Panache Vue' Tampa Bay Magazine June 2015

June 2015

ADVANCES IN ORTHODONTICS FARMERS MARKET

TIPS

FACE OFF: BOTOX VS. DYSPORT VS. XEOMIN

PILATES FOR PRE & POST REHAB

HEALTHY or HARMFUL? Dangers of the Modern American Diet www.PanacheVue.com

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WHAT DO DOCTORS DO WHEN THEY HAVE NECK OR BACK PAIN?

L

ast month, a local orthopedic doctor came into our office looking for a solution. He said that he had seen too many patients with failed back surgery and when he started experiencing low back pain and sciatica, he was NOT willing to even consider surgery as an option. After hearing from a few of our patients that our non-surgical spinal decompression saved them from surgery, he was interested to learn more.

Every single patient that walks through our doors, regardless of background, undergoes an extensive consultation, thorough review of MRI’s, and a full set of x-rays if they are medically necessary. Only then do we determine whether or not they are a good candidate for non-surgical spinal decompression and make the decision of whether or not to take on their case.

ARE YOU OUR IDEAL CANDIDATE?

If you experience any of the following in your neck or back then most likely you are suffering due to a bulging or herniated disc: • Back pain due to sciatica • Sleepless nights • Back or neck injury as the result of an accident • Back or leg pain when seated • Numbness in your hands or toes • Degenerative disc disease • Herniated and bulging discs • Toothache like pain that goes down your leg or in one of your buttocks DRX9000

Dr. Carl Conforti, D.C. Dr. Todd Bodanza, D.C. & Dr. Damien Rogers, D.C.

• Relapse of neck or back pain following surgery

FINALLY, A SOLUTION!

Most patients that come to us with herniated and bulging discs tell the same story. They have been given a few options: • Deal with the pain • Physical Therapy • Exercise • Pain Medications • Harmful Shots • Painful Surgery The majority of the people who come to our office have tried one or 3 of these options or are afraid to try anything because of the side effects. Whichever situation you have found yourself in, you owe it to yourself to learn more about our State of the Art Non-Surgical Spinal Decompression treatment for neck and back pain sufferers caused by bulging, herniated, or squashed discs.

HOW DOES THE MACHINE WORK?

Last time you were in excruciating pain, you probably thought to yourself “I wish someone could grab my arms and legs and pull me apart and everything would feel so much better.”

Well the team of scientists, neurosurgeons, and engineers that developed the DRX9000 came up with just that. A machine that stretches the discs to a certain point that causes a drop in pressure inside the disc caus-

ing the herniation to suck back in.

In our offices, we have treated thousands of patients with our non-surgical DRX with remarkable results. There are only a small percentage of people that are not right for our treatment, and with your complimentary consultation, we will determine if your case is right.

SINCE WE ARE DETERMINED TO PUT AN END TO UNNECESSARY NECK AND BACK SURGERIES, WE ARE OFFERING

THE FREE BULGING AND HERNIATED DISC ASSESSMENT

($195 VALUE)

NO CHARGE AT ALL!! And we WILL determine if you qualify for this state of the art technology. We do not let anyone leave our office wondering if our treatment could have helped you get rid of your pain.

During your candidate assessment, we will target all of the factors necessary to qualify you for the treatment that will save you from harmful shots and surgeries.

THE PATIENT AND ANY OTHER PERSON RESPONSIBLE FOR PAYMENT HAS THE RIGHT TO REFUSE TO PAY, CANCEL PAYMENT FOR ANY OTHER SERVICE, EXAMINATIONS OR TREATMENT WHICH IS PERFORMED AS A RESULT OF AND WITHIN 72 HOURS OF RESPONDING TO THE ADVERTISEMENT FOR THE DISCOUNTED SERVICE.

OFFER EXPIRES 07-15-15

WITH 3 TAMPA BAY AREA LOCATIONS TO SERVE YOU: Pinellas Conforti Chiropractic & Wellness 4040 Tampa Rd Oldsmar, FL 34677

2

813.749.8331

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Pasco Conforti’s Crossroads 1811 Healthcare Dr Trinity, FL 34655

727.376.9611

Hillsborough Benttree Clinic 10935 N. Dale Mabry Tampa, FL 33618

813.969.2225

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JUNE 2015

FEATURES

18 08/IT’S TIME TO FOCUS ON HEATH CARE…NOT SICK CARE 18/PILATES FOR PRE AND POST REHAB

20

20/BOHO CHIC

June 2015

ADVANCES IN ORTHODONTICS

26/PROTEIN POWER

FARMERS MARKET

TIPS

30/EXERCISE FOR A HEALTHIER LIVER

4

PANACHE VUE’

DYSPORT VS. XEOMIN

PILATES FOR PRE & POST REHAB

32/DON’T SKIP MEALS 34/FARMERS MARKET TIPS

FACE OFF: BOTOX VS.

34

HEALTHY or HARMFUL? Dangers of the Modern American Diet www.PanacheVue.com

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$8 Dysport pluu $75 off youu fiit treatment*

............................................ www.PanacheVue.com

*call 813.874.2332 to learn more | valid through 6/30/15

PANACHE VUE’

5

DEPARTMENTS JUNE 2015

VOLUME 6, ISSUE 5 JUNE 2015 Publisher | Editor In Chief Nina Stanley Executive Art Director Shaun Drees Fashion Editor Dali Hernandez Photographer | Photo Editor Lisa Sibley Media Consultants Tallia Keene Milinda O’Daniel Erica Turchin

24

IT | Social Media Director Jason Longo Founder | CEO Nina Stanley

22

38

HEALTH & WELLNESS

HOME

07/Advances in Orthodontics

23/Recycled Paper Countertops, Why Not?

02/What Do Doctors Do When They Have Neck or Back Pain

22/Sweet Bedroom Suites

11/Healthy or Harmful?

Dangers of the Modern American Diet

FITNESS

13/Yeah…Summer Is Here!!

15/Face Off: Botox vs. Dysport vs. Xeomin

24/It’s The Kill Thing

36/Water Fitness Benefits

BEAUTY

28/One Size Doesn’t Fit All

16/Beauty and the Summer Beat

29/Bald But Plucky

17/Ask Andrew Ashton

TRAVEL

38/Former Yugoslavia’s Small Countries Yield Big Discoveries 6

PANACHE VUE’

CONTRIBUTING WRITERS Andrew Ashton Dr. Laurie De Luca Dr. Paul Duryea Valerie Kelley Dr. Cesar Lara Dr. Larry Lieberman Dana Martinez Gene McDonald Francis Toscano Raye Toscano Patricia Welter Panache Vue’ Magazine PO Box 14033 Clearwater, FL 33766 Telephone: 727- 459-2361 Letters to the Editor: editor@panachevue.com Advertising Inquiries: advertising@panachevue.com www.PanacheVue.com Panache Vue’ Magazine is published by Panache Group. All rights reserved. Copyright 2008-2015.

Reproduction of or use of editorial, pictorial, digital, advertising or design content in any manner is strictly prohibited without written permission of the publisher.

Panache Vue’ Magazine is not responsible for statements made by advertisers and writers.

HEALTH

ADVANCES IN ORTHODONTICS

T

Dr. Paul R. Duryea, DDS, MS

he practice of Orthodontics has radically changed in the past few years. It was common to find patients complaining of how their teeth were sore after an orthodontic adjustment (tightening). Things have changed for the better with the use of a wide variety of exotic alloys in arch wire construction. The ability to use much gentler forces to affect tooth movement has made this “pain” a thing of the past We now also offer “Gold plated” Braces. (Midas Brackets tm) You say GOLD Plated? Yes they were originally developed for patients that have nickel allergies and could not undergo treatment due to this allergy.

A secondary advantage of using gold

is its esthetic value. We have always thought that gold braces would be extremely noticeable. This has proved to be the complete opposite. Due to the gold color being in the same color family as skin tones it actually is less noticeable than traditional silver braces and has a much softer appearance in the mouth.

The use of aligners to straighten teeth is a concept around for about 15 years but has come into its own right with the introduction of Invisalign tm. All of these advances have made Orthodontics a more comfortable and more esthetic treatment.

Please call our office for a no charge evaluation to see if Orthodontics can improve your smile.

Let’s Get Something

Straight!

Dr. Paul R. Duryea, DDS, MS Practice Limited to Orthodontics

Schedule Your Complimentary Consultation Today!

We offer Metal • Gold Ceramic & Invisible Braces Preferred Provider for Invisalign

(727)785-8847• www.duryeaortho.com • 2595 Tampa Rd. • Suite l www.PanacheVue.com

• Palm Harbor PANACHE VUE’

7

HEALTH

IT'S TIME TO FOCUS ON HEALTH CARE...

