Heartbeat Connection Magazine March 2016 by Nicole Flothe

POETRY x

Collection Spring Flowers - Tulips by Mary Havran Tulips shyly smiling, greet the spring Tightly closed when at First we meet Tulips slowly opening, begin to sing Gaining volume Ever sweet No longer shy, as days grow longer, Raising their heads They begin to flirt Tulips dressed in many a color Breezes swirling Each floral skirt Tulips, brazen painted hussies, Part their bright lips trying to seduce The busy buzzing bees Far too bold for dainty tussies Vibrant Tulip flowers produce Visions certain to please

Book a Session A Portrait A Scene & Flowers An Animal

Artist Suzanne Ervin www.semyart.com

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Mission: Sharing About Living with Heart. Create * Conceive * Connect

Letter from the Editor

SOUTHWEST FLORIDA CHRISTIAN COUNSELING 360

News, Celebrations, and Giveaways

Heart of Fashion

swflchristiancounseling.org

Style Can Transform Your Confidence & Fiammisday.com

Kitchen Corner

How to Overcome Sports Performance Anxiety

Homemade Helper for Busy Cooks

Author: Kathy Feinstein, MS

Social Media & Marketing Tips

from JENStarMedia

You Asked? We Answered.

Roger E. Allen

How Do I Spring into March?

I Have A Mystery Product

Author: Jared Van Wagner

Austin Celebrates Life & Easter

Heart of Home & Family

Good Nutrition & Rest=Better Performance for Student Athletes!

Heart of Travel

5 Reasons to Travel NOW!

Tech Tips & Apps

Fooled Ya Via Tech... & March Apps

Featured Foundation

Homemade Cheeseburger Macaroni

SWFL Christian Counseling 360

Are some companies making a difference in the world? At Heartbeat Connection Magazine we discover the answer. Online, we share exclusive company reviews. Be sure to visit us at www.heartbeatmag.com.

Letter from the Editor

Do you have any favorite movies that you'd watch again and again? I recently found a few movies for my kids to watch---Les Miserables, Grease, and most recently, Willy Wonka. There is something about the stories that captures the heart and draws you in to watch what happens until the end. The values that are shared are what I'd like my children and family to learn. As they say, imagination is a great way to create understanding and I think that is what happens in these movies.

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This month we focus on health and nutrition as our society today is struggling with obesity and inactivity. The schools are now recommending two breakfasts, not to encourage more food for the kids to eat, but to increase their metabolism and brain energy from the early morning food.

Managing Editor NICOLE FLOTHE Photographer MELINDA NAGY OTERO Photographer JENNY PLOCINSKI Art Director SUZANNE ERVIN Editor CHERYL FLOTHE Cover - Public Domain Pictures

Please enter our giveaway for this month, "Winnie-the-Pooh on Management," by Roger E. Allen. Enter online at www.heartbeatmag.com

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With love, Nicole Flothe Managing Editor

This month's cover feature is of Elizabeth & Emma, 4th grade best friends, that were a part of a Wax Museum exhibit. Elizabeth was Queen Elizabeth and Emma was Laura Bush.

2Th. 3:3 But the Lord is faithful. He will establish you and guard you against the evil one.

Lee Heyward - Style with Lee Shelly Aristizabal - You Asked & We Answered Beth Gatrell - Tech Tip of the Week Cheryl Flothe - Heart of Travel, Recipe Corner Heart of Home & Family

by Lee Heyward StylewithLee.com Your personal style has the power to transform your confidence, your income, and your success...It has the power to show the world you mean business.

To learn more visit Lee Heyward's Facebook...www.facebook.com/stylewithlee.

The mountain with the kids---A healthy idea for the whole family at any time of the year.

