St johns mag april 2017

April2017 2017 April

ST .J OHNS magazine Celebrating The Good Life

E

M A G A Z I N E MMAAGGAAZZI INNEE

Your One Stop Shop for Everything Oasis Outdoors Your One Stop Shop for Outdoors

Spring Home Improvements!

Grammy's Gardening Secrets

Everything Outdoors

Oasis Outdoors

Spring Home Improvements!

www.stjohnsmag.com

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Nibbles by Mindy Kerr Nature's Child Photography St. Johns Magazine | April 2017 | Greetings

PUBLISHER Debbie Gaylord

When I look through the pages of St. Johns

debbie@stjohnsmag.com

Magazine, I see all wonderful businesses that

EDITOR

give so much to our community, AND all the lo-

Darren Rosenbaum

cal contributors who provide content to enrich-

CONTACT

es our lives and help us focus on the positve right here in this amazing place.

904-687-8538

debbie@stjohnsmag.com

It is a celebration of the good life and I am

grateful to be a part of it. I just want to say thank you to everyone who

All rights reserved ©2012-2017 St. Johns Magazine LLC. Printed by The Hartley Press

trusts me to create this magazine. It is a pleasure.

April is all about the great outdoors. This month's featured

business is Oasis Outdoors and they have a lot of ideas for making your outdoor space beautiful. Minorcan Mama shares Grammy's Gardening Secrets. As always we have some great foodie reviews and information by Lori Allen and Chef Matt. We also have a new contributor this month, Nikki-Lyn Holm who will be sharing her passion

Published monthly and distributed

by US Postal Service.

In print and on the web and distributed free of charge to consumers.

CONTRIBUTING WRITERS Lori Allen Jennifer Yarbrough Chef Matt Sullivan Marlene Kenney Photographer Mindy Kerr • Nature's Child Photography

Connecting PEOPLE in the Growing Communities of Northern St. Johns.

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for fashion in a monthly column Beauty, Bangles & Babes.

As always, enjoy and let our advertisers know you found

them in St. Johns Magazine. ♥ Debbie Gaylord Publisher, Designer & Founder Please send story ideas to debbie@stjohnsmag.com

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by Rachel Lord, Owner of Oasis Outdoors

Are you ready for something different?

Create Your Outdoor Oasis!

Here at Oasis Outdoors we strive to build your perfect backyard experience! Whether your goal is to create an area for entertaining or relaxing, Oasis Outdoors is your go to place.

Being family owned and operated, we like to make your experience as hands-on as possible. From designing your perfect vision to the final walk through, we are there for you. Our showroom has multiple displays, TVs displaying before and afters, patio furniture, and material samples. This gives you great ideas and shows you exactly what you are purchasing, making your experience with Oasis Outdoors even better. Also, all projects are done in-house ensuring a more efficient and an all around easier process.

At Oasis Outdoors, we offer an array of services to make your outdoors picture perfect. Some of our services include paver patios, paver driveways, outdoor kitchens, outdoor lighting, fire pits, fireplaces, gas fire features, wall block, patio furniture, palm trees, landscape design and installation, and more.

We serve the entire Northeast Florida area, so give us a call today for your free estimate! The great outdoors is something we all enjoy, we’ll just help you enjoy it a whole lot more. Oasis Outdoors, your one stop shop for everything outdoors!

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For more information about Oasis Outdoors please visit their new showroom at 400 S. Ponce de Leon Blvd in St. Augustine or visit them online at OasisOutdoors.co

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Grammy's

Gardening Secrets Old Floridian Knowledge about the Natural World

by Minorcan Mama, Jennifer Yarbrough

Happy Spring, y’all! I’m a Southern Mama who loves being in the garden with my kiddos! I learned about plants, gardening, and life, from my Southern Grammy while helping her in her garden, sitting on her porch, and talking over a glass of sweet tea. I am inviting you to pull up a rocker, grab yourself some iced tea and read on as I share some of her gardening tips.

Location! Location! Location!

Look at the sun/shade requirements before planting and plan accordingly. Then if a plant doesn’t do well one year, move it to another spot for goodness sake.

Know your dirt!

Grammy always said good gardeners know all the dirt and that was for two reasons: 1. They’re always outside, quietly minding their own business tending their flowers, but observing all the comingsand-goings in the neighborhood better than the FBI itself! Did y’all hear about Mr. Smith on the corner? Grammy did! 2. They always use good quality composted soil when making new beds or planting new plants. Use your own or buy it up at the local hardware store, but use the good stuff!

