafood so it’s lean and flavorful by using healthy cooking methods such as grilling, roasting or baking, and skipping calorie- and fat-laden methods such as frying, breading, or by adding rich sauces.

n Add flavor using spices and fresh or dried herbs as seasonings.

n Serve seafood with healthful sides, such as whole grains, roasted vegetables and crisp greens.

tablespoons cooking liquid, then return pasta, beans and reserved liquid to pan. Add lemon zest, lemon juice, thyme leaves, garlic salt and 2 tablespoons olive oil.

While pasta cooks, rinse any ice glaze from frozen salmon under cold water; pat dry with paper towel.

Heat heavy nonstick skillet over medium-high heat.

Brush both sides of salmon with 1 tablespoon olive oil. Place in heated skillet and cook, uncovered, about 3 to 4 minutes, until browned. Shake pan occasionally to keep from sticking.

Turn salmon over; cover pan tightly and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen salmon or 3 to 4 min utes for fresh/thawed fish. Cook just until fish is opaque throughout.

Break into large chunks (removing skin, if any); add to pasta. Cook and stir gently over medium heat for 1 to 2 minutes. Sea-son to taste with salt and pepper. Garnish with lemon wedges and thyme sprigs.

Salmon Penne with Green Beans Vinaigrette

Food


Whether you’re trying to control your weight or embrace a healthier lifestyle, the food choices you make have to be enjoyable. And deliciously healthy recipes

are the key.“Recipes that use elements from New Nordic Cuisine

are a great way to enjoy healthy eating,” said registered dietician and author Kate Geagan, MS, RD. “This cui sine is naturally rich in some of the healthiest, purest foods in the world. And, it can be easily adapted to U.S. tastes and lifestyles.”

A plate filled with seafood, especially Norwegian Salmon, is a hallmark of New Nordic Cuisine. “I love how this cuisine is inspired by the sea,” Geagan said. “The ocean provides some of nature’s most perfect pro-teins that deliver whole body benefits.”

For example, a serving of Norwegian Salmon is an excellent source of high quality protein and omega 3 fats. It also contains key nutrients, including selenium (thyroid and cell health), iodine (thyroid and hormonal health), vitamin D (bone and immune health) and vitamin B12 (red blood cell and neurological health).

Norwegian Salmon is available fresh year-round, so it’s easy to incorporate into your everyday meal planning. For more deliciously healthy recipes, visit www.salmonfromnorway.com.

New Nordic Cuisine

Nordic cultures have long enjoyed a reputa tion as some of the healthiest people in the world. New Nordic Cuisine is filled with healthy, hearty foods anyone can enjoy. Deli-cious elements of this cuisine include:n Seafood, such as

Norwegian Salmon n Whole grains such as rye

bread, barley and oatsn Cabbage and other

cruciferous vegetables

n Berries, apples and pearsn Root vegetables

Norwegian Salmon

The cold, clear waters of Norway create the ideal environment for ocean-farming flavorful Norwegian Salmon. Tasteful, healthful and versa tile, salmon from Norway offers a deliciously easy way to incorporate more fish into the American diet. Norwegians take great care to ocean-farm salmon in a sustainable manner that’s good for the fish, good for the earth, and good for future generations. To learn more, visit www.salmonfromnorway.com.

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Smoked Norwegian Salmon and Pearl Barley SaladServes: 4 3/4 pound smoked Norwegian Salmon 1/2 cup pearl barley, soaked in cold water overnight 4 1/2 cups water, divided 1/2 cup olive oil 2 tablespoons wine vinegar 3 tablespoons fresh orange juice Salt and pepper, to taste 1 cup broccoli florets 1 carrot, cut into small cubes or strips 1/2 onion, chopped 1 red bell pepper, cut into small cubes or strips

Norwegian Salmon in Aluminum FoilServes: 4 4 sheets aluminum foil (12 x 18 inches, slightly larger than yellow legal pad) 2 tablespoons canola oil 2 medium carrots, cut into thin strips 1 small leek, cut into thin slices 1 onion, cut into thin slices 1 head iceberg lettuce, cut into 8 wedges 1 1/2 pounds Norwegian Salmon fillet, boneless, skin removed, cut into 8 portions 1 tablespoon water for each package 4 tablespoons crème fraîche or sour cream Salt and pepper, to tastePreheat oven to 350°F.

Place aluminum foil on table with shortest side facing you. All food will be placed in middle of bottom half of foil. Top half of foil will eventually be folded over food. Brush center of bottom half with oil.

Mix all vegetables and spread 1/4 of them over oil. Arrange 2 portions of salmon with vegetables. Add water. Season with salt and pepper. Repeat with remaining three sheets of foil.

To seal pouches, fold top section of foil over. Fold and squeeze edges together to form well-sealed pouch. Place packages on large baking sheet and place in preheated oven. When packages enlarge, they’re ready to serve — usually after about 6 to 8 minutes.

To serve, carefully place each package on plate and open at table with pair of scissors or knife. Spoon crème fraîche or sour cream onto fish and sprinkle with lemon juice. Fresh herbs can be added before or after cooking. Eat straight from package.

