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The State of Motherhood
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TATRECE SWANN MISS VIRGINIA LATINA MILEIDYS GONZALES RODRIGUEZ Page2
EARN YOUR STRIPES ROOM MAKEOVER CONTEST
HER BROKEN PLACES PT. 18
TRACY WAINWRIGHT
VALOR RUN A PERSONAL JOURNEY OF REMEMBRANCE
CAPT Nancy Lacore Page17
RENEW Magazine recently caught up with the current Miss Virginia Latina™ Mileidys Gonzales Rodriguez.
May 2015
RENEW: What country are you from?
Mileidys Gonzales Rodriguez
Contents
Mileidys: “Cuba, I came to the US in July of 2007 and finished High School here.”
3 Her Broken Places Pt. 18
RENEW: What college are you attending?
5 RENEW Women’s Expo
Mileidys: “Thomas Nelson Community College. I will be finished this week. I am studying to be a detective.”
6 Ask A Teacher - Janice Underwood
RENEW: Why did you decide to enter the Miss Virginia Latina™ Pageant?
4 Enjoy Backyard Family Time
7 Spring Clean Your Health 8 Moms In Training: 3 Sanity-Saving Tips For New Mothers 9 Hottest Hair Trend of 2015: Curls
Mileidys: “I got a phone call from a friend about the pageant. I always wanted to be a model so I called, the agency who was in charge of the Miss Virginia Latina™ Pageant (Wright Agency) and they helped me with all the details, they even bought my dress. They were very helpful.” RENEW: Where do you work? How do you balance work, school and your Miss Virginia Latina™ Pageant duties? Mileidys: “I work at Gateway Community Health Center in North Carolina. I prepare everyday, what is my homework, what is my work schedule and what activities to participate for Miss Virginia Latina™ Pageant. I am always confident I will get everything done.”
10 Earn Your Stripes: Room Makeover Contest 11 Why Should You Consider The Mediterranean Diet? 12 Simple Accents: Awaken Your Senses & Brighten Your Home 13 5 Simple Ways To Disconnect & Enjoy 15 Minutes Of “Me Time” 14 Actress Brenda Strong Has The “Other Talk” 15 5 Home Improvement Projects To Help Sell Your Home 16 The State Of Motherhood 17 A Personal Journey Of Remembrance
RENEW: What are your future goals?
18 Recipe - Modern Tuna-Pasta Casserole
Mileidys: “To help the Directors with the Miss Virginia Latina Pageant. Continue helping the girls with their experience with the pageant. ™
19 Distribution Locations
About Miss Virginia Latina™ The mission of the Miss Virginia Latina™ and Miss Teen Virginia Latina™ pageants is to empower and inspire Latina young girls and young ladies to embrace and showcase their Latino roots and heritage while living, studying, serving, and working alongside other young girls and young ladies in their own communities. The Miss Virginia Latina and Miss Teen Virginia Latina pageants provide an excellent forum where participants are exposed to professional and personal development and growth, while taking part, alongside other fellow Latinas, in a program where not only their physical attributes, but also their talents, viewpoints, and personal accomplishments are acknowledged and celebrated. The 2015 crowning of Miss Virginia Latina and Miss Teen Virginia Latina will be held on Sunday, May 31, 2015 in Virginia Beach, VA. Tickets to the event are $15 and will be available for purchased online prior to the event, or $20 on the day of the event. The Miss Virginia Latina™ and The Miss Teen Virginia Latina™ are the preliminaries to Miss U.S. Latina™ and Miss Teen U.S. Latina™ the most prestigious and well known pageant in the world for U.S. Latinas, as well as the longest-running (since 1983). It is also the only national Latina pageant in the U.S. That follows traditional guidelines for participants and affiliate preliminary competitions. Miss Virginia Latina™ is now accepting candidates for the 2015 State Pageant. To learn more about the Miss Virginia Latina™ and Miss Teen Virginia Latina™ Pageant, Latina young girls and young ladies are invited to send a request for information contact: info.missvirginialatina@gmail.com. The Miss Virginia Latina™ and Miss Teen Virginia Latina™ pageants are owned and operated by Dragonfly Latina Productions, PO Box 62512 Virginia Beach, VA 23466-2512 2 RENEW MAY 2015
RENEW Magazine is a free, full color, glossy publication distributed monthly and designed for and targeted to women residing in the Hampton Roads Peninsula region of eastern Virginia. RENEW is an acronym; Revitalize, Educate, Nurture, & Empower Women. RENEW Magazine provides readers with holistic editorial content benefiting women in Hampton Roads. Placement of advertising herein does not necessarily constitute endorsement. This publication is distributed and available free of charge at over 300 high traffic locations in Hampton, Newport News, Williamsburg and Yorktown, Virginia. RENEW Magazine is published by Orchard Business Group, LLC. Articles are the opinions of the writers and do not reflect the opinion of the publisher, advertisers, or their agencies. All copy is protected and cannot be reproduced without written permission from Orchard Business Group. Publisher further claims no responsibility for errors or omissions. All copy is protected and cannot be reproduced or transmitted without written permission from the publisher. Orchard Business Group • Brad Orchard CEO Eneida Orchard Publisher/Editor P.O. Box 593 • Lightfoot, VA 23090-0593 • 757-561-5219 info.renew.va@gmail.com • www.facebook.com/renewmagazine.va • www.renewvamagazine.com Contributing Writers Brad Orchard Tatrece Swann • Janice Underwood Tracy Wainwright • Yiorgo
Cover Mileidys Gonzales Rodriguez Miss Virginia Latina
Cover Photography by Carino Bidondo Photography
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Part 18
Her Broken Places
BY TRACY WAINWRIGHT
Marla pulled up Carlos’ driveway and put the car in park. She turned to him. “Thanks for riding with me.” “My pleasure.” Her cheeks heated. After ten hours in the car, she had relaxed and almost forgotten that he wanted to move their relationship past friendship. They worked so well together as just friends. He was so easy to talk to and comfortable to be around. Even the current moment of silence wouldn’t be so bad between them if only her mind would still. “Well, I guess I’ll see you