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Shake things up!

When weeding around bushes or larger plants, make sure you take a rake and lightly hit the bushes a few times as to scare any snakes or critters away. Grammy always told the story of a nephew that was bitten by a rattlesnake because he stuck his hand in the brush without checking, he was hospitalized and recovered after a few days, but what a scare! Florida is full of all sorts of wild critters, so beware.

Plant food for the Butterflies!

There were always beautiful butterflies swarming my Grammy’s garden and that was because she made sure to plant Nectar and Host plants for them. Some of the nectar plants she planted were lantana, milkweed, zinnias, salvia, and cosmos. Host plants that were a favorite of hers were milkweed, Mexican petunia, and cleome. I remember one year she had a bush full of at least 50 chrysalises beside her driveway! If you plant it, they will come!

Plant food for your family!

Whether you have acres or a small back porch, you can grow food! My Grammy always had a “Kitchen Garden,” that she planted in 5-gallon utility buckets.

She grew a ton of tomatoes, peppers, and cucumbers.

Her buckets had holes drilled in the bottom for drainage, were filled with pinecones and leaves in the bottom to take up space and provide nutrients, and were topped with the best dirt you could find, of course.

Whether you choose buckets, decorative containers, raised beds, or a patch of dirt, in your yard, start small and get your kids involved! Grammy would always say, if you want kids to eat their veggies, let them grow their own! I have found this so true with my kiddos! One of our big crops is tomatoes…and my three and seven year old can’t get enough! Cherry and grape tomatoes are the best. Don’t be surprised if they disappear off the vine, kids like them that much!

Plant for your area!

Grammy was a practical lady, but she liked a big garden. It takes a lot of time to water and nurture plants in a big garden, so the best thing to do is plant natives. Look for plants that are native to your area and they will typically be easier to grow in your soil, be sun tolerant, and drought resistant. Be like Grammy and plant these plants, bushes, and trees in areas of your garden that you may not get a chance to water often. A great resource for finding native plants for your particular site is the Florida Native Plant Society, online at www.fnps.org/ plants.

Plant for beauty and sharing!

Grammy always planted flower beds close to the street and filled them with Cosmos and Zinnias. These flowers loved this sunny spot in her yard and sometimes grew to be taller than

her! She was always quick to share these (and other flowers) with neighbors who stopped in to visit. I love the idea of planting flowers for neighbors to enjoy as they drive, bike, or stroll by my yard. I also love having a “Sharing Garden,” like Grammy’s. Stash a pair of scissors close by and be ready to cut a bouquet for a passer-by, sharing a conversation, some flowers and a smile.

There are so many benefits to gardening, so take Grammy’s advice and get out there and plant something today!

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The Perfect Bite | Ned's Southside Kitchen

NED'S Southside Kitchen 2450 US1 South St. Augustine, FL. 32084 (904) 794-2088

By Lori Allen A Local Foodie

"Just a Guy Who Likes to Cook"

NED'S Southside Kitchen

So today I’m going to take you a little bit out of the 210 area but well worth the short drive. The place is called Ned’s Southside Kitchen off of US1 south, Saint Augustine.

Ned’s Southside Kitchen is like an upscale diner. It is not fancy and there is even a cozy counter to dine at like you would find at other diners.

But unlike other diners this place even has a drive thru for those that love home cooking and want to enjoy it in your own home without having to make it yourself! Ned is longtime St. Augustine resident Ned Pollack ~ the genius behind the Malaga Street Depot and Gypsy Cab. But if you ask him, he'll say he’s “just a guy who likes to cook." Funny story was that he was driving down from North Jersey looking to settle somewhere in the south. Ended up picking up some Nuns that needed a ride to St. Augustine…and the rest is history.

Being a Flaglerite (someone that went to Flagler LOL) and on a college budget it was a rare treat to go out to dinner but once in a while we would make it out to a nice dinner and I would always get what is now called the Dixie chicken.

They take the chicken and pound it out thin then stuffed it with fontina cheese (mild and smooth) roll it in seasoned bread crumbs, pan fry it then smother it in mushrooms with a brown wine type of sauce(Probably similar to marsala but not so winey). This dish has been around for as long as I can remember and even with its cheese and delicious sauce it’s so light. I have no idea how he does that!