Not Sick Care

T

here has become an inexhaustible amount of medical technology and natural cures claiming to either get you well or enhance your health in some way. But although billions of dollars are being spent and more and more doctors and specialists are going into practice every year, the amount of illness, depression, disease and the number of people on prescriptions dramatically increase every year. America has become one of the sickest countries in the world.

When it comes to health, medical tech-

8

PANACHE VUE’

nology and natural cures obviously are not working out.

The failure of our health care system has made alternatives to medicine very popular. Studies done at Harvard show that more visits were made to alternative health care providers during the last several years than were made to medical doctors. The vast majority of these visits were made to chiropractors.

Chiropractic schools are beginning to open up at major universities. Today, chiropractic’s scientific and clinical research

has become recognized and published in leading medical and scientific journals.

Most professional and Olympic teams now either hire or work with a chiropractor to improve performance, recover from injury, and keep their players healthier.

For someone to say they do not believe in chiropractic just shows ignorance of a chiropractor’s training, methodology, research, and proven success rate.

Chiropractic is the only health care system designed to maximize the natural strength of the human body and its

ability to heal itself without the use of drugs, “natural cures,” surgery, or medical technology.

The spine and nervous system totally control all function and healing in a human body. The reason you can eat, breathe, hear, see, sleep, and walk is because the spine and nervous system transmit the commands from the brain to the body. If you think about it, the body is actually kind of stupid. The body does not know what to do unless it is told what to do. This being the case, the best way to hurt someone is to hurt his or her spine and nervous system. Slips, falls, accidents, childhood mishaps, sports injuries, poor posture, hard work conditions, stress, and even the birth process can cause spinal misalignment that leads to damage or interference within the nervous system. Research has shown that these misalignments are the leading cause of many of the unwanted conditions, illnesses, and diseases people suffer from every day.

Chiropractors perform spinal adjustments that do not crack or loosen the spine to relieve tension and pain, as many people may think. Chiropractors gently adjust the spine and posture to correct spinal misalignment and remove any interference to the nervous system to allow patients of all ages to heal and regain normal function and optimum health.

While prescriptions and over the

counter medications have become the leading cause of death in America, chiropractic is safe. It is so safe that doctors of chiropractic pay only a fraction of what medical doctors pay for insurance (As little as $900/yr for chiropractors vs. $25,000 – 125,000/yr for medical doctors).

There is only one healer. It is not a pill, a shot, a vitamin, an herb, a magnet, a medical technology, or a doctor of any kind. It is the body. Chiropractic does not treat the symptom or the disease. Chiropractic does not cure the disease because this can be done only by the natural intelligence from within. Nature needs no help to get you well or keep you well. It just needs no interference. Chiropractic seeks to remove this interference.

Today, more than 6 million chiropractic adjustments are performed on families each week making chiropractic the leading alternative form of health care and the number one profession in the world for restoring well being to mankind.

In our offices throughout Tampa Bay, our doctors work together to ensure that all of our patients receive whole health chiropractic care. Regular adjustments are very important to providing your body the ability to function and heal at 100%, but we also focus on whole health roles of nutrition, exercise, avoiding toxins, and maximizing your mental balance.

(Credit: Maximized Living)

Dr. Carl Conforti, D.C.

By providing whole health wellness care our patient are truly WELL. Let us show you the difference in tradition chiropractic care and corrective chiropractic care today.

$27 NEW PATIENT EXAM

($295 value) Includes exam, x-rays (if necessary), and consultation with our team of doctors.

CHIRO OFFER EXPIRES 07-15-15.

THE PATIENT & ANY OTHER PERSON RESPONSIBLE FOR PAYMENT HAS A RIGHT TO REFUSE PAY, CANCEL PAYMENT, OR BE REIMBURSED FOR ANY PAYMENT OR ANY OTHER SERVICE, EXAMINATION, OR TREATMENT WHICH IS PERFORMED AS A RESULT OF AND WITHIN 72 HOURS OF RESPONDING TO THE FREE, DISCOUNTED, OR REDUCED FEE, SERVICE, EXAMINATION OR TREATMENT.

WITH 6 TAMPA BAY AREA LOCATIONS TO SERVE YOU 4040 Tampa Road Oldsmar, FL 34677

813.818.7499

1811 Healthcare Drive Trinity, FL 34655

727.376.9611

10935 N Dale Mabry Tampa, FL 33618

813.969.2225

“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.” -Thomas Edison www.PanacheVue.com

2312 Crestover Lane Ste. #102 Wesley Chapel 33544

813.994.6111

902 W. Lumsden Road #104 Brandon, FL 33511

813.574.9206

1502 S. MacDill Ave. Tampa, FL 33629

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Conforti

CHIROPRACTIC

AND WELLNESS CENTER, INC. www.confortichiropractic.com PANACHE VUE’

9

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June 2015

is for you!

ADVANCES IN ORTHODONTICS FARMERS MARKET

TIPS

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DYSPORT VS. XEOMIN

PILATES FOR PRE & POST REHAB

727.459.2361 Email Us At:

FACE OFF: BOTOX VS.

HEALTHY or HARMFUL? Dangers of the Modern American Diet www.PanacheVue.com

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HEALTH

HEALTHY OR HARMFUL?

Dangers of the Modern American Diet

T

he Greek physician Hippocrates said “Let food be thy medicine and medicine be thy food.” Over two millennia later, our culture often uses food to harm instead of heal. This article will review the major problems with our food sources, as well as offer practical solutions for making healthier, safer food choices.

ANIMALS: Antibiotics are fed to animals to make them grow faster, and to keep them healthy in crowded, dirty living conditions. Transmitted in our meat, antibiotics affect human immune systems by creating bacterial resistance. Antibiotics are valuable medical tools, and resistance makes it more difficult to treat life-threatening infections.

Hormones are also given to animals to make them grow faster, as well as to increase their milk production for dairy products. These hormones make their way into our bodies, where they affect healthy hormonal balance and create inflammation. Hormones given to animals have been linked to various cancers, as well as reproductive and developmental problems.

Children and pregnant mothers are considered especially susceptible to negative hormonal effects.

A Low-Quality Diet is unfortunately the standard for most farm-raised animals in our country today. Animals are primarily fed corn and soy, which are not consistent with their natural diets. What an animal eats, we ultimately eat too. Animals are less healthy on such diets, which perpetuates the need for the antibiotics and hormones mentioned above. Additional repercussions of corn and soy are discussed in more detail below.

Inhumane Conditions create poor animal health, and perpetuate the need for hormones and antibiotics, to deal with filthy living environments. These conditions cause an increase in adrenaline and cortisol, which subsequently creates in-

www.PanacheVue.com

César A. Lara, M.D.

flammation in humans. There is of course an ethical component to inhumane animal treatment as well.

PLANTS Genetically Modified Organisms are present in an estimated 80% of conventionally processed foods. GMOs are artificially manipulated in laboratory settings, and go beyond the natural crossbreeding that occurs in nature. Such manipulation is typically done for pesticide resistance, and claims to increase nutritional value or product yield remain unproven. GMOs are dangerous because they cause higher exposure to food allergies, increase pesticide use, and can be less nutritious.

Corn and Soy are heavily used as animal feed, and are dominant ingredients in processed foods, such as high fructose corn syrup, soybean oil, and soy lecithin.

Soy increases estrogen levels, which can contribute to hormonal imbalances. Corn is often genetically modified or of very little nutritional value, and the composition of high fructose corn syrup in particular has played a large role in the rise of obesity in the last several decades.

Year-Round, All-Market Availability of produce severely affects the quality and nutrient level of our fruits and vegetables.

Plants naturally have a local area and a season to which they are best suited. For example, tomatoes need a warm climate with a long growing season. To purchase a tomato during a northern winter, this fruit might be cut green in order to withstand thousands of miles of transit, and may have been gassed at a local distributing center. The tomato may look bright and beautiful, but its taste and nutritional quality suffer greatly in the process.

PACKAGING BPAs in our plastic containers are harmful chemical contaminants to our bodies.

Packaging Waste ends up clogging landfills, where chemicals from this packaging can leach into our soil and water sources.

Studies indicate that the way we eat today is linked to higher incidences of cancer, obesity, diabetes, infertility, birth defects, Parkinson’s disease, and even autism. Two-thirds of our society is overweight, and arthritis, dementia, and Alzheimer’s are on the rise. It is vital that we change the way we eat in order to ensure our health for generation to come.

RECOMMENDATIONS • Eat organic whenever possible. Use the Dirty Dozen, a list of the 12 foods with the highest pesticide counts, and the Clean Fifteen, a list of the 15 foods with the lowest pesticide counts, to prioritize organic selections and make smart food choices on a budget.

• Choose local and seasonal ingredients.

This reduces the need for GM foods.

It also lowers your carbon footprint by eliminating long food journeys and excess packaging.

