EVERYTHING LAKE EVERYTHINGLAKE MAGAZINE MAGAZINE
September 2013 everythinglake.com
Sunday fun-day: How to throw the ultimate football party this season Biz Spot light/ All Heating & Cooling Taso Cajun Kitchen Restaurant Review
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APOPKA
EVERYTHINGLAKE MAGAZINE
INSIDE THIS ISSUE SEPTEMBER 2013 7 Six Tips To Liven Up Your Laundry Room 8 -9 Planning Can Help Families Protect Pets During Natural Disasters
18 -19 Sunday Fun - Day How To Throw The Ultimate Football Party This Season
10 Connect To Color Through Your Passions 11 Break Point Alley’s 1st Anniversary 21 Biz Spot light/ All Heating & Cooling
12 Buying A Car: New Or Used, That Is The Question 14 -15 Breakfast Is More Than The First Meal Of The Day For Kids 16-17 Taso Cajun Kitchen Restaurant Review
22 -23 Easy Fall Season Gardening Spells Success 24 -25 How to Lose a Sweet Tooth 26 -27 Top 5 Super Foods With A Powerful Health Impact 28 -29 For Richer or Poorer: Don’t Let Newlywed Bliss Turn Into Financial Nightmare
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5-10 pm
from the publisher’s desk Al Asghar “Are You Ready For Some Football?”
This mean only one thing, summer is done and fall is here. Football is kicking off at all levels. From the Pop Warner leagues, to high schools, colleges and your favorite NFL team. One of my favorite times of the year.
staff Publisher & Managing Editor
Al Asghar al@everythinglake.com
Design & Layout
Joe Ramirez
Photography
Jennifer Moseley Elizabeth Betsy Reed Dakota Davis
Contributing Writers
Ajay P Amir Asghar Al Asghar
Advertising Sales
Al Asghar Matt Roderick
This also means Labor Day is right around the corner. Labor Day is a United States federal holiday observed on the first Monday in September that celebrates the economic and social contributions of workers. It was first nationally recognized in 1894 to placate unionists following the Pullman Strike. With the decline in union membership, the holiday is generally viewed as a time for barbeques and the end of summer vacations. Go have a great time and be safe. I also want to thank our great guests that have come on our radio show, Everything Lake Magazine Hour. The show has grown at an unbelievable rate and I want to thank everyone for their great feedback. Your suggestions are what make Everything Lake Magazine better. See you all next month. Sincerely, Al Asghar Everything Lake Magazine www.everythinglake.com www.facebook.com/everythinglake 407-697-7933
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The goals of the writers at EverythingLake Magazine is to provide great stories that are true and accurate from beginning to end. Please be forgiving if we make a mistake. We will make it right. EverythingLake is a monthly publication and can be located in various Schools, Chamber of Commerce, Businesses, Restaurants, etc. Any comments can be sent to EverythingLake Magazine at al@everythinglake.com or call 407-697-7933. 2273 Jennah Circle, Eustis, Florida 32726 EverythingLake Magazine assumes no responsibility for claims made by their advertisers. All letters and their contents sent to EverythingLake Magazine become property of EverythingLake Magazine and maybe reproduced at any time. All views expressed in our magazine are those of the writers and may not be of EverythingLake Magazine. Use of the material in our magazine is prohibited unless written approval is given by EverythingLake Magazine
Six tips to liven up your laundry room (BPT) - With the average American family doing more than 400 loads of laundry each year, it’s no wonder that the laundry room has become one of the most popular remodeling projects in the house.- Often out of sight and out of mind, most laundry rooms are designed like closets rather than efficient utility rooms. But according to Decorator Jenny Komenda, who blogs at The Little Green Notebook, with just a few inexpensive changes, you can brighten your clothes and your mood by transforming your dark and dingy laundry room into a bright, functional (and even enjoyable) place.
*Don’t like the cabinets, floors and countertops in your laundry room? Every surface can be painted or resurfaced. Update your laundry room with paint and a concrete overlay for less than $30 in materials. Say goodbye to the outdated linoleum, brick pavers and old, dark cabinets.
Check out these tips from Jenny, The Home Depot, Tide and Maytag for the Brilliant HE Clean campaign on how to create more efficient and enjoyable laundry rooms:
*A rolling laundry butler can be your best friend, doing triple duty with a hanging bar, a rolling basket and a drying rack. It’s the perfect choice for smaller laundry rooms that haven’t been updated in a few decades. *Don’t neglect your laundry room walls. Hanging interesting art and mirrors will elevate your room and make it feel less utilitarian and a little homier. Suddenly those 400 loads of laundry most of us will do this year might actually be enjoyable.
*Dealing with a dark, cave-like laundry room is a chore in and of itself. By taking off the doors on a few of your upper cabinets, you’ll open up the space and create a place to store baskets. Assign baskets for every member of the house, which makes sorting a breeze.