For an appetizer try their fried cheese Spedini. This is a little gold mine of fried melted cheese, covered in bread crumps topped with this homemade garlic butter that is chilled but starts to melt the minute it hits the hot cheese.

Every bite is decadent cheesy garlicy wonderfulness. Along with a little somewhat surprising fruity salsa, this puts your average cheeses sticks to shame!

Then there are their salads, huge and

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plentiful. I had the roasted veggie goat cheese one…Yup that’s right roasted veggies and tons of goat cheese. The veggies are so thick, well-seasoned, grilled and hardy that you don’t even miss the meat. And then topped with their homemade dressing it’s a mouthful of flavor that’s for sure! Their house salad dressing recipe came from a farm hippie who brought it down from up north made with red wine, olive oil, nutritional yeast and garlic. Ned said his chef emulsifies it (Emulsify means to combine two ingredients together which do not ordinarily mix easily. The force of beating is used to

combine these ingredients.) This brings it all together to make it so light yet creamy and really full of flavor.

My son loved their kid’s meals. I was so surprised that everything he got was homemade…even the meatballs! I had to have a bite just to check it out and it was big in size and seasoned so well you didn’t even mind eating them without the sauce(how he prefers them).

They have really good fried shrimp for the kids too, fresh not the frozen popcorn kind. He loved it!

They have daily specials just like you would get most diners, BBQ Brisket, Mojo Pulled Pork, Salman Scallop Provencal, Scallop

St Jacque and Spaghetti and Meatballs but all with a little gourmet twist which makes it fun for us fellow foodies. And the best part is that you don’t pay the gourmet prices!

So my very favorite thing I have to get here every time I come is their escargot.

Ned has served it the same way since his first restaurant and I totally understand why he has never changed it! You get a big bowl filled with angel hair pasta, sautéed in garlic and a ton of soft juicy escargot. If you have never tried escargot…these are the way to go. I honestly think he would even put some of the French to shame with these!

Here’s a little tidbit on Escargot if you were ever afraid to try it…

One of the most famous dishes in French cuisine is escargot, a preparation of snails that can be served with a variety of sauces. Some Americans find the thought somewhat disconcerting, as snails are not associated with food in the United States. But when well prepared, their flavor and texture can be really good, and they have been enjoyed in many Mediterranean nations for centuries. While people who are not from France think that the word refers to a specific dish, in fact it is a generic term for edible snails. Snails can be collected in the wild or farmed for prepared escargot. Farmed snails are fed on a mixture of green and dried foods, with some producers preferring dried food because it is less messy than fresh greens. Some cooks also feed the snails herbs like dill to give them a delicate flavor. So give snails a try…you won’t be disappointed!

FROM THEIR STAFF: Ned's is a great place to eat and it's also a great place to work. Most of our customers have known Ned for a long time and the servers and staff at Ned's Southside Kitchen have been with him almost since day one...we might not all be family...but we sure feel like it!

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15 Ways to Transform Your home this Spring A Paver Patio Accent Firepit Outdoor Fireplace Outdoor Kitchen Put in a Pool A New Roof Change or expand Your Landscape Plant some trees Create an Outdoor Living Room Add special outdoor lighting Install a Fountain or Coy Pond Add A Pergola or Trellis with flowering vines Create a Rock Garden Tile Your Patio Add a hot tub

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The Delicious Dish

by Chef Matt, Chef/Owner of Achieving Culinary Enlightenment.

Let's Get Sauced The Mother sauces are the chef’s palate, much like a painter uses theirs, to blend base colors and create a masterpiece. From these five sauces a chef can create an infinitesimal variety of dishes. French chef Marie Antoine-Carême was the first to organize all the French sauces into groups and later chef Auguste Escoffier added one more sauce so that there were now five. Without the Mother sauces, life would just be “meat and potatoes”.

WHAT MAKES A SAUCE A SAUCE?

Before we list the five sauces, we need to know about roux (pronounced Roo). Basically, liquid needs to be thickened so that it coats and clings to food instead of running off of it.

Roux is basically cooking fat and flour together before adding in the liquid you want thickened. When the liquid is added to roux and everything comes to a boil, the flour thickens the liquid and you end up with sauce. For those with gluten allergies you can substitute a mixture of cornstarch and water, what chefs call a “slurry”. Four out of the five mother sauces are thickened by roux.