• Eliminate processed foods from your diet. Choose whole, natural foods instead.

• Drink from BPA-free plastic, stainless steel, and glass containers instead of plastic water bottles.

• Read food labels. Don’t buy anything you can’t pronounce, and look for items with five ingredients or less. When in doubt, follow the adage “If your grandmother wouldn’t recognize it, don’t eat it.”

• Eat humanely-raised animals and wildcaught fish, for both ethical and health reasons.

César A. Lara, M.D. is Board Certified in Obesity Medicine as well as certified in Advanced Bioidentical Hormone Replacement Therapy by Worldlink Medical, the Academy for Preventative and Innovative Medicine. For more than 25 years, it has been Dr. Lara’s passion to become a positive force in America’s ever-growing obesity crisis…one patient at a time.

Dr. Lara’s dream of helping men and women overcome diabetes, hypertension, high cholesterol, and other chronic conditions related to obesity was realized with the emergence of the César A. Lara, MD; Center for Weight Management as a premier weight loss center in Tampa Bay. A graduate of the University of Iowa, Carver College of Medicine, Dr. Lara is known for his strong personal faith and his generous contributions to the Tampa Bay community. Dr. Lara regularly appears on television as a medical contributor to Brighthouse Network’s Bay News 9 en Español and WTSP-TV Studio 10. He frequently participates in corporate health fairs promoting an active lifestyle and healthy weight loss options. He is the founder of St. Michael’s Free Clinic and Weight Away Tampa Bay, charitable organizations that provide free medical treatment to those who cannot afford it. Call 727.446.3021 or visit www.bestmedicineforweightloss.com

PANACHE VUE’

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HEALTH

YEAH...SUMMER IS HERE!!

I

DEBBIE AND LARRY LIEBERMAN

t seems like we just celebrated ringing in the New Year. The older I get the faster the time goes. Summer plans that we were going to get to are here. .

Everything we longed for at the beginning of the year has arrivedincluding the warm weather. Some of you will be participating in graduations or weddings, others will be heading out of town, and for sure most of us will be enjoying outdoor family activities.

As we anticipate all of the plans we have for the summer, I’d like to propose that it can be made easy knowing that your dental checklist has been pulled

together for you. And yes, that does sound like something a dentist would say! But seriously, with so many things to think about, it’s easy for the details to get away on you.

Here are a few things to check off your list... *Insurance Opportunities - Your dental insurance will likely expire December 31st. Call now to make the most of your benefits this year. Summertime gives us an excellent opportunity to plan your treatment over the next six months. *Back To School- Book your hygiene visits for your kids now ... before school starts. And for college kids, ensure they see us before they end up too far away for care. *Recare - We’re learning more and more about how healthy gums equal a healthy body. Have you had a recare appointment in the past six months? *Esthetics- Do you have dental work you’ve been putting off? Take advantage of the time off you may have this summer to get it done. Do you want to whiten,

brighten, and shine up your smile for those summertime photos! Did you know we offer several quick, easy & affordable ways to immediately change and improve the appearance of your smile? Summer tans can also enhance those lines and facial wrinkles. Why not try Botox, Juvaderm or Voluma to look younger and fresher. If you’re looking for something more- the summer is a good time to get started or make a plan for your dental treatment.

Give us a call at 727-785-8017 and receive a complimentary first visit to our office . Now you can check dentistry off your to-do list, then get back to summertime fun!

This summer I look forward to spending time with my sons who recently moved back to the Tampa area. I hope this summer allows you the time to visit and spend time with your family as well.

Wishing you a safe, wonderful summer, Dr. Larry Lieberman

SUMMER IS HERE

TANS FADE BUT A SMILE LASTS FOREVER Let us help you create a healthy, memorable smile.

-Debbie & Larry Lieberman

To complement our dental services, we now offer Botox and facial fillers!

Elaine F., Fitness Trainer, Guiness Book of Records champion

727.785.8017

PROVIDING DENTISTRY SINCE 1984

HIGH TECH DENTISTRY WITH A HUMAN TOUCH To read other patient stories and get more information go to

WWW.DENTIST-LIEBERMAN.COM 35691 US 19. N Palm Harbor, 34684 www.PanacheVue.com

PANACHE VUE’

13

15 The Florida Orchestra celebrate new Music Director Michael Francis in his 16 Come inaugural season, starting this fall. Experience the thrill of live symphonic music at a concert hall near you!

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KISSING MAY NOT BE GOOD FOR YOUR HEALTH

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BEAUTY

FACE OFF:

Botox vs. Dysport vs.

Xeomin

BY VALERIE KELLEY

R

unny nose? Let me get you a kleenex. Headache? Take an aspirin. Cut yourself shaving? Put a band-aid on it. Sore? Take a soak in the jacuzzi.

Like Kleenex, Jacuzzis and Aspirin, Botox® is a brand name that’s become indistinguishable from the product. Forehead wrinkles? Need a little lift? Botox it.

We know what you mean, but there are alternatives to Botox and their names are just as important. I mean, just ask anyone who asked for a Coke and got a Pepsi instead. Definitely not the same.

“One of the most common questions we get is: What is the difference between Botox, Dysport and Xeomin?” says Dana Martinez, owner of Lecada Medical Artistry. “Quickly followed by, ‘Which is better?’ There’s no good answer to that because it really depends on the person and what outcome they are looking for.”

Botox, Dysport® and Xeomin® are part of the family of neurotoxins called Botulinum Toxin type A. Botox was the first to receive FDA approval in 1989, for the treatment of misaligned eyes, facial spasms and uncontrollable blinking.

It wasn’t until 2002 when Botox Cosmetic® was approved as a cosmetic treatment for improving facial frown lines and wrinkles. Dysport followed in 2009, and Xeomin in November 2011.

All three are effective treatments that originate from the same source bacterium, clostridium botulinum, and each injectable temporarily paralyzes the targeted muscle areas on the face to relax and ease out the appearance of wrinkles.

Because of their proven abilities, each is often paired with a dermal filler like Juverderm, Restylane or Sculptra that results in dramatic facial rejuvenation, also know as a liquid facelift.

Despite such similarities, the nuances of each brand can make an extraordinary

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difference to certain patients.

Xeomin is a purified, a.k.a. naked, neurotoxin, meaning there are no additive surface proteins, just the botulinum toxin.

This solitary agent migrates further and faster to effectively work upon all facial areas upon injection. There is less risk of an allergic reaction or rejection for the client from the absence of protein additives.

Comparatively, Botox and Dysport are considered ‘heavier’ because they contain added proteins. These proteins are for protection and are clustered around the botulinum for greater longevity.

One of the key benefits of Dysport is it's higher diffusion rate, which means it spreads slightly more than Botox. It is also injected at a different strength and affects a slightly larger area than Botox and Xeomin. It has been reported that Dysport typically takes two to three days until the effects of the treatment are seen.

Botox takes seven to 10 days while Xeomin takes five to six days. Dysport may be the best option in areas where several injections are needed because of its easy

spreading to cover a greater area on the face. In the areas where the spread needs to be minimized, Botox may be the best option to concentrate on deeper wrinkling.

"One solution does not fit everyone", cautions Martinez. "We offer all three brands at Lecada and some patients may even use more than one type to achieve the best result. Choices help both the patient and the injector."

Ultimately, WHO is injecting the product is the most important aspect of using a neurotoxin. The injector's experience and technique are more vital factors than the product being used. Prior to treatment, be sure to consult with an experienced medical professional in determining what choice is right for you.

Contact

Lecada

Medical

Artistry

at

813.874.2332 <> for a complimentary consultation. Our expert staff will design a customized treatment plan that ensures optimal results.

PANACHE VUE’

15

BEAUTY

BEAUTY AND THE SUMMER BEAT SHARON MOSLEY

W

hen summer turns up the heat, it's time to chill a little in the beauty department. Get out of the office, unplug the electronics and take a break from the heavyduty makeup. Lighten up. Whether you're heading to the beach, strolling through big-city museums or just doing a little people watching at a local cafe, here are a few ways to survive summer in style.

--Waterproof everything. Of course, the heat is on, and the sweat (or perspiration, if

16

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you're a little sensitive) will definitely get to you at some point unless you insist on sitting in front of an air conditioner all day long. And who wants to do that? It's summer. Go ahead -- get out there and sweat.

The latest sunscreens and tanning lotions are all about helping you achieve that "non-sticky" look while protecting your skin from harmful UV rays. Spray-on mists will keep you cool and dry. Check out Banana Boat's Sun Comfort Clear Ultra Mist.

And don't forget to hydrate, especially your face. Try Neutrogena's new Hydro Boost Water Gel. (Products available at mass retailers and drugstores.)