*A folding station makes all the difference. Use a slab of stone or a simple piece of painted medium-density fiberboard (MDF) on top of washer/dryer units to create a folding station that also prevent socks from slipping in between the appliances.
*Why not decoupage or paint the insides of your cabinets for a fun pop of color? It’s a guaranteed smile each and every time you reach for your detergent. Also don’t ignore the door. Adhere some cork panels on the inside of the cabinet doors and create a space to pin all those stain removal tips.
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Planning can help families protect pets during natural disasters (BPT) - News of natural disasters can stir our compassion, inspire us to find ways to help and remind us of the need to prepare our own homes and families to cope with emergencies, including severe weather, earthquakes and fire. Every family should have a disaster plan, so that if a disaster strikes, you’ll be ready to make the best use of aid from the shelters, volunteer organizations and government agencies that respond in a crisis. In addition to taking care of the human members of your family, it’s important to have a plan in place for your pet. Approximately 70 million pet dogs and 74.1 million pet cats live in the United States and nearly 64 percent of owners consider their pets to be family members, according to the American Veterinary Medical Association. Natural disasters can be especially stressful and dangerous for four-legged victims, which makes proper preparation even more important. “When disaster strikes, taking care of human victims is a priority for aid resources,” says Dr. Dan Aja, director of U.S. professional and veterinary affairs for Hill’s Pet Nutrition, the makers of Hill’s Science Diet and Hill’s Ideal Balance. “Not all shelters can accept pets during an evacuation, and organizations that 8 everythinglake.com
help house and feed human victims may not be able to provide assistance to pets.” While Hill’s Food, Shelter & Love Disaster Relief Network provides aid to pets following a disaster, families should take steps to help protect their pets before an emergency occurs, Dr. Aja notes. As part of Hill’s Food, Shelter & Love program, the Disaster Relief OVER 25 Brands of Grain Free, Holistic and Natural Foods Unbeatable Prices on: Natural Balance Natural Choice Blue Buffalo Taste of the Wild From Natures Variety Orijen, Canidae Merrick, Earthborn & Full Reptile Supplies 19814 SR 44, Eustis FL 32726 352-589-1746
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Planning can help families protect pets during natural disasters Network consists of nearly 100 participating shelters, allowing Hill’s to distribute emergency food supplies to the pets within hours. Dr. Aja offers some advice for families looking to create a plan for their pets: * During an evacuation, separation from loved ones is always a risk. Help ensure relief workers are able to identify your pets - through a microchip or ID tag with your current contact information. Owners should also carry good pictures of their pets in case they become separated during a disaster. Doing so will help shelter volunteers reunite pets with their owners more quickly. * Learn where your pet likes to hide in your house, so that you can quickly find him or her when it’s time to evacuate. * Prepare an emergency kit of pet supplies and keep it readily accessible in case you have to evacuate. Your kit should include first aid supplies and a guide book, a three-day supply of pet food in a waterproof container, bottled water, a safety harness and leash, waste cleanup supplies, medications and medical records, a contact list of veterinarian and pet care organizations, information on your pet’s feeding routine and any behavioral issues, and a blanket.
* Plan where you will take your pet if you need to leave your immediate area. Disaster shelters may not be able to accept pets, so it’s important to have a backup plan. Check for hotels or motels with pet-friendly policies (you can find listings on GoPetFriendly.com) or ask relatives or friends if they could house you and/or your pet. * The Federal Emergency Management Agency (FEMA) says if you have to evacuate from your home, you should not leave your pets behind. If possible, use a pet carrier or crate to transport your pet. A carrier keeps pets safer in moving vehicles, can provide temporary quarters if you must go to a shelter, and helps you keep track of your pet if things get confusing or frightening for him or her. Pet lovers can also support organizations that aid pets during times of disaster. Supporters can donate, volunteer or find out about adopting a homeless pet at www. hillspet.com/shelter/pet-shelters.html. “Because owners have such strong bonds with their pets, we want to encourage pet parents to think about how their pets factor into their evacuation plans,” Aja says. “Taking precautionary steps can help owners avoid delays in the event of an emergency.”