Mother Sauces 101 Béchamel

Roux whisked with milk or cream to make a white sauce.

Velouté

Roux whisked with chicken, turkey, fish or any other clear stock. The resulting sauce takes on the flavor of the stock, and the name is derived from the French word for velvet.

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Espagnole

Made of brown beef or veal stock, tomato puree, and browned mirepoix, all thickened with a very dark brown roux. This is the base for demi-glace.

Tomat

This is made by cooking tomatoes down into a thick sauce but may also be thickened with roux. The classic French version is flavored with salt pork and aromatic vegetables.

Hollandaise

This mother sauce is not thickened by a roux. Rather, it is thickened by an emulsion of egg yolk and melted butter. A mixture of two things that usually can't blend together, this is a very delicate sauce. Because the emulsion can easily break it may take some practice to master this sauce.

MOTHER KNOWS BEST

At your local grocer, you can find numerous “ready-made” sauces, however, these sauces cannot be stored on a shelf without the use of preservatives. If you enjoy creamy pasta dishes, a hearty tomato sauce or a savory gravy for your meats, then preparing small quantities of Béchamel, Tomat, Velouté and Espagnole will satisfy your tastes as well as provide a chemical free dining experience. Mastering a hollandaise will set you apart from the typical home chef and certainly will “wow” your guests.

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Sun

Mon

Tues

Wed

April 2

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Thur

Fri

Sat 1

First Friday Art Walk St. Augustine

Showers Bring May Flowers

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Bizwomen Mentoring Monday Mon 5:30 PM · The River Club of Jacksonville

BaconFest - 107.3 JACK fm’s BaconFest Sat 1 PM · Blackfinn Ameripub - Jacksonville

Masters Week at the Hall of Fame Apr 3 - Apr 9 · World Golf Hall of Fame

22nd Annual ExZOOberation:Conservation Celebration Sat 7 PM · Jacksonville Zoo and Gardens Art + Yoga Workshop: Dream Catchers Sat 12 PM · Fresh Jax · Jacksonville

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Jumbo Shrimp Opening Day Walk to End Lupus Now with Studio Jear Group Fitness Sun 2 PM · Studio Jear Group Fitness · Jacksonville

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15 Adam Sandler wtih David Spade, Nick Swardson and Rob Schneider Sat 7:30 PM · St. Augustine Amphitheatre 3rd Annual Blackbeard’s Ball Sat 6 PM · Fort Menendez · Saint Augustine

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Easter Brunch 2017 Sun 11 AM · MOCA Jacksonville

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Boston at St. Augustine Amphitheatre Thu 7:30 PM · St. Augustine Amphitheatre

22 Wine and Chocolate 5K San Marco Square Jax Castillo by Candlelight: Preserving the Past Sat 6 PM · Castillo de San Marcos National Monument Family Farm Day: A Living History Event Sat 10 AM · FLORIDA AGRICULTURAL MUSEUM

23 Rusted Backdoor Market Sun 10 AM · Rusted: A Vintage Market · Jacksonville

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24 Red Hot Chili Peppers in Jacksonville Mon 8 PM · Jacksonville Veterans Memorial Arena

25 Elizabeth Gilbert Live on Stage - 7:30 PM · The Florida Theatre

26 Florida Birding and Photo FestApr 26 - Apr 30 · Guana Tolomato Mantanzas National E

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NEW CALENDAR FORMAT: There is so much to do! We have gathered some of the best events. All you have to do is visit the event website for details if it interests you. Please let us know if you like the new calendar. Thanks! St. Johns Magazine... send event listings to debbie@stjohnsmag.com

29 A Gatsby Carnival Sat 7 PM · Lightner Museum · Saint Augustine Apex Presents The Lion King Jr. Saturday Evening - Sat 7:30 PM · Ponte Vedra Concert Hall

Linda Ash REALTOR ®

Michael Nassar REALTOR ®

Cheryl Billings REALTOR ®

Robert Rose REALTOR ®

Zandra Quintana, PA REALTOR ®

Peter D’Amato REALTOR ®

David Bryan HOME SERVICES COORDINATOR

Contact us for a FREE Home Analysis

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205 Marketside Ave · Ponte Vedra, FL · 904-473-9038

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Find more details about these wonderful camps online

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Seaside Eco-Adventures (S.E.A. Camp)

Creative Me Art Studio

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St. Augustine Surf School

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Arch Pilates

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Sparkle in Style

with Nikki-Lyn Holm 904-327-2797 ACCESSORY STYLIST

Mother · Blogger · Boutique Real Estate Agent

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Fashion

Beauty, Bangles, & Babes With Nikki-Lyn Holm I'm a fashion-obsessed blogger, excited to share local highlights, tips, and trends about a few of my favorite things: Beauty, Bangles, and Babes. My mission as your Mom Blogger and Accessory Stylist, is to help enlighten and enhance your own unique fashion style!

