femmes INTERNATIONAL Magazine March April 2016 by femmes INTERNATIONAL Magazine

femmes INTERNATIONAL

What Really SPEAKS to YOU?

A New Direction Spring is Calling, Are You Listening?

Mouth-Watering Chocolate Recipes

femme 2 femme March April 2016

Save $500 on a package of 3 treatments! Now until 4/30/16

femmes INTERNATIONAL

SPECIAL EDITIONS

FIT | BUSINESS | STYLE PUBLISHED 1 x YEAR

HEALTHY & FIT September October

BETTER BUSINES S January February

FASHION & BEAUTY May June

ADVERTISING & SPONSORSHIPS Available at AFFORDABLE Rates Limited Space so Participate Early

To Register Please Contact Robin Roberson 469.237.7084

femmes INTERNATIONAL PUBLISHER Robin Roberson MANAGING EDITOR Becca Menig MARKETING Rose Colarossi PUBLIC RELATIONS Isabell Rossignol PHOTOGRAPHY Living the Dream

Strategic Directors Rose Colarossi Creative Marketing Melinda Cooper Visionary Kathryn White, M.D., Medical/Aesthetics Ashly Torian Health & Wellness Becca Menig Events & Entertainment Deborah Ricci Life Style

Contributing Writers Denise Ackerman Kim Andrews Donna Barsky Melinda Cooper Kathy Eriksn Sonja Kabell Aerica Karriem Cynthia Michel Deborah Ricci Kat Smith

Kathryn White, MD Phoenix Sagen Ashly Torian Jessica Verma RESERVED. REGISTRATION ON OR USE OF THE MAGAZINE CONSTITUTES ACCEPTANCE OF le femme Focus MAGAZINE’S USER AGREEMENT AND PRIVACY POLICY. THE MATERIALS ON THIS SITE MAY NOT BE REPRODUCED, DISTRIBUTED, TRANSMITTED, CACHED OR OTHERWISE USED, EXCEPT WITH THE PRIOR WRITTEN PERMISSION FROM le femme Focus MAGAZINE.

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WWW.PEGASUSNETWAVES.COM Weekly on Wednesdays at 1 PM & 8PM or F ridays at 12PM CST Ms. Bair, MHE will be interviewing the leading experts on topics relating to Food, Life and Love. Get your burning questions answered and get tips to LiveFULLY and Be Free to live the life you truly desire.

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ON THE COVER The femmes INTERNATIONAL

March April 2016

members, Donna Barsky & Judith Rosen at the Anniversary Party Social Hour, March 9, 2016. Photography Becca Menig

PUBLISHER’S LETTER

FEATURES

BUSINESS

LIFESTYLE

MEDICAL

MOTIVATION

Every business has a story.

Fa ce bo ok

g gin og Bl

r itte Tw Sp ea k in g

P h o to g r a p h y

t es er nt Pi

V id eo s

In ked Lin

Today, businesses have to find their voice in a noisy online world, or else

they risk losing their target clients to the competition.

Let me show you how easy it is to tell your story.

Even if you're not tech-savvy! Schedule your complimentary strategy session today!

Janet Bernstein ler" l e t y r o t S A.K.A "

Content Strategist

Ph: 469.569.2204

SavvyGirlContent.com

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Publisher & Editor femme = femme sister – sister Robin & Becca

And the Winner is…KAY MOSS! Congratulations for winning the femmes INTERNATIONAL Sweet Treats Dessert Recipe Contest! No Bake Pumpkin – Pecan Cheesecake INGREDIENTS Nonstick cooking spray 8 sheets honey graham crackers 1/3 cup plus 1 tablespoon granulated sugar 2 tablespoon unsalted butter, melted 3‐8‐ounce pkgs one‐third less fat cream cheese/Neuchatel cheese, at room temperature 1 small (16oz) container Cool Whip, at refrigerator temperature 1/2 cup light brown sugar, packed (1/3 cup Agave Nectar may be substituted) 1/2 teaspoon kosher salt (pink salt may be substituted) 1 8oz pkg Pecan Halves One 15‐ounce can pumpkin puree 1 tablespoon pumpkin pie spice 1 tablespoon allspice 1 teaspoon Mace 1tablespoon vanilla

femmes INTERNATIONAL was thrilled that our member Kay moss won the gourmet gift basket. she’s been a Foodie since way back when…

DIRECTIONS Preheat the oven to 325 degrees F. Coat a 9‐inch springform pan with nonstick cooking spray. Put the graham crackers and 1 tablespoon of the granulated sugar in the bowl of a food processor and grind until fine. Add the butter and 2 tablespoons water and pulse until moistened. Grind 3oz pecans until fine, add to crust mixture. Press into the bottom of the prepared pan. Bake until set and golden brown, 10 to 12 minutes. Cool completely. Combine the cream cheese, the remaining 1/3 cup granulated sugar and salt in a large bowl. Beat with an electric mixer on medium speed until smooth and fluffy. In a separate bowl mix the pumpkin, pumpkin pie spice, allspice, mace, brown sugar/Agave, and vanilla. Reduce the mixer speed to low and beat until just combined and smooth. Stir with a spatula a few times to make sure all the ingredients are incorporated and to release any air bubbles in the batter that could cause the cheesecake to crack.

Mix the pumpkin mixture and the cream cheese mixture together and stir until well combined and smooth. Do not whip or beat. Fold in 2/3 of the Cool Whip so that mixture is homogeneous and well combined but not beaten. Pour the batter over the crust and spread evenly over the surface of the springform pan. Place the cheesecake in the refrigerator covered with plastic wrap until all is firm (test with a wooden skewer so that it comes out slightly covered/almost dry, this may take 3‐4 hours or overnight. Remove the cheesecake from the refrigerator and release the sides of the pan. Before serving, arrange the whole pecans decoratively on top of the cheesecake. Cut cheesecake with a slightly wet spatula. Serve with a drizzle of warm chocolate or caramel sauce. Note: Spices and sugar should be added to the pumpkin puree; and may be altered/increased to satisfy your pallet. Be careful not to add more Agave as it may compromise the texture and solidifying of the cheesecake. If more sweetness is desired, use brown sugar.

A NEW Direction By Kim Andrews well‐done when a goal was attained. I I have always been a woman with a plan. I wanted to feel that big rush again when I have always been goal‐driven, even to the achieved a goal. point of getting a small rush when crossing off individual items on my daily to‐do lists So I decided to be more open‐minded. I let and an even bigger one when the entire list go of my dogged determination and my “my was complete. Years ago any wrench thrown way or the highway” attitude. I started to into my plans would elicit frustration, stress, consider that perhaps what I thought was a and sometimes anger because my carefully wrench in my works was actually an devised strategy was thwarted. However opportunity. Perhaps fate was offering me once the flood of emotions dissipated I an easier, more fulfilling way to my goal or a would emerge even more doggedly goal that was better than I one I had determined to make my original plan work. envisioned. Perhaps the door closing was Nine times out of ten I would attain that goal blessing, not a curse. but I would reach the finish line at great Now when I am working emotional and physical towards a goal or just cost. proceeding through my daily list of items to After reaching a goal I complete, I pause when usually ended up sick the “wrench” appears. I with the flu or catch bad take a deep breath. I cold. I felt no joy or affirm that an sense of achievement opportunity, perhaps and that made me even a golden quickly move to work opportunity, has been on the next goal presented to me and with joyous because attainment of the last one left me expectation I proceed in a new direction. empty. After a couple of years, I realized my Yes, I still plan. Yes, I am still focused and week long bouts of sickness offered me time driven. I still reach my goals but I take time to think about my journey. I knew I was tired to smell the roses along the way. I take time of getting sick a couple of times a year and I to do a dance like a football player under the knew I was tired of the constant frustration goal post after a touchdown when I finish a that I allowed to cloud many of my days. I big job or tick off the last item on my daily discovered I was losing my passion for my to‐do list. mission and rarely enjoyed the day‐to‐day work towards its accomplishment. So work but proceed with joy. Plan but remain open. And when you reach a goal, be “What did I want instead?” I pondered. I it large or small, take time to do a happy yearned for a return to feeling joy in my work dance. and a greater feeling of satisfaction and a Kim Andrews, Speaker & Writer at Global Red Circle. job‐ www.globalredcircle.com