Poached Norwegian Salmon with Stewed Vegetables and Cucumber SaladServes: 4 3/4 pound Norwegian Salmon fillet, boneless, skin removed 4 1/2 cups water 1 tablespoon salt 1 lemonStewed Vegetables 1 1/4 cups water 4 potatoes, cut into cubes 3 carrots, cut into cubes 1 medium celeriac root, cut into cubes 2 onions, cut into cubes 1 medium size leek, cut into cubes 2 tablespoons fresh parsley or chives, chopped Salt and pepper, to taste 3/4 cup milk Cornstarch, to thicken sauceCucumber Salad 1 pound cucumber 1 tablespoon sugar 2 tablespoons white wine vinegar 2 tablespoons olive oilCut salmon into 4 even pieces and rinse well under cold water.

In large pot, bring water to boil, add salt and then salmon. Immediately

1 cucumber, cut into large cubes 2 tablespoons chives, chopped 1 tablespoon parsley, choppedDice salmon into 1/2 x 1/2-inch cubes (or if already sliced, cut in strips) and set aside in refrigerator.

Drain water from barley. Simmer on low heat in 1 cup water with sprinkle of salt for approximately 30 minutes or until soft.

Drain barley and transfer to bowl. Immediately add oil, vinegar, orange juice, salt and pepper, mix well and set aside to cool.

Bring remaining 3 1/2 cups water to boil and add plenty of salt. When water boils vigorously, add broccoli and carrots and let cook for 30 seconds. Remove vegetables immediately with slotted spoon, plunge into ice water, and then take out of water to drain.

When barley is cold, gently mix all ingredients together and serve with whole-grain bread or sprinkling of bread croutons on top. Vegetables and herbs can be varied according to your own preferences.

remove from heat and let stand to poach for 4 to 6 minutes, depending on thickness of fillet. Be careful not to overcook — the flavors and texture of salmon is at its best when served opaque throughout. Remove from pot with slotted spoon and let water drain off on towel before arranging salmon on plate.

For vegetables, sprinkle water with salt and bring to boil in a large pot. When water is boiling, add potatoes, carrots, celeriac root and onions. Lower heat and simmer until soft.

Add leeks and fresh herbs and simmer for 2 more minutes. Drain vegetables carefully in colander and make sure you keep cooking water.

In same pot, bring milk and cooking water to boil; season with salt and pepper.

Dilute cornstarch in small amount of cold water and add to boiling liquid until you have thick sauce. Add vege tables to milk mixture to reheat before serving.

For cucumber salad, peel cucumber, split lengthwise and remove seeds with small spoon. Cut at an angle in thick slices and mix with sugar, vinegar and oil.

Serve salmon with stewed vegetables and cucumber salad on the side. Serving Suggestion: A few drops of lemon juice on the salmon is a must.

Food

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It beats about 100,000 times a day, 35 million times a year. It pumps blood through the body three times every minute, taking that blood on

the equivalent of a 12,000 mile trek every 24 hours. Even at rest, it works twice as hard as the leg muscles of a person running. The heart is a remarkable, vital muscle that warrants great care and maintenance. Yet 1 in every 4 deaths is due to heart disease.

While there are some inherent risk factors such as aging or family history, poor lifestyle choices are often to blame for the onset of heart disease. The good news is that making better lifestyle choices reduces your risk of heart disease — and it’s not as hard as you might think.

Heart-Healthy Living WorksA study published in the Journal of the American Medical Association found that people who most closely followed the diet and lifestyle recommendations of the American Heart Association (AHA) had a 76 percent lower risk of dying from heart disease, and a 51 percent lower risk of all-cause deaths than those who didn’t follow recommendations as closely.

The study also found that only a small number of people follow all or most of the AHA guidelines for heart health. So it’s not surprising that heart disease is still the leading cause of death for men and women in the United States.

But it doesn’t have to be that way. You can start making changes today that will help make your heart healthier in the long run.

The Food and Drug Administration approved the health claim that “25 grams of soy pro tein per day as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Additional research over the last decade indicates that soy, and a peptide within soy called lunasin, could work to prevent a variety of other hereditary health conditions.

Health & Fitness

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Changes You Can Make1 Eat BetterOne of your best weapons against cardiovascular disease is a healthy diet. Eating a wide variety of foods that are low in fat, cholesterol and salt, but rich in nutrients can help protect your heart. Instead of thinking about a healthy diet in terms of what you can’t eat, think about it in terms of what you can eat. Add more:n Fruits and vegetables — about 4 1/2

cups a dayn Whole grain foods — at least three

1-ounce servings a dayn Fish — at least two 3 1/2-ounce

servings a weekn Nuts, legumes and seeds — at least

four servings a weekAbout 25 percent of the cholesterol in

your blood comes from the foods you eat. Eating healthy foods low in cholesterol, trans fats and saturated fats, as well as foods that are high in fiber, can help keep cholesterol levels in check.

Another way to help control cholesterol levels is by incorporating soy protein into

your healthy diet. An extensive body of research has shown that soy-based diets can reduce LDL cholesterol (bad cholesterol) and triglycerides, and raise HDL cholesterol (good cholesterol).