Beauty

This covers so many things: Fashion. Kindness. Makeup.

Children. Beauty is a genuine, kind-hearted soul. A positive force. A living and breathing example of “love” in action.

We all have room to “model” more of what beauty looks like in our lives…

Bangles

Bracelets represent my accessory-loving side. Women are like fashion cupcakes. Layer yourself with a hat, necklace, or bracelet, and we display a bit of “frosting” to showcase our personalities!

Babes

I keep myself busy with four younger children ages: 5, 7, 9, and 9. My girls were born to be fashionistas, while my son lives to wear play clothes. We empower them to find their own "style" while guiding them away from fashion No-No’s; the struggle of the “balance and beauty juggle” is real!

Enough about me…now onto YOU! Here are my top five categories, of head to toe trends you can expect to see this Spring:

Makeup: Your face is a canvas. Try the BOLD color of

red lipstick. Or, enhance your eyes and grab a nude colored lipstick. It’s all about balance. Lashes and defined brows are VERY in whether you apply DIY, or get enhanced at your local salon.

Wardrobe Statements

: Banker stripes, thick stripes, and head to toe florals (Careful….too many flowers could make you look like your Grandma’s walking garden).

The IN colors for Spring are well over 50 shades of blue and yellow. Neutrals and khakis are always hot to trend as well!

80’s Influence:

We are seeing the ‘Flash Dance” shoulders, peek-a-boo dresses, and bathrobes. Ummm, yeah, you read that right. We aren’t in the big cities. Want a bathrobe? Great. Save it for the bathroom. Or a trip to the jacuzzi or even the beach.

Shoes: Flatforms! A platform shoe with no arch. Stilettos

are back, but I’ve never been a fan. Too constricting. Sneakers are IN. If you exercise, than they never really “went out” but hey! Also, bows, feathers, ruffles, ribbons and all kinds of shininess have hit the shoe scene as well.

Accessories:

Chokers. Charms. Textures. Mixed Metals. Although the main headliner this spring is rose gold. Silver and Turquoise, and creams and golds are making quite the pairings together too. Layering your jewelry gives a very polished, and elongating look. Women should strive to wear a minimum of 6, and a maximum of 12 accessories. This rule includes: Watch, ring, bracelets, necklace, earrings, belts, scarves, eyeglasse/sunglasses, and polished nails.

New to the fashion scene? Want to reinvent yourself? Try one of these tips above and let me know how it goes. I’m happy to guide you while you find your inner fashion-zen-se. Namaste. * Style consultations available by appointment only.* www.stjohnsmag.com

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With our Trainer Corrine

by Debbie Gaylord

F.L.Y. First Love Yourself And other lessons I'm learning on my journey to fitness.

With classmate Karen Angel, engaged in our workout.

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This past weekend I went ziplining with my thirteen year old daughters. I owe my body confidence and the nerve to actually be daring enough to swing through the trees like a monkey to Sculptafit where I have been training for only a few short months.

In late December, I decided it was time to change my lifestyle and get healthy again. Overeating, drinking wine, and generally being a couch potato was taking its toll on my body. I started noticing little things like the way my pants were too tight around the waist and I could literally see fat on my face.

I wanted to lose 20 pounds over a 3-4 month period.The challenge was knowing how to accomplish my goal. I wasn't 30 years old any more - back then it was easy to lose a few pounds with the metabolism of a humming bird. Now I am in my my forties, I have four older children (and the body to reflect it) as well as my own business to run. My time is extremely limited and well, I like cinnamon buns, a lot.

I was looking for a program that would fit my lifestyle and my needs. I decided to go with Sculptafit - located at Bartram Walk in Julington Creek. Its geared toward older women who want to build muscle and get toned. The tag line is “The method for women” and the founder Joey Atlas develops his circuit training classes with a woman’s unique physical needs in mind. Plus, it is a bonus to work out with other women in a supportive environment.