--Go for the bronzer. And skip the tanning bed. Even if it's only for a onenighter. New wash-off formulas will give you a healthy glow at the last minute, such as St. Tropez One Night Only. For a more subtle, "little by little" tan, use a product like Jergens Natural Glow lotion -- one of

my personal favorites. But here's a suggestion: Always experiment with any selftanner to know exactly how it reacts on your skin. And to those new white shorts you just bought.

--Pump up the volume. When the heat is on, hair can suffer. You can always rely on the ponytail trick if you have long hair, but when you need some "pouf," don't be afraid to grab some help from the beauty experts. A new product to try -- Garnier Fructis' Full Plush Root Amp root lifting spray mousse.

Forget the sticky beach hair that feels like it has sand in it. Not a good thing.

--Lighten up on the makeup. Whew, when summer rolls around, it's a pleasure to wipe away the heavy pancake-like makeup and enjoy bare skin. Just apply a little sunscreen, right? Well, most of us have to rely on a little more than that -at least get a great concealer. A little dab under the eyes and wherever else you may need it is definitely better than giving up all makeup for the summer. Tinted moisturizers work well, too. And of course, if you're at the office, a more polished, professional look is critical. A swipe of a sandy swish of eye shadow or a tinted lip gloss may be all you need.

--Experiment with nail polishes. Summer is the perfect time to get a little edgy with your colors. The pale icy hues look great when contrasted with darker skin tones. Matte formulas will give you even more of a trendy look. Try Peach Side Babe by Essie or Eclectic mint green by Revlon. Or try a new nail art technique.

Check out Madeline Poole's book, "Nails, Nails, Nails!" for lots of creative DIY nail art projects.

--Find a new fragrance. The warm season ahead calls for a lighter fragrance.

Most of us have favorite perfumes that we wear all year. But those musky scents we wore last fall may not feel quite right for summer. So when you're browsing through your summer magazine reading, rip out a few pages with samples of the newest fragrance launches. Then shop the fragrance counter of your favorite store or boutique and gather a few more samples.

You'll more than likely find a new scent that you and those sea breezes will love.

BEAUTY

ANDREW ASHTON LaPosh Salon

Andrew Ashton LaPosh Salon

Dear Andrew Ashton, I love makeup! It seems as though I keep buying more but I very rarely throw any makeup away. Does makeup go bad?

Should I be getting rid of some of my cabinet and drawers of makeup?

Amber Clearwater Dear Amber, Makeup doesn't show an expiration date on the items. Anytime you get new

makeup, make sure you are storing it in a cool dry place away from direct sunlight and always close the lids tightly after every use. Here are some rules to follow concerning how long to keep makeup: Mascara and liquid eyeliner: These products can build up with bacteria every time you put the wand back into the tube or container. Both these items have the shortest shelf life so you should probably replace every 3 - 4 months. Plus they may start to dry out in this amount of time also.

If you are having issues with the products drying out too quickly, don't pump the wand in and out of the tube as it is causing extra air in the tube.

Lip gloss and Lipstick: These products can last 1 - 2 years. If the lipsticks smell at all rancid, throw them out. If you have had any cold sores or infections in or around your lips, you may want to throw out these products as they may be contaminated.

Liquid foundations: Water based can last up to 1 year and oil based can last up to 18 months. If you are finding your water

based foundations are drying out too quick, use a few drops of alcohol free toner and shake well.

Shadows: You can keep eye shadows up to 3 - 4 years.

Powders (pressed or loose): Keep these up to 2 years unless they start to have an off smell to them or the tone of them has turned to a different color.

Make sure you are washing your makeup brushes every 2 - 3 months and your sponges are washed weekly or thrown out monthly. Also if you've had an eye infection, you will need to throw out all the eye makeup and disposable applicators you used from the time you developed symptoms as the bacteria is probably now in you makeup. Using these makeup products could cause you to develop the infection again. I hope this has been some useful information for you.

Bless, Andrew Ashton

class, elegance and luxury...

727.726.1600

Follow us on Facebook www.salonlaposh.com

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2566 D McMullen Booth Road - Clearwater

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FITNESS

PILATES FOR PRE AND POST REHAB

BY PATRICIA WELTER

O

ne of the most effective exercise regimens that has proven the test of time is now named after the person who developed it – Pilates. Joseph Pilates was born in Eastern Germany on December 9, 1883. He created his own

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method of exercise, utilizing spring-based apparatus, which he called “Contrology”.

He came to America in 1925 and filed his first of many patents, returning in 1926 to establish his studio in New York.

Joseph Pilates’ New York studio put him in close proximity to a number of dance studios, which led to his “discovery” by that community in the early 1940’s. Many dancers, performers, politicians, socialites, and just normal people of New York depended on the Pilates method of training for the strength and grace it developed in the practitioner, and its rehabilitative as well as preventative qualities.

At Suncoast Pilates, established in 1997, many clients have come to the studio to practice Pilates prior to surgery or post-surgery over the years.

One of our long term clients, Sonja, was diagnosed with breast cancer in February, had a double mastectomy at the end of March this year, and was released to do lower body work at six weeks post-operative and at nine weeks was released to add light upper body work as well. Sonja credits her fast recovery in part to the years of Pilates she has done at the studio which kept her strong prior to surgery.

SUNCOAST P I L A T E S

NORTH PINELLAS COUNTY’S FIRST AND PREMIER PILATES STUDIO We have had great success with other clients who have come into the studio pre-surgery and post-rehabilitation after joint replacements, such has hip and knee, as well as athletes and weekend warriors seeking exercise for injury prevention.

Suncoast Pilates instructors are highly trained, certified and experienced in working with clients of all ages and all types.

In the next issue of Panache Vue, there will be an update on Sonja’s progress.

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Offering One-on-One, Duet and Group Pilates Equipment Training Mat Pilates Classes Authorized Balanced Body® Pilates Instructor Training Facility Listed under the PMA® Registry of Schools

727.772.6772

By Patricia Welter, B.S. PMA®-CPT, Lolita San Miguel Pilates Master™, Second Generation Pilates Teacher, Balanced Body Faculty and Suncoast Pilates Owner

WWW.SUNCOASTPILATES.COM 34080 US Hwy 19 N. Palm Harbor PHOTOS COURTESY OF EXULTING IMAGES

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HOUSE OF DALI 20

PANACHE VUE’

BOHO CHIC

I

recently teamed up with Alicia D’Amico of Pure Emotions Photography for a Boho chic photo shoot with many bohemian and hippie influences. The muli-colored knit dress worn by model Victore J. Yore is designed by House of Dali.

The key to Boho chic is there are no rules. It’s about throwing mismatched pieces, easy-going and multitextured.

• Delicate and detailed embroidery • Long flowly skirts & dresses • Flowy tops

• Distressed denim • Knits

• Hobo bags

• Delicate gold hoops and bangle bracelets

• Scarves

Dali Hernandez is the Creative Director and head designer for House of Dali. She is also a Real Estate Agent operating in the Tampa Bay area.

Dali’s arrival to the fashion industry has been making numerous headlines; however designing is nothing new for this NY native. She recalls her childhood’s obsession with fashion magazines, and with the help of a pair of scissors, she would cut various designs to mix and match and ultimately transform her bedroom walls into the latest fashion show.

The days she went fabric shopping with her mother gave her an early perspective on quality variation and how the same design can be completely altered due to fabric choice.

Dali’s fashion line is for the woman who still maintains her social status and is not afraid to make a fashion statement. She feels that there shouldn’t really be a target age or group for her line, because she feels that women are sexy and edgy at any age.

Dali was featured on FOX13, What’s Hot Tampa Bay, Tampa Bay Pulse, Vocess International, Creative Loafing, tbttimes, St. Pete Times, Panache Vue, Remark Magazine, Libertine Magazine, Envie, and was Semi Finalist for “Fashion Star” NBC. Follow me Website: www.houseofdali.com Instagram: @houseofdali Facebook: www.facebook.com/dalifashiondesigner Pinterest: www.pinterest.com/houseofdali Twitter: twitter.com/HouseofDali E-mail: dali@panachevue.com

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HOME

SWEET BEDROOM SUITES

BY JOSEPH PUBILLONES

I

t's hard to believe how much the role of bedrooms has evolved over the years. It used to be that bedrooms were just chambers for sleeping and ... other things that will go unmentioned.

Bedrooms used to be on the bottom of the list in importance when decorating. So exactly when did these rooms grow into the multifunctional spaces they are today?

At some point between the 1970s and '80s, the idea of the large master bedroom was conceived. First, there was the "must have" sexy king-size waterbed, which was soon followed by the ubiquitous Jacuzzi in the bathroom, and -- ta-dah! -- the master suite was born.

All kidding aside, these furnishings were likely the catalyst for the trend toward supersized everything. From an interior design point of view, everything has gotten bigger: the amount of counter space required for two individuals sharing a bathroom, the amount of space needed for clothing, even the sizes of our beds.