What really calls to you? By Denise Ackerman

Do you ever have those moments when you are in the midst of something and you lose all sense of time? You feel totally present within yourself, within the activity, and within the moment? Think about it. When does that happen to you? This happened to me recently as I worked with a fellow coconspirator on an upcoming event. She’s a coach too; the kind of person I love to hang with. The class is all about vision and purpose, two of my favorite topics. It is in fact, something I am passionate about. With our heads together and our hearts totally in the moment, we got lost in time. Before we knew it, three hours had zipped by. We were astounded that so much time had elapsed yet those hours were sweet with delight and an inspiration for both of us. We were in our zones. What is your zone of delight? Do you ever allow yourself to play there? Think about a moment so delicious you can still close your eyes and feel it. We are all gifted with a passion for something and it is in this place in our soul that real magic happens. My magic happens when I’m creating and/or inspiring others. For someone else it could be serving others, leading, teaching, or building something. The author, Danielle La Porte, says in her book, The Desire Map, that it’s our “light to steer by.” Our deepest desires for completeness and connection to ourselves are where we find our own zone of delight. Imagine how sweet it would be if those moments were knitted together in a daily tapestry called our life? How different life could be. Today, take a moment to consider your own zone of delight. What calls to you? If you are not having enough moments like that in your life, then find some time to allow yourself to do it. Put some delight back into you! Denise Ackerman/Business and Life Strategist, Speaker and Coach/The Radiance Coach/Theradiancecoach.com/denise@theradiancecoach.com/214‐478‐3244

And You Thought Chocolate Was Only Candy! Backyard BBQ Eats! By Phoenix Sagen

Fire up the grill for these unbeatable savory dishes! These side dish recipes will compliment any bar-b-que and will excite your guests. Enjoy!

Dark Chocolate Red Wine Baked Beans

Springs of thyme Sour cream, for garnish, optional

Ingredients: Two 16 oz. cans great northern beans, drained

Directions:

1/2 cup chopped yellow onions

1. Preheat oven to 350° F.

¼ cup. brown sugar

2. Mix all ingredients in a small greased

1 Tbsp. prepared mustard

casserole dish.

½ cup water

3. Bake for 1-1½ hours, until sauce has

1 cup DCD Dark Chocolate Red Wine Cooking

thickened. Serve in small bowls with a small

Sauce

spring of thyme and sour cream, if desired.

2 Tbsp. DCD Sweet ‘N’ Spicy Cocoa Rub

Cocoa Spiced Corn

Directions:

Ingredients: ¼ cup mayonnaise 3 tablespoons sour cream

and Cocoa Rub. Place the cheese in a shallow

Juice from ½ lime

dish that is at least as long as the corn. Set

¼ teaspoon salt 2-3 teaspoons DCD Sweet ‘n’ Spicy Cocoa Rub, plus additional for garnish

aside. 2.

Preheat grill to high and grill corn, turning every 2-3 minutes, until tender and slightly

¾ cup crumbled cotija or feta cheese

charred, usually 10-12 minutes. Let cool.

6 ears of corn, husks and silk removed, cut in half

Stir together the mayonnaise, lime juice, salt

Chocolate Chipotle Chicken Tacos Who knew you could have chocolate for dinner? Create a chocolate fiesta for your family with our mouth-watering Chocolate Chipotle Chicken Tacos! Add our refreshing White Chocolate Margaritas for a citrusy twist! Ingredients: 3 Tbsp. Sweet ‘n’ Spicy Cocoa Rub, divided 2 cups DCD Sweet ‘n’ Smoky Chocolate BBQ Sauce 4 cups precooked chicken, shredded or cubed 16 ea. DCD Pure Dark Sea Salt or Espresso Rounds 8 oz sour cream 2 tomatoes, diced 3 cups shredded lettuce 2 cups shredded cheese 6-8 medium flour tortillas Directions: 1. In a large sauté pan over medium heat, toast 2 tablespoons cocoa rub for 30-60 seconds, or until fragrant. 2. Add BBQ sauce and chicken and bring to a simmer. Remove from heat and drop in chocolate rounds. Stir until completely melted. Keep warm. 3. In a small bowl, stir together remaining cocoa rub and sour cream. Assemble tacos by spreading a thin layer of Cocoa Sour Cream on each tortilla, then topping with a spoonful of the chicken mixture, lettuce, tomatoes and cheese. Enjoy!

Phoenix Sagen, texaschocolategal@yahoo.com

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Whatever happened to the ‘three-legged stool’ of retirement?

Have you ever heard of the ‘three‐legged stool’ of retirement? If you have, it’s probably been a while. Once considered the ideal retirement model, the three‐legged stool has fallen out of favor because two of the three legs—Social Security and defined benefit pensions—are not as stable as they once were. Consider the following: —According to the Bureau of Labor Statistics, just 18% of private sector workers have a defined benefit pension,1 thereby eliminating a guaranteed source of lifetime income. —In 2015, Social Security benefits replace just 40% of the average workers salary.2 What’s more, the Social Security trust fund is expected to deplete its reserves by 2034, and will be able to fund approximately 75% of benefits after that.3 Fortunately, there are ways to reinforce the third leg of the stool—retirement savings and other personal assets—so that you can still enjoy a long and fulfilling retirement. Here are two proven funding sources you may want to consider if you need to compensate for any shortcomings:

—With people living longer than ever, it’s important to make sure the money you have set aside will last the rest of your life. While Social Security provides a lifetime supply of income, it may not be enough to support your desired lifestyle. If you think you’ll need additional income and do not have a pension, a lifetime income annuity can be an excellent way to make up the difference. —Although the primary purpose of life insurance is to deliver death benefit protection, many permanent life policies accumulate cash value. If your need for protection decreases over time, you can borrow against this cash value—tax‐free in most cases— and use the money to supplement your retirement lifestyle.4 While the three‐legged stool of retirement may be a bit wobbly, the good news is a secure future is still within reach. The main difference these days is that you will most likely have to build it yourself. This educational third-party article is provided as a courtesy by Cynthia Michel, Agent, New York Life Insurance Company. To learn more about the information or topics discussed, please contact Cynthia Michel at (469) 616-3549, or (972) 377-5200 ext. 5230, 2600 Network Blvd, Suite 130, Frisco, Texas 75034.

Economic Policy Institute, “Private‐Sector Pension Coverage Fell by Half over Two Decades,” January 11, 2013 @ http://www.epi.org/blog/private‐sector‐pension‐coverage‐decline/ 2 Center on Budget and Policy Priorities, “Policy Basics: Top Ten Facts about Social Security,” August 13, 2015 @ http://www.cbpp.org/research/social‐security/policy‐basics‐top‐ten‐facts‐about‐social‐security 3 U.S. Department of the Treasury, “Fact Sheet: Social Security and Medicare Trustees Report,” July 22, 2015 @ http://www.treasury.gov/press‐center/press‐releases/Pages/jl0127.aspx 4 Loans against your policy accrue interest and decrease the death benefit and cash value by the amount of the outstanding loan and interest.

tion n e t At ss e n i Bus rs: e n Ow

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Spring is Calling, Are You Listening? By Melinda Cooper Is there any way to avoid the obvious with the exception of ignoring? We all know spring is here and we also know we want to play once the weather changes, Spring Break arrives, and we’re heading towards the summer! I cannot deny it; the moment the weather begins to shift I want to start shifting my workload. I want to LIVE THE DREAM of traveling, hanging out on the beach, getting together with my friends, and relaxing in the sun! So I begin by streamlining my schedule to see what is a must and what I can shift to a better time. Funny how we often find ourselves

doing that which may actually only be busy work rather than organizing our business to be exactly as we want it to be! Are you ready to make this SPRING different? Every Entrepreneur works with some sort of organization. Some work with files, computerized schedules, notes, or even the hard copy calendars, but no matter which it is, it is a way to organize our thoughts, our to‐do lists, our daily work, and our weekly meetings. You might work best early in the day so you make the decision to do very specific tasks early. You may discover your best working concentration doesn’t occur until midday. Finally you may be an after lunch person who focusses well into the night. It doesn’t matter where your time clock leads you; it is all thrown off once spring comes calling. I happen to be one of those early people. You’ve seen them, they are singing, dancing, ready to jump a mile high while you are still getting your first cup of coffee! I’m a person knowing, once my feet hit the floor, I am ready to ride the rocket of the day! Let me tackle a few easy things with deadlines then move me forward to focus on the difficult task that I’m not always sure I enjoy doing. For some it might be filing receipts, checking on invoices, or re‐arranging a complete program outline. You know there are tasks within your business that are not your favorite part of the business. So how do you tackle these tasks with the magic of spring screaming at you, calling you to go out into the bright sunlight and play? Spring is here, the day is beginning to give us longer hours and we definitely can stretch into the momentum that is calling us to move forward.   