tomorrow morning.” “Yep.” He still didn’t move. When he finally did, it was to cover her hand with his. “And maybe we can do lunch after church.” Instead of waiting for her to reply, he opened the door and stepped out of the car. He opened the back door and grabbed his duffle bag, winked at her when their gazes met, and turned towards his front door. Fifteen minutes later when she pulled into her driveway, her heart was finally back to a normal beat. She had just about convinced herself that it would be worth the risk to start dating him. She shook her head. Nothing said she had to figure it all out at that very moment. After gathering her suitcase and overnight bag from the trunk, she headed up the stairs by the garage to her apartment. It was so nice to come home. She’d missed her little apartment more than she’d imagined she would. Especially since things had been so rocky since Amber had moved in. Since her car was in the drive, Marla braced herself for walking into a hostile environment. She checked her watch before opening the door. A little after five. Maybe she’d be getting ready to go out and would be holed up in her bedroom. She reached to turn the knob. It was locked. Hmm. Amber hardly ever locked the door. Flipping through her keys, she found her door key and opened the door. A cursory glance around the living room and kitchen revealed them to be a wreck. Clothes were strewn on the furniture. The coffee table was housing a menagerie of items and was cock-eyed from its normal position. Dishes and food were piled up in the sink and on the counter. Moving down the hallway, she paused outside Amber’s door. She was definitely in there. A strange sound came from behind the door. Crying. It was without doubt crying. She wasn’t sure whether to ignore it or try to reach out to her distant roommate. Indecisive, she took the remaining few steps to her own bedroom and plopped her luggage on her bed. She opened the larger of the two items and began hauling out its items. After dropping the first armload into her laundry basket, a sob came through the wall. Something major must be up with Amber. She spun on her heel and strode to her roommate’s door, knocking on it before she had a chance to second guess herself. “Amber, it’s Marla. I just got home.” Silence greeted her. “Are you okay? Do you want to talk?” “I’m fine. Go away.” It was obvious Amber wasn’t okay. It was also clear she didn’t want to tell her what was wrong. The question was how much to push. Besides, there was also the issue of the state of her apartment. She knocked again. “I think we should talk, Amber.” No answer. Knowing what little she did about her roommate, she would probably dig her heels in further the more Marla tried to pry her out. Still, she couldn’t ignore everything in front of her face. Without a clear answer, she by Tracy Wainwright, Home decided to leave her alone for now. Manager, Writer, Speaker, She’d have to come out eventually. Conference Director MAY 2015 RENEW
3
ENJOY BACKYARD FAMILY TIME
(Family Features)
A
lush, healthy landscape is the perfect setting for making family memories. In fact, more than half of Americans say their yard is their favorite place at home to spend quality time with family. In a recent survey commissioned by TruGreen, two-thirds of Americans said their fondest family memories involve spending time together with friends and family in their yard, often in the form of barbecues and cookouts. “A beautiful lawn inspires beautiful connections, which often become our fondest memories and can even lead to creating new traditions,” said David Alexander, TruGreen president and CEO. “A happier, more connected life lived outside starts with a healthy, beautiful lawn as the foundation.”
Indeed, having a yard you’re proud to share may make creating family memories easier. Nearly half of the survey’s participants said if they had a greener, more maintained and healthier lawn, they would spend more time outside. Follow these tips from the lawn care experts at TruGreen to work your way toward a greener, healthier yard you and your family can enjoy all season long: * Mow and water your lawn regularly. Basic maintenance can be tedious, but it is absolutely necessary in order to give your lawn the chance to thrive. One of the most common mistakes is not mowing frequently enough. Knowing when and how to mow and doing so regularly - minimizes the chances of damaging your lawn. * Irrigation. Watering your lawn is perhaps the
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easiest step to take care of on your own. Proper watering is an important factor; it’s not just about how much water to use, but when to water as well. Be sure to water your lawn weekly, as well as at the first sign of drought. * Keep your lawn free from debris. Another part of lawn care that is often overlooked is removing dead leaves and other debris to give room for the lawn to breathe and grow properly. Grass clippings and other debris can lead to heavy thatch accumulation, which can keep your lawn from receiving the right amount of water and nutrients, and can prevent your lawn from growing. * Watch out for lawn damaging insects. Most species are at their peak around summertime, when the weather is warm and they come out to wreak havoc. Unfortunately, while some lawn damaging insects are only interested in your lawn, other pests - like fire ants - may be more interested in your summer get-together guests. So before guests arrive, be sure that your backyard is properly treated for lawn damaging insects that could put a damper on your festivities and cause harm to your guests. * Fertilize regularly. Fertilization is one of the most important parts of lawn care, providing much needed nutrients to your soil and allowing your grass to grow green and lush. Therefore, it’s important to find a company, such as TruGreen, that includes fertilization among its regularly scheduled lawn care services. For more lawn care and maintenance advice, visit www.trugreen.com.