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Connect to color through your passions (BPT) - Whether you love to sit on the beach or collect antiques, drawing from your personal passions can help you find the perfect colors to enhance your space.- “If a hobby or activity lifts your mood, surround yourself with things that remind you of it,” says David Bromstad, HGTV star and celebrity designer. “I always look to a homeowner’s passions when helping them decorate. And if you start with an established palette of coordinated colors, it’s easy to follow your instincts.” Bromstad recommends the HGTV(R) HOME by Sherwin-Williams color collection, offering eight paint palettes that evoke many favorite pastimes, with colors that create room-to-room harmony throughout the home. He offers these tips for using color to express your passions. Head-for-the-beach colors. If you are inspired by the sea and sand, use maritime blues and dune grass greens to create a fresh, breezy feeling that beckons barefoot comfort. Create an indoor seaside retreat using rattan furniture, Sea Salt (SW 6204) pale aqua walls and a table painted Rapture Blue (SW 6773), both from the Coastal Cool collection. Complete the look with accessories such as seashells and clear vases that evoke sea glass washed ashore. Pick colors fresh from the garden. Let the colors of your favorite flowers, fruits and vegetables guide your color choices throughout the home. Evoke beautiful pink flower petals with Exuberant Pink (SW 6840) on a bathroom accent wall; paint a desk in a fresh, Frolic (SW 6703) green; or bring out citrus colors in the kitchen with orange Tango (SW 6649). Reference the Color Pizzazz collection for more bold inspiration. Cook up some color excitement. Make your kitchen the ideal gathering place with deliciously 10 everythinglake.com
warm and inviting colors. Spice it up with rich, saturated tones of Peppery (SW 6615) orange and Grandeur Plum (SW 6565), found in the Global Spice collection. For room-to-room harmony, use Garden Sage (SW 7736) or Edamame (SW 7729) in an adjoining dining room. Design around your collectibles. If you are an antiques aficionado, choose colors that celebrate the retro hipness of repurposed objects. Use colors like Bold Brick (SW 6327), or Urbane Bronze from the Urban Organic collection, to add substance to kitchen cabinets. Give a mudroom an eclectic twist with Armagnac walls and a Parakeet (SW 6711) green bench.
Happy Anniversary Break Point Alley
We would like to thank everyone that has come out and supported us in our very first year of business. You have voted us the best bowling alley in the area! We are honored to have won so many awards in such a short amount of time. We do what we can to provide a venue for the community to raise money for various organizations that give back to the community and its people. We are going stronger and better into this next year and look forward to a better year. We want to thank the PBA for coming to our center and for giving the local bowlers the opportunity to rub elbows with the best of the
best. I personally want to thank my staff, who have been with me from the beginning because we couldn’t have made it this far without them. Thank you to the newest members of the staff, with whom we will not be able to improve and serve our customers the way they deserve to be served. We are all truly excited about the future because it can only get better !! Rich Kosto Break Point Alley 1950 Classique Ln Tavares, FL 32778 352.343.5333 everythinglake.com 11
Buying a car: new or used, that is the question (BPT) - Conventional wisdom says that a new car will always cost you more than a used one. Why? There’s a higher price tag and you have to face the depreciation that comes when you drive off the dealer’s lot. Previously, if you were looking to save money, used vehicles were thought to be the best option. However, as supply may not be meeting demand, conventional wisdom may not hold true. “Several years ago, we would have advised shoppers to go the used route in order to save money, but in the current economic state, used car prices have skyrocketed, which could make buying new just as economical,” says Patrick Olsen, editorin-chief of Cars.com. Experts suggest that the sluggish economy pushed more people out of the new-car market and into the usedcar market. This resulted in a strain on used inventories, jacking up prices. Additionally, the 2009 Cash for Clunkers program also removed more than a million used cars from the market. “It’s all about supply and demand,” says Olsen. “Low supply means car shoppers can expect to pay a premium for a used car that would usually be affordable, since new cars are so much more plentiful.” While used-car prices have dropped a little in recent months, they remain high compared to historical standards. Aside from looking just at cost, experts like Olsen, say that buying new or used has many different benefits. Some of the advantages to buying a new car: * Reduced maintenance expense, largely because of warranty coverage * Free roadside assistance * Often lower financing charges, which can be spread over a longer loan term
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* Peace of mind knowing that you are the first owner * That unique feeling of owning something brand-new On the contrary, there is a definite case to be made for buying used. “If you aren’t married to the idea of buying a new car, used vehicles also offer some great benefits,” says Olsen. “The top perk remains affordability. Buying used can often let buyers drive a nicer, more luxurious car than they could afford if buying new.”- Other benefits of buying used: * Someone else paid for the depreciation * Often there is leftover warranty coverage Another trend that makes buying used an intriguing option is the proliferation of certified pre-owned programs. The idea started with luxury brands, but today, most manufacturers have these programs. “Consumers can be assured that they are getting a great car when buying through a certified program,” says Olsen. “Only newer, low-mileage cars are usually included, and they have to undergo a rigorous inspection by the manufacturer to be considered for the program.” Certified vehicles are normally covered by a new warranty that extends beyond the original factory warranty. There are also sometimes special low-financing options for certified vehicles. What the future holds for the great new or used debate remains uncertain, but the improving economy has resulted in recordbreaking new-car sales in 2013. “This means that, in theory, the supply of used cars should go back to normal, and buying used should once again be cheaper than buying new,” Olsen says.