Look at your calendar (computer, phone, hardcopy) for anything that can be handled TODAY in order to clear your days coming toward the end of week. Place the quick phone calls together, on the top of the list or on your calendar, to accomplish them quickly, directly and to the point, and move on with your day. HOT TOPICS are usually sizzling before you even reach them. Treat them like they are heating up waiting for the perfect heat. Pay attention to it and begin to place things in a folder so when you address this HOT TOPIC everything you need is there or at least almost everything at your fingertips. Be sure to ask the questions before you are ready to work on this one.

Before you leave the office or close the door to your business for the day, make a list for

tomorrow’s tasks; organize knowing it will be ready when you are ready. Spring is calling, and then it rolls into the summer! Isn’t it time you make your business so that it grows, allowing you to Live the Dream you want? I Do and You Can Too! Melinda Cooper, Living the Dream

Find Your Perfect Affirmation!

Join us at one of our Upcoming Shows to find your perfect handmade piece in person! Getting to touch and browse our collection can be a great way to find which affirmations stand out to you. If you don't see a show in your area below, feel free to contact me directly so I can work with you to select your affirmations and custom design your piece(s). Third Monday Trade Days/Space 09 Saturday & Sunday of each month prior to the third Monday of each month 9:00 AM‐ 5:00 PM 4550 W University Dr., McKinney, TX 75071 http://tmtd.com/ Compassion Fatigue Symposium April 1st, Dallas, Texas Facebook Event Page Bedford Artsfest April 2nd, 10:00 AM until 8:00 PM www.bedfordtx.gov/artsfest/

Downtown Bryan Arts Festival April 9th, 10:00 AM until 6:00 PM, Bryan, Texas https://www.facebook.com/DowntownStreetAndArtFair/ Denton Jazz Festival April 29th‐May 1st/Fri, April 29th, 5pm ‐ 11pm, Sat, April 30th, 10am ‐ 11pm, Sun, May 1st, 11am ‐ 9pm www.dentonjazzfest.com War Eagle Sharp Show May 6th‐8th, Rogers, AR, 8:00 AM until 5:00 PM nwacraftfairs.com/sharps_show_war_eagle.asp INATS Trade Show for Conscious Living June 10th‐12th, Denver, Colorado www.inats.com/ Atlanta International Home and Gifts Market July 12th‐19th, Atlanta, GA https://www.americasmart.com/pages/market‐july‐ghr.html An Affair of the Heart June 24th, 25th, 26th, Conway, AR http://anaffairoftheheart.com/ The GRAND STAND: GRATITUDE REINFORCES AND NURTURES DREAMS! Let us design the perfect affirmation for you!

“CLARITY IS KEY” How a Mother of Seven went from Stay at Home Mom to CEO of a Lucrative Business Teaching Others By Aerica Karriem As a mother of seven, I had a wonderful fulfilling life. Or so I thought until a lightbulb moment struck me like a bolt out of the sky. Was I happy and enjoying all I had created? Was the super mom all she appeared to be? The resounding answer was NO! No? That was a surprise that shook me to the soul of my being. Even though I loved my life, my family and my world, it dawned on me that I was NOT happy or fulfilled. What happened to me and my dreams? Not to take away from the secure life my husband I created, the realization that I could have more became an overwhelming objective. After a speaking engagement, where I did not back down from telling the absolute truth about my journey from an unfulfilled mom to an incredible mom filled with gratitude and joy, many women approached me to say they felt exactly the same way. Shocking in reality that so many females were unfulfilled. And they wanted to know what they could do to change the direction of their paths. How could they, too, get out of their rut, one that most never realized they were in? Enter the ‘Mom Clarity Coach’, my new nomenclature. Clarity is key to achieving the type of success you dream of and I was the shining example of such. So I took what I learned and practiced and now share it with moms around the world so they can find their path with clarity. You can turn your mediocre existence into the dazzling life you so desire by realizing you are a woman first and you deserve to take time out for yourself; time to reassess what you want. This is a necessity!

It does not mean your current life status is wrong, it just means you should clarify what YOU as a person want if you are to achieve it! Did you dream of dancing or owning a boutique? Or maybe you wanted to be the CEO of a corporation making an impact on the world. Perhaps your dream was to be the Super MOM, the coolest on the planet. Whatever it is, you deserve to experience it. Your family will not suffer, in fact just the opposite. The best and fastest way to achieve success is by having a full picture for your personal and professional life and an action plan to back it up. As the CEO of Mom’s Saving Mom’s International, I have lived my dream and over the past year have coached numerous mothers in visualizing a clear picture of what they want by digging deep into their lives and creating a safe space for them to come to; a place for personal reflection, contemplation and positive action. I created a four‐week program, “Authentically You,” which is a step by step prerequisite for helping women get clear and focus on their future. Achieving your goals should not take long if you cut out all the extra distractions that don’t serve you or what you say you want. By offering insights on how I intentionally turned my personal and professional life around and sharing some of the biggest mistakes I made, allows moms to see what is holding them back. One of the biggest downfalls for mothers who feel stuck, unfulfilled, and going unhappily through life’s daily motions, is not having clarity on their personal needs. You do yourself and your family an extreme disservice if you are serving from a cup full of bitter shame, guilt, anger, or fear because you are instilling that attitude to your family, friends and co‐workers, usually without even realizing it. And you are likely infusing similar into your relationship with your spouse. The truth is not easy to face; no one can save you until you’re willing to say ‘yes’ to yourself and your desires without feeling you are letting anyone down by doing so. You have to believe you are valued and give yourself credit. Hopefully, my program can assist you in gaining clarity and focus, so you, as I did, can be super mom, CEO, or the best whatever you want to be. Open your eyes, believe in yourself and take the step to being the happy wife, mom, friend, employee, employer you thought you were! You can do it!! For program information and trainings visit www.momssavingmoms.org.