One of the key components in soy’s cholesterol lowering properties is something called lunasin, a naturally occurring soy peptide. It was found to work at the earlier stage of cholesterol production in the body, or at what’s known as the epigenetic level. This indicated that heart disease and other hereditary conditions might be controllable by adding lunasin to your diet. Research on lunasin was so promising that scientists found a way to extract lunasin from soybeans so that it could be made available in a pure form. Lunasin content in soy-based foods varies by product and by brand. For example, LunaRich soy powder delivers the lunasin equivalent of 25 grams of soy protein. To get that same amount from other foods, you would need to drink approximately 32 ounces of soy milk, or eat approximately 12 ounces of tofu. Learn more about lunasin at www.reliv.com/lunasin.

3 Lose WeightBeing overweight is a risk factor for heart disease all on its own. Extra weight puts more burden on your heart, lungs, blood vessels and bones. Being overweight increases the risk of high blood pressure, high cholesterol and diabetes, as well.

Losing even 10 pounds can produce a signifi cant reduction in blood pressure.n Talk to your doctor — Find out your

body mass index (BMI), which is your body weight relative to your height. Find out what your BMI should be, and find out what your calorie intake should be for someone of your age, gender and level of physical activity.

n Keep track of what you eat — This will tell you a lot about your eating habits and help you make smart decisions, like controlling portion sizes and choosing nutrient-rich foods.

n Set reasonable goals — Don’t go for fad diets that claim you’ll lose 10 pounds in a week. Slow and steady weight loss is more likely to stay off, and you’ll be healthier in the long run.

The good news is, if you put steps one and two into place — eating healthier foods and getting more active — step three should be a natural by-product of your efforts.

Your heart works hard for you — start taking better care of it today so that it can keep working for you for a long time.

2 Get MovingAccording to the AHA, nearly 70 percent of Ameri cans don’t get the physical activity they need. But daily physical activity can increase your quality and length of life. Moderate exercise can help you lose weight, reduce your chances of stroke, diabetes and heart disease complications, lower your blood pressure and prevent other serious medical complications.

Aim for at least 30 minutes of moderate activity a day, five times per week. Here are some easy ways to get moving:n Start walking — Walk just fast enough to get your heart

rate up. Try taking brisk, 10-minute walks throughout the day. Park farther away from your destination. Take the stairs instead of the elevator. Walk the dog after dinner or walk to a neighborhood destination instead of driving.

n Do chores — Outdoor chores like gardening, raking leaves and washing the car are good ways to get moving. Cleaning house does it, too. Try turning on some music and dancing while doing chores.

Even small changes like these can give you health benefits, but you’ll see bigger benefits when you increase the duration, frequency and intensity of your activities. Always talk with your doctor to find out if there are any activities that you should not be doing.

Health & Fitness


Grandparents know children are curious and do everything possible to keep them safe as they explore. Grandparents love when their grandchildren come to visit, but they do not always remember to take extra precau tions

to put their medicines and vitamins up and away and out of sight before their grandkids arrive. In fact, in a recent survey from the University of Michigan C.S. Mott Children’s Hospital, nearly one out of every four grandparents said they store prescription medicines in easy-access places, including daily-dose boxes that children can easily open, and 18 percent said they store over-the-counter medicines in easily accessible spots.

Healthy & Fitness

Each year, one in every 150 2-year-olds is brought to an emergency department for accidental drug overdose, typically after finding and

taking medications without adult supervision.

Explaining Medicine Safety to Children

Families take medicines and vitamins to feel well or stay well. However, any kind of medicine or vitamin can cause harm if taken in the wrong way or by the wrong person, even medicine bought without a prescription. It is important for parents, grandparents and caregivers to teach children about medicine safety to avoid accidental ingestions. n Talk to children about what

medicine is and why you must be the one to give it to them.

n Never tell children medicine is candy to get them to take it, even if your child does not like to take his or her medicine

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Annually, more than 60,000 young children — or roughly four school busloads of children per day — age five or younger are treated in emergency departments (ED) for accidental ingestion of household medicines, according to Dan Budnitz, M.D., M.P.H., director of CDC’s Medication Safety Program.

“Grandparents may not be aware that their next dose of medicine left out on the counter is a potential source of harm for their curious young grandchildren,” said Budnitz. “A few simple steps — followed every time — can keep their grandchildren safe from harm.”

In partnership with the Centers for Disease Control and Prevention’s (CDC) PROTECT Initiative, CDC and the Consumer Healthcare Products Association (CHPA) Educational Foundation created the Up and Away and Out of Sight educational program to help parents, grandparents and caregivers understand how to best store and safeguard the medicines they use so young children cannot access them.

The following tips and resources can help to make sure your grand children are always protected:

n Keep all medicines and vitamins up and away and out of sight in a high cabinet or other place inaccessible to your grandchildren.

n Keep purses, bags, or coats that have medicines or vitamins in them out of their reach and sight.

n Remember to never leave medicines or vitamins out on a table, countertop, or bedside table where your grandchildren could reach them — always make sure the caps are locked and put them away every time they are used.

n Set a daily reminder to take your medicines and vitamins on your refrig-erator or a location you check on a daily basis, since they will be safely stored up and away and out of sight.

n Program the national Poison Help number, 1-800-222-1222, along with other emergency contact numbers into your home and cell phone, so they are

available in case of an emergency.