Breakfast is more than the first meal of the day for kids (BPT) - Most kids don’t want us to remind them that breakfast is the most important meal of the day as they’re running out the door to get to school on time. But they might be interested in hearing that eating a balanced breakfast will make them feel better, inside and out, contributing to better grades, better performance on the field and better nutrition choices throughout their days. A significant percentage of elementary and an even greater percentage of middle and high school students skip breakfast daily or a few times a week. On a given day, up to 30 percent of teens in the U.S. skip breakfast. As they get older, homework, jobs, sports teams, the arts and the Internet result in all-tooshort nights for students, and the need to catch a few more moments of sleep in the morning. Breakfast allows students to break the fast of nighttime, reigniting brains and concentration abilities. “It’s everything you’ve heard about in terms of it being a critical meal of the day,” says Sue Moores, a registered dietitian and consultant to schools in the Twin Cities area of Minnesota. “Miss or skip breakfast and you start the day playing catch up.” According to Moores, many kids already lack important body-strengthening, body “building” nutrients such as calcium, vitamin D, potassium, protein and fiber. Without breakfast, which is a meal that can easily offer all of these, there’s extra pressure to fill the nutritional gaps with snacks and other meals. Including carbohydrates in the morning meal (whole-grain carbs, says Moores) is key, as carbs are the preferred source of energy for the brain. Add in a bit of protein to help distribute the energy carbohydrates offer, and you have the start of a great meal. 14 everythinglake.com
Skipping breakfast may not only put students behind the eight-ball for morning nutrition, adds Moores, it may also set them back by way of poor food choices for the rest of the day. Some studies show breakfast-skippers actually crave salty, higher fat, sweet foods throughout the day compared to people who eat a morning meal. What they eat in place of breakfast is far from nutritious fare.
Beginning this school year, school breakfasts are required to meet the United States Department of Agriculture’s new food-based meal pattern, which outlines increased amounts of fruits/ vegetables, grains and milk food components. Amy Harkey, a registered dietitian and director of Child Nutrition Operations with CharlotteMecklenburg Schools, North Carolina, says that this fall the Universal School Breakfast Program is being implemented in her district, meaning that more than 140,000 students will receive a balanced morning meal at no charge. Previously, these breakfasts were offered to all students based on their eligibility.
Breakfast is more than the first meal of the day for kids “We want to remove any misperceptions that breakfast is only for those children who are economically disadvantaged,” says Harkey. “It’s important for all students to ‘break the fast’ and get the nutrition they need to begin their busy academic days.” Harkey explains that they provide a variety of “Quick Bites for Breakfast,” offering both hot and cold options that meet the complete school breakfast requirements. “We learned in our pilot test of the program this spring that the students are reacting positively to our breakfast menus. They enjoy having the menu board outside the cafeteria so that in the afternoons they can see what will be offered the next morning,” says Harkey.
Companies have stepped up to the plate, delivering whole grain and protein-rich options that, when paired with a calcium-rich, low-fat milk, provide a solid start to the day. Schwan’s Food Service offers the new Beacon Street Cafe (TM) 51 percent whole grain Sausage, Egg and Cheese Sliders this fall, with 8 grams of protein, 11 grams of whole grains, 0 grams of trans fat and only 160 calories per serving (two pieces). “Whether students catch a brain-boosting breakfast at home or at school, it’s important to find a way to fit nutrient-rich foods in for a good day of learning,” says Moores. “It may seem inconsequential to skip a morning meal, but results in the classroom show that breakfast is key.”
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RESTAURANT REVIEW:
Tasso Cajun Kitchen
123 S Joanna Ave Tavares, 352-702-3060
Najla Scott and her husband Chef Deshawn Scott. 16 everythinglake.com
RESTAURANT REVIEW:
Tasso Cajun Kitchen
As I walked into Tasso, I noticed the big city décor had come to Tavares Florida. The tall warehouse ceiling made it look like a restaurant in New York or even New Orleans. I had heard a lot about their food and this was my chance to try it. I sat down with Najla Scott and her husband Chef Deshawn Scott. “We wanted to bring the taste of N’awlins to Tavares” stated Deshawn. They opened up their restaurant in October 2012. “ We had visited New Orleans a few times to get the feel for the kind of food we were going to have on the menu. These are all our in house recipes created by Deshawn” Najla explained. “Everything is freshly made from scratch every day”. I turned my attention to the menu and noticed a nice selection of authentic Cajun foods. Their lunch menu started in the six dollar range. “Our selections give our customers a flexibility
of what they want” explained Chef Scott. The dinner prices were in the same range. They have a full service bar. I wanted to get a first hand experience of the food. I ordered the Fried Green Tomatoes, Crab Bisque, Jambalaya and the bread pudding. The Fried Green Tomatoes were well breaded, not oily, served with a house sauce and were delicious. Next came the Crab Bisque loaded with crabs and on point. The Jambalaya was loaded with seafood and sausage. Just delicious! At this point I was struggling to eat any more. But I had to try the bread pudding. It was all that and much more. The flavors of N’awlins ,with the charm of Tavares, makes this a fun and vibrant restaurant and a quick favorite of mine. I will come back for more and try other things on the menu.