Expert Q & A Betty Murray, CN, IFMCP, CHC There can be multiple causes of hair loss. How do you determine what type hair loss you have? There are many causes for hair loss. We can break them down to four main areas: 1. Stress: Many things can cause hair loss including stress and or rapid weight loss, or a severe illness, even the flu—can cause temporary hair loss. This can trigger a type of hair loss called telogen effluvium. Your hair has a programmed life cycle: a growth phase, rest phase and shedding phase. When you have a really stressful event, it can shock the hair cycle, expediting the hair cycle into the shedding phase. 2. Hormone Changes: Post pregnancy hormone changes can cause shedding of hair. Having hypothyroid (slow). Also having excess male androgen hormones that result in women making DHT – the same hormone that causes male pattern baldness can cause female pattern hair loss. This is common in conditions such as in hirstism or polycystic ovarian syndrome (PCOS) and Cushing’s disease will cause the hair to shed and the hair follicle to go dormant. Finally, the drop in estrogen during menopause may also cause hair loss. 3. Autoimmune Conditions: Autoimmune conditions such as lupus, psoriasis, vitiligo, lichen planopilaris, alopecia areata and seborrheic dermatitis and many more cause hair loss. Often autoimmune hair loss can be permanent because the immune system has damaged the hair follicle. 4. Nutritional Deficiencies and Nutritional Excess: Deficiencies in iron or B vitamins such as biotin B7), cobalamin (B12), folate (B9) can result in a loss of hair. Inadequate protein intake can cause thinning and poor quality hair. Also, excessive vitamin A can also cause hair loss. Nutritional hair loss is reversible by replenishing the needed nutrition. How do you boost your metabolism the easiest and most natural way? The most effective way to boost the metabolism is to take a multi‐pronged approach. 1. Food: Eat at regular intervals without skipping meals and eat correct portions. Eating actually increases metabolic rate and keeps your metabolism going. Eating adequate protein also has a thermogenic effect that increases your body’s metabolism. If you have a history of significant calorie restriction and yo‐yo dieting, you have done a number on your metabolism and it will take a while for it to repair. 2. Build muscle: The more muscle you have, the higher your metabolic rate will be. Muscle is metabolically active and uses energy even at rest, whereas adipose (fat) does nothing at rest. Muscles move, requiring energy, while fat is storage of excess fuel. You can increase muscle tone through exercise such as weight lifting. Cardio, running, walking and gentle yoga, while good for your body, do not build muscle. You have to do weight bearing exercise and weight lifting to build muscle. 3. Coffee: Studies have shown that that people who drink coffee before an exercise class tend to burn more fat by increasing your basal metabolic rate around five to ten percent for up to two hours. Coffee and the caffeine in it are stimulants, which increase adrenaline in the body, which increases metabolic rate. Betty Murray, CN, IFMCP, CHC , Certified Nutritionist & Certified Functional Medicine Practitioner, www.livingwelldallas.com, 972‐930‐0260

Expert Q & A Kat Smith, America’s Intimacy Expert 1. My spouse and I are never on the same intimacy schedule. How do we change that? Today’s couples are emotionally, mentally and physically exhausted. We often fail to schedule in our intimate relationships. I tell my clients to constantly be in touch. This refers to the amount of affection that is given to each other. This will reinforce the love you feel for each other and defuse any resentment that affection is only given when sex is initiated. Women often feel that men are insensitive to their intimate needs because they tend to grope and become affectionate only when they desire sex. One way to alleviate that is by making affection a daily interaction. Touch, caress, kiss and hug daily and often and making love will not feel like just something to do to appease the other. Also dedicate a weekly date night so that you can reconnect and share quality time. DVR your favorite show and invest in your relationship. Women can set a strict hair and nail appointment or a time for watching Scandal, but when it comes to their intimate relationship, it takes a back seat. Let intimacy drive your relationship, not drive you apart. 2. Do men and women look at sex the same way? If not, how do I, as a woman, understand his needs more from a psychological standpoint? Yes, men and women view intimacy and sex very differently. men tend to think intimacy is sex and women need and desire more intimacy so that sex is enhanced. As I describe in my latest book the ABCs of Intimacy, Sex and intimacy are totally different things. Sex is the physical expression of the desire we feel for another. Because we all know that sometimes love has nothing to do with intercourse. Intimacy is the foundation of relationships. It is the love, care, affection, respect, trust, nurturing, support and more. Yes, sex is a component of intimacy but on average it lasts about 7 minutes. What do you do with the rest of your time to connect with your lover? Women and men must understand that the problem lies in the fact that as boys, men are loved on and receive lots of affection from mom. As they begin to come of age, they are dissuaded from the intimate interaction and programmed to "be a man”. They are encouraged not to cry and show there emotions and so the next time they are close and affectionate is when they are sexually active with a partner and so it is easy for the two to be merged into one. We are now at a point to re‐educate men of the differences and bring them to a healthy understanding of what intimacy is. 3. He seldom says he loves me but does constant little things to show me daily from bringing me a drink or snack to vacuuming my car to a sweet note. Why does that not feel like enough?! Since we all experience love in different ways we all express it differently. Some of us are Auditory and express love verbally or like to hear the words I love. Others are Kinesthetic or Feeling and expresses love through touching, hugs, kisses holding hands, Etc. Visual people show love with things that can be seen as in a gift or an act expressing their care or concern. And finally, we have the Thinker or the Auditory Digital lover who has to make sense of things so they spend a lot of time alone and are usually quiet. Identifying which of these describe your or your lover can be determined by the choice of words they use to communicate.

Dr. Kat Smith, DHS, ACS is a Doctor of Human Sexuality, certified Intimalogist (Intimacy Expert). For more information visit www.drktsmith.com or email her atinfo@drkatsmith.com

Expert Q & A

Kathryn E. White, M.D. Why are my nipples always so tender? 1. Sore nipples can be due to a variety of causes. One of the most common causes is hormonal fluctuations. This can be especially noticeable prior to the menstrual cycle. Infection can also be a potential cause however there will generally be some redness associated. Other causes include friction, inflammation, skin conditions, recent sexual activity and of course, pregnancy or breastfeeding. My partner says I have a female odor. Should I be concerned? 2. Vaginal odor may be a sign of infection. Some women will have an obvious discharge associated with this while other women may not have any other symptoms. It is important to have an evaluation with your physician is this a problem. How do I know what is normal PMS or off the wall crazy PMS? 3. Many women will have some mild symptoms prior to their menstrual cycle that we refer to as PMS. These symptoms may include breast tenderness, irritability or mood swings, headaches, pelvic discomfort or abdominal bloating to name a few. They are generally fairly mild and resolve with the onset of the menstrual cycle. There is another disorder known as PMDD or premenstrual dysphoric disorder. This disorder occurs in only 3‐8% of women. This is essentially symptoms of PMS on steroids! It is more severe and often debilitating. These symptoms may interfere with a person's ability to function at home or at work. I am never in the mood. Why is my libido so low? 4. Decreased libido is a very common complaint and will usually worsen with declining hormone levels. A woman's libido is more complex, in general, than a man's and can often require different treatments. Menopause and declining testosterone levels are two very common causes. Other problems however including relationship problems, stress, prior history of sexual abuse, depression, illnesses, fatigue, pain during intercourse, medications, low self‐esteem and even religious convictions can impact libido. Successful treatment often requires addressing multiple issues. What should I expect in Menopause? 5. Menopause can be a very difficult transition for many women. Common symptoms include hot flashes, night sweats, insomnia, mood swings, vaginal dryness and decreased libido. The length of time these symptoms last is extremely variable and there are very few lucky women who do not suffer with them. Hormone replacement therapy can be very beneficial in controlling these symptoms but may not be appropriate for everyone. There are now several non‐hormonal treatments to address various symptoms as well. Some anti‐depressants can be useful for controlling hot flashes and the MonaLisa Touch is a revolutionary new treatment for improving symptoms related to vaginal dryness and painful

Kathryn E. White, M.D. Gynecology, Azure Med Spa, Frisco, TX www.kathrynewhitemd.com, 972‐294‐6992

Expert Q & A Cynthia Michel, New York Life Insurance Company 1. What do women married or unmarried need to know about life insurance? Life insurance is most often associated with protecting loved ones in the event of death. Permanent life insurance which accumulates cash value can be a very flexible planning tool. In addition to death benefit protection, the accumulated cash value can provide a wide variety of living benefits including: Estate planning, college funding, tax deferred accumulation of cash value, charitable gifting, funding supplemental retirement income, business protection, key employee retention and more. You can access the cash value in a life policy, generally tax free, via partial surrenders and policy loans which reduce the policy’s cash value and death benefit. Loans also accrue interest. 2. At what age should a woman married or unmarried purchase life insurance or should they? We all have financial lifecycles, and throughout those lifecycles there are many benefits to be gained from owning life insurance. A Life Insurance policy should fit your needs. Determining which type of life insurance is best for you depends upon several factors. In general, the younger and healthier you are the lower the premiums will be. 3. How do you work with retirees? In my experience, retirees are concerned with two main problems. How can they be sure that they don’t outlive their assets and what to do about costs for an extended period of time. There are several options for them but my recommendation would depend upon their need for things like liquidity and when they need the income; now or in the future. One of the solutions that I can offer is assistance in providing an income that will last a lifetime. 4. What is the most important tip you would give a woman about life insurance? Don’t be held back by all the hype over owning temporary life insurance vs. permanent insurance. Both types of life insurance exist because different people have different needs. It takes a short amount of time to meet with a professional to determine which type of insurance is right for you based upon your needs. Let them educate you on the different types of life insurance available and the benefits they can provide. The majority of people I work with are under‐insured because they haven’t used the proper tools or methods to determine their needs. And after we meet, they frequently tell me that they didn’t realize how affordable it can be to protect your loved ones as well as being surprised to find out what the living benefits of owning permanent life insurance can provide.