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“Empowering women through resources to enhance body, mind and spirit.” RENEW Women’s Expo is a one-day fun filled lifestyle celebration event that features informative exhibits, food demos, dance demos, free vision screenings and booths highlighting products & services that are of particular interest to women. RENEW Women’s Expo will provide attendees guest presentations on their products. Attendees can shop for leisure, financial services, health and fitness and more. RENEW Women’s Expo promises to have high energy atmosphere with prizes and giveaways conducted throughout the event. P.O. Box 593 • Lightfoot, VA 23090-0593 • 757.561.5219 O • 866.297.5241 F info.renew.va@gmail.com • www.renewvamagazine.com
MAY 2015 RENEW
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ASK A
TEACHER
JANICE UNDERWOOD
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pring is finally here…which means summer fun is not far behind. But before we celebrate the smells, sights, and sounds of summer, let’s remember to take some time to honor all mothers, grandmothers, and mother figures in all of our lives, who have served as our first teachers. Happy Mother’s Day! Well, this month, we have a question from a dedicated mother, who enjoys spending quality time with her children, but who also needs to structure her children’s long summer days. Let’s jump in…
Gail D: Dear Mrs. Underwood, summer vacation is nearly here and I am worried about what I am going to do with my kids. Do you have any insightful suggestions? Mrs. Underwood: Gail, I absolutely love summer and summer vacation. I think teachers love it MORE than the children. However, I realize that many parents need to start thinking about how their children will spend the lazy days of summer too. Of course for fun, you can visit the many local pools, beaches, and amusement parks in our wonderful area. Nevertheless, all parents need to also think about how to keep kids engaged so that they don’t lose everything they learned in the previous school year. I firmly believe summertime can be notorious for academic and social losses. In fact, research shows that school-aged children forget about 50-60% of what they learned during the school year during the summer months. First, many of the seven cities in Hampton Roads have free or low cost events with live music, crafts, movies, and games that are fun for the whole family. Also, you can plan learning opportunities and unique hands on activities that are sure to keep young minds “on” and inspired at the many beaches, pools, amusement parks, and local museums we have in our area. For example, the Hampton History Museum, the VA Aquarium, the Children’s Museum, the VA Living Museum, or the VA Air and Space Center are all great destinations. Secondly, and probably most importantly, limit the amount of time your kids watch television and play video games because this mindless time could be better spent building their love for science, reading, thinking, and problem-solving. So, start by creating a space for reading and writing, such as a small desk or comfy reading nook filled with books, activities, and thinking games. Build in at least 1 hour of reading and thinking time a day. Lastly, as much as possible, try to maintain a schedule, where everyone wakes up and goes to bed at a regular time. So, you might like to register your child(ren) for a special day or overnight summer camp at the YMCA or join a youth playgroup at your local library. And for some really creative ideas and summer camps on the Peninsula and Southside, you can also visit www.hamptonroadskids.com. The Hampton Roads Kids Directory is a wealth of information for every mom and dad who loves to keep children engaged and excited about learning and having fun.
RENEW Hampton Roads Peninsula “I have received several calls from my advertising in RENEW Magazine.”* - Steven C. Mares, MD Erase The Canvas RENEW Magazine is the only place I regularly advertise with. It has helped me with potential clients finding me, knowing who I am. RENEW Magazine has brought clients to me from Newport News, Hampton and surrounding areas. I will always be in RENEW Magazine and now in the new RENEW Fifty Plus. -Nancy P. Lewis Victorious Images
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SPRING CLEAN YOUR HEALTH
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pring is a time to reevaluate your daily routine and reduce any unnecessary clutter from your life. It is also a time to make positive changes for a happy and healthier lifestyle. Simple changes, such as resetting your sleep pattern, updating your oral care routine and refreshing your diet can result in big changes to your overall well-being. To inspire consumers and their families to get a healthy start to spring, Dr. Nancy Simpkins, Internist and Medical Advisor for the State of New Jersey, shares a few healthful tips on behalf of Colgate Total: Get moving outside: Spring is a great time to be outdoors, so ease back into your exercise routine with daily walks outside. This will help reduce stress and help lower your risk of heart disease and hypertension. Get creative and use apps to track and challenge your friends to walk at least 10,000 steps a day.
Reset your sleep pattern: With the arrival of spring come longer days and more daylight. Beat fatigue by setting a goal to keep your waking and bed time consistent even on weekends. This will help avoid mid-day burn outs while keeping your body in sync with its natural rhythms. Think about your gum health: Most people don’t realize that proper oral hygiene can be a good step toward helping to improve their overall health. In addition to brushing your teeth, make sure to take good care of your gums - they’re the foundation of a healthy mouth. Switch up your daily oral care routine by using Colgate Total’s New Gum Health Mouthwash after brushing. It has an advanced germ-fighting formula (versus non-antibacterial mouthwash) that forms a protective shield along the gum line and protects against bacteria that can cause gingivitis.
Travel healthy and be prepared: As you begin to make plans for spring and summer travel, be sure to schedule your family doctor and dentist appointments and address any issues before your trip. Compile a list of medications, unique health issues or history, and physician contact information. This will be important and save time if you end up needing healthcare while you’re away. Refresh your diet: Simple changes to your diet can bring more sustained energy and knock off a few pounds. Swap out snacks like potato chips with banana chips and replace red meat with lean protein from turkey and chicken. Also look to incorporate fresh fruits and vegetables that are in season into your diet. With these small changes to your lifestyle, you can upgrade your health for a better you. For more information on ways to spring clean your health and Colgate Total’s New Gum Health Mouthwash, visit www.ColgateTotal.com.