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Sunday fun-day: How to throw the ultimate football party this season (BPT) - Football season is here and whether you’re a diehard fan or just a fan of all the Sunday parties, chances are you’re going to attend or host a get together centered around the country’s favorite sport sometime soon. Lifestyle expert Kris Schoels of Young Married Chic has some simple suggestions for making the most of football parties.
of green food coloring to lemonade to show love for the Green Bay Packers,” she suggests. If you are planning on having a kid’s table/ viewing area, provide mini bottles of sports drink so the kids can get into the game as well.
Decorations The aesthetics of a party are half the fun, so give guests something fun to look at when they aren’t engrossed in the game. Pick up plates, cups, napkins and flags with a football theme from a party store. Schoels also recommends making your own footballthemed decorations by taking a football-shaped stamp, inking it with your favorite team’s colors and stamping white napkins and plates.
Put a new twist on stadium foods at home
“To really get in the game-day theme, trade out a tablecloth for green turf and paint your own goal lines for a table topper,” Schoels says. “Fill football helmets with chips for a more creative touch and swap out serving trays for chalkboards to label foods and chalk out ‘plays.’”
When it comes to game day food, there are some classic favorites, both at home and at the stadium like nachos, chicken fingers, hot dogs and soft pretzels. For your next party, Schoels recommends putting a new twist on them with an ingredient that everyone loves melted cheese.
Drinks
“A ready-to-eat fondue like the ones from Emmi of Switzerland are perfect for dipping soft pretzels, pigs in a blanket, french fries and chicken fingers, and even using as the cheese for nachos - it’s a perfect way to enjoy stadium foods at home,” says Schoels. “Emmi even sells a football helmet-shaped fondue pot at Emmi.com that is sure to get your guests in the zone on Sunday while they enjoy some warm, melted cheese.”
Drinks are a great opportunity to use some color to express team pride, advises Schoels. “Use a glass drink dispenser to show off a bright red punch for the Kansas City Chiefs; add some blueberry juice to seltzer with a squeeze of lime for flavor to make a blue fizz for the New York Giants, or add a few drops 18 everythinglake.com
Sunday fun-day: How to throw the ultimate football party this season Dessert Whether satisfying a gridiron sweet tooth or keeping it light, there are creative ways to serve football-inspired desserts. “Use a tube of white icing to create laces on football-shaped treats, like brownies cut into the pigskin shape, cupcakes with chocolate frosting or chocolate-covered strawberries,” says Schoels. “If opting for a healthier dessert option, try cutting out a watermelon in the shape of a helmet and filling it with fresh-cut fruit.” Games and activities
a quick round of touch football. Once the game is underway create areas where kids and/or non-football fans can talk without bothering the viewers. For non-athlete guests, Schoels recommends a tamer game that everyone can enjoy. “You can make a ‘pin the football in the goal’ game,” she says. “Just tape up a paper goal post cutout to wall; blindfold players and having them try to tack paper football inside the goal area.” Buy small prizes for winners like koozies, gift cards and team memorabilia to make the games more competitive and enjoyable for guests.
Plan some activities for the pre and postgame to make your gathering more than just a viewing party. If the weather is still nice outside, ask your guests to come early for
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BUSINESS SPOTLIGHT: ALL HEATING and Cooling
All Heating & Cooling “Quality Service Every Time” Leesburg Florida 352-702-9991 All Heating and Cooling has proudly been serving Florida since 1989. The company is owned by Abe Vazquez and Tom Simmons Jr. Their quality workmanship and dedication to customer service has put them up and beyond their competition.