Cynthia Michel, Agent, New York Life Insurance Company. To learn more about the information or topics discussed, please contact Cynthia Michel at (469) 616‐3549, or (972) 377‐5200 ext. 5230, 2600 Network Blvd, Suite 130, Frisco, Texas 75034.

HELP!! My Hand is Stuck in the Cookie Jar By Ashly Torian

Sometimes we just need permission! Women come to me to learn how to stop eating bad foods. How can they stay on course and not get swept off track with the next round of emotional eating? Big questions are, “Why do I give in? What gave these foods this much power over me?” “Why can’t I eat perfectly?” That is what it feels like, isn’t? The food is lording over you with a bat, telling you to eat or else! Think back to when you were a young child and you would ask your mama if you could have a cookie from the cookie jar and she said, “No, not right now.” What happened with your desire for that cookie? It increased didn’t it? The desire and the need were so great that you thought you might die if you didn’t get it right then. So what do you do as that young child? You find every possible way and reason to pass through the kitchen without mom hearing you, lifting the lid off the cookie jar as quietly as possible and then eat that cookie as fast as you can so no one sees, but then you want another and another because you didn’t enjoy it like you thought you would. You need more to fulfill that desire you had for the cookie. The same is true as we age into adulthood. When we are told we can’t have something, or better yet, when a diet restricts or you hear over and over how bad a food is for you, YOU WANT MORE OF IT, don’t you? I have a solution that is so easy to say but difficult to do. First, I want to clarify something that is extremely important, especially if you will receive the suggestion I have regarding the power of the cookie jar. Here it is: there is not a food on planet earth that is bad, or a diet that is perfect. Food has no moral value, right? The food you are eating is not bad … it is just less nutrient dense than what your current eating protocol asks for or what you prefer. Let that sink in for a moment. No food is bad. Food is food. Secondly, food has no power except the power we give it. This power comes from lack of awareness for the body and its digestion, and really a lack of consideration, compassion, and care for self. Once you can wrap your brain around those two, you are ready for the cookie jar solution. 37

Here it is: Give yourself permission.

Sounds too easy? I agree. Hang with me for a minute … If someone gave you permission to eat a whole jar of cookies, would you do it? NO, you wouldn’t. Why? The resistance is taken away. When resistance is present,

it creates a desire for the forbidden. This resistance goes all the way back to the Garden of Eden. Adam and Eve didn’t think about not being able to eat from the tree of knowledge. They were perfectly happy eating from the other trees that provided nourishment, until it was pointed out, evilly I might add, that this tree was forbidden. It was like dangling a carrot in front of a donkey. That is when resistance kicked in and they wanted more. When told that getting a cookie from the cookie jar is forbidden, the desire for it becomes that much stronger. Instead, give yourself permission to eat a forbidden food occasionally. The time frame is strictly up to you, based on your health needs and the needs of your body. Next, use my favorite food permission quote, “I can have it anytime I want, I just don’t want it right now.” This frees you to make a nourishing choice for mealtime or snacks instead of reacting to an emotional need in the moment. That is what will destroy your good intentions, the reaction to the emotional need in the moment. Whereas, when you give yourself permission to have it anytime you want, self‐love and compassion included, the reaction to the emotion won’t lead to food. In fact, if you allow that need to roll through you … just sit with the emotion for a moment and be present filled, the desire for the food has a better chance of passing right by you. Now, wouldn’t that be wonderful? It is only a shift in your perception and belief about food. One, it isn’t bad, it is just food. Two, simply give yourself permission and/or feel the emotion. Both will allow the moment to pass without partaking in an emotional binge or unaware eating. 38

‘Gypsies, and Peasants, and Ladies, Oh, My! By: Deborah Viapiana ‐ Ricci tissue tees paired with distressed jeans and If you have a secret love of all things flirty, boots is one way to get the look without frilly, and feminine, you are in luck! This going over the top. And…when Gypsy season’s spring forecast promises to delight wander lust comes calling your name, feel the romantic in us all! free to break loose and do it up BIG…complete with reckless abandon! (Saving the pale faces, of course!) There are a myriad of ways to adopt this kind of dressing…from an entire head‐to‐toe look, to a more sedate rendering of the same expression. And…don’t despair, we can most assuredly take a ‘part‐time’ approach by entertaining our alter ego during leisure time…always a fun and playful change…like beautifully adorned vintage slips that double as day‐wear paired with denim jackets and pearls can also do the trick. And, don’t be shy…try your hand at mixing different fabrics and textures to create your own version of this very sweet trend…It’s all about self‐ expression and having FUN! Keep accessories to a minimum, though, letting these special garments speak for themselves…choosing perhaps light‐weight necklaces that are gracefully layered in a like‐minded manner, along with simple We are seeing a strong ethereal influence; feminine adornments. born out of pure whimsy and girlish fascination…much like ‘Retro‐Glam’ meets Magnolia Pearl, located in Fredericksburg, ‘Rustic Peasant’. The marriage of pretty Texas is the quintessential example of all pastels, luscious laces, and delicate dressing that is delicate and delicious! An eclectic mix is ‘the order of the day’, (as a character from of cottons, velvets, laces, and antique one of Jane Austen’s addictive stories might trimmings all adorn her one of kind garments retort.) that hearken back to a very simple and rustic time. I personally love this designer and her We will also witness ‘under‐pinning’ being amazing ability to take us on a journey from donned as outer garments…Heavens!!! times gone by…a flight of fancy, if you will. Nevertheless, done with balance and poise, And, throw in a little Victorian ardor just for you will not risk arrest while cavorting out on good measure and you’ve got it…Picture the town. Wispy camisoles layered over soft perfect relaxed elegance! Treat yourself to 39

this fabulously sensuous website…You will be taken away on an opulent journey of the senses! Now granted, few of us would be brave enough to pull off the latest runway confections. But, we do have the freedom to rock a toned down variation with an artistic slant that works for our individual lifestyle. And…as a matter of fact, on weekends, and special occasions, my Hungarian ancestry passionately pulls me in this direction, of Deborah Viapiana~Ricci is an award winning fashion stylist and which I have been happily entertaining since talk show host on Pegasus Net Waves. 972‐632‐8925 I took it on as a young gypsy for most every WWW.TheClothesLines.com Halloween. I just couldn’t help my strong genetic disposition, I guess. Join me, won’t you?

You Should Only Churn Butter! Even though many experts say late night eating is not generally recommended, if your stomach is growling, having a light snack is not necessarily going to blow your diet or healthy eating patterns. Everyone’s diet differs depending on their lifestyle. So if you are someone who works late and are then hungry, it might be best to have a healthy green salad or a light dinner around 8pm so you are satisfied throughout the night. It is generally recommend that you eat dinner three to four hours before your regular bedtime, so if you go to bed at 11pm or midnight, eating at 8pm can be alright. If you hit the hay at 9pm you might consider a 5‐6pm dinnertime. But most importantly, what you eat is critical! The following are exceptional foods to consider at bedtime, as well as those which are the worst for you before hitting the sack. So eat smart and enjoy the benefits without ruining your health. Healthy Bedtime Foods 1. Bananas. Bananas have a magical combination that promotes rest: magnesium, potassium and tryptophan. Magnesium and potassium are natural muscle relaxants that aid in a good night’s sleep and they are also full of carbs, which can make you sleepy. The amino acid tryptophan is valuable in helping you get to sleep because it converts to serotonin, a sleep‐promoting neurotransmitter. 2. Kale chips. Forget about munching greasy potato chips or crackers before bed. Kale chips are a better choice if you’re in the mood for a crunchy bedtime snack, as they are high in folate and calcium, which can help promote sleep. Calcium, a mineral, is important to our bodies as it helps generate melatonin, which helps maintain the circadian rhythm and aids in good rest