MAY 2015 RENEW
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MOMS IN TRAINING: 3 SANITY-SAVING TIPS FOR NEW MOTHERS
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rom feeding to diaper changing, new moms and dads are flooded with information to learn and decisions to make for their new bundles of joy. A recent survey conducted by Harris Interactive found that nearly 75 percent of moms plan to return to work post-maternity leave. What many new moms may not yet fully realize is that becoming a mother is a full time job in and of itself. Like any profession, new moms deserve training, breaks and lots of support! Tammy Gold, parenting expert and author of the new book “Secrets of the Nanny Whisperer,” shares some easy tips mothers can use to help ease the transition into their new parenting role: Fill yourself up “No mother can give 100 percent of herself, 100 percent of the time, to her children or her partner,” Gold says. “Mom needs to remember what makes her who she is and what she needs emotionally and physically to live a complete life.” Filling yourself up can come from work, volunteering, taking classes, joining online groups, being in a book club, reading, hiking, walking or working out. Do whatever it takes to “fill you up” emotionally, mentally and physically apart from your children and family. Remember: happy mommy equals a happy baby! Crack the crying code When your baby cries, it can frustrate you, prevent you from sleeping, or even make you feel like crying yourself. Figuring out why your newborn is crying can ease a lot of stress. The main causes for infant crying typically include a dirty diaper, hunger, fatigue or being too hot. However, if these are not the issues, your baby could be suffering from gas, colic or reflux. Switching to the right baby formula or modifying your own diet if breastfeeding can fix all these issues. If you’re formula feeding, try switching your baby’s formula to a “sensitive” or “gentle” type formula. These formulas have less lactose and can help to reduce gas and colic. Remember: the Food and Drug Administration (FDA) strictly regulates infant formula to keep all babies safe. So, Store Brand Formulas like Wal-Mart’s Parent’s Choice and Target’s Up & Up are nutritionally equivalent to name brands like Enfamil and Similac. By switching to store brands, families can save up to 50 percent, or up to $600 dollars a year, which can certainly help with mom’s stress level. Don’t compare “You are the best mother to your children,” Gold says. “It does not matter which moms work full time or which moms stay at home to run the ‘perfect’ home. Your children do not care what ‘other moms’ can manage or complete; they only care about you.” Believe in yourself and know that you are the best mother to your children. Be aware of the advice of others, but always trust your own gut, because you know what is best for your own children. Learn more For more information about Store Brand Formula, visit www.storebrandformula.com.
8 RENEW MAY 2015
HOTTEST HAIR TREND OF 2015: CURLS beautiful curls, but often struggle to manage them, and instead opt for flat irons or chemical straightening,” says celebrity stylist Cynthia Alvarez, a curl expert for Dove Hair. “But curls are having their moment. The secret to rediscovering a love of your curls is to keep them nourished so they are soft, smooth and defined.”
P
ack away that flat iron because curls are making a comeback. Trend watchers are praising curly hair as celebrities, politicians and even business leaders are starting to embrace their curly tresses. From runways and the big screen, to boardrooms and capitol buildings, curls are taking center stage. A third of American women have curly hair, according to Kantar Worldpanel’s Ethnic Hair Analysis. Yet a Dove Hair study found that 70 percent of women with curly hair feel they need to regularly “tame” their curls, and only 10 percent said they were proud of their curly hair.
Curly hair may vary by texture and pattern, but the common denominators seems to be dryness, frizziness and lack of moisture. Women can achieve beautiful curls when they find the right products. “No two curl patterns are the same, so it’s important that you find products specifically designed to nourish your curly hair,” Alvarez says. “I like Dove Hair’s new Quench Absolute Collection. The products, with a blend of protein, nutrients and Brazilian Buriti Oil, improve manageability, quench dryness, and smooth, strengthen and nourish curly hair.” Curls are definitely in the spotlight and with the right cut, style, products and tips women can achieve their full curl-potential.
“I work with many women who love their
Alvarez offers some tips for caring for your curly hair: • Embrace your curls. Flat, straight hair isn’t for everyone. Celebrate your natural curls and focus on keeping them healthy-looking and beautiful. • Choose products specifically designed to nourish and hydrate curly hair. Naturally wavy, curly hair needs nutrition and deep nourishment from within. • Deep condition often with a product like Dove Quench Absolute Intensive Restoration Mask. The product envelops each curl to deliver intense nourishment for a smooth and shiny finish. • Lose the terry cloth towel and switch to a micro-fiber towel that is gentler on hair and able to help dry hair faster without creating frizz. • Try a leave-in treatment like Dove Quench Absolute Supreme Creme Serum, which adds an extra layer of moisture to help fight frizz. For more curly-hair tips and products, visit www.dove.us. “At the end of the day, whether your hair is curly and bouncy or straight and sleek, you should nurture the beautiful hair you were born with,” Alvarez says. For Beauty Supplies visit Supreme Styles at 200-B Monticello Ave., Williamsburg (Near Rita’s).