Here is a list of the services they provide: Heating & Cooling (Gas or Electric) Preventive Maintenance Service & Repair Indoor air quality Duct Works They service all major brands; Call them and see what you have been missing. Their dedication to the community is second to none. “We take pride in how we handle our customers. We want them as a customer for life. And that’s what I take pride in” explained Abe. Thank you Abe, Tom and the staff at All Heating & Cooling for their excellent commitment to our community. Keep up the good work. everythinglake.com 21
Easy season: Fall gardening spells success (BPT) - Scrumptious, healthy veggies, hefty harvests and a break on your grocery bill - many appealing advantages draw people to growing their own vegetables. If you’ve never gardened before or you’re a green thumbed, gardenguru, you’ll soon figure out that fall’s a great time to get growing your own produce. Cooler temperatures and milder sun can spell success for any gardener who takes up the trowel as autumn approaches. Favorable fall conditions mean growing cool weather crops is comparatively easy, with less watering and care needed for a successful garden. Cool crops will start out strong, growing quickly and then slow their growth as days become shorter and cooler. You’ll also need to work less to protect your garden from pests, as both insects and animal populations will taper off in fall. And since weeds will germinate less frequently and grow slower, weeding won’t be a time-consuming task. Finally, more rain and less sun and heat mean you’ll need to water less. If you’re ready for gardening success, now is the time to grab that hoe, break some ground and get growing. Tips to get you started:
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Pick your plants Start with transplants, rather than seed. A shorter, gentler growing season means you need to get started right away. Many local garden centers will have a selection of transplants from producers like Bonnie Plants that will grow well in your geographic region. Transplants will be six weeks old and give you a jump start. You’ll be able to harvest sooner than if you start from seed and skip the volatile, sometimes unsuccessful, seed-starting process. Bonnie’s transplants come in earth-friendly biodegradable pots, making planting easy, preventing transplant shock and sparing the use of much plastic. As the pot biodegrades, it’ll add nutrients to your soil, too. Choose cool crops that your family likes to eat. -Popular fall favorites include:
Easy season:
* Lacinato kale -A cold-hardy vegetable, kale leaves sweeten after frost. Kale is a super food, and Lacinato leaves extend excellent health benefits, lowering cholesterol, fighting cancer and decreasing inflammation. * Early dividend broccoli - Many greens love the fall, and broccoli is no exception. Plant stalks 18 inches apart and get ready for an easy, hearty harvest. Broccoli is high in fiber and calcium. * Cabbage - The quintessential fall vegetable, Bonnie’s hybrid cabbage grows large, round blue-green heads. From salads to stews, cabbage adds a punch of flavor and nutrients like beta-carotene, vitamins C and K, and plenty of fiber. * Romaine lettuce - Romaine packs a big punch with more vitamins, minerals, fiber and phytonutrients than other popular types of lettuce. Rich in fiber, vitamin C and betacarotene, romaine is especially good for heart health. Space transplants 18 inches apart. Once you know what you’ll be planting, it’s time to get the ground ready. Remove any garden debris from the past season’s garden and remove weeds before they go to seed.
Size up your soil. Loosen compacted soil, fluffing it up with a garden fork. Soil test and amend if necessary. Adding a 2-inch layer of bagged compost is always good practice. You can also spread a balanced fertilizer, such as 10-10-10, according to labeled instructions, for added nutrients. Plants will need an inch of moisture per week, either through rain or supplemental watering. You might want to consider raised bed planting; beds are easy to build or buy and allow you to start out with good quality soil. Plus, you’ll bend less come harvest time. Position your plot and let the sunshine in.Most vegetables need full sun - at least six hours per day. Finally, don’t fear frost. When frost threatens, cover plants with floating row cover, cold frame or a cloche. Or, you can grow fall veggies in a container and move pots to a protected location on frosty nights. Whether you’re working in the backyard, a raised bed or in containers on a deck, you’ll see how easy and successful fall planting can be. Start now to ensure you enjoy a healthy, plentiful and fulfilling fall harvest.
CATCH HOUR
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How to lose a sweet tooth (BPT) - Most of us have been there at some point. You somehow find yourself barefoot in your kitchen at midnight, eating ice cream out of the container. Alternatively, the mid-afternoon energy slump has landed you in front of the vending machine pining for a package of candy. Maybe the kids didn’t exactly have to twist your arm to make brownies last weekend. And, by the way, is that whole sleeve of cookies really gone? How is it that, despite our most valiant efforts, a sugar craving can effortlessly throw a healthy way of life off track? And how do we combat these cravings in an effort to eat better? Get a handle on the basics. Hydration, protein intake and movement all play an important role in sugar cravings. In fact, it’s estimated that 75 percent of Americans are chronically dehydrated. “Lack of hydration is a real problem, because our bodies are primarily water,” says Cindi Lockhart, senior program manager for Health and Nutrition at Life Time Fitness. Adequate hydration is essential for energy, nutrient absorption and improved digestion, maintaining body temperature, detoxification, easing joint pain, optimal mental function, younger appearance and weight control. Furthermore, by the time actual feelings of thirst set in, they’re often mistaken for hunger. “Naturally, as we reach for the nearest cupcake in an inadvertent attempt to resolve physiological thirst, our ‘cravings’ will not be satiated,” says Samantha Bielawski, registered dietician and personal trainer at Life Time Fitness. 24 everythinglake.com
Optimizing protein intake can also help stabilize blood sugar spikes and crashes, which cause an energy level roller coaster and an endless cycle of cravings for sugar and carbohydrates throughout the day. “A lot of my clients are shocked to learn their true protein needs and are pleasantly surprised when they are liberated from the urge to eat every two to three hours,” says Bielawski.