The first thing the Manager and Personal Trainer Nikki Doherty said when I signed up was I would need to make a commitment - this made me break out in a sweat. Making a commitment meant not missing a class and making fitness a priority in my life. I agreed to take the plunge but this required a difficult mental shift for me personally. Although I was a child athlete (a gymnast) and have been into yoga sporadically for over fifteen years, I rarely worked out as an adult. After much procrastination and denial, I finally took my first class on January 7th.

The next step was meeting with another Personal Trainer, Kaci for my “fit q” to give me a baseline. She weighed and measured me and I learned that I weighed 144 and and my body fat was a wopping 35%! What? (I am only 5.1) This was more than I weighed while pregnant with my first child! It was an eye-opener since I did not own

Here I am at the Alligator Farm Flying through the air! Weeeeeee!

a scale at the time and the pounds just kind of creep up on you over the years.

But Kaci discussed diet and lifestyles changes I could make - like taking walks and drinking more water. We also talked about the benefits of resistance training and how my overall goal would be to become stronger and healthier. I still wanted to lose weight but she helped me realize the bigger picture.

I also began using an app to count my calories and keep them low. Its called Lose it! I basically log in everything I eat daily and try not to go over 1200 calories each day (its based on your height, age and goals) I earn more calories if I work out that day.

I loved my 3 times per week circuit training classes at sculptafit. I chose the express classes because of time contraints.

Each class is 30 minutes and we stay at each station for only 1 minute.

We lift weights, we use resistance bands, we stretch, we focus on core strength, building arm and leg muscles. I usually a little sore but I am using muscles that have been neglected for decades. The Personal Trainers are always there helping with form at each station so you do not hurt yourelf. It goes by fast.

I began to feel benefits right away.The first month of classes I discovered the aches and pains in my shoulders began to ease up.

My lower back felt stronger. By month two I had lost about 6 -8 pounds (I wished for more), my problem area - my stomach - was getting a little flatter, and my arms & legs were stronger and more toned.

I lost 2 inches from my waist! yay!

I am now beginning my third month and have decided to step it up and begin the forty-five minute classes, which increases the time at each station. After one week I already feel the difference in my strength. It is truly amazing.

At each station there are often little notes of encouragement to keep us positive and motivated. My favorite is on the wall at the push up station: FLY (first Love Yourself). I do a push up, say it to myself and I am reminded that the mental aspect is as important as the physical. For me it is a game changer that keeps me committed to my long term goal. *I would like to share this journey with our readers, so look forward to hearing more about my fitness journey in a few months.

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Autism Awareness Day is April 2, 2017

Identifying Potential Reinforcers for Children with Autism

by Thomas Altro *from the Florida Autism Center Blog

Okay, here is a confession – I really like pizza. In fact, I would be willing to help a friend move into her new house for some pizza. However, if my friend were to ask me to help her move into her house, wash her cars, walk her dogs, and mow her lawn, I am not so sure that pizza would be quite worth the effort.

The point of this silly example is to illustrate that the “pay off” should be balanced with the effort involved in your child’s response. If your child frequently engages in problem behavior af-

ter completing two or three problems on a worksheet of six math problems, planning ahead of time to give your child a brief break after completing a single math problem rather than the entire worksheet will likely be more effective in increasing compliant behavior when working on worksheets.

In order to identify something that may act as a reinforcer, it is also important to watch your child to get a sense of what he or she is interested in or motivated for. Your child’s interests and motivation may change from mo-

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ment to moment for a number of different reasons. For example, a skittle is less likely to act as a reinforcer if your child has just finished dessert than if he or she is hungry for sweets. The toys your child chooses and plays with the longest from a group of other toys are more likely to act as reinforcers than those he or she ignores or plays with very little.

The important thing to remember is this: Follow where your child’s interests and motivation leads you and you will likely find out what will be reinforcing for him or her in that moment.

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by Joey “Atlas” Gennusa Founder of SCULPTAFIT

11 Hot Benefits of Proper Exercise for Women 1 - Reduces risk of coronary heart disease BY HALF, yes, by 50% Heart attacks are the LEADING killer of women by age 65.

2 - Lowers Blood-Pressure High blood-pressure can lead to damaged arteries, stroke, aneurysm, dementia and kidney damage.

3 - Improves cholesterol ratio and lowers overall cholesterol High cholesterol can lead to gallstones, bloody stool, jaw pain and leg numbness.