We have grown, physically and culturally, and this has changed the way we design and decorate our bedrooms. Bedrooms now are used in so many ways: for watching TV, for studying, for reading and listening to music and as a location for hobbies such as sewing or games. Some bedrooms even serve as a home office.

The bedroom, and more specifically the master suite, is an adult getaway.

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This is why today's bedrooms shun the "bedroomy" look of matching suites of furniture in favor of carefully selected items that complement one another. Today's bedrooms are like a well-mixed cocktail.

Everyone is after the perfect combination of finishes, furniture styles, fresh color ideas, unusual patterns, innovative window treatments and wall coverings, and inspired bed linens. In bedrooms, noting should be banal or impersonal. Everything should express personal taste.

Still, when designing a bedroom, certain requirements must be satisfied. First, you must have a bed, as well as ample storage, seating and lighting. Master bedrooms are so large in newer constructions that they resemble self-contained miniapartments -- with a living room, a minidining area, and a beverage and snack center. Walk-in closets seem to be the new "normal" and are large enough for Carrie Bradshaw to feel at home.

When furnishing a master suite, one should embrace a sense of practicality, as well. For example, for those requiring intensive fitness routines, the master bedroom could house a fitness center.

If you are not in newer construction, there are still options to create the bedroom suite of your dreams. Taking an additional bedroom, say one vacated by your college-bound child, could be the first step toward creating your personal space. An architect or designer can reconfigure your space to enlarge a bathroom, add a walk-in closet or even to open the bedroom to your bath to create a spa-like experience. When combining rooms, your creativity is the only barrier to creating an inspired bedroom suite.e two or more people can sit. It can be fully upholstered or partially upholstered with

pieces of wood or metal frame exposed.

The major difference is that couches can be used for reclining or laying upon, as the name suggest the word derives from the French word couche meaning "to lie down." A couch would best be used to describe an upholstered piece in a family room. The term sofa used predominantly in England and Ireland denotes a tone of formality, hence a sofa is a more appropriate word for the upholstered piece in the living room.

There are many other terms associated with couches, such as sofa divan, canape, settee, chesterfield and davenport. Sofa, for example, is derived from the Arabic word suffa meaning carpet. Divan, from the Middle East, was a long seat formed of a mattress laid against the side of the room, upon the floor or upon a raised structure or frame, with cushions to lean against. The fainting couch, a one-armed long upholstered chair, is a form of a divan. Settee, a word from Old English seti, used to describe a long wooden bench with arms and a high back. The term canape is from 18th century France, used to describe a three seat piece of furniture with a carved wood frame.

To describe a sofa as a Chesterfield is a throwback to 19th century England.

Chesterfields are a tufted and deep-buttoned style of sofas, sometimes upholstered in leather or fabric. The term is still used in England and Canada, generally by older folks. Finally the least-known word for sofas is davenport. It was originally a Massachusetts brand of upholstered goods. In the 1950s and '60s, davenport was used to describe a futon-style furniture with storage underneath.

The most common type of couch is the loveseat. As the name suggests, it has seating for two. Sofa also has the implication of a large piece of furniture with seating for three or more. Sectional sofas, as the name denotes, are composed of sections to allow the homeowner to use as few or as many needed. Sectionals usually also contain a corner seat for a continuous seating. These can be floated in a room to create a more intimate area or against the walls to allow for placement in a dimensionally challenged room.

GREEN LIVING

RECYCLED PAPER COUNTERTOPS, WHY NOT?

BY GENE MCDONALD

R

ecycled Paper surfaces are beautiful, Strong, Durable and reliable as an alternative to popular materials that make you yawn. The different types of brands on the market today that we work with are composed of post-consumer recycled paper or FSC-Certified paper and a cashew nut oil-based phenolic resin. When I first heard of a Recycled paper as a countertop I laughed, but was willing to test its durability. I had to admit, its strength impressed me after I hit it with a hammer a couple times. I was impressed by this unique combination of cashew resin and recycled paper which is compressed into a rock slab. This is why I feel it’s a great choice for Architects, Designers and Homeowners who require the best in sustainable products. These materials are a high performance surface and backed by a 10 year warranty. It has extremely high impact resistance which is rated at 45,000 psi of direct force, I

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proved that with my hammer and a bowling ball. It is very stain resistant and can be done to meet most complex challenging designs that I always embrace. I used it already for outdoor signage, Countertops, unique inlays and a full shower surround.

The heat resistance is comparable to highend stone and engineered type surfaces.

I done one vanity top is the color Mocha for a TV Studio Bathroom which had to meet ADA requirements. It was designed to make people feel calm and happy. The Mocha mottled pattern look was a hit to the owner. I have done tops in burgundy paper rock in which I also inlaid another eco product Kirei which is made from Sorghum Plants. Recycled Products are bet-

ter products, the designs are also sustainable. I just have to ask…What’s in your bathroom? Paper countertops why not?

For more information please call Refresh Gene McDonald 727.527.0206 or gene@ refreshinteriorsdesign.com Please share your ideas and questions online with me at PanacheVue .com

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HEALTH BEST MEDICINE

IT'S THE KILL THING

10 pounds, compared with just over 3.

BY SCOTT LAFEE

LIFE IN BIG MACS

R

esearchers at the University of California, Davis asked healthy young adults to consume drinks sweetened with high-fructose corn syrup. After just two weeks, the young adults weren't so healthy, showing increases in three key risk factors for cardiovascular disease.

The recently published results are the first to demonstrate a direct dose-dependent relationship between the amount of added sugar consumed in sweetened beverages and increases in specific risk factors for cardiovascular disease.

"These findings clearly indicate that humans are acutely sensitive to the harmful effects of excess dietary sugar over a broad range of consumption levels," said study author Kimber Stanhope.

The three elevated factors were blood level changes in lipoproteins, triglycerides and uric acid -- all known to be indicators of cardiovascular disease risk. Risk increased with the size of the high-fructose corn syrup dose. The effects were greater in men than in women and independent of body weight gain.

BODY OF KNOWLEDGE

The average person's skin weighs more than twice that of his or her brain -- 8 to

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GET ME THAT, STAT!

More than half the doctors in Finland are women.

One hour of showering burns 136 calories (based on a 150-pound person), or the equivalent of 0.2 Big Mac. It also consumes more than 130 gallons of water.

COUNTS

195,000: average annual salary, in dollars, for a primary care doctor in 2015.

284,000: average annual salary for a medical specialist.

6.5: cumulative average lifetime income, in millions of dollars, for a primary care physician.

10: cumulative average lifetime income, in millions of dollars, for a medical specialist.

Source: Medscape

DOC TALK

Capillary refill: When a fingernail is pressed, the nail bed turns white. Capillary refill refers to the return of blood to the nail bed, giving it a pinkish color. A good "cap refill" time is two seconds or less.

PHOBIA OF THE WEEK

Gamophobia: fear of marriage or commitment.

A veterinarian was feeling ill and went to see her doctor.

The doctor asked her all of the usual questions -- about symptoms, how long they had been occurring, etc. After many minutes of inquiry, she interrupted the doctor and said: "Hey, look, I'm a vet. I don't need to ask my patients all of these kinds of questions. I can tell what's wrong just by looking. Why can't you?"

The doctor nodded and then proceeded to look the sick vet up and down. Finally, he wrote a prescription and gave it to the veterinarian. "Here you go," he said.

"Of course, if this doesn't work, we'll have to put you down."

OBSERVATION

"A doctor's reputation is made by the number of eminent men who die under his care." -- playwright George Bernard Shaw (1856-1950)

MEDICAL HISTORY

This week in 1987, Clinton House became the first living heart donor in the U.S., during a so-called domino transplant at Johns Hopkins Hospital in Baltimore. To replace his lungs damaged by cystic fibrosis, doctors gave House a combined heart and lung transplant from an auto accident victim in a 17-hour operation. They believed that option was safer because there were more problems with lungs-only transplants. House gave his own healthy heart to a second recipient, John Couch, 38, at the same hospital. (Two similar procedures had already been performed in Britain.) House survived for 14 months with his new lungs and heart, until overcome by the consequences of rejection.

CURTAIN CALLS

In 1982, a 30-year-old golfer named George M. Prior died in Arlington, Virginia, from a severe allergic reaction to Daconil, a fungicide used on the course he frequented. Prior unwittingly ingested a toxic amount of the substance through his habit of carrying his tee in his mouth when playing.