“Spending time with grandchildren is so special, and no grandparent wants to unintentionally put young children in harm’s way by leaving medicines and vitamins out. When grandchildren come to visit, it is important to be vigilant about making sure all medicines and vitamins are safely stored in ‘up-and-away’ places, rather than places kids can easily reach or rummage through,” said Emily Skor, vice president of Communi cations and Alliance Development at CHPA.

Safe medicine and vitamin storage should be practiced year round at home and away from home. Grandparents often take a variety of medications. They must be cautious about safe medicine storage when their grandchildren stay with them. Returning medicines and vitamins to a safe location every time they are used can help prevent the accidental ingestions and ED visits by young children each year.

For more information and resources, visit UpandAway.org and pledge to keep your medicines and vitamins up and away and out of sight in your home.

Up and Away and Out of Sight

Just because the season has changed, it doesn’t mean that you have to give up on your workout routine. Here

are a few winter workout tips from Aaron Ruth, strength and conditioning coach at St. Vincent’s Sports Performance in Indianapolis, which works with more than 300 professional and amateur athletes. You can stay fit no matter what the temperature is outside.

Don’t Skip the Warm Up – In colder weather, your muscles are tighter, making them more prone to muscle pulls and strains. Spend a little more time warming up your body to help you avoid injury.

Stay Hydrated – When it’s cooler outside, you generally drink less water – but when you exercise, you still sweat and lose fluids and electrolytes. Be sure to drink plenty of water before and during your workout to avoid dehydration.

Dress in Layers – Exercising generates body heat and sweat, and when sweat starts to dry in cold weather you can get chilled.

Winter Workout Tips

Dress in layers that can be removed when you start to sweat. Start with a thin layer of synthetic material which will draw sweat away from your body. Then add a layer of fleece or wool, and top it all off with a waterproof and breathable outer layer.

Protect Your Extremities – When it’s cold outside, the body tends to concentrate blood flow to the core, which can leave your hands, feet and ears susceptible to frostbite. Wear gloves, warm socks and a hat or headband.

Have a Post-Workout Refueling Plan – What you put in your body after you work out is just as important, if not more, than

what you put in it before. After exercising, refuel and rebuild your muscles with essential carbs and protein by drinking great tasting Rockin’ Refuel® Intense Recovery protein fortified milk. Made with 100 percent real milk, Intense Recovery is packed with 20 grams of natural protein and features a 2:1 carb to protein ratio, which is ideal for optimal muscle recovery.

Wear Sunscreen – It might be cooler outside, but you can still get sunburned. Choose sunscreen that blocks both UVA and UVB rays, and has an SPF of at least 30. Don’t forget to protect your lips with a lip balm that has sunscreen.

Vary Your Routine – Beat the winter workout blues by changing up your routine – and by having fun. Get the whole family moving by doing things together such as building a snowman, going ice skating or sledding, making snow angels, and having a snowball fight.

For more tips for your winter workout or to purchase Rockin’ Refuel Intense Recovery, visit www.rockinrefuel.com.


Health & Fitness


High blood pressure is sometimes called the ‘silent killer’ because it has no symptoms, except in

extreme cases. It’s critical that the millions of people who have high blood pressure learn how to control it, before it’s too late.

According to the American Heart Association (AHA), more than 76 million U.S. adults have been diagnosed with high blood pressure. The high force of blood flow can damage arteries, the heart, kidneys, eyes and the brain. If uncontrolled, high blood pressure increases your risk of heart disease and stroke, which are the leading causes of death in the U.S., according to the Centers for Disease Control and Prevention (CDC).

Fortunately, there are steps you can take to get your high blood pressure under control. These include eating healthfully, maintaining a healthy weight and not smoking.

Eat healthfully. When it comes to eating healthfully to help keep blood pressure down, it’s not just about what to avoid – such as lowering your intake of saturated and trans fats, sodium, and added sugars – but about what to add to your diet so that it is rich in nutrients and fiber. In fact, many experts believe that antioxidants show great promise for reducing high blood pressure and supporting heart health.

To help keep blood pressure down, make sure your diet includes plenty of:

Fruits and vegetables•

Whole grains•

High-fiber foods•

Lean meats•

Fat-free or low-fat dairy foods•

Fish containing omega-3, such as •salmon, trout and herring

Heart-healthy antioxidants•

One example of a heart-healthy antioxidant is pterostilbene, which is found naturally in blueberries. Studies have shown that pteros-tilbene may provide health benefits, includ-ing support of heart health, anti-aging capa-bilities, glucose and oxidative stress-level management, cognitive functions, weight loss and other metabolic disorders. In fact, results from a recent study from the Univer-sity of Mississippi showed that pterostilbene had statistically significant results for blood pressure in adults.