Being in the mountains with children is peaceful, relaxing, fun, and allows your lungs to breathe good and pure air. We should try to do this at least a couple of times a year. It’s hard to get ready for the mountains with the Blogger Simona kids---suitcases to pack, equipment to bring---I understand it well. Lots of money to spend, also. The mountain from Florence, is healthy for our children and we should try to make it, though. Even if we are not lovers of heights and Italy altitudes. After talking extensively with physicians and pediatricians, and through personal experience, I’ve found children breathe fresh, clean air in the mountains and viruses, colds, and coughs disappear almost magically above 1,500 meters. The mountains with the kids is a relaxing holiday. And skiing is a sport for those who love the outdoors, good food, and vitality. We prefer the winter and that is what I want to talk to you about today. Even if summer in the mountains has some charm, spending time with our children in the mountains during the winter is something we should all try---regardless of our ability to pay and the time it takes. There are solutions for everyone and for every budget: Garni, hotels on the slopes, family hotels, apartments. If you want, you can just take the kids out in the snow, and not necessarily to ski. It’s almost recommended care. For us it works just as well. We may start with colds, stomach aches, viruses, and various ailments, but we come back with red cheeks, hungry as wolves, with enough energy to sell and wonderful memories. For we who worship the skis, then, the mountain with the kids becomes our perfect holiday---that week we look forward to all year, which passes quickly and we cannot wait to relive the following year. Fiammetta has fun, plays, skis all day, makes new friends, and breathes air that helps her get better throughout the year. If you can, you should choose one of the many family hotels that are in our mountainous territory. There will be holidays for children and, also, a bit for parents. Children are looked after very well; they play all day and have new, incredible adventures. Also they return a bit grown-up and a little more autonomous. Parents can share everything with their children, but also have time to relax, do some romantic chatting, enjoy a couple of candle-lit dinners, and resume that conversation left off a few months earlier. It’s a different world---full and worth living. I suggest, however, smaller family hotels and public places, otherwise it will be easier to bring home a new virus or an annoying cold. If you do not like the solution of family hotels, I suggest a Garni directly overlooking the ski slope. The interiors are warm and welcoming, the owners genuine, and they have very good food. Usually they offer a bed and breakfast, but sometimes you can convince them to also prepare dinner. If not, the restaurants in the mountains never fail. Also you should rent equipment for children in the city or in places that you know better, because quite often the "rentals” in mountain resorts during peak periods are more expensive. The mountain solutions with the kids, however, are endless, it all depends on taste, desire, and possibility. So, what are you waiting for? Take your whole family and treat your children to moments they will remember all their lives and thank you for. Here are some pictures of us and our last vacation in our beloved mountains.

by Cheryl Flothe

There are all sorts of Helper boxed meals at the grocery store---hamburger, cheeseburger, lasagna, tuna, chicken, and more. But if you look at the ingredients on the side of the box, you’ll find preservatives, extra salt, dyes, and flavor enhancers with names you’ve never heard of. Why not make your own and have them on hand for busy nights when you need a quick meal? Here’s how you do it: 1.

2. 3.

Prepare basic sauce seasoning mix and store in a container, using 2 T. plus 1 t. of seasoning mix for each meal: Combine ¼ cup corn starch, 4 t. onion powder, 4 t. garlic powder, 4 t. salt, and 4 t. sugar (or make double or triple batches of the sauce mix using those measures). To make batches of beef or chicken seasoning, substitute bouillon granules for salt. Pre-measure 1-1/2 cups various pastas and store in zip-locs for ease of preparation. Brown hamburger or package other meats in advance and store in 1-1/2 cup portions in freezer. You can add the 2 T. plus 1 t. of sauce seasoning to each portion, if you’d like.

Instructions for basic meals: 1. 2. 3. 4. 5. 6. 7.

Brown and drain 1-pound ground beef or turkey (or measure out 1-1/2 cups of other cut-up meats such as beef or chicken. You can also use 2 cans drained tuna in the stroganoff meal below, deleting the sour cream, if you choose to. Add 3 cups liquid (water/and or milk), deleting ½ cup liquid if using diced or crushed canned tomatoes. Stir in 1-1/2 c. pasta, sliced potatoes, or 1 cup rice. Stir in 2 T. plus 1 t. sauce seasoning mix and tomatoes (if called for). Simmer covered 12-20 minutes, checking for doneness. Turn off heat when noodles, rice, or potatoes are done. Some recipes call for stirring in shredded cheese right before the cooking process is over, or sprinkling cheese on top as the dish sits. Let stand uncovered for 5 minutes to thicken.

Flavor Choices: Lasagna 1. 2.