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WHY DIY? PROJECTS CAN PAY YOU BACK BIG TIME
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iring professionals to get jobs done around the house may be convenient, but it can set your budget back quite a bit. Instead, consider doing it yourself - not only to save big bucks but also to showcase your creativity. Do-it-yourself (DIY) home improvement is a major trend that will pay you back many times over. Mind-healthy hobby DIYing is a hobby that many find relaxing, and can be good for the mind, body and soul. For an enjoyable diversion in your spare time, consider reinventing items around the house for a DIY project that you and the whole family can appreciate. Have an old dresser that could use a bit of TLC? Add a coat of paint in your favorite color and updated hardware to make it look brand new. The once impressive chair that your parents passed down may also be in need of a makeover - find a fabulous fabric that matches your design style and use it to reupholster the seat for a fresh look. These projects will not only look good, but will provide a great sense of accomplishment every time you look at them.
most impressive DIY painting project will win a $5,000 grand prize, while second place collects $2,500, and third place earns $1,000. To enter, document the before, during and after process using a FrogTape product and enter by July 1. Entrants can be as creative as they please with their full room transformations by painting walls, floors, accessories, furniture and more. To enter and see the official rules, visit frogtape.com/ earnyourstripes. The prize money could do more than just reward and acknowledge your hard work - you can invest it in your next DIY project. Saving money By upcycling items instead of buying brand new, you can save hundreds and even thousands of dollars. In addition, perusing through thrift shops can reveal hidden houseware gems with high potential. Adding your special, creative touch to these items will make them one-of-kind. Some home improvement tasks on your checklist may also be more feasible to DIY than you think. Those closet shelves you’ve been pondering or that patio flower garden you’ve dreamed of can come to fruition in just a weekend; with a little research and the right supplies. However, for the more technical work such as plumbing, structural and electrical work, you may want to enlist a professional for the job. Make money
Win cash from contests To give homeowners the encouragement to turn their Pinterest board inspiration into a reality, FrogTape brand painter’s tape invites DIYers to submit their painting projects for the fifth annual Earn Your Stripes room makeover contest. The
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As social media has surged in popularity over the last 10 years, so have independent businesses. Pinterest, Instagram and Facebook all provide a platform for self-promotion and many DIYers have used this to their advantage to display their projects for sale. In addition to selling via social media, many opt to sell on websites such as Etsy or Ebay. These websites provide a win-win situation for both the consumer and the DIYer, as the buyer can often request custom items for special occasions typically unavailable at retail stores. Plus, the seller
is able to earn cash based solely on their crafting talents. DIYers can also expand their business and increase profit by creating a blog with tutorials on how they completed certain projects. It takes a lot of passion and patience, but if the website garners a sizable audience, bloggers can make a living from advertising and sponsorships on their site. Bloggers may also have the opportunity to partner with a corporation to use their product in various posts in exchange for compensation. There are infinite reasons to venture down the DIY path. In addition to cost savings and the rewarding satisfaction of creating pieces on your own, there’s always potential to turn your passion into profit. For more inspiration, visit frogtape.com.
Why you should consider the Mediterranean Diet
tough for some people to strictly adhere to it.” Howard says even if you can’t strictly follow the Mediterranean diet, everyone should try to incorporate as many aspects of it as they can into their daily diet. “Substituting things in your diet that you know aren’t the healthiest choices and replacing them with foods found in the Mediterranean diet is a smart decision,” Howard says. “And, it may help you begin the process of moving away from an unhealthy diet and towards one that has been proven repeatedly to have benefits. “Choosing foods from the Mediterranean diet is definitely a step in the right direction.”
A
healthy diet can be the foundation of a healthy life. While there are many food choices and diet options, one diet consistently grabs the attention of researchers. “The Mediterranean diet has been, and continues to be, studied widely,” says physician assistant Tricia A. Howard, a faculty member at South University, Savannah’s College of Health Professions. “I would recommend considering the Mediterranean diet to anyone who wants to make a healthy lifestyle change.” The Mediterranean diet is named after the geographical part of the world where most people consume plentiful amounts of fruits, vegetables, olive oil, nuts and fish. “This is a diet high in antioxidants and antiinflammatories, which have many important health benefits,” explains Howard. Some of the benefits of the Mediterranean diet can be seen quickly. Howard says many
patients see improvement in cholesterol levels and begin to lose weight within a few months of adopting the diet. Numerous research studies show that the long-term benefits include a decreased risk of heart disease and some types of cancer.
Visit Stick Kabobs located by The Fresh Market on Monticello to enjoy Mediterranean food at it’s best and for a special price of only $9.99 for the Lunch Combo! (See Ad Below)
See suprograms.info for program duration, tuition, fees, and other costs, median debt, federal salary data, alumni success, and other important info. Programs, credential levels, technology, and scheduling options are subject But Howard cautions that the Mediterranean diet to change. 709 Mall Boulevard, Savannah, Ga. 31406 ¬©2014 South University. Our email is not about quick fixes. Instead, it is a lifestyle address is csprogramadmin@edmc.edu. change that you need to follow consistently for years in order to reap all the benefits. “To get the many health benefits numerous researchers have found come with this diet, you must commit to it,” Howard explains. “Following this diet and benefiting from it is really about deciding that you are ready to take control of your health and about being willing to make substantial changes in how you eat and what you cook. “A lot of wonderful foods are included in the Mediterranean diet,” says Howard. “But, red meat is not part of the diet, and that can make it
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MAY 2015 RENEW
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Simple Accents Awaken your senses & brighten your home
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mall details and accent pieces can make a big difference when it comes to dressing up your home. However, adding a touch of personal style doesn’t have to break the bank; you can actually make a big difference by adding simple, practical and inexpensive accents in every room. In the living room An easy way to add character to your main living space is to incorporate pieces that tell a story. Treasured mementos from a special vacation or frames filled with pictures of your loved ones give a personal touch to the room, while giving guests a deeper glimpse at the things that matter most to you. Another strategy for smart accessorizing is using items that do double duty, such as adding a pretty wax candle that brings an inviting scent and look to the room, or a decorative throw blanket that adds both a pop of color and some cozy warmth. In the guest bath Small accents can make a big difference when it comes to dressing up a guest bathroom.