Pterostilbene is closely related to resveratrol, an antioxidant found in grapes, but has properties that provide added benefits over resveratrol:

It can easily enter into the blood •stream.

It has better absorption from the •blood stream for use by cells.

It is effective at activating proteins •which help lower cholesterol levels and contribute to anti-aging.

Because this valuable antioxidant is only available in small amounts in each blueberry, those interested in adding pterostilbene to their diet can take a daily

supplement including pTeroPure, a nature-identical form of pterostilbene. Learn more about pterostilbene and locate supplements containing pTeroPure at www.pteropure.com.

Maintain a healthy weight. Being overweight raises your blood pressure and blood cholesterol and triglyceride levels, as well as lowering the amount of good cholesterol, according to the AHA. So losing even a little weight can reduce blood pressure in many overweight people. The best ways to do that are to modify your diet and get moving.

The Surgeon General recommends that adults engage in moderate physical activities for at least 30 minutes on most days of the week. These activities:

Can be performed in episodes of at •least 10 minutes, and can be spread throughout the week.

Include flexibility and stretching ex-•ercises.

Include muscle strengthening activity •at least two days each week.

Talk to your doctor or healthcare provider about how you can increase your physical activity safely and modify your diet to help you get to a healthy weight.

Don’t smoke. Smoking damages blood vessels and speeds up the hardening of the arteries, making it a major risk for heart disease and stroke. If you don’t smoke, don’t start. If you do smoke, talk to your doctor about programs to help you quit.

If you’ve been diagnosed with high blood pressure, don’t wait to get it under control. Take action now so you can have a healthier future. Photo courtesy of Getty Images

What You Need to Know About Controlling

High Blood Pressure

Health & Fitness

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It is an established fact that chronic long term stressors such as bad relationships, excessive career demands, or financial

problems can lead to elevated blood pres-sure and cholesterol levels which can cause damage to the heart, and in turn, potentially shorten a person’s overall life span. Unlike long term stressors, short term stressors, such as pushing your body during a fitness routine, or taxing your mind when attempt-ing to solve a difficult puzzle, actually pose as health benefits. That is because the physi-cal and mental work required to complete a task also contributes to good mental and physical health. Because of the difference in effect, it is important to try and balance out the bad long term stressors with good short term stressors. However, one can’t possibly spend all their time exercising the body and mind so its important to develop other methods for dealing with stress and anxiety.

The following are my three most effective ways for relieving stress and anxiety:

First. Routine physical activity like aero-bics (running) or anaerobic (weight train-ing) is the first on my list. Increasing the amount of physical activity in ones life, in addition to easing stress and anxiety, can aid a person in many ways. When a person exercises, endorphins which promotes a feeling of elation are released into the body. Also released into the brain during exercise are dopamine and serotonin, which together, promote the feelings of security and safety. A routine of regular exercise contributes to overall good health, improves the quality of sleep, aids in the fight against diseases and promotes life longevity.

Second. Deep breathing. When you’re feel-ing stressed and overwhelmed by emotion, slow, deep breathing, can aid in on the spot relief of stress and anxiety. Repeated slow deep breaths helps to put the body and mind into a calmer and more relaxed state. So the very next time that you find yourself up

against the wall, just pause for a minute and take in a few slow deep breathes and experi-ence an immediate temporary relief.

Third. My favorite way to deal with stress and anxiety is soak them away in a hot tub or bath. That’s right, taking long hot baths or soaking in your hot tub will relax the body and improve your state of mind. If you’re one that prefers this therapeutic approach, then immerse yourself into a bubbled hot tub or bathe and just let your mind drift away leaving stress behind. Adding scented candles and warm oils will arouse aroma therapy which also assists in the reduction of stress and anxiety.

In short, stress can be triggered by any thought or event that makes you feel ner-vous, frustrated, angry or anxious. In con-trast, anxiety is a feeling of worry, fear, and uneasiness. The exact causes of stress and anxiety are not always known; however, the methods to combat them are the same. So, the very next time you find yourself stressed out and overwhelmed by emotion try my recommended techniques and you can win the battle over your mind and control your emotions. Stress kills.

Three Ways to Relieve Stress and Anxiety

Aerobics and Anaerobics are effective techniques for com-batting long term stressors

Diona Lynn Austin

Health & Fitness


Millions of working Americans are still without health insurance, and many more worry about whether they’ll be able to afford their existing coverage due to rising

health costs. “With the rising cost of care, individuals want more affordable options when it comes to health insurance,” says Scott Krienke, senior vice president, marketing and product lines at As-surant Health. “Consumers want coverage tailored to their budget and how they manage their health. Before choosing a health insurance plan, it’s important to understand all the options to find the best fit for your needs

What You Need to Know Whether you’re looking for additional coverage to supplement your employer’s plan, or want an individual plan because you’re self-employed or uninsured, here are a few tips to get you started.

Major Medical Under the Affordable Care Act, major medical plans now cover 100 percent of many preventive services. Many people are familiar with major medical insurance, which can be offered by employers and which is usually most comprehensive in covering serious illness or injuries. Major medical plans generally offer the broadest protection and protect against large, unexpected medical expenses.