3. Warm almond milk. Instead of reaching for a sweet sugary drink, try a new twist to an old classic … warm almond milk. It contains a strong dose of calcium and magnesium, without all the sugar and lactose. 4. Vegetable soup. Soup is extremely filling, thanks to all the fiber and liquid, and the softened veggies in broth or pureed, are best because they are digested easily. Remember to avoid soups containing cream or other dairy products, which are more likely to cause indigestion, thus interrupting your sleep. 5. Chia seed pudding. Chia seeds contain a large dose of calcium, magnesium, fiber and potassium all which promote good rest; they are a better replacement for richer, sugary desserts like cake, candy and cookies. Unhealthy Bedtime Foods 1. Tomatoes (or anything with tomato sauce). Steer clear of anything with the potential to cause GERD or acid reflux. Foods like leftover pizza or lasagna, which contain tomatoes or tomato sauce, can keep you from a good night of sleep, so avoiding them at bedtime is highly recommended. 2. Spicy foods. Unless your stomach is made of steel, spicy foods are out of the question! Chips with salsa, Buffalo wings, or a spicy meatball sandwich, should obviously be crossed off your bedtime list! 3. Coffee and coffee‐flavored desserts. Caffeine is a no‐no, whether from coffee products, sodas, or many teas. Avoid high‐sugar foods before bed, along with dairy products which can be hard to digest. 4. Fried greasy protein. Anything with too much protein can be difficult to digest and the added layer of greasy fat from fried burgers, onion rings, eggs, and bacon, has the potential to unlock some serious stomach acid which does not promote a restful night. 5. Carbonated beverages. It doesn’t matter if they’re caffeine‐free; all of that gas will push the other contents of your stomach, including your natural acids, right up to your esophagus. Heartburn doesn’t make for a restful night of sleep, so it’s best to avoid sodas altogether before snoozing.

Enjoy Art & Culture Mexican Style

Disfrute de Arte y Cultura Estilo Mexicano

By DeeDee Lowder

Arts and culture are an integral part of society in Mexico, with their many achievements being a great sense of pride to Mexicans. Multi-layered and many faceted, Mexican arts and culture reflect the influences of the ancient and the modern, of its colonial and revolutionary past, and of its many ethnic and indigenous identities.

influences. Mexico’s literary history runs largely parallel to its political and colonial history – from the myths of the Maya and Aztecs, to the colonial writings of Spanish settlers and missionaries, to a decline in arts and literature in the 18th Century due to political upheaval, to a flowering of literature following the Mexican Revolution.

Mexico’s rich artistic heritage also owes a debt to its revolutionary past, which still holds a powerful place in the Mexican psyche. Following the Revolution, the new government encouraged artists to paint murals celebrating Mexican history and populist ideals encapsulated in the Revolution.

Its rich and diverse history, from the ancient civilizations through the Revolution, continues to inspire Mexico’s writers and artists.

Diego Rivera became one of the most well known of these muralists, known for depicting indigenous villagers, designs from pre-colonial civilizations, and Communist imagery. His wife, Frida Kahlo, is also celebrated for combining political and folk themes in her work, but she is equally well known for her vivid selfportraits. Her use of bright colors and symbols illustrates the historical and indigenous influence of her work, fused with contemporary and surrealist themes. Music and literature are important elements of Mexico’s culture as well; music combines traditional elements with colonial influences and continues to be shaped by modern

Palacio de Bellas Artes and The Alameda Park An architectural gem as well as a treasure trove that unites murals of Orozco, Rivera, Tamayo, and Siqueiros, and a Tiffany glass mosaic curtain. Stroll in the adjacent park among the fountains and monuments, and look for the policharros (a mounted policeman dressed like a mariachi).

Coyoacán

Walled gardens, Franciscan churches, shaded plazas along cobblestone streets, markets, dancers, clowns, balloons, and fountains dot the relatively large area in the southwest of Mexico City which has always been a counterculture hotbed.

The National Museum of Art

This is where Frida Kahlo and Diego Rivera lived, a few blocks away from Leon Trotsky (their houses are now the Frida Kahlo Museum and the Leon Trotsky Museum, respectively), and the tranquil residential area, with parks, squares, and cobblestone streets, are now a favored spot for the bohemia set. Museo Casa Diego River The unique museum was conceived and created by muralist Diego Rivera who, motivated by his own interest in Mexican culture, collected near 60,000 pre-Hispanic pieces during his life and projected a building to place and exhibit them. Built of black volcanic stone after his death, it takes the form of a pyramid with articles collected from almost every indigenous civilization in Mexico’s history.

The National Art Museum is located in the building formerly known as the Communications Palace, which was built between 1905 and 1911 by the Italian architect Silvio Contri. It houses a rich collection of Mexican art ranging from the 16th to the first half of the 20th Centuries with paintings by Juan Correa, Miguel Cabrera, Eugenio Landesio.

The museum’s permanent collection is designed to give a panoramic view of the development of the fine arts in Mexico from the early colonial period to the mid-twentieth century. The artwork is subdivided into three distinct period.

Land or Water? By Carla McMahon Cruises are fun and land tours are fun but, boy, they are totally different experiences. I have found that cruises can be a lot cheaper than land adventures but there are so many differences, it’s like comparing apples and oranges. My husband and I like different things, so we go on cruises (for him) and we go on regular “land trips” (for me), and so I want to give you a sense of the differences between land and sea holidays. Cruising The worst thing about cruises is that you only get to stay in a place for a short time. The best thing about cruises is that you only get to stay in a place for a short time. 

If your port is Civitavecchia, you are going to be unhappy that you only have a few hours.

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If your port is Punta Arenas, a few hours are more than enough.

I have to admit that cruising is a great, cheap way to see some fabulous parts of the world. And cruising (if you don’t go crazy with soda, alcohol, gambling, or helicopter excursions) is like an all‐inclusive vacation, however, you’re not stuck in one boring locale. Cruise vacations are a smorgasbord of cities, and you get to sample a lot of different towns. Without a Baltic cruise, you may never know how cool Tallinn Estonia is. Without a Mexican cruise, you may never visit a fun little town like Huatulco, complete with armed guards. And, of course, everyone likes something different. You may love Malta, while I thought it was a boring port (though it’s supposed to be a good place to retire.)

Land and train travel In Europe, we stay in Rick Steves’ style hotels, which are cheap and basic, though usually right in the middle of everything. We eat in little cafeterias and at McDonald’s (ick) to keep costs down. So, for us Europe can be done as inexpensively as most cheap cruises. Examples of good things about land travel: 

Hot chocolate for breakfast in Place des Vosge

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Wandering through street markets and window shopping in Paris

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Paris at night

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Giverny

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Enough time to see the Vatican Museum AND The Forum

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Rome at night

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Taking the train from Florence to Venice, talking to people on the train, then running into them again on Piazza San Marco

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Switzerland in summer

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Switzerland in winter

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More than one day in Amsterdam

Great cruise ports On the other hand, there are cool places I've been to on cruises that I doubt I would have ever seen if I were planning a land tour: 

A beautiful Unesco Heritage site in Guatemala with temporary floor paintings made of flowers

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The Panama Canal 

Monte Carlo

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Ephesus

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St Petersburg

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Berlin

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Estonia

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Kauai (too expensive)

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Tauranga NZ

For people who like fancy dinners and room service, my style of European vacation would be a total bummer. I go for the culture and the ambience, so I give up luxury for European immersion. (I don’t skimp on everything. I won’t give up patisseries. I won’t give up buying scarves and leather in Italy.) Travel Cost You can estimate your cost per day on a cruise versus a land trip. It’s easy to know what most of your cruise ship expenses will be, though you should remember to add in extra charges for tips, oil surcharges, etc. (Ask questions on the Cruise Critic forum for good info.) However, expenses for land trips can be a bit trickier. A good guidebook and some internet research can help. As for cruising, I think that there are two kinds of cruises, though others call this reductionism. 

Cruises where the focus is the ship (Baja California, transatlantic crossings).

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Cruises where the focus is the port (Europe, New Zealand).