When space is a concern, it is important to focus on function while adding attractive touches that express your own personal style. Try Softsoap’s new Fragrant Foaming Collection Liquid Hand Soap line. The beautiful packaging will brighten and beautify your sink, while enticing (Family Features) scents of Jasmine & White Cotton, Whipped Cocoa Butter and Kitchen Citrus Bliss provide an indulgent hand washing experience. In the bedroom In the sanctuary of your bedroom, keep your focus on comfort. Plump pillows in a variety of shapes and colors add flair to basic bedding. If you’re hesitant about patterns, try incorporating
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a bold design through an accent piece such as a lamp shade for a big impact that won’t overpower the room. Add a stack of your favorite books on the nightstand or a pretty box to hold trinkets or jewelry to help bring a unique look to a space that is all your own. In the kitchen Dressing up the heart of the home can be as simple as placing a bouquet of flowers or a decorative hand soap by your kitchen sink. One option is Softsoap’s Fragrant Foaming Collection liquid hand soap in Kitchen Citrus Bliss. Its colorful, inviting packaging and crisp, sun-drenched aroma invigorates every hand wash, while lush foam gently cleans and soothes skin. On the counters, keep clutter to a minimum and add a touch of color with a simple clear or wooden bowl filled with your favorite seasonal fruit. To find more inspiration and ideas, visit www.softsoap.com.
12 RENEW MAY 2015
5 SIMPLE WAYS TO DISCONNECT & ENJOY 15 MINUTES OF ‘ME TIME’
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mericans rarely take the time to unplug during the work day. In fact, we spend just short of half the day in front of some type of screen, according to research by the Kaiser Family Foundation.
The health benefits of relaxing away from digital technology are well documented, but it still is a challenge for many to find some time for themselves. If you find yourself in this category, consider scheduling a 15 minute break every morning and afternoon. It will be quality me-time, and before you know it, those 15 minutes will become a welcomed break each and every day. Here are five simple ways you can turn just 15 minutes into an actual break that will help refresh your whole day - and may just make you more productive. Enjoy tea time: In under 15 minutes, you can brew and enjoy a cup of tea. Choose your favorite ceramic mug, add hot water, and let your Tetley Black and Green tea bag steep for two minutes while you take a breath. No peeking at your screen while your steeping! Tetley Black and Green tea is a smart choice, since it does double duty while you take a break, offering the benefits of green tea with the rich, smooth flavor of black tea. So savor the experience and the tea - and disconnect and focus your energy on yourself until your cup is empty. Meditation: Meditation is a great way to slow the heart, calm the mind and recharge the batteries. Just 15 minutes of meditation can help you improve your focus and reduce stress, bringing your energy back so you can accomplish everything on your to-do list. Follow along with a guided meditation on YouTube to help get started. Take a walk: Get yourself out of your home or office for 15 minutes of fresh air. Pack a pair of sneakers and set a daily appointment on your calendar. Go around the block, or pick up the pace a bit and go for the mile. By removing yourself from your working environment, you can help your brain concentrate better when you return. Play with a pet: Four-legged family members can quickly bring a smile to your face during a 15-minute break for playtime. Even sitting still and scratching Fido or Fluffy behind the ears can help calm you down and lift your spirits. Plus, your pet will certainly reward you with love and affection. Stretch out the kinks: Sitting still for too long can leave your body achy and sapped for energy. Do some desk exercises to get your blood moving, like rising up to your tiptoes for a full-body stretch. Close your office door and put your phone on do not disturb to get the break you need. A couple of yoga moves are also an option, and can help relieve any neck or back tension that might be distracting you from your work. If you start scheduling these 15-minute breaks, you’ll soon notice they become automatic, and you’ll start to look forward to the times of the day when you can pull the plug and enjoy some time to yourself.
MAY 2015 RENEW
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ACTRESS BRENDA STRONG HAS ‘THE OTHER TALK’ (BPT)
Serving Hampton Roads for 35 years!
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ifty is a major milestone in a woman’s life: from physical changes, to becoming an empty-nester, to new homes or careers, it can be a time to re-focus on one’s self and gain a new sense of freedom. During this time, one change that women may not anticipate is postmenopause. “Until recently, I was unaware that many women are uncomfortable or embarrassed to discuss symptoms of postmenopause, and therefore, suffer in silence,” says Emmy-nominated actress Brenda Strong, who is known for her roles on Desperate Housewives and Dallas. “That’s why I welcomed the opportunity to work with Pfizer on the Let’s Talk About Change campaign to help transform the way we think and talk about postmenopause and empower women to take action to find relief.” As part of the “Let’s Talk About Change” campaign, Strong is featured in the short video, “The Other Talk,” which uses humor to help raise awareness about the symptoms that occur during menopause and postmenopause. Strong encourages women to change the conversation about women’s sexual health and postmenopause, and start an open and honest dialogue about what they’re experiencing.
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She also encourages women to take the following steps to help manage the physical changes that happen after menopause and change their mindset about aging and postmenopause. Learn the facts about symptoms Menopause is a time of natural change in a woman’s life when her body stops producing estrogen, typically around age 51. While most postmenopausal women are aware of hot flashes, night sweats and mood swings, fewer have heard of the symptoms of postmenopausal vaginal atrophy, which include vaginal burning, itching and dryness, increased urgency in urination and painful sexual intercourse. With the average age of menopause at 51, women living into their 80s are living nearly one-third of their lives in postmenopause. There are many ways to manage symptoms, including medications and lifestyle changes. Start open and honest conversations These changes are perfectly normal, and in fact, at least one-third of women experience some vaginal symptoms after menopause. Women should be open and honest with their partner and describe their symptoms in detail with a healthcare professional to find the treatment that’s best for them.