Prepare as above, using 1-pound cooked ground beef, 2-1/4 cups hot water, ½ cups milk, 1 cup stewed or diced tomatoes, 1-1/2 c. pasta (broken lasagna noodles or small egg noodles), 2 T. plus 1 t. sauce seasoning mix, and 1 T. Italian seasoning. Stir in ½ c. shredded mozzarella cheese near the end of cooking and sprinkle with parmesan cheese (and/or 1/2 cup shredded mozzarella) while it sits.

Chili Macaroni 1. Prepare as lasagna, substituting 1 T. chili powder for the Italian seasoning, use 1-1/2 cups macaroni noodles, and stir in ½ cup shredded cheddar or jack cheese toward the end of cooking. 2. You can also add 1 cup kidney beans, if you’d like. Cheesy Beef Taco 1. Prepare as above two meals, using 1 cup rice instead of noodles, 1 T. chili powder, and stirring in 1 cup shredded cheddar cheese near the end of cooking. Top with another ½ cup cheese as the meal sits and 1 cup of crushed tortilla chips. Beef Stroganoff 1. Use instructions for basic meals above; use 1 pound cooked ground beef (or you can substitute 1-1/2 cups chicken, cubed beef, or 2 cans tuna). Stir in 1 cup water, 2 cups milk (substitute ½ cup of milk with sour cream, if desired), 2 T plus 1 t. sauce seasoning mix, 1 t. garlic, 1 t. parsley, ½ t. pepper, 1-1/2 cups egg noodles, and 1 cup sliced fresh mushrooms. Potato Stroganoff 1. Use beef stroganoff instructions, substituting 1-1/2 cups thinly sliced, diced, or shredded potatoes. Cheeseburger Macaroni 1. 1 pound cooked ground beef, 1 cup hot water, 2 cups milk, 2 T. plus 1 t. sauce seasoning mix, 2 t. paprika, 1-1/2 cups elbow macaroni. 2. Stir in 1 cup shredded cheddar cheese near the end of cooking and sprinkle ½ cup cheese on top at the end, if desired. Note: You can add up to cup of vegetables or beans, making sure to saute onions, chopped peppers, and mushrooms before adding (or cook them with the hamburger). Also change or add to the seasonings to taste---for added spice, add cayenne pepper. And keep powdered milk on hand as a good substitute for fresh milk.

How to Overcome Sport Performance Anxiety With 8 tips Article by Kathy Feinstein, MS - Resource from FitNationMag.com When I think of performance anxiety, I remember watching golfing sensation, Rory McIlroy, in his first appearance at the Masters Tournament in 2009 — and then seeing his fourth-round game disintegrate, taking him down from a four-stroke lead to a tied-for-15th finish. In a post-tournament interview, McIlroy remarked on the weakness of his mental game and the difficulty he had experienced handling the pressure at the storied tournament in Augusta. We’ve all seen it, and many of us have also experienced it: a situation where the perceived PRESSURE feels much greater than the ability to manage it. Y’know — heart pounding, shallow breathing, sweaty palms, and uncontrollable tightening of the muscles. Without even knowing what’s happening, your game spirals out of focus and off the mark. That’s called performance anxiety. Find comfort knowing you’re in good company. Many professional — even Olympic — athletes struggle with the same thing. In fact, research suggests that performance anxiety is the #1 reason athletes seek the services of sport psychology professionals. In my own Naples, FL practice, I see that research validated every day. Here’s the good news: you can use several strategies to help overcome performance jitters, though peak performance does require some amount of anxiety to stay sharp. The simple “P-R-E-S-S-U-R-E” mnemonic device can help prevent anxiety from reaching detrimental levels and inhibiting performance.

Prepare. Get a good night’s sleep and eat a nutritious meal prior to competition. Pack your bag and make your checklist. Know where your competition is and how you’ll get there on time. Hydrate. Routines — develop ‘em! Pre-competition routines, pre-shot routines, between-point routines. Routines help athletes stay focused, because they’re not worrying about the “what-ifs” (which leads to anxiety). Bonus: Routines discourage focusing on the past, so your mind stays in the present!

Establish a growth mindset. Fear of failure often results in performance anxiety. Shift your mindset to view failure as a learning opportunity.