FISHING

FISHING ETIQUETTE

BY CAPTAIN STEWART AMES

N

orthern Pinellas County is getting to be a crowded place, both on land and water. As a result, there are more fishermen using a limited resource. I am often asked, how close is too close when you are fishing the same area as another fisherman. The answer to this question is a long one as it varies depending on the type of fishing being done, but the short answer “ Too close is close enough to ruin another angler’s fishing”. For example, in the winter, inter-coastal islands off Ozona and Crystal Beach are well known for their big trout. 25 years ago, an angler could go out to this area and have every expectation of drifting the length of an island throwing plugs or jigs in pursuit of these trout. Now, there are multiple anglers on these islands who are anchored so the drifting program is over. Probably a good rule of thumb is that if two anglers make a long cast directly at each other, they should not overlap. This would be a general guideline as fish location, tide direction and wind direction may all be factors that could alter this. There will be situations where friends are working a group of fish together but are aware of tide and fish location and will get much closer than the distance mentioned above but, if you do not know the other angler, keep your distance.

Most of this fishing etiquette can be figured out if one thinks about it logically. If you approach an angler fishing for kingfish who is on anchor and chumming, know which way the tide is running and do not get in their chum slick… which may stretch a 100 yards or more.

To pull in down tide of them will interrupt the flow of fish coming to their boat that they have been chumming to for an hour or so. They should be upset.

Also, kingfish are known for their long

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runs…50, 100 maybe even 200 yards.

If you anchor close to another angler who’s kingfishing and their kingfish wraps your anchor line and breaks off, don’t expect them to be happy.

What about redfishing on a mangrove shoreline? If you approach an angler on a mangrove shoreline who is diligently fishing an area, you should assume that they may have caught fish or have some knowledge that the area is holding fish. Although redfish may hold on the same 30 yards of shoreline for a week or more, these fish are likely to move back and forth in an area. Give someone at least 50 yards to work their area. At times, a school may be located and you might see several boats together fishing them. Captains will occasionally call in other captains so that both of their customers can catch fish. Two or three boats may work in concert chumming and corralling these fish. If you’re not invited to this party, don’t crash it. You won’t be welcome. Go find your own fish like one of the guys catching the fish did. Then you can call in your friends.

As I mentioned at the outset of this article, every situation is different and

there are dozens of examples, but here’s the point. The first guy on any spot has rights to it. He got up earlier, he found the fish, he worked harder or he got luckier. Whatever the case, you should respect this fact and stay a respectable distance away. If you don’t know what the proper etiquette is, just stay away.

Once back on land, go ask someone that you know who would know what’s right before you approach another angler and ruin their fishing. When you are aware of the etiquette for a certain situation, and you are approaching another boat, think from the perspective of the other boat owner. What would you expect?

Treat that fisherman the same way you’d like to be treated and conflicts will be minimized. With the number of fishermen out there, we will all invariably make mistakes and I have apologized more than once for making one. If you completely disagree with another angler just agree to disagree and move on. The bottom line is that you are out fishing because you want to enjoy the day. So, before you get really irritated, just remember that you could be at work. Good luck out there.

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HEALTH

PROTEIN POWER

BY CHARLYN FARGO

T

he newest research shows that we may need to be eating more protein -- up to 20 to 30 grams per meal, especially for those over 50.

The studies, published in the Journal of Clinical Nutrition, June issue.

Dietary protein is a cornerstone of healthy aging, according to Stuart Phillips, Ph.D., FACSM, FACN, Physical Activity Centre of Excellence researcher at McMaster University in Ontario, Canada. Phillips spoke at a Nutrition Adventure, sponsored by the National Beef Association, held in Kansas City, Kansas.

Phillips was part of the team that convened earlier in Washington, D.C., for Protein Summit 2.0. The emphasis of the summit was to look at optimal protein intake.

"Sarcopenia (muscle wasting) in the aging is problematic and can predispose

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morbidity and mortality but can be offset by exercise and protein," Phillips said. "We have found that more protein is needed to optimally stimulate muscle protein synthesis than currently recommended for the elderly."

Resistance exercise rather than cardiovascular is the primary stimulus for hanging on to muscle mass and maintenance of strength, Phillips added. As strength increases, there is less risk for mortality.

In recent studies, he has found that loss of muscle mass was lowest with the highest intake of protein -- up to 25 percent higher than the current RDA. "What we have found is that aging is typically associated with reduced food intake, especially protein," said Phillips.

"Our recommendation is for older adults to reverse that trend and consume more protein -- up to 1 or 1.2 grams of protein per kilogram instead of the recommended .8 grams per kilogram."

That translates into 20 to 30 additional grams of protein per meal.

"And if you add in resistance exercise as well with seniors, you get a rise in protein synthesis," said Phillips.

It's also important that protein con-

sumption is about the same at each meal, Phillips said. Most people typically consume about 10 grams of protein for breakfast, 15 grams for lunch and 30 to 60 grams for dinner.

"For efficient utilization, protein needs to be redistributed to 20 to 40 grams at each meal," he added. "We found the best utilization for increased muscle mass for a 70 year old at 32 grams of protein at each meal. Older persons require larger doses of protein to stimulate muscle protein synthesis on a per meal basis.

"My message is to start eating more protein now -- it's easier to intervene early on rather than trying to rescue someone in their 80s or 90s."

Q AND A

Q: Is broccoli more nutritious raw than when cooked?

A: Actually, raw broccoli is not necessarily more healthful than cooked.

Broccoli is part of the cruciferous vegetable family and a great food to include in your diet either raw or lightly cooked. These vegetables provide many nutrients but their unique contribution is a group of compounds called gluco-

sinolates. When we chew or chop these vegetables, glucosinolates are exposed to an enzyme stored elsewhere in the plant that converts these inactive compounds to isothiocyanate compounds, which studies suggest may reduce cancer risk. The latest research shows that you can get high amounts of these protective compounds if you blanch the vegetables first. Blanching is a quick dip in boiling water, followed immediately by cooling. You can also preserve both nutrients and the enzyme needed to form protective isothiocyanates if you steam broccoli for three or four minutes (just until crisp-tender) or microwave for less than one minute.

Especially if you won't be consuming the cooking liquid (as in soup), boiling broccoli -- or other cruciferous vegetable -- is not the optimal method. Boiling leaches out the vegetable's water-soluble vitamins in these vegetables, such as vitamin C and folate, as well as many of the glucosinolate compounds, which are water-soluble, too. Moreover, too much exposure to high temperatures destroys the enzyme that converts the inactive glucosinolates to active compounds. Serving broccoli raw is an excellent option, since

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it retains these nutrients and the enzyme that forms isothiocyanate compounds.

Before serving on a relish tray or salad, quickly blanching and cooling allows you to get even a bit more of these compounds.

When you want cooked broccoli, steaming or very brief microwaving are excellent choices.

Information courtesy of the American Institute for Cancer Research.

RECIPE

The fresh pears in this tenderloin, cranberry and pear salad with honey mustard dressing, add quite 3.3 g of fiber. The lean beef adds 26 g of protein. It's from The Healthy Beef Cookbook.

TENDERLOIN, CRANBERRY AND PEAR SALAD WITH HONEY MUSTARD DRESSING

• 4 beef tenderloin steaks, cut 3/4 inch thick (about 4 ounces each) • 1/2 teaspoon coarse grind black pepper

DRESSING • • • •

1/2 cup prepared honey mustard 2-3 tablespoons water 1 1/2 teaspoons olive oil 1 teaspoon white wine vinegar

• 1/4 teaspoon coarse-grind black pepper • 1/8 teaspoon salt

SALAD

• 1 package (5 ounces) mixed baby salad greens • 1 medium red or green pear, cored, cut into 16 wedges • 1/4 cup dried cranberries • 1/4 cup coarsely chopped pecans, toasted • 1/4 cup crumbled goat cheese Season beef steaks with pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium-rare to medium doneness, turning occasionally. Meanwhile, whisk dressing ingredients in small bowl until well-blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.

Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over each salad. Top each salad evenly with dressing, pecans and goat cheese.

Serves 4.

Per serving: 321 calories, 26 g protein, 21 g carbohydrate, 14 g fat, 67 mg cholesterol, 3.3 g fiber, 434 mg sodium.

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HEALTH DOC TALK

Foreverectomy: a surgical procedure that lasts a very long time.

PHOBIA OF THE WEEK

Amychophobia: fear of scratches or being scratched.

NEVER SAY DIET

The Major League Eating record (short form) for hard-boiled eggs is 20 in 84 seconds, held by Adrian Morgan. After the feat, reporters scrambled for appropriate puns, often poaching from one another.

BEST MEDICINE

One evening, a man visits his doctor.

The doctor asks what's wrong, and the man says, "I think I'm a moth."

The doctor is chagrined. "You think you're a moth?" he exclaims. "You don't need a doctor. You need a therapist."

"I know," replies the man. "I was on my way to see a therapist, but then I saw your light was on."