Fixed-Benefit Plans In general, fixed-benefit plans pay a set amount of money when you have a covered medical service, regardless of the actual cost.

For example, if the plan pays $50 when you have an X-ray, but it costs $125, after applying the plan payment of $50, you would owe $75.

Unlike a traditional plan that has deductibles, coinsurance and copays, fixed-benefit plans pay a benefit for covered services immediately. Some provide access to network discounts that can significantly decrease the total cost of care. These plans can cover a range of services from everyday office visits, preventive care and prescriptions, to hospitalization and surgery. Check to see if there are pre-existing condition limitations for the first 12 months of coverage.

Fixed-benefit plans can offer significant coverage. For example, hospitaliza tion reimbursement can be as much as $6,000 per day depending on the plan. Some even offer tools to help manage costs, like guaranteed cost estimates for common services and treatments.

LifeStyle

To do a comparison of costs and cover age with any plans you’re considering, it’s wise to look at:n Premiums, which are the amount paid each month for your plan.n Coverage/benefits.n Access to doctors, hospitals and other providers.n After-hours access and emergency care.n Out-of-pocket costs.n Exclusions and limitations.

Comparing Health and Supplementary Insurance Coverage

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How to design a custom, affordable health insurance plan that’s right for youn Decide what’s most important to you — paying for

every day health care needs or catastrophic coverage that caps your costs.

n Check to see if a high-deductible plan with lower premiums is right for you. If you choose this option, you may want to look into the benefits of a pre-tax Health Savings Account to cover out-of-pocket costs.

n If you choose a higher deductible plan, you may want to use a portion of the money saved on premiums for supple mental coverage that can help pay your deductible or other expenses if you have a costly accident or critical illness.

n Consider a no-copay plan. Under the Affordable Care Act, major medical plans now cover 100 percent of many preven tive services, so copays may not be worth the additional cost.

Fixed-Benefit Plann Gives you help with everyday,

com mon medical needs that you are more likely to have.

n Helps you pay for immediate expenses that you are most likely to encounter.

n Gives you more control over your monthly medical expenses. You are willing to take the risk that out-of-pocket costs may exceed the amount of the fixed benefit, and that you would be required to pay remaining balances.

Identify Supplemental Insurance Plans You May Want to Round Out Your Plan Once a decision is made to purchase a major medical plan or fixed-benefit product, supplemental plans can be used to fill gaps in coverage and create additional pro tec tion. Supplemental insurance, which can be offered through the workplace or sold individually, offers limited coverage for specific health care needs such as in-hospital care, dental checkups or vision.

“Do your homework, and weigh your options — there are affordable plans that can fit into your budget and give you the coverage you need to help protect your self and your family,” said Tim Knott, senior vice president of strategic markets and product management for Assurant Employee Benefits. “Supplemental insurance pro vides a wide array of benefits that can help employees cope with out-of-pocket expenses including those associ ated with serious accidents or illnesses.”

Plans may include:n Dental — Provides benefits for dental check ups and

treatment, which can contrib ute to better overall health. Many plans provide benefits for additional services such as crowns and orthodontia.

n Vision — Generally will cover vision exams and pay a portion of glasses and contact lens expenses. Some also provide network discounts.

n Accident — Provides benefits for medical care necessary due to an accident. Some also provide benefits for death expenses, dismemberment and disability.

n Critical Illness and Cancer — Provides benefits for diagnosis and treatment of specifically named diseases such as cancer, heart disease and stroke. Many provide a lump sum payment upon diagnosis.

Major Medical Plan n Provides major medical pro-

tection and coverage for your unexpected health care expenses.

n Protects your assets and income while you pay for everyday smaller costs.

n Helps you prepare for unexpec ted medical expenses. You pay premium, deducti-bles and coinsurance in exchange for knowing your costs are capped.

Analyzing Your Insurance NeedsHow do you decide what type of plan is right for you? It depends on your needs, what’s most important to you, and sometimes the tradeoffs you are willing to make to get the coverage you want at an affordable price. Here is information on those types of plans to help in your decision-making:

LifeStyle

n Hospital Indemnity — Provides benefits for a period of continuous in-hospital care. Some provide benefits for certain outpatient ser vices and costs associated with necessary surgery.

Learn more about choosing health and supple mental insurance plans at www.assuranthealth.com and www.


When it comes to household chores, men and women don’t always see eye to eye. In fact, the second

annual Scrubbing Bubbles Dirty Work Index survey found that 58 percent of women say it’s their job to clean, and a quarter (25 percent) of all women feel as if they are the cleaning leader in their homes.

In addition, more than half of women confided that they want more help around the house from their partner or spouse, but 38 percent don’t trust them to meet their standards of cleanliness.

Today’s families often have hectic schedules, making it even more important to approach household chores as a team. That’s why Scrubbing Bubbles has partnered with John Gray, best-selling author of “Men are from Mars, Women are from Venus.” Together, they will help couples engage in a healthy discussion to help resolve the age-old household chore debate.