Stay present, stay focused. Avoid the trap of focusing on the win or winning the point. Focusing on the outcome takes you out of the game and lets anxiety creep in.

Stay Positive!

Use visualization: Days — even weeks — ahead of competition, begin visualizing performing flawlessly. Use as many of your five senses as possible in your visualization. In your imagination, recall the euphoric feeling that accompanies peak performance. The more vivid the image, the better — it can only build confidence!

Relaxation, breathing, and focused-breathing. Become masters of them. Practice these daily to maximize your ability to use them in competition.

Evaluate the importance of the competition in the broader scheme of life to take the pressure off. Remind yourself that no one is going to die today due to the outcome of this competition.

Remember, practice makes perfect, and most of these tips require a daily commitment before stepping foot on the court or start line as well as during competition, depending on your sport of choice. For instance, a tennis player might develop a pre-serve and betweenpoint routine to maintain focus and reduce anxiety. A cyclist might write an affirmation on a shoe, towel, or hand as a reminder to stay positive. Some sports, such as track, with a lot of time between events, can wreak havoc on an anxious athlete, so visualization and focused-breathing routines might be the key to staying focused yet relaxed between events. Begin practicing your PRESSURE strategies now and you will overcome performance anxiety—just ask Rory McIlroy!

Quotes: "Teamwork makes The Dream work." author unknown "Some people want it to happen, some wish it would happen, others make it happen." Michael Jordan "Teamwork is the fuel that allows common people to attain uncommon results." author unknown "Talent wins games, but teamwork and intelligence win championships." Michael Jordan

About the AuthorKathy A. Feinstein, MS is a Licensed Mental Health Counselor and Certified Sport Performance Consultant with a Naples, FL practice specializing in teens, adult and family mental health, and sport and exercise counseling for individuals and teams. For information on workshops, speaking opportunities, and to learn more on developing the athlete’s mental edge visit kafcounselingandsportperformance.com.

Social Media and Marketing Tips by Nicole Flothe of JENStarMedia Jenstarmedia is a company that offers tips on social media, creation of graphic designs, and marketing plans for small businesses and entrepreneurs. Recently I did a radio interview with Dave Graveline from Into Tomorrow. My Talking Points... 1. Video on social media, Facebook LIVE, Instagram video, Vine, Periscope 2. Twitter GIF search 3. Pinterest posting Q: Why do you think all these social media sites are having such great success using video? Live Streaming is the future of content marketing... By 2017, video will account for 69% of all consumer internet traffic, according to Cisco. Facebook just launched LIVE, a video feature that provides people the ability to share their live action. I did my first LIVE by video while my son's basketball game was on and my friends could watch him making a basket. Periscope is very similar in that you can LIVE stream your situation, but they aren't connected with your other social media accounts, so don't get the same exposure to your friends. Instagram has an option to do 15 sec videos now and you can watch as many as you like by using the hashtag search #instavideo. I really like Vine as you can make a quick 6 sec video about any subject. I made a silly puppy video and got over 8000 views. Q:What is up with the new Twitter GIF search?

By 2017, video will account for 69% of all consumer internet traffic, according to Cisco.

Make a quick 6 sec video about any subject. I made a silly puppy video and got over 8000 views. Create a relevant Pinterest board and get it reshared for more blog exposure.

Last year, people on Twitter shared over 100 million GIFs â&#x20AC;&#x201D; expressing everything from their mood, to an amazing dunk, to their favorite dance move from a music video. Now, sharing GIFs in Tweets and Direct Messages is even easier with our new GIF search. Q: For those that love to browse on the social media site, Pinterest, why do you think that it can really help boost business owners blog post to reach so many? On Pinterest I participated in a Father's Day blog post group and shared a Scrabble Tile Key Chain Tutorial. The pin has been repinned 1855 times and still gets repinned. https://www.pinterest.com/nicoleflothe/fathers-day/

About the Author To learn more about the author visit... www.jenstarmedia.com You'll find the guest listings, web links, and radio show archives on this particular show's post: http://intotomorrow.com/we-discuss-social-media-graphic-design-and-marketing-tips-from-entrepreneurs-with-jenstar-media/

Roger E. Allen

by Shelly Aristizabal of Business Women Connect

Q: How do I spring into March? A: Spring into March!