“It’s important to remember vaginal atrophy is a treatable, medical condition and women don’t need to suffer in silence,” says Dr. Michelle Warren, NAMS certified menopause practitioner and founder and medical director at the Center for Menopause, Hormonal Disorders and Women’s Health in New York City. “Don’t wait - if you’re experiencing postmenopausal symptoms you should have a conversation with your partner so they understand what you’re experiencing and talk to a healthcare professional to find the treatment you need.” Keep a sense of humor Postmenopause is a normal, natural event - not a disease or life-threatening condition, so why not have a little fun with it? Laughter has been shown to be a form of stress relief and may help improve one’s mood and well-being. Everyone has moments when they feel embarrassed or selfconscious, but laughing can help turn a negative into a positive. To watch and share the funny video, “The Other Talk,” visit www.YouTube.com/ LetsTalkAboutChange. Tips for women to get the conversation started with their doctor and partner as well as more information about postmenopause, visit: www.LetsTalkAboutChange.com. The health information contained herein is provided for educational purposes only and is not intended to replace discussions with a healthcare provider. All decisions regarding patient care must be made with a healthcare provider, considering the unique characteristics of the patient. The information provided is intended only for residents of the United States.
5 HOME-IMPROVEMENT PROJECTS TO HELP SELL YOUR HOME
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he real estate market has improved across much of the country, but homeowners thinking about listing their homes this summer need to stay competitive to attract buyers. Buyers are looking for long-term homes, ones they want to stay in for years while raising their children, or settling down and retiring. To prepare your home for listing - or simply to enjoy it a few years longer - check out these top five home improvement projects you can do yourself to make your home more attractive to buyers: 1. Give the front door a new look - The front door sets the tone for your home’s curb appeal and security, and it signals how well you maintain everything else. Buyers will be walking into your home via the front door, so be sure to give them a good first impression. If your door is in good shape, you might just need to give it a refreshing new coat of paint or new hardware. But if it’s seen some wear and tear over the years, consider replacing it with a steel door - one that will show buyers your home is safe. 2. Update the most-used entryway - While the front door needs curb appeal, the garage door is traditionally the most-used door in the home. Old wooden garage doors will start to sag and the paint will peel, giving your home a rundown look. Replacing this door with an insulated steel door will not only improve the exterior look of your home, but also keep the garage space warmer. Finishing off the garage can also be a big draw for buyers, but you probably won’t be able to recoup as much of the expense as you would by replacing only the garage door. 3. Add additional living space - You might not think about adding a deck as the same thing as adding an extra room to the house, but if you’re selling your home during the warmer months, that’s how buyers will see it. They’ll be able to picture themselves enjoying breakfast and picnic dinners outside, or curling up on a
lounge chair with a good book on a summer afternoon. To make your deck a good selling feature, consider using ProWood Dura Color, a color-treated wood that retains its color for years. This means your buyers can easily move into your house and can enjoy the space without the annual chore of staining. Realtor.com estimates that homeowners can recoup 87 percent of the investment of adding a deck when they sell. 4. Create a bathroom retreat - As the smallest room in the house, the bathroom tends to cost the least to remodel. If you have a guest or master bath that can use a little help to transform into a relaxing oasis, take the opportunity to replace the flooring, add cushy rugs, paint the walls and replace the accessories with more modern styles. Faucets, showerheads, the mirror and even the toilet can all be upgraded with water-saving and stylish designs. Buyers will take note of a maintenance-free bath, making your home one they’ll remember as movein ready.
5. Turn the backyard into a private paradise Buyers will be visualizing themselves in your backyard when touring your home. They’re looking to see how quiet and secure the space is. Consider adding a beautiful wooden fence to enhance the privacy. It will make the home attractive to families with children and pets, and for couples who aren’t interested in having a conversation with the neighbors every time they go outside. To make your fence an attractive selling feature of the home, consider using ProWood Dura Color fence pickets or pre-built panels. The cedar-tone or redwood-tone colorant driven deep into the wood fibers will stand up to the sun’s harsh rays and won’t gray out over time, unlike cedar fencing. You can match it to the deck coloring for a beautiful accent look that connects the colors in your backyard.
Buying or selling a home requires an expert! Please let me use my 15 years in real estate, and make it “my business” to help you sell or buy a home. Certified in Home Staging, I can really help OWNERS prepare their homes for the market. Whether you are a first time BUYER, downsizing or upgrading, etc., please let me help YOU see the vision of what your new home could be in its best light! Call, text or email me, Leslie Pearce
Leslie Pearce REALTOR® Licensed in VA & NC
757-229-4400 office 757-503-2728 cell 5234 - 110 Monticello Ave Williamsburg, VA 23188 757-229-4400 office 757-503-2728 cell leslie.pearce@longandfoster.com MAY 2015 RENEW
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THE STATE OF MOTHERHOOD & THE 21ST CENTURY MOM
Tatrece Dunl ap Swann
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otherhood is an awesome, overwhelming and often thankless job that really is full of blessings as well as demands. As I continue to grow in the role of a mom, I recognize that through every challenge, there is a lesson to be learned. One of the greatest gifts God has given us is the ability to be a mom, but even with that gift, we don’t always feel adequate to effectively carry out the role….if I may speak for myself. Have you ever wondered where the instruction book is located; or in the case of the millennial mom, the nearest parenting website? The fact is that while there are resources that provide general information and guidance on health and wellness, it’s the maternal instinct of a mom that guides us through those moments when your child has had their feelings hurt, or needs advice on matters of the heart that no book can give you. It’s in those moments where you have to have a connection with your child that fosters open communication. While
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the average age of a first time mom has increased, parenting styles have evolved from one generation to the next, and there are some things a book just won’t tell you. Studies show that with millennials, ages 18-32 year olds, the average age of a first time mom in the U.S. is approximately 26 years old. These account for the nearly 83% of the births in the U.S. per year. Some of the statistics show that the demands of being a U.S. mom carry a tremendous amount of responsibility. She’s much more likely to work than her own mom was showing that 65% of women with children under 6 years old work. That’s about 2 times more than the previous generation. We’ve heard the adage, that it takes a village to raise a child; millennial mom feels that she needs to build her own village, because 52% feel that extended family is less likely to live nearby; though 62% say dads are pitching in. While we
see that as an increase from the previous generation, statistics show that millennials feel that she’s a one woman with 61% of births to moms are to unmarried women. Although there are clear differences between the millennial mom, and the previous generation mom, the one thing I know for sure is that the basic qualities for motherhood haven’t changed. There’s no such thing as the ‘supermom’, and that title is nearly impossible to obtain yet maintain, so figure out what works for you and your kids, and learning to trust yourself is the best way to determine if you’re actually being a good mother. Here’s the quality I’ve found works best, good ole fashion LOVE! Happy Mother’s Day!