4 - Prevents osteoporosis in both premenopausal and menopausal women Osteoporosis can lead to hip fractures and other bone breaks. The recovery from these types of breaks is very grim.

5 - Can reverse osteoporosis in women at any age Reversing osteoporosis through proper exercise reduces the need for medications, and hence potential unwanted side-effects.

6 - Improves quality of life through sense of life-control, less hospital visits and less doctor visits When we have less need to run to appointments for health problems and complications, we get to spend our time confidently doing the things we’d rather be doing.

7 - Boosts mood and spirit through clearer thinking and better brain function

When your moods are better and you’re thinking with clarity, you have less drama and less problems in your life.

8 - Prevents muscle atrophy and sarcopenia that comes with sedentary premature aging Maintaining muscle strength keeps women out of wheel chairs and walkers.

9 - Reverses muscle atrophy and sarcopenia which has occurred due to lack of physical activity Regaining muscle strength and stamina keeps women out of assisted living homes and able to play with the grandkids.

10 - Enhances body-composition ratios When muscle density is increased and body-fat is decreased, clothes fit better, there is less flab, less cellulite, and women feel more self-confident with higher levels of self-image and self-esteem… The better body-composition gets - the better everything gets.

11 - Proper Exercise Prevents, and Can Also Reverse, Premature Aging This is the Golden Benefit, because it highlights the “Fountain of Youth” element of proper fitness. Every person, woman or man, wants the magic formula for anti-aging. The most powerful ingredient in that formula is proper exercise. The mountain of proof is undeniable.

So… Get active - and stay ALIVE.

Joey Atlas is the Owner & Founder of SCULPTAFIT Studios for Women. For a studio tour and complimentary sample session, please call or text Nikki at 904-891-3680 or visit www.

SCULPTAFIT.com 116 Bartram Oaks Walk, Suite 103, Saint Johns, 32259 904-891-3680

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by Theresa Scully, PT, Pilates Instructor, President Arch Pilates & Physical Therapy

Fascial Fitness

Fascia is an interconnected network of tissue that connects muscles along tracts and therefore one group of muscles in the upper extremities will affect a group of muscles in the lower extremities. Think about a newly made bed. If you sit on the bed sheet, and get right back up you'll see a mark where you sat and wrinkles that extend outward into the rest of the sheet. If there is a kink in your fascia the wrinkles will also spread out to affect other extremities that are a part of this fascial tract. Fascia is also the container of nerves, the inflammatory process, receptors that tell us where the body is in space, and receptors that sense mechanical stress (force-tension relationship), and water.

There is a strong push to training fascial movements rather than isolated muscles because of its long term effects of improved movement performance, injury prevention, and injury rehabilitation. One example is that in the anterior (front) X, the opposite shoulder is connected to the opposite oblique and hip. This is rather important for rotational movements where one foot is grounded as the opposite arm moves.

Think about movements like golf and walking.

In the anterior (front) line there is a connection from the neck muscles to the abdominals. Foreword head pooches the abdominals and decreases abdominal engagement.

If something feels tight and you're always stretching it and it gives you minimal relief, but comes right back around to being tight again, it's probably not tight it's probably "locked long". What does that mean? The fascia has too much length tension on it and it is calling out for release. Therefore, training the entire fascial chain would be more beneficial. For instance, hamstrings are a part of the spiral line and if they always feel tight, try stretching the same side hip flexor to release the force tension

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relationship. This may release the pelvis too and allow you to get a more anatomical hamstring/ fascial stretch.

The Shoulder is connected to the opposite gluteus complex, so if you are having shoulder problems try strengthening the opposite gluteus along with the shoulder. A good exercise for this would be the Pilates swimmer.

Rotational movements always activate a combination of fascial lines. So, rotate, rotate, rotate, but always from the abdominals!

Mid-back tightness can either cause neck pain, or low back and hip pain. Try placing both hands on a wall and gently “thread” one arm under and through the other arm on the wall and work on rotating the upper back. Keep the hips in line with the shoulders.

Key points in fascia fitness as recommended by Tom Myers are as follows:

Stretch "like a cat" every morning from head to toe. Always stretch slowly to stretch fascia. You do not need an intense stretch. Hold for about 1 to 2 minutes. Stretch all angles your body is capable. Yoga and Pilates are excellent routines to stretch all directional movements of the body.