Spring into March! Spring is a miraculous experience. The whole world comes alive with beauty. Fresh color and the scent of delicious greenery is all around us. Spring gives us hope for rejuvenation in our own lives, as well. Spring is a time to renew the excitement and zest for life that lives inside all of us! Enjoy! To learn more visit...www.shellyaristizabal.com/blog

other joint tissues respond to exercise by building up stronger tissues and producing lubricating fluids. We now know that joint tissues NEED regular stress to maintain health and proper blood flow. No matter how severe your arthritis is, you can benefit from exercise. Concerning depression, numerous studies show a correlation between exercise and improving depression. In one study, published in the Archives of Internal Medicine in 1999, one group took part in an aerobic exercise program, another took the SSRI sertraline (Zoloft), and a third did both. At the 16-week mark, depression had improved in all three groups. About 60%–70% of the people in all three groups could no longer be classed as having major depression. In fact, group scores on two rating scales of depression were essentially the same. This suggests that medication showed no additional benefit. Also, for those that wish to avoid drugs, exercise is a great option, or should be used in lieu of medications. Another study found that exercise’s effects lasted longer than those of antidepressants, and are less likely to relapse into depression. Exercise enhances the action of endorphins, chemicals that circulate throughout the body. Endorphins improve natural immunity and reduce the perception of pain. They may also serve to improve mood. Exercise stimulates the neurotransmitter, norepinephrine, which may directly improve mood. Besides lifting your mood, regular exercise offers other health benefits such as lowering blood pressure, protecting against heart disease and cancer, and boosting self-esteem. As far as bone density, bones work just like cartilage with exercise. When I was in school, we learned that calcium in bones is like retirement accounts. Whatever you put in when you were young is all you get. Not true, any person at any age can improve their bone density. Provided you have enough calcium, vitamin D, and weight bearing resistance exercise, you can improve your bone density without the use of dangerous drugs.

by Jared Van Wagner of Van Wagner Chiropractic

What if I told you that I have a mystery product? This product is free, you could lose weight, and it has the ability to help any condition from depression to arthritis, and everything in between. Do you want to know what it is? Exercise. Did I just hear a sigh? It may be sad but it’s true. Exercise is well known to not only improve your physical condition, but also causes chemical reactions in the brain to just make you feel better. The benefits of exercise are infinite but specifically, to just name a few, exercise helps arthritis, depression, bone density, and also the prevention of falls. Years ago, in the minds of "the experts,” arthritis was thought of as a prison sentence. It will only continue to get worse and you should just rest it and you will have less pain. This could not be further from the truth. We now know that cartilage will break down much faster if it is not used. Also, cartilage and

Lastly, the less you move, the less awareness of your body position you will have. You have joint position sensors, called proprioceptors, that are activated with movement. They tell the brain about the position and the angle of the joints of the body, as well as spacial relationships with the rest of the body. Falls happen when your body is in a position that your brain isn't aware of. If you sit all the time your brain pays less attention to these sensors and, simply put, they don't work very well. In addition, this is where chiropractic comes in. We help to activate the body's joint proprioceptors. Fall prevention is extremely important. These falls can lead to fractures which cause further inactivity, and possibly more complications such as cardiovascular disease and blood clots. So get out there and get moving. Use it or lose it. Yours in health, Jared Van Wagner D.C. 7550 Mission Hills Dr. Suite #316 Naples, FL. 34119 vanwagnerchiropractic@gmail.com References: 1. "Understanding Depression" Harvard Health Publications in collaboration with Michael Craig Miller, M.D., Assistant Professor of Psychiatry, Harvard Medical School. (2013)