How couples deal with household chores either strengthens the partnership or creates a divide. Gray offers this advice for creat-ing the best atmosphere at home:

nDefine the roles. It’s important to identify all the household chores and discuss who will have ownership of each.

n Discuss expectations. Since the survey showed that women don’t trust men to meet their standards of clean, Gray recommends that women actually show men how they want the house cleaned and that couples discuss what clean means to each of them.

n Look for time-saving cleaning tools. Stock your home with cleaning products that are easy to use and efficient. For example, use Scrubbing Bubbles Automatic Shower Cleaner and Scrubbing Bubbles One Step Toilet Bowl Cleaner. These products make the tough tasks easier so anyone in the family can help clean.

n Remember to say thank you. Whether or not the bathroom shines the way you want, don’t forget to say thank you for the effort.

One simple tool you can use to minimize friction over chores? A checklist. For each room of the house, write down what tasks need to be completed and review it with your clean team so everyone knows exactly what’s expected. These sample checklists for bathroom chores can help you get started.

The second annual Dirty Work Index survey found that when it comes to cleaning, women think they play the primary role. In fact:

n Nearly 60 percent of women say “it’s my job” to clean.

n 57 percent of women say they want help more frequently from their partner or spouse.

n 75 percent say they are a better household cleaner.

Men have a different take on things:

n Nearly half of all men surveyed (45 percent) consider it their job to clean.

n 49 percent position their role as being “a member of the cleaning team” versus the one in charge.

n 34 percent of men say they are a better household cleaner than their partner/spouse.

She Says/He Says

Join in the chore wars conversation, get more cleaning tips from John Gray, and take a cleaning personality quiz at www.facebook.com/scrubbingbubbles

Continues on page 33

LifeStyle

Having the right tools for the job makes any chore more efficient and more effective. When it’s chore time, make sure you have a cleaning caddy stocked up with these supplies:

n Microfiber cloths They won’t leave lint behind on clean mirrors and windows.

n Rubber gloves To protect your hands while you clean.

n Antibacterial products Clean and disinfect at the same time with products such as Scrubbing Bubbles Antibacterial wipes.

A His and Her Cleaning Toolbox

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Finishing a deck, shed or fence is on a lot of DIY to-do lists. While these may seem like

large projects to take on, a mix of the right tools with top quality products can help you complete the task with a terrific end result. Here are five tips from Sikkens Wood Finishes that will help you stain wood surfaces like a professional:

Five Tips for Wood Finishing Like a Pro

Prep the surface – The most important part of finishing a wood project is good surface preparation. Considering that improper or insufficient surface preparation leads to 85 percent of all coating failures, according to the Paint Decorating Contractors of America, preparation is the key step in finishing your surface right.

Clean the surface to remove •dirt, debris and flaking from the original finish. You can do this with a power washer or by scrubbing the surface

with a stiff-bristled brush and a cleaner such as trisodium phosphate (TSP) or a com-mercial cleaner. Redwood, cedar and mahogany require cleaners specially formulated for those types of woods.If you’re stripping finish, •follow manufacturer instruc-tions carefully. Work in small areas so the chemical com-pound won’t dry before you get a chance to clean it off.Once dried, sanding may be •required to remove the re-maining finish and ensure a smooth surface.

Choose the finish – To select your finish, consider the following: How old is the deck/siding/fence? What kind of wood is the surface made of? What type of finish is currently on the surface? What kind of finish are you looking for? What is the size of the deck/siding/fence?

Translucent• – Pigmented finish that adds colors to the wood, while still allowing the wood grain and texture to be visible. Wood color and porosity have a direct impact on the final color and appear-ance. Semi-transparent• – Adds color to the wood. Products in this category still show wood grain and texture while hiding a little of its natural appearance. Wood color and

porosity have a direct impact on the final color and appear-ance. Solid• – If applied correctly, this type of finish does not show any wood grain. The type of wood does not have an impact on the final color, it only depends on the finish product used.

Coverage varies according to the type of wood and the type of stain you’re using. Follow the manufacturer’s instructions for calculating how much stain you need.

Use the right tools – Make sure to choose the appropriate application tool for your finish. Rollers and sprayers cover a larger area than brushes, but not all finishes are suitable for these application methods. Be sure to check the product for best recommendations. In general, oil based products require a premium china bristle brush, and for water based products a high quality nylon polyester brush is best. Brushes should be used for narrow or tight areas such as railings and steps.

Read the instructions – Before beginning application, read all manufacturer directions. This can help troubleshoot ahead of time and make the application process go smoothly.

Take your time – When applying your finish, take your time and do it right. Short cuts will only lead to problems down the road.

To learn more about selecting the best finish for your exterior wood finish projects, visit www.SikkensFinishes.com.

HomeAdvisor

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In the last several years, kitchen activity has increased as families bypass the drive-through to cook at home more often. According to

a recent survey from DuPont, maker of the most popular nonstick coating for cookware, more than two-thirds of home cooks choose nonstick pots and pans because they help families cook convenient and healthy meals that are easy to clean up.

“You don’t need a lot of equipment to cook a simple and healthy meal at home. With a chef knife and a large, high quality, nonstick skillet you can cook a lot of really great recipes,” said Janice Newell Bissex, M.S., R.D., author of the new family cookbook “No Whine with Dinner” and co-founder of MealMakeoverMoms.com.