When push comes to shove, you are going to have to try both cruising and land trips to see which one fits your style and income. Usually, you will like a mixture of both. For example, I prefer train travel over cruising when I’m in Europe. However, I just booked a cruise for the Mexican Riviera to get out of the Seattle rain, and I don’t think I’d like staying in any hotel in Baja. I will probably stay on the cruise ship through most of the ports. Cheap Travel I really feel that both land travel and cruise travel can fit into almost every budget, with a bit of extra research. There are cool places that you would probably never see if you weren’t on a cruise ship, like Monaco, because it’s so expensive. And, there are great experiences that you will miss if you only travel by cruise ship, like Paris at night. If you are one of those people who travel for the luxurious experiences, shopping, and gourmet meals/wine, I just can’t relate to that. I’d rather go slumming, go more often, and meet more fun people. And these days, with this crazy economy, I think there are more and more people like you and me. To life! Carla McMahon is a homemaker and freelance writer of interests for women. She lives with her family in North Carolina.

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The Importance of Vitamin D3 A Three Part Series by Dr. Donna S.Barsky, PharmD Are You Deficient? For a number of reasons, many people aren’t getting enough vitamin D to stay healthy. This is called vitamin D deficiency. You may not get enough vitamin D if: 

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You don’t get enough sunlight. Your body is usually able to get all the vitamin D it needs if you regularly expose enough bare skin to the sun. However, many people don’t get enough sunlight because they spend a lot of time inside and because they use sunscreen. It’s also difficult for some people to get enough vitamin D from the sun during the winter. You don’t take supplements. It’s very difficult to get enough vitamin D from the foods you eat alone. Your body needs more vitamin D than usual, for example if you’re obese or pregnant.

Are certain people more likely to have vitamin D deficiency? There are some groups of people that are more likely to have vitamin D deficiency. The following people are more likely to be lacking in vitamin D:

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 People with darker skin. The darker your skin the more sun you need to get the same amount of vitamin D as a fair‐skinned person. For this reason, if you’re Black, you’re much more likely to have vitamin D deficiency that someone who is White.  People who spend a lot of time indoors during the day. For example, if you’re housebound, work nights or are in hospital for a long time. People who cover their skin all of the time. For example, if you wear sunscreen or if your skin is covered with clothes. People that live in the North of the United States or Canada. This is because there are fewer hours of overhead sunlight the further away you are from the equator. 53

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Older people have thinner skin than younger people and this may mean that they can’t produce as much vitamin D. Infants that are breastfed and aren’t given a vitamin D supplement. If you’re feeding your baby on breast milk alone, and you don’t give your baby a vitamin D supplement or take a supplement yourself, your baby is more likely to be deficient in vitamin D. Pregnant women. People who are very overweight (obese).

What are the symptoms of vitamin D deficiency?   

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Some people may not have any symptoms of vitamin D deficiency and still be deficient. The symptoms of vitamin D deficiency are sometimes vague and can include tiredness and general aches and pains. Some people may not have any symptoms at all. If you have a severe vitamin D deficiency you may have pain in your bones and weakness, which may mean you have difficulty getting around. You may also have frequent infections. However, not everyone gets these symptoms. If you think you may have vitamin D deficiency, you should see your physician, or have a blood test to check your vitamin D levels.

How do I know if I’m deficient in vitamin D? The way doctors measure if you’re deficient in vitamin D is by testing your 25(OH)D level, but most doctors just call this a vitamin D test. Getting this blood test is the only accurate way to know if you’re deficient or not. Please see our testing page for more information. How can I get more vitamin D? There are two ways to get more vitamin D: by exposing your bare skin to the sun, but remember protection, or by taking vitamin D supplements. If you have any questions concerning your Vitamin D3 levels, or want to know how you can reach your best physical health for a longer life, please, call us at TexaStar Pharmacy, 3033 W. Parker Rd., #100, Plano, TX 75023, 972‐519‐8475 or fax 972‐519‐8477 and make appointment with our Certified Clinical Nutritionist, Christina. She will be happy to see you.

It’s All About Exfoliation and Deep Hydration for Spring By Jessica Verma Spring is a great time of year to begin a facial regimen. We find that more and more clients have difficulty with their skin this time of year due to the winter weather and/or extreme fluctuating climate. It is normal to experience flaky, dull, dry, oily or even combination skin but you don’t have to accept and live with any of these conditions. There are many options to assist in the recovery of your skin and step out of the winter blues. In my experience as an Aesthetician, I find exfoliation and hydration to be the key in normalizing your skin this time of year. Depending on your skin type and/or condition, I recommend a series of microdermabrasion treatments or possibly a microdermabrasion with a chemical peel (micropeel) or for the more sensitive skin types, a light peel added on to a deep cleansing or hydrating facial. All of these treatments will help shed the dull, winter skin layers leaving behind a healthy spring glow! Microdermabrasion smooths and refines the surface of the skin by removing the dry dead cells, achieving a younger, more refreshed appearance. This type of exfoliation also allows the skin to better take in nutrients and allows for deeper penetration of moisture. It is also a great option for those who like to get back to normal daily life immediately following a treatment. 55

What can Microdermabrasion do for me?* ‐Even out skin tone and texture ‐Stimulate natural collagen production minimizing acne scars and large pores ‐Treat age spots and sun spots ‐Smooth out fine lines, especially around the eyes and mouth Adding a light chemical peel to a microdermabrasion takes exfoliation to another level. Not only will you receive all of the great benefits of a microdermabrasion but the added benefits of a deeper exfoliation resulting in brighter, more radiant skin. Deeper exfoliation does not always mean added down time, in fact, we expect most clients to experience no down time at all. If you have sensitive skin or Rosacea, microdermabrasion may not be the appropriate treatment for you. You can opt for a deep pore cleansing facial if you are experiencing clogged pores or a classic hydrating facial if you are experiencing tight dry skin. Though the words chemical peel may sound harsh and a bit scary to some clients, almost any skin type can add a light chemical peel to a facial treatment to enhance exfoliation and aid the skin in achieving a brighter, more radiant complexion. Many clients are unaware that a proper daily skincare regimen is a key factor in the success of achieving any goal with your skin. With the change of the season, it’s time to take a look at all of the products you are using and ask yourself this question: Is this product changing my skin for the better? If the answer isn’t a definite yes, it’s time to move on to something that works and provides you true benefit. Medical grade skincare (skincare only found in a physician’s office) is my first choice because of the research, science, and potent active ingredients behind the products. A few popular brands that I love and personally use include NeoCutis, IsClinical and Revision Skincare. Remember, not every treatment or product is right for all skin. It is always a good idea to have a consultation with a licensed skincare specialist (Aesthetician or Physician) before starting any in office or at home skincare regimen or treatment. It is very important to receive proper information and be pointed in the right direction by someone who knows skin and can evaluate and treat your specific needs. That’s why I offer complimentary skin care consultations so come meet with me today and enjoy the benefits of radiant skin! (*It may take several session of microdermabrasion to achieve these goals.) Jessica Verma, Licensed Aesthetician Azure Med Spa www.AzureMedSpaStonebriar.com

SIMPLY ALLERGY-PROOF YOUR HOME

BY SUZANNA GARRETT

Your home should be your sanctuary. But if you have allergies, health dangers lurk around every corner. Dust mites, mold, roach droppings, and animal dander can trigger overreactions from your immune system, leaving you itching, swelling, and sniffling. Here's how to banish allergens at home so you can be sneeze-free.

1. DRY OUT YOUR DWELLING. Dust mites and mold thrive in moisture. Keep humidity in your home lower than 50 percent with a dehumidifier, air conditioner, or heating system. Look for filters with a MERV (minimum efficiency reporting value) rating between 8 and 12; filters with higher ratings remove more particles from the air. And change them every three months.

2. CHECK YOUR CURTAINS.

Allergens collect in places like carpet, curtains, blinds, and upholstered couches and chairs. When you can, choose furnishings that are washable or made from materials such as wood or leather. Otherwise, look for cleaning products that say they'll denature or deactivate dust mites and animal dander.