by Nicole Flothe Tina shares how Austin celebrated his anniversary of his accident. What a GREAT ANNIVERSARY DAY!! It was so AMAZING!! Austin had a school field trip to see Dino-Light, a glow in the dark Dinosaur light show at the Anchorage Performing Arts Center. They were on America's Got Talent Show and blew everyone away! If you get a chance...GO! You can't miss this show! Austin couldn't stop talking about it! The Dinosaurs lit up the darkness it was an incredible and unique performance of dancers and technology that brought the neon puppets and dinosaurs to life. After the show, I asked one of the ushers if there was any way to meet the production cast/performers to see if I could please get a picture of them with Austin. And she said NO! But, I didn't stop there and went and asked someone else and they pointed me to the right person. Austin got the VIP treatment from the wonderful crew! I just wanted to say Thank you so much for making it happen. Austin and I had a touching and heartwarming day with everyone's nice comments. I just want to tell you the moral of this story is Life is full of obstacles. Never stop believing because someone turns you away. It brought tears to my eyes that Austin and his friends were allowed to go back stage and meet the whole cast and learn how things worked. You made my little man's day! I want to say Thank you so much to the Dino Light Show Cast and Performing Arts Center employee who went above and beyond, as well as to Micheal Cross from Crossroads productions for the backstage tour. You all were so genuinely caring to my son and made this day amazing! Here is their website and Facebook page. http://lightwiretheater.com/ https://www.facebook.com/LightwireTheater/

Happy Easter!! We had a blast! Thank you all for coming!! It was a great turnout; can't wait for next year. Love, Tina and Austin

To learn more about Austin and his journey to recovery visit Facebook.com/austinervinhealing. He continues to progress with his nursing care, physical therapy, respiratory therapy, and schooling. We all thank you for your prayers, support, and belief in his recovery.

by Cheryl Flothe Proper nutrition and rest are essential to the well-being and success of your student athlete. Just as your car needs gas, your body and mind need both the right nutritional intake and at least 7 hours or more of sleep each night to function. While the average non-athletic person may get by on nutrition and rest that aren’t up to par, student athletes depend more on good nutrition and enough sleep to fuel all the energy they need to practice and compete. They also need both for the added demands of going to school. A study in the Journal of Human Kinetics entitled, The Effect of Upper Extremity Fatigue on Grip Strength and Passing Accuracy in Junior Basketball Players, by Taghread Ahmed, Faculty of Physical Education at Zagazig Univerity in Egypt; indicated that factors affecting grip and muscle strength include fatigue, nutritional status, time of day, etc. According to the leading expert on sleep and performance, James B. Maas, PhD, “Sleep is food for the brain and fuel for exercise.” Studies have shown that one hour of extra sleep per night enhances cognitive and muscle memory. In other words, the brain is connected to your muscles, and if you don’t get enough sleep, your muscle control---something very important to athletes---is not at its peak. The studies also show the 7th hour in your sleep cycle is the time that the benefits to your brain are at their highest. Extra sleep has also been shown to help your body heal and prevent injuries. In fact, according to a 2013 article in Huffpost Healthy Living, some pro sports teams are forgoing their morning practices and cutting practices from two to one per day so their team members can get more sleep in the morning---and they’ve seen increased athletic performance as a result. Good nutrition helps student athletes meet the huge demands a lot of exercise puts on their bodies. It helps them succeed in their chosen sport by fueling both body and brain. Athletes need more calories than people who don’t exercise as much. Their metabolisms operate at a higher level, so the need for the right kinds and amounts of food at the proper times plays a huge roll in their health and athletic success. It also helps them do better in school while they’re involved in sports. As you’ve always heard, breakfast is the most important meal of the day---your body has gone without food for 8-10 hours and needs fuel to get going in the morning. A good breakfast kick-starts your metabolism and improves your concentration and energy. Breakfast Many student athletes are hurried in the morning on their way to school, practice, or games, so here are some ideas for quick breakfasts on-the-go: 1. Yogurt smoothie and wholegrain cereal bar. 2. Instant oatmeal in a cup with fruit and milk. 3. Wholegrain bagel with peanut butter and honey. 4. Yogurt parfait-yogurt, fruit, and cereal in a cup. 5. Breakfast burrito heated in in the microwave, accompanied by orange juice or milk. Lunch Eating a balanced lunch is also important, especially since student athletes often have practice or play games after school. Try for pairings in these four groups: Starches/grains, meat/protein, fruits/veggies, and milk/dairy. Suggestions are: 1. Pita, lunchmeat or tuna, raw veggies, and milk. 2. Canadian bacon and pineapple pizza with tomato and cheese. 3. Bagel with peanut butter and honey, banana, and chocolate milk. 4. Chicken or beef burger with lettuce, tomato, and cheese. 5. Tortilla with beans, shredded cheese, and salsa.