ONE SIZE DOESN'T FIT ALL

BY TOM MARGENAU

J

ust as all morbidly obese people don't look alike, they all shouldn't receive the same treatment. English researchers have concluded that every obese person (everyone with a body mass index of 30 or higher) fits into one of six groups and that weight-loss strategies should be tailored accordingly.

The six groups are young males who are heavy drinkers, middle-aged adults who are unhappy and anxious, older people who despite living with physical health conditions are happy, younger healthy females, older affluent healthy adults, and individuals with very poor health.

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The researchers said treatments and services must account for the particulars of each group. "Policies designed to tackle obesity and encourage healthier lifestyles often target individuals just because they are obese," said study author Mark Green at the University of Sheffield. "But a focus on just the group as a whole is not very efficient. We are all different, and different health promotion approaches work for different people. Our research showed that those in the groups that we identified are likely to need very different services and will respond very differently to different health promotion policies."

BODY OF KNOWLEDGE

One-quarter of the 206 bones in the human body are located in the feet.

LIFE IN BIG MACS

One hour of personal grooming (shaving, putting on makeup, styling hair, etc.) burns 136 calories (based on a 150-pound person), or the equivalent of 0.2 Big Mac.

OBSERVATION

"When I'm not in my right mind, my left mind gets pretty crowded." -- American comedian Steven Wright

MEDICAL HISTORY

This week in 1940, in one of the most famous animal tests in medical history, eight mice were inoculated with a lethal dose of streptococci bacteria, and then four of them were injected with penicillin.

The following day, the four mice given streptococci alone were dead, whereas the four with penicillin were healthy. University of Oxford scientists Howard Florey, Ernst Chain and Norman Heatley had revived Alexander Fleming's work, producing the antibiotic by isolating the active ingredient from what Fleming had called "mold juice."

EPITAPHS

"No comment." -- American writer and environmentalist Edward Abbey (192789). The words are also reportedly the last ones he uttered before dying.

HEALTH

BALD BUT PLUCKY

BY SCOTT LAFEE

I

t seems a kind of hearsay (hair-say?), but researchers at the Keck School of Medicine at the University of Southern California have found that by tweezing out 200 hairs in a specific pattern and density, they can induce up to 1,200 replacement hairs to grow in a mouse.

It was already well-known that injury to a hair follicle affects its neighbors. The USC scientists wondered whether the loss of a hair might stimulate surrounding follicles to become more active. (At any given time, only a percentage of follicles are actively growing hair; the rest lie temporarily dormant.)

To test their hypothesis, they plucked 200 hair follicles, one by one, from the backs of mice in different configurations.

When plucking was conducted in a lowdensity pattern over a larger region, no hairs regenerated. However, higher-density plucking in a smaller area triggered the regeneration of between 450 and 1,200 hairs, including ones outside the plucked region.

The researchers discovered that the plucked follicles release inflammatory proteins signaling distress, which recruit immune cells to the site. The immune cells secrete molecules that inform both plucked and unplucked follicles that it's time to grow hair.

BODY OF KNOWLEDGE

In the brain, serotonin is a neurotransmitter critical to regulating mood, appetite and sleep. It also has a role in cognitive functions such as memory and learning. But most of the serotonin in your body -- 90 percent -- resides in your gut, where it is used to regulate intestinal movements. And according to new animal studies, serotonin production relies not so much on you as it does certain bacteria interacting with the body's enterochromaffin cells.

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NUMBER CRUNCHER

A Starbucks low-fat turkey bacon breakfast sandwich (100 grams) contains 230 calories, 54 from fat. It has 6 grams of total fat, or 9 percent of the recommended total fat intake for a 2,000-calorie daily diet, according to the Calorie Count database.

It also contains 20 milligrams of cholesterol (7 percent), 820 milligrams of sodium (34 percent), 28 grams of total carbohydrates (9 percent), 4 grams of dietary fiber (16 percent), 5 grams of sugar and 13 grams of protein.

MANIA OF THE WEEK

Theomania: belief that one is a god.

NEVER SAY DIET

The speed-eating record for chicken tamales is 47 (2.6 ounces each) in eight minutes, held by Stephanie "Xanadu" Torres. Our advice: Xanadon't try this at home.

OBSERVATION

"Hospitals should be arranged in such a way as to make being sick an interesting

experience. One learns a great deal sometimes from being sick." -- British philosopher Alan W. Watts (1915-73)

MEDICAL HISTORY

This week in 1887, George Thomas Morton performed the first American operation to remove an appendix -- an appendectomy -- saving the life of a 26-year-old man with appendicitis. Interestingly, Morton was the son of William Thomas Green Morton -- who gave the first successful public demonstration of surgical anesthesia, in 1846.

CURTAIN CALLS

John Bowen, a 20-year-old from New Hampshire, attended a New York Jets football game at Shea Stadium in 1979.

The halftime show featured a display of custom-made remote control flying machines. One of the machines -- a 40-pound model plane shaped like a lawn mower -- went out of control, dived into the stands and struck Bowen and another spectator, causing severe head injuries. Bowen died of his injuries four days later.

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HEALTH

EXERCISE FOR A HEALTHIER LIVER

BY CHARLYN FARGO

A

new study finds that just 15 minutes of daily exercise -- regardless of intensity or weight loss -- can reduce the risk of both liver fat and belly fat, compared to those who are inactive. That belly fat, also called visceral fat, is a sign of poor metabolic health and a risk factor for many cancers.

The study also found that obesity increases risk of liver cancer -- a cancer that can stem from non-alcoholic fatty liver disease. The study was published in

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the European Journal of Hepatology.

Non-alcoholic fatty liver disease has become the most common cause of liver disease in the U.S. It can lead to cirrhosis, which could develop into cancer. People with non-alcoholic fatty liver disease have extra fat in their liver that doesn't come from alcohol. Weight loss and exercise are the basic recommendations for obese people who have NAFLD. However, researchers wanted to find out what intensity exercise and how much was needed.

In the study, researchers separated 48 overweight and obese participants into four equal groups of aerobic programs that lasted eight weeks. Three of the groups varied in the intensity and amount of exercise they were asked to do. The fourth group was the comparison, doing stretching and brief bouts of low-intensity exercise designed to have no cardio effect. All the groups were asked to both

walk and cycle on a machine at different intensities. Two groups exercised about two hours a week; the third was exercising three to four hours weekly.

Both at the start and end of the program, researchers used an imaging technique to measure liver and abdominal fat.

After the two months, all three exercise groups showed reductions in liver fat c compared with the placebo group, in which liver fat increased by an average of 14 percent. The improvement was independent of weight loss.

The bottom line is that even a small amount of exercise -- that doesn't even necessarily result in weight loss -- can be helpful in reducing the risk of some cancers. Courtesy of the American Institute for Cancer Research.

Q AND A

Q: Is it OK to eat the rind on cheeses,

such as Brie or manchego?

A: For many cheeses, especially aged European-style ones, the distinctive rinds are considered essential parts that add characteristic flavor and texture, usually thanks to microorganisms growing on them during the ripening process. As a general rule, unless the rind is wax (as on Gouda and manchego), plastic, cloth or paper, or is simply too hard (as on wellaged Parmesan), it is edible. Still some people find certain edible rinds unpleasant.

There are several different types of rind, carefully cultivated by cheesemakers.

The white, fluffy, "bloomy" rind on softripened cheeses such as Camembert and Brie contains edible mold (usually strains of Penicillium) that's sprayed on the outside of the young cheese and allowed to grow or bloom. Those Penicillium molds used in cheese making are different from those used to produce penicillin, so they

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pose no problem for those allergic to the drug. Some people wonder if it's hygienic to eat the rind. Since cheesemakers and marketers assume that edible rinds will be eaten, they know to handle them with care.

However, if the cheese has been poorly kept or is simply too old, the rind can develop a bitter or rancid flavor. In that case, you may need to cut off the rind or toss the entire cheese.

Courtesy of the University of Berkeley Wellness Letter.

RECIPE

Pork medallions are quick and easy as well as a lean meat. This recipe, from EatingWell Magazine, pairs them with a maple-chili glaze.

MAPLE-CHILI GLAZED PORK MEDALLIONS • 1 teaspoon chili powder • 1/2 teaspoon salt

• 1/8 teaspoon ground chipotle pepper • 1 pound pork tenderloin, trimmed and cut crosswise into 1-inch medallions • 2 teaspoons canola oil • 1/4 cup apple cider • 1 tablespoons maple syrup • 1 teaspoon cider vinegar Mix chili powder, salt and ground chipotle in a small bowl. Sprinkle over both sides of pork. Heat oil in a large skillet over medium-high heat. Add the pork and cook until golden, 1-2 minutes per side. Add cider, syrup and vinegar to the pan. Bring to a boil, scraping up any browned bits. Reduce the heat to medium and cook, turning the pork occasionally to coat, until the sauce is reduced to a thick glaze, 1 to 3 minutes. Serve the pork drizzled with the glaze. Serves 4.