How to lose a sweet tooth Bielawski says movement and exercise can also impact your sweet tooth. “Not only will a walk distract you from the nearby vending machine fare, but you’ll also enjoy the nonsugar-induced-serotonin boost. Add some sun exposure - especially during the midday slump, and you’ll feel naturally invigorated.” Ditch healthy labels. Recently, there’s been an increase in the amount of healthy labels gracing products in grocery store aisles. Even still, Bielawski says it’s important to choose wisely. “Every nutrition choice either moves you toward health or away from it. In my experience as a dietitian, most foods plastered with flashy labeling and elephant-sized font proclaiming their healthy qualities are anything but.” She says processed foods that are unrecognizable in nature are typically high in carbohydrate and grossly lacking in hunger-busting protein and fat. Processed carbohydrates like these give a temporary high, possibly fueling sugar addiction, but what goes up must come down. Healthier options include a handful of cashews, hard-boiled eggs or Greek yogurt topped with grain-free granola. “The bottom line is manmade food rarely provides nourishment. We should all try to stick with unprocessed, natural foods whenever possible,” says Bielawski.
Experts agree that our sweet sensors require much more sugar now than they ever have before to actually promote the sensation of “sweet.” The answer, however, isn’t simply transitioning to chemically fortified sugar free alternatives to enjoy at liberty. “While an artifically-sweetened dessert is OK as an occasional treat, any dessert food whatever the sweetener - shouldn’t take up a substantial portion of your diet,” Bielawski notes. “While it may sound extreme,going cold-turkey on sugar can go a long way in turning down those taste buds to their natural subtlety.” Bielawski adds that we might even find ourselves fully satisfied with the silky sweetness of roasted beets or the vivid taste of fresh summer raspberries, no longer needing the taste of a diet soda, which is a very good problem to have.
Arm yourself with adequate sleep. Research shows when healthy adults are sleep-deprived they tend to crave carbohydrates and can develop disruption to normal blood sugar regulation. “This means your body is even more apt to add that sugary intake directly to your midsection,” says Bielawski. Retrain your taste buds. “One of the Life Time Weight Loss Support Groups I am involved in found added sugars in everything from gravy mix to canned mushroom soup, and I am confident that those specific foods don’t taste overtly sweet to the average American,” says Bielawski. everythinglake.com 25
Top 5 super foods with a powerful health impact (BPT) - The term appears on headlines and is splashed on food labels everywhere -”super foods” get people talking. But what really is a super food, and how do you cut through confusion to find the foods that truly have a powerful impact on your health and wellness? “What are super foods? They are foods that have a very high or dense nutrient profile,” says Sophie Uliano, New York Times best-selling author, passionate environmentalist and healthy living advocate. “Some super foods come from countries such as South America, in which case, it’s important to make sure they are sustainably harvested and fair trade. Other super foods can be found in your local grocery store.” Some of the most powerful super foods may surprise you. Uliano’s list of top super foods that pack a big serving of healthy goodness include: 1. Goji berries Recommended frequency: every day These little berries are a very rich source of antioxidants: flavonoids, polyphenols and carotenoids. They also contain vitamins C, E and A. They have a whopping amount of vitamin C - better than 500 times more than an orange. In addition, these tasty berries contain 19 amino acids, including eight essential amino acids. They are also anti-inflammatory, anti-bacterial and anti-fungal. “These berries are great for our long-term health. They have anti-aging benefits and help boost your immune system,” says Uliano. “I recommend eating them in the same way as you would cranberries or raisins. You can add them
to smoothies, oatmeal, granola, or even to make a salad a little more interesting.” 2. Sardines Recommended frequency: one can a week If you’ve always avoided sardines, their nutritional profile should change your mind. Sardines contain B vitamins, phosphorus, potassium and iron. They are particularly rich in the heart-healthy omega-3 fatty acids, which are also important for their anti-inflammatory effects. “Canned sardines are just as healthy and rich in nutrients as fresh sardines,” Uliano says. “If you dislike the taste and texture, try mashing them up with spicy mayo and eating as you would tuna salad. If you’re still not sold, consider a high quality fish oil supplement from Nordic Naturals, which will give you a boost of the omega-3s your body needs to stay healthy and prevent disease.” 3. Kale Recommended frequency: every day In addition to vitamin K, which is important for blood-clotting and healthy bones, kale is packed with vitamins A, C and E, calcium and fiber. The veggie also contains loads of carotenoids, which are great for eye health. “Different kinds of kale include Curly Kale, Dino Kale, Premier Kale and Redbar Kale,” explains Uliano. “I love to steam kale and drizzle with olive or toasted sesame oil and a little tamari sauce. I eat it warm or as a cold side in the summer. It’s also great to eat raw, but make sure that you wash well and remove all of the tough stems before chopping it up.”