Dinner Dinner is also an important part of the day, as it replenishes their bodies after a hard day at school and sports. Try to stick with the same food groups as lunch, including 1-2 servings. Some ideas are: 1. Rice, chicken, steamed veggies, and milk. 2. Pasta, meatballs, tomato sauce, and parmesan cheese. 3. Tortilla, beans or chicken, lettuce, salsa, and shredded cheese. 4. Bun, chicken or beef burger, lettuce, tomato, and sliced cheese. 5. Potato, chicken, steamed veggies or salad, and milk. Pre-workout snacks Student athletes should eat every 3-4 hours to keep their energy up, so it’s good to have a snack 30 minutes to an hour before exercise. Snack suggestions include: 1. Yogurt parfait. 2. Energy bar and yogurt smoothie. 3. String cheese and whole grain crackers. 4. ½ peanut butter and honey sandwich with milk. 5. Fresh fruit and a bag of mixed nuts or peanut butter crackers. Hydration It’s important for your student athlete to stay hydrated during workouts. Aim for: 1. 16-24 ounces fluid per hour or more of practice. 2. More than 90 minutes, include carbs in the form of sports drinks, sports bars, gels or high carb foods (fig bars, sliced bagels, sliced fruits, etc.) As you go about life with your student athlete, plan ahead for meals, snacks, hydration, and over 7 hours of sleep per night. And teach your athlete the value they add to his or her lives. It will make all the difference in their performance, health, and resistance to injury.

by Cheryl Flothe

Machu Picchu in Peru.

Photo from Wikipedia

Kilkenny Castle Arch - Kilkenny, Ireland

Public Domain

You’ve heard the old quote from Shakespeare, “Tomorrow, and tomorrow, and tomorrow?” This seems to describe how most of us put off our bucket list travel plans. There’s always a reason we can’t or shouldn’t travel to Europe, Fiji, or Machu Picchu until sometime in the future. If you feel that way, here are some ideas that may change your mind in favor of traveling today! 1.

Family Commitments? Ideally, it’s great if you can travel before you have kids that demand your attention and finances for activities, school clothes, and the new electronics they “must have.” But if you have those commitments, why not forgo some of the fancy new items they’re wanting for their birthdays and Christmas and go on a family trip instead? It’s a lot of fun and educational for the kids to help plan a family trip. They could even do a journal and use their adventure for a school project.

No money? There’s always a way to save for travel. Forgoing upgrades on cars, electronics, or a fancier house can save big bucks. Even cutting back on daily Starbucks and eating out can save money. Traveling during the off-season is substantially cheaper than during peak, with the added benefit of fewer crowds. We went to Paris and London in the spring, walked the uncrowded boulevards and saw the Louvre, Stonehenge, Versailles, and more without having to wait in long lines to get in.

Get more for your buck! Choose no frills travel by planning your own itinerary, making your own travel arrangements, and forgoing organized tours. Do your homework---there are tons of travel books and lots of info on the Web about any destination you choose. Select the high points you want to see in each location and find a way to see them. Buying multi-day passes for museums and mass transit is also a great way to cut cost.

No time like the present! As time passes, more and more people are traveling and the crowds WILL get bigger. And crowds around historic sites will only grow as time passes. Find a way to go now!

Go where it’s safe. We all know there are places in the world that have social unrest, wars, and violence so they’re dangerous to visit. Avoid known places of violence and do your research to find places you’d like to see that are safe. Go to the Caribbean on a cruise, visit Ireland or Scotland, go to Mach Picchu, visit places you’ve always wanted to go in the U.S.! Carefully research each place you want to go, considering the current events in that area. Wherever you go, keep your eyes open for unusual activity, stay on the beaten path, and have a good time.