Fascia fibers slide past one another in a watery matrix. So drink lots of water to keep your fascia fit, at least 8 ounces a day.

Fascia is elastic, so cardiovascular activities that require quick movements such as bouncing on a ball, walking or even running is a good way to preserve elastic properties. Cycling doesn't necessarily because the repetitive movement is not fast enough

Perform physical activity slowly and with intention. Injury occurs when there is too much tension applied to the fascia with a rapid force. Take the time to connect your mind to your body and really feel how you were mov-

ing. Close your eyes and create a mental dialogue with your body and speak to your “weird” moving side to get it to move like the “good” side. You know what I mean!

Feeling your movement is also a kinesthetic awareness. If you don't give your mind a chance to feel movement. Reflex actions occur at the muscles and fascia won't be able to feel.

Therefore, moving in straight plane movements to isolate a specific muscle isn't the best thing to do for your fascia, so engage in full body movements such as lunging with a rotational opposite arm punch or side lunging with a side stretch.

Fascial rolling May not actually release fascia but trigger receptors in the nervous system to release natural endorphins. Move with the pleasure principle to activate the fascial proprioceptors and enhance the parasympathetic nervous system.

Rest and relaxation helps restore fascia and its properties of elasticity, recoil, length, and suppleness. It allows the mechanical receptors to reset. It also allows the nervous system to rest and create solid networks from fascia to brain and brain to fascia.

Overall, cross-training from high-level fitness to restorative exercises such as yoga and Pilates will ensure that you are addressing all fascial lines of movement. Keeping your fascia fit will ensure longevity of your bones, joints, fascia, and muscles.

“Fascial Fitness: Training in the Neuromyofascial Web” by Tom Myers in IDEA Fitness Journal Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists by Tom Myers

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A Message From The Vet With Dr. Kathleen Deckard, DVM Pets R Family Veterinary Hospital

Top 5 Internal Parasites of Dogs and Cats

Our family friends have the risk of carrying multiple parasites that can affect themselves, other pets and also their humans. Luckily, we have a way of preventing most of these disgusting creatures.

Here’s a list of the top 5 internal parasites found in dogs and cats.

Heartworms are transmitted to both dogs and cats via the mosquito which becomes infected by taking a blood meal from a heartworm infected dog. In the mosquito, the heartworm larvae develop into the infective stage and when it bites a dog or cat, transmits the larvae. The larvae develop over the next 4-5 months into an adult heartworm that lives for 5-7 years in the dog and 2-3 years in the cat. Heartworms cause damage to the heart and lungs.

Hookworms are a common intestinal parasite in dogs and cats and can cause anemia, diarrhea and sometimes coughing. They are contracted by ingestion of eggs by the pet or contracted from their mother. They can also infect humans primarily through the skin and cause dermatitis. You are unlikely to see hook-

worms as they attach to the intestines and lock firmly in place.

Roundworms are another common intestinal parasite found in dogs and cats and infect them the same way hookworms do.

Occasionally you will see roundworms in the vomitus or stool of a pet, but most of the time, they remain in the intestinal tract. Roundworms can cause serious illness in people by migrating to the intestines and eyes.

Whipworms are not as commonly diagnosed because they produce fewer eggs than the other intestinal parasites and their eggs are more difficult to find during testing. Dogs are infected by ingesting eggs and they usually cause large intestinal diarrhea with mucous and blood. Cats rarely contract whipworms.

Tapeworms are long flat worms that are segmented. The dog or cat must eat a flea, which is the intermediate host, to get the tapeworm. Most of the time, they do not cause clinical signs, however you may see little rice like segments in the stool that move or dried tan rice like pieces

on the fur.

The great news is that all of these parasites can be easily treated and prevented. Because hookworm, roundworm and whipworm eggs can persist in the environment for a long time, they can be difficult to eradicate. Giving your pet a monthly preventative to treat your pet every month is the best prevention. Heartworms can be prevented by giving both your dog and your cat regular heartworm prevention either by mouth, topically or as an injection. Keep in mind that even indoor cats are susceptible to heartworms.

And lastly, since tapeworms are contracted from swallowing fleas, keeping all of your pets on good flea prevention is the key to preventing those pesky parasites. Your veterinarian is a good resource for helping you find the right products to protect your pets and your family.

Dr. Kathleen Deckard, veterinarian and owner of Pets R Family Veterinary Hospital (next to Hurricane Wings) 904-4527387.

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