3. GO CARPET-FREE. Choose hardwood floors, vinyl, or linoleum instead of wall-to-wall carpeting. If you can't shake your shag, clean it regularly with a vacuum using micro-filter bags or a HEPA filter. Steam clean carpets every few months; a study showed that when followed by vacuuming, such cleaning reduced dust mites for eight weeks.

4. TIPS FOR LAUNDRY DAY. Launder all your bedding—including blankets, sheets, and pillowcases—once a week. First, soak them for four hours in warm water, detergent, and bleach. Then, wash with detergent in water that's at least 130 degrees Fahrenheit.

5. CREATE YOUR OWN CLEANING SOLUTION. Odors and fumes from commercial cleaning products can worsen allergies. Make your own solution instead. Mix 2 cups very hot water, 2 cups vinegar, 2 cups borax, and ½ cup salt. Let it sit on surfaces for a half-hour, then reapply, scrub off with a soft brush, and rinse with water.

6 . DISRUPT DUST. Clean your home frequently. Vacuum, dust, and wipe down flat surfaces with a damp cloth or mop. If you have trouble breathing easy while cleaning, wear a dust mask (look for one rated N95 by the National Institute for Occupational Safety and Health).

7 . KNOW YOUR BEDDING. Mattresses harbor more dust mites than any other spot. Choose spring instead of foam, which the critters seem to prefer. Cover the mattress, box spring, and pillows in airtight, removable covers. For good measure, avoid bedding stuffed with feathers, down, or foam rubber.

8. CLEAR THE AIR NATURALLY. You may think plug-in air fresheners or electronic air cleaners clear the air. But they actually may emit harmful pollutants known as volatile organic compounds. It's better to use natural ventilation: Open windows or turn on exhaust fans that vent to the outdoors.

9. PET WITH CARE. If you're allergic to animal dander, try not to get a new pet. But if Fido or Fluffy is already a part of your life, keep him or her out of the bedroom. Bathe pets once a week, and always wash your hands after touching them.

10 . GET RID OF ROACHES. Cockroaches can be frightening—and leave behind droppings that trigger allergy symptoms. To get rid of them, keep your kitchen clean and store food in closed containers. Empty your garbage and recycling bins regularly. Set roach traps, and, when needed, call an exterminator.

Suzanna Garrett is a health writer from Tallahassee, FL

JUMP Into SPRING! Literally! By Sonja Kabell

I have been collecting data and reading publications over the years on why it is so important to become regularly active. Most of us miss this very important component of long-term health. This article will try to influence you to become more active daily and as we move into spring, there is no better time to start. You have read the headlines and hear it from your doctor - get active! Does regular activity help you lose weight? Sure! I encourage my clients weekly to find something they like to do and get busy. Does being active improve your mood? Absolutely! Going for a walk is a great way to get rid of frustrations and clear your head instead of eating that cookie. However, regular activity does so very much more. According the Cooper Institute, research clearly shows that all Americans should be regularly physically active to improve overall health and fitness and prevent many unwanted health issues. The health benefits of physical activity occur for people of all age groups, all race and ethnic groups, and people with disabilities and chronic conditions. Furthermore, the health benefits of physical activity are generally independent of body weight, meaning that overweight or obese adults do gain health and fitness benefits by being regularly physical active. In addition, the benefits of physical activity far outweigh the possibility of adverse outcomes such as injury and heart attacks.

The major benefits of being regularly active published by the CDC are: Control weight Reduce your risk of cardiovascular disease Reduce your risk of diabetes and metabolic syndrome Metabolic syndrome is a condition in which you have some combination of too much fat around the waist, high blood pressure, low HDL cholesterol, high triglycerides, or high blood sugar Reduce your risk of some cancers like colon and breast cancer Strengthens your bones and muscles which help us as we age Increase your chance of living longer! That in itself should be a motivator! Now that I have built the case for regular activity, what does that mean? For most adults, it is important to do two types of activity – aerobic and muscle‐strengthening. . You now know the what, where and why, and it is your turn to decide on the how! What do you have to lose???

For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate‐intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous‐intensity aerobic physical activity, or an equivalent combination of moderate‐ and vigorous‐intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes and should be spread throughout the week. Strengthen/Muscle‐strengthening activities involve a moderate to high level of intensity or effort and work the major muscle groups of the body: the legs, hips, back, chest, abdomen, shoulders, and arms. Muscle strengthening activities for all the major muscle groups should be done at least 2 days a week. Sonja Kabell, Weight Loss and Wellness Consultant, Founder of Creating Healthy Lifestyles and Creating Healthy Lifestyles Powered by USANA Radio Talk Show Host on Pegasus Net Waves.

Happiness is Butterfly Living By Kathryn Eriksen, Ph.D in Heart Dancing

There is an old Indian story of creation, which carries truth for us even today.

beauty, but only after resting inside the cocoon. The unseen transformation of surrender became visible in the iridescent colors of the butterfly’s wings.

The Creator was having difficulty keeping the world together. The spinning of the earth threatened to pull everything apart. The caterpillar offered to help, which made the Creator pause. As the caterpillar spun a web of imperceptible silk, the entire world was cocooned inside, held safely together. The Creator’s gift to this humblest of creatures was to allow it to transform itself into speechless

We move through our lives, striving and searching for physical, mental, emotional, and spiritual sustenance. Our focus becomes the external and we move away from our inner world. At the most basic level of existence, we block our light by creating shadows.

The world urges us to keep trying. Try this new product. Buy that service from the person who has helped thousands. Join my program and you too will be changed. But the answers promised by others never seem to fit our needs. Happiness becomes as elusive as the butterfly we so desperately want to capture. The transformation we seek (from a humble caterpillar to butterfly) does not take place outside in the world. The people who appear successful are not overnight sensations, bursting on the scene from nothingness to stardom. Their worldly success is the end result of inner transformation, combined with consistent effort toward their dream. You see their butterfly wings, not the moments spent inside the cocoon. When was the last time you spent time with yourself, alone with your thoughts, cell phone muted and out of reach, resting in the silence of creation, knowing that this moment is as perfect as it will ever be? You are like the world in the old Indian story, spinning on its axis as it threatens to come apart. Continue to ignore your inner world and eventually your energy will be gone, your emotions depressed, your ability to concentrate non‐existent, and your spiritual fuel depleted. Life wins and you lose. There is a better way to live. Meditation. Mindfullness. Yoga. Energy healing. Reiki. All of these practices are forms of the unseen made visible. Each one holds unique qualities of silence that can become your cocoon. Choose the one that sings to you and follow it deep into its center. Become immersed inside of that practice and begin to notice the changes in your perception as you move through your daily routines. As the poet Mark Nepo describes this process, [if] we still ourselves long enough within the web

of all there is, we will eventually come to know the lightness of transformation. When you shift on the inside, it is reflected in your outer world. As you remember and connect with something greater than yourself, the petty concerns of the external fade away. Your shadows disappear as your light shines onto the other souls who appear on your path. Your transformation from caterpillar to butterfly will be noticed, admired and seen. It will also be judged, criticized and condemned, because your shift changes the dynamic relationship energy with those closest to you. A gentle reminder ‐ their discomfort belongs to them, not you. It is their decision to join you on this new path. Allow the happiness, joy, and peace you feel inside every moment to be the evidence of change. No defense is necessary other than that. There is no lack, limitation, or obstacle in your life that cannot be transformed into love. Bring all of your pain, shame, and blame with you, inside your cocoon, and watch how infinite love absorbs and transmutes it. As you surrender your darkness in this safe place, your shadows dissolve and the light of creation shines ever brighter. You realize that it was your attachment to the pain that caused the shadows in your life. A truth is revealed: the darkness you carried with you for so long cannot exist inside the stillness and light of your cocoon. Only you can bring your darkness into the stillness. Discover your cocoon and revel in the peace it brings. Intend each day to become clear in your thoughts, emotions and body. Allow the light of creation to flow through you and into your physical world. Watch for unexpected moments of gratitude to fill your heart. Drink in the beauty that is life, just as the butterfly floats from one flower to another.

Your butterfly wings will slowly unfold and spread wide as a rainbow, the talisman of your transformation. Story Alchemist. Change Catalyst. KathrynEriksen.com