There’s no time like the present. Do your research, plan and save for your trip---get out into the world and Travel NOW! 4

March Apps by Nicole Flothe

Fooled Ya...Via Tech... by Beth Gatrell Lots of people will be taking part in the fun of April Fools Day and you can, too---with a little help from your tech. Heading to April Fools Day 2016 will give you some great ideas for pranks on both kids and grown-ups, as well as jokes, quotes, memes, and more for the funfilled day. Other great sites that are worth a look for fun April Fools ideas

March Apps: InsTrack and Crowdfire are two apps that help me manage my Instagram account and let me keep up with the people that I follow or unfollow and those that I'm not interested in following anymore. When you reach over 100 followers on any Social Media account it's hard to keep up with those that you'd like to stay in touch with. With these new apps they allow you to whitelist those important people. The next app, Boomerang is a fun app that makes short video clips revealing what you recorded and then reversing the action. I found SuperPhoto from my friend's Facebook photo post. Jessica Moore had such a beautiful photo that looked like a painting. I asked her what she used to make the design and she said she used SuperPhoto. The last app I got after reading a magazine article about how to train our focus. Chris Paul, a professional basketball player, has helped create GameVision and believes the more your eyes focus on the grey dots, the better your vision will be in a game.

and information are Popular Mechanics and Bored Panda, which feature things like an air horn attached under your coworker’s chair or covering their computer mouse. There’s even a site called We Are Teachers that includes some pranks for teachers that will definitely shock students and bring out the fun. In addition to prank ideas, Best April Fools Pranks and April Fools Day Jokes also offer images and wallpaper, hilarious status update ideas for your social media accounts, images to send, and a bunch of other fun ideas. KidzWorld is a cool site for kids to visit because it not only tells them of the history behind the silly day, but it gives a few funny ideas for pranks kids can pull off. And they will surely get a kick out of the ideas and activities from Enchanted Learning and Apples for the Teacher where they can also print worksheets of activities to do. Check out the Parenting site for a bunch of ideas that are perfect for tricks on the whole family. If you feel like touring a museum, check out Museum of Hoaxes where you can see the top hoaxes of all time. Happy April Fools and be sure to visit us “Into Tomorrow” for the latest in cool tech … No Joke!

To view more information about iPhone apps visit

www.heartbeatmag.com, What's on my iPhone.

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by Nicole Flothe

SOUTHWEST FLORIDA CHRISTIAN COUNSELING swflchristiancounseling.org 360

While driving to town I enjoy listening to WayFM and they had a commercial about a Christian Counseling nonprofit. I wanted to learn more. I went to their website and also spoke with Gregory Hasek about their organization. SWFL Christian Counseling 360 serves Fort Myers, Naples, Bonita Springs, and Estero. Gregory Hasek is the director of SWFL Christian Counseling 360. They are an outreach of Southwest Florida Christian Counseling and a Christian non-profit counseling center serving all of Southwest Florida. They were incorporated as a non-profit in the state of Washington in 2001, and are a 501 (c)(3) organization. â&#x20AC;&#x2039;They are excited about their recent move from the Pacific Northwest where they served clients in Portland, Oregon since 2004. They bring a new innovative approach that combines state of the art music and video with faith and psychology. This all takes place in an environment as comfortable as your favorite coffee shop.

So what do I mean as comfortable as your favorite coffee shop and the use of music in counseling? The idea began during graduate school as I worked as a barista in a coffee shop for three years. What I learned from that experience is that people tend to open up more in an environment that is safe, comfortable and casual, like your local coffee shop. I was amazed how people opened up to me in that type of environment versus a cold sterile office like setting of many of the medical or mental health establishments out there today. Thus the vision came to birth out of that experience. Several years ago the television show, Cheers, had a very similar idea. Even today you can see this happen in your local Starbucks coffee shop.

In addition, about ten years ago, I began to use music and video in my counseling sessions with clients and I was amazed at the effectiveness of these interventions over just a regular talk session. Later I found research that backed up what I was finding in counseling. I found research that showed music and its ability to activate the right brain where memories and trauma from the past were stored. What I also found was that music encouraged the integration of left and right brain processing, which helps in the healing process, especially for clients who have had past trauma. Just talking in counseling alone often only activated the left brain or logical part of the brain. It is similar to talking about something that happened versus watching a movie about something that happened. You can read more about the research and the effectiveness of music to aid in the healing process on the Music Page or Areas of Focus Page of the website. It is exciting to be able to bring both these highly effective concepts combined with counseling to Southwest Florida. You can see photos of our office in Bonita Springs online. We look forward to meeting you! - Gregory Hasek To learn more visit http://www.swflchristiancounseling.org.

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