As families try out new recipes and pick fresh ingredients for their home-cooked meals, it’s a good idea to under stand what cookware to look for when it’s time to buy something new.

Tips for getting the most out of your

cookware

Types of Nonstick CoatingsNot all nonstick cookware coatings are equal. According to the Cookware Manufacturers Association (CMA), most quality nonstick cookware has a PTFE (polytetrafluoroethylene) finish. PTFE, developed by DuPont 70 years ago, is used as a nonstick coating that is both durable and high-temperature resistant. Brands such as DuPont™ Teflon® nonstick coatings have been developed with a variety of coatings which are reinforced to resist scratch ing and can come in up to three-coat finishes — which means greater dur ability and a longer life for your pan.

Consumers also may be familiar with pans that advertise as ceramic finishes and claim they are natural or organic. Both ceramic and PTFE-based coatings start from minerals that are used to create a synthetic coating. PTFE coatings comply with the U.S. Food and Drug Administration (FDA) regulations for their intended use. In lab tests, which simulated cooking in a home kitchen, traditional nonstick coatings lasted up to seven times longer than ceramic finishes.

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Using Nonstick Cookware While there are few rules to using nonstick coated pots and pans, just like anything else in your kitchen, you can achieve the best results when you use proven techniques.

When trying out new recipes, or simply revisiting an old favorite, it’s best to use medium or low heat. Then add food and lower the heat to cook at an even temperature.

Because food releases so easily when you use cookware with nonstick coat ings, you don’t need to use oil or fat when you cook unless you want to. And with recent improvements you also can use metal utensils on many high-quality nonstick-coated pots and pans without worry of scratching.

DuPont research also shows that cleaning up after cooking remains a top concern in the kitchen. With nonstick pans, cleanup is easy. Simply wash with hot, soapy water after each use; a sponge or dishcloth is usually all it takes to get the surface thoroughly clean.

Many nonstick pans also are dish washer-safe. Check the manufacturer’s guidelines before using a dishwasher. Cookware also should be stored care fully to prevent unnecessary wear and tear.

Buying a New PanBuying something new for your kitchen — even a pot or pan — is exciting, and since you’ll likely be using it for a long time, you want to make the right choice. Use these tips when shopping for non stick cookware:n Think about what piece or pieces you

will really use most. Start there and build. You can buy a single pot or pan or a full set, depending on your needs.

n Check out all the new types of pans available, as manufacturers are constantly innovating. For example, there are new nonstick pans for grilling, stainless steel pans with nonstick coatings, as well as new colors to add flair to your kitchen.

n Next, make sure you’re getting high quality nonstick and not a cheap imitation. Look for a pan that carries the Teflon® brand logo, so you know you’ll get the durabil ity you expect.

n Finally, if you use cookware in the oven as well as on the stove, choose a handle that can take the heat, such as metal, and check the manufacturer’s guidelines for maximum temperatures.

You don’t need high heat to brown in a nonstick pan — use medium heat. You’ll get the same results; it will just take a little longer.

Augment the browning of your main ingredient simply by adding a sweetener, such as wine, juice, vinegar, syrup or honey.

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n Let in some fresh air. Open the door or a window to air out the room and reduce humidity.

n Check the toilet paper supply. Don’t get caught with an empty roll.

n Feed the hamper. Toss dirty clothes and towels into a hamper and hang fresh towels.

n Clean the soft goods. Launder curtains, rugs and cloth shower curtains accord ing to the care instructions. After washing a cloth shower curtain, hang it immediately and let it air-dry to prevent wrinkles.

n Restock supplies. In addition to refilling your cleaning supplies, check your stash of light bulbs, cotton balls and guest towels. Organize and store these items in sturdy containers.

LIGHT-DUTYCHECKLISTHEAVY-DUTY

CHECKLISTn Clean bathtub and shower. Scrubbing

Bubbles Automatic Shower Cleaner focuses on parts of the shower where dirt and grime tend to build up most. The sprayer spins 360-degrees to cover the entire shower and cleans where soap scum, mold and mildew stains collect. Start with a clean shower and the Automatic Shower Cleaner cleans your shower in just days, keeping it clean for up to 30 days.

n Clean and disinfect the sink. Wipe the sink, faucets and vanity top with bio-degradable antibacterial bathroom wipes. Scrub the drain with a toothbrush. Scrape any buildup between the sink and the counter with the edge of an old credit card.

n Make mirrors and windows sparkle. Spray with cleaner and buff surface with a soft cloth.

n Clean and disinfect toilet. Wipe down outside of toilet and scrub the inside with Scrubbing Bubbles Fresh Brush 2-in-1 Toilet Cleaner — maintain a clean toilet by using the Scrubbing Bubbles One-Step toilet bowl cleaner daily.

n Empty the waste basket. Dispose of all trash. Before replacing the trash bag, wipe it out with anti bacterial wipes.

n Clean the floors. Sweep or vacuum the floors to get rid of all large particles and then mop.

Continued from page 30


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