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A PERSONAL JOURNEY OF REMEMBRANCE “Many have made the ultimate sacrifice, including more than 150 women who have given their lives in Iraq and Afghanistan - patriots whose sacrifices show that valor knows no gender.� - President Barack Obama, January 24, 2013 For as long as this country has been fighting wars, at home or abroad, women have been injured and killed in combat zones. Valor Run honors those women, now 160, who made the ultimate sacrifice in Iraq and Afghanistan as well as the families they left behind. Valor Run began as a personal journey of remembrance for U.S. Navy Captain Nancy Lacore. After serving in Afghanistan from 2011-2012, she came up with the idea of running one mile for every woman killed in the Global War on Terror. She ran 160 miles in 160 hours (6 1/2 days) in October 2014. This inaugural Valor Run brought the sacrifice of our women warriors to the forefront of American minds and raised over $33,000 for two nonprofits organizations: The Women in Military Service for America Memorial Foundation (which keeps alive the memory of the fallen women) and Wounded Wear (which serves families of the fallen). The Women in Military Service for America Memorial Foundation is now the Sponsor of the May 17th Valor Run.
CAPT Nancy Lacore, Founder & President VALOR RUN, INC.
CAPT Nancy Lacore currently has 25 years of active and reserve service in the Navy and is the wife of an active duty helicopter pilot and mother of six. For more information: www.valorrun.org or wwww.facebook.com/valorrun
Valor Run 10 Miler / 5K May 17, 2105 First Landing State Park Virginia Beach Registration: (entry, T-shirt, medal, post-race refreshment) $35 pre-registered online before May 8 or by mail (postmarked May 8) $45 May 9-16 online and same day (T-shirt not guaranteed) Time: 7:30 Same day registration/packet pick up First Landing 8:30 10 miler / 5K race start 9:30 Awards 5K 11:00 Awards 10 miler
Online Registration at https:// www.raceit.com/ Register/?event= 31773 CAPT Nancy Lacore Training for 2014 Valor Run MAY 2015 RENEW
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Modern Tuna-Pasta Casserole Serves 4; 1 1/2 cups per serving This casserole, brimming with veggies and whole grains, is so tasty and easy to put together that it’s likely to become a weekly tradition. 4 ounces dried whole-wheat rotini (about 1 1/2 cups) Cooking spray 1 16-ounce bag frozen mixed vegetables, such as a carrot, broccoli, and cauliflower blend, thawed 2 5.5-ounce cans low-sodium chunk light tuna, packed in water, flaked 1 10.75-ounce can low-fat condensed cream of chicken soup (lowest sodium available) 1/2 cup chopped bottled roasted red bell peppers, rinsed before chopping 1/2 cup fat-free half-and-half 1 teaspoon all-purpose seasoning blend 3/4 cup lightly crushed (about 1/4-inch pieces) low-sodium whole-grain crackers (about 34 squares) 1/4 cup shredded or grated Parmesan cheese Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Transfer to a large bowl. Meanwhile, preheat the oven to 350°F. Lightly spray a 2-quart glass casserole dish with cooking spray. Stir the mixed vegetables, tuna, soup, roasted peppers, half-and-half, and seasoning blend into the pasta until combined. Transfer to the casserole dish. Sprinkle with the crackers and Parmesan. Bake, uncovered, for 25 to 30 minutes, or until the casserole is warmed through and the topping is golden brown. Cook’s Tip: With the variety of frozen mixed vegetable blends available to choose from, you can easily incorporate new tastes into this casserole. You can also change the flavor of the sauce by substituting low-fat condensed cream of mushroom or celery soup for the chicken soup, always choosing the lowest-sodium product available. NUTRITION ANALYSIS (per serving) Calories 400 Total Fat 7.0 g Saturated Fat 2.5 g Trans Fat 0.0 g Polyunsaturated Fat 2.0 g Monounsaturated Fat 2.0 g
Ramada Hotel & Conference Center
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Cholesterol Sodium Carbohydrates Fiber Sugars Protein
30 mg 537 mg 52 g 8g 7g 32 g
Dietary Exchanges: 3 starch, 1 1/2 vegetable, 3 lean meat
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This recipe is brought to you by the American Heart Association’s Food Certification Program. Recipe copyright © 2008 American Heart Association. For more information heart-healthy grocery shopping, visit heartcheckmark.org.
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