Top 5 super foods with a powerful health impact 4. Coconut oil Recommended frequency: 1 to 3 tablespoons per day Raw virgin coconut oil has a plethora of health benefits. It must, however, be raw, not hydrogenated. The lauric acid in coconut oil has been found to increase metabolism as well as fight bacteria and viruses. Coconut oil also has been shown to help lower cholesterol, stimulate the thyroid and is good for the brain. “At room temperature, coconut oil will solidify, and when it’s heated, it will liquefy,” Uliano says. “My favorite ways to eat coconut oil include adding a tablespoon to smoothies or oatmeal, and using it in place of butter when baking. Coconut oil has a very high smoke point, so it is great for frying pancakes, or deep frying, too.”
5. Maca Recommended frequency: every day Typically from Peru, maca is usually sold as a nutty powder, but it also comes in capsules. “It is an adaptogen, which means that it is a biological substance found in a plant, which helps the human body adapt to change and stress,” says Uliano. “It has been used for more than 3,000 years in South America, and is also thought to be a libido enhancer.” Perfect for vegans, maca is also a rich source of vitamin B12, minerals, protein and amino acids. “I like to bake with it or use it in smoothies. I add one heaping tablespoon of maca to my smoothie daily,” notes Uliano.
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For richer or poorer: Don’t let newlywed bliss turn into financial nightmare (BPT) - For better or worse, richer or poorer that’s the promise most couples make when they face one-another at the altar. When it comes to finances and young love, it can be easy to fall into some common pitfalls that can haunt couples long after the wedding day. “Communication is a key part of a strong marriage, and it’s also the basis for a strong financial partnership,” says Barrett Burns, president and CEO of VantageScore Solutions. “Being proactive before and planning ahead of the wedding while sticking to a financial plan will help guard against common financial mistakes that can occur early in a couple’s life together.” To start your new life together with a strong financial foundation, check off a few important money to-dos before you say “I do!”
1. Have the debt talk All couples must have the debt talk. It may not be romantic, but it is necessary in order to plan a bright future together. Be open and honest about debt, savings and spending habits, even if they are less than perfect. Financial turmoil is one of the top reasons cited for divorce, so understanding each other’s finances today and what goals you have for the future will help reduce stress on your partnership. With the average college student graduating with $26,600 in student loan debt, according to The Project on Student Debt, young couples need to create a plan for managing debt and saving for the future.
For richer or poorer: Don’t let newlywed bliss turn into financial nightmare 2. Control wedding spending The “big day” is a defining moment in life, but it’s important for couples to remember it’s just one day of many that they will spend together. Weddings and related events cost a whopping $28,427 on average, according to theknot.com, and that doesn’t even include the honeymoon. “When it comes to young couples planning a dream wedding, the plastic tends to be relied upon,” says Burns. “It’s important to be realistic about how much you can spend. Becoming over extended on credit cards is a common mistake, and this type of high-interest debt is not the wisest way to begin your lives together.” The best course of action when it comes to wedding planning is to create a budget and stick to it. It’s not necessarily bad to use credit, especially if you can take advantage of a credit card rewards program, but Burns advises only charging or borrowing what you know you can pay back in a reasonable amount of time as keeping high balances and missing payments can have significantly negative impacts on your credit score, which in turn leads to stress. 3. Work together to build a positive credit profile Married couples do not have joint credit files or credit scores. Each individual has their credit files with the credit reporting companies and their own credit scores, but in some cases like when joint accounts and co-signed loans are created, the actions of one can impact the other. “It’s common for younger people who are just beginning their financial independence to not have much, if any, credit history. It’s important to be proactive and take steps to build a positive credit profile and score so you can demonstrate to lenders that you are a good manager of credit,” says Burns. Get a copy of your credit report and resolve any issue you may have with the information presented
in it. If you have a limited credit history, carefully consider the benefits of joint accounts, but keep in mind that the positive financial actions like paying bills on-time and keeping balances low, as well as actions that can have negative impacts like missing payments will influence the couples’ individual credit scores. “The importance of paying bills on time cannot be understated,” says Burns. “A single missed payment can drop each person’s credit score 80 to 100 points. This can affect a couple’s ability to get the best interest rates and terms for a loan.” Another important step in building credit after a marriage is to make sure that all financial lenders are aware of name changes. “If you choose to change your name after you are married, make sure all your accounts have your current information, otherwise positive actions may not get reported correctly or in a timely manner,” Burns says. 4. Shop around for rates “Whether you’re taking out a personal loan or selecting a credit card, you absolutely must shop around for rates,” advises Burns. “Don’t just take the easiest or first option. You want to get the best deal available with low interest rates and reasonable terms.” When shopping for rates, Burns notes to do so within a two week period of time. Credit inquiries from auto and mortgage lenders and credit cards issued from banks and credit unions are only counted once if done in a two week period causing just a slight decrease to credit scores.
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