Per serving: 180 calories, 24 g protein, 6 g carbohydrate, 6 g fat, 74 mg cholesterol, 354 mg sodium.

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HEALTH

DON'T SKIP MEALS

BY CHARLYN FARGO

A

new study in animals suggests that skipping meals sets off a series of metabolic miscues that can result in abdominal weight gain.

In the study, mice that ate all of their food as a single meal and fasted the rest of the day developed insulin resistance in their livers -- which scientists consider a telltale sign of prediabetes. When the liver doesn't respond to insulin signals telling it to stop producing glucose, that extra sugar in the blood is stored as fat.

These mice initially were put on a restricted diet and lost weight compared to controls that had unlimited access to food. The restricted-diet mice regained weight as calories were added back into their diets and nearly caught up to con-

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trols by the study's end.

But fat around their middles -- the equivalent to human belly fat -- weighed more in the restricted-diet mice than in mice that were free to nibble all day long.

An excess of that kind of fat is associated with insulin resistance and risk for Type 2 diabetes and heart disease.

"This does support the notion that small meals throughout the day can be helpful for weight loss, though that may not be practical for many people," said Martha Belury, professor of human nutrition at The Ohio State University and senior author of the study. "But you definitely don't want to skip meals to save calories because it sets your body up for larger fluctuations in insulin and glucose and could be setting you up for more fat gain instead of fat loss."

The research is published online in the Journal of Nutritional Biochemistry.

Belury and colleagues were able to tie these findings to the human tendency to skip meals because of the behavior they expected to see -- based on previous

work -- in the mice on restricted diets.

For three days, these mice received half of the calories that were consumed daily by control mice. Food was gradually added so that by day six, all mice received the same amount of food each day.

But the mice that had been on restricted diets developed gorging behavior that persisted throughout the study, meaning they finished their day's worth of food in about four hours and then ended up fasting for the next 20 hours.

"With the mice, this is basically binging and then fasting," Belury said.

"People don't necessarily do that over a 24-hour period, but some people do eat just one large meal a day."

The gorging and fasting in these mice affected a host of metabolic measures that the researchers attributed to a spike and then severe drop in insulin production. In mice that gorged and then fasted, the researchers saw elevations in inflammation, higher activation of genes that promote storage of fatty molecules and plumper fat cells -- especially in the ab-

dominal area -- compared to the mice that nibbled all day.

Information courtesy of The Ohio State University

Q AND A

Q: I'm trying to break the habit of automatically cleaning my plate, but I don't like to waste food. Is there a healthy compromise?

A: The bottom line is to put less food on your plate. You may be feeding fewer people at home or need fewer calories than in the past, but still preparing the same amount for meals. Save money and prevent food waste by buying and preparing less. When eating out you can order smaller portions, skip extra courses, or even order an appetizer and a salad or soup instead of a traditional main dish. If you start with smaller portions there won't be as much food left behind. Another strategy is to develop the habit of using your extra food for future meals. Many foods can be frozen, providing an easy option for when you don't have time or energy to cook.

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Bringing lunch from home using leftovers can be a key time-saving strategy, packing things up "to go" immediately as you put away food following a meal. This works if you eat lunch at home, too. You also can use food you don't eat at one meal in a different form in another meal in the next few days. For example, you can add leftover vegetables, fruit, poultry, meat and seafood to soups, casseroles, salads or sandwiches. If you consider your question from another angle, eating more than what your body needs is actually wasting food because excess calories contribute to weight gain. The good news is that you can avoid food waste working from either end -- by preparing less or by using extra food for other meals -- and eat food portions that support your good health.

American Institute for Cancer Research.

RECIPE

Here's a recipe for a beef and Brussels sprouts chopped salad from the National Beef Council.

FOUR SEASONS BEEF AND BRUSSELS SPROUTS CHOPPED SALAD

• 12 ounces cooked beef steak or roast, thinly sliced • 4 cups thinly sliced Brussels sprouts (about 10 ounces) • 1 medium tart red or green apple or pear, thinly sliced • 1 cup thinly sliced celery • 1/2 cup dried sweetened cranberries • 1/2 cup reduced-fat champagne vinaigrette or honey mustard dressing • 1/4 cup crumbled Gorgonzola, goat or feta cheese • 14 cup toasted chopped walnuts or pecans Combine beef steak, Brussels sprouts, apple, celery and cranberries in large bowl. Add dressing; toss to coat.

Sprinkle with cheese and nuts, if desired. Serves 4.

Per serving; 357 calories, 32 g protein, 30 g carbohydrate, 13 g fat, 80 mg cholesterol, 5 g fiber, 690 mg sodium.

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HEALTH

FARMERS MARKET TIPS

BY CHARLYN FARGO

D

on't we love to shop at the nowopen farmers markets? All the fresh produce, grown locally and bursting with flavor, is irresistible. Each week the offerings change, making it even more fun to see what has been grown and harvested.

Too often, we aren't sure of what to do with all that fresh produce.

Cooking Light offers five tips for choosing produce and keeping it fresh longer.

1. Sweet corn is best if you buy it in the cool of the morning. That's because of sweet corn "respiration," which turns sugars into starch, the warmer it gets.

Corn bought early in the morning will be sweeter than ears that have heated up under the summer sun later in the day. At home, store corn unshucked in the refrig-

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erator until ready to eat -- the chill slows the respiration rate and keeps it sweet longer. Eat sweet corn the day you buy it, if possible. It's not going to get any better.

2. Peaches are sensitive fruits -- they bruise easy. Store them on their rounded sides or peaked bottoms, and they'll roll and squish the ripe flesh beneath. It's best to keep them at room temperature, stem end down, which provides stability on a flat surface. The stem-side shoulders of the fruit will ultimately bruise as well once the fruit reaches a certain level of ripeness. However, tests on sugar content show that peach bottoms are actually a little sweeter than the shoulders.

3. Look for a yellow spot on watermelon. It's a better predictor of ripeness than thumping. The deep-cream or yellow ground spot -- where the melon sat on the ground as it grew -- shows that it ripened adequately before harvest. Light green or whitish spots indicate underripe melons. Another cue: Shiny melons may be unripe while dull rinds can be overripe.

4. Here's a surprise -- cucumbers

should be stored at room temperature.

Cucumbers develop pits outside and become more watery inside when chilled at 50 degrees or below for more than three days. It's best to store them in a cool place on your kitchen counter. Just don't put them close to bananas, tomatoes or melons -- the ethylene gas given off can cause them to ripen.

5. Basil is a tropical plant, highly sensitive to cold. If it's stored below 40 degrees, it will turn black quickly. Most refrigerators are between 35 and 38 degrees. Keep basil in a cool, shady place in your kitchen counter, with stems submerged in a glass partly filled with water. Then place a large, zip-top plastic bag over the top of the basil. It keeps the leaves moist while still letting the plant breathe.

Information courtesy of Cooking Light magazine.

Q and A

Q: If I see mold growing on an orange, can I just cut away the moldy part or must I discard the entire fruit?

A: Molds are microscopic fungi that live on plant or animal matter, which can sometimes be seen with the naked eye.

These organisms give off spores, which are responsible for their color. While many molds are harmless and beneficial, such as cheese, some molds cause allergic reactions and respiratory problems. Similarly, a few molds, under the right conditions, produce mycotoxins, poisonous substances that can make you sick. In many foods, mold invades deep within the food, not just on the surface. In some cases, toxins may have spread throughout the food. According to the U.S. Department of Agriculture, soft fruits and vegetables with high moisture content, such as an orange, can be contaminated below the surface. Such fruits and vegetables should be discarded in their entirety if moldy. On the other hand, small mold spots can be cut out with a one-inch diameter from the spot in firm, low-moisture fruits and vegetables, such as cabbage, bell peppers and carrots. As a rule of thumb, mold found in hard, lowmoisture foods such as hard cheese, hard salami and dry-cured country hams can be cut out, while moldy soft, high-moisture

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foods such as meat, soft cheese, yogurt, jam, breads, nuts and nut butter should be discard in their entirety.

Information courtesy of the Tufts Health & Nutrition Letter.

RECIPE

In the Midwest, strawberries will be ripe very soon, typically around Memorial Day. Here's a recipe from Eating Well magazine that pairs strawberries and rhubarb, for a light summer dessert.

STRAWBERRY-RHUBARB UPSIDE-DOWN CAKE

• 1 cup sliced fresh rhubarb • 3/4 cup orange juice, preferably freshsqueezed, divided • 3 tablespoons granulated sugar • 2 1/2 cups sliced strawberries • 3 large eggs • 2/3 cup extra-virgin olive oil • 3/4 cup packed light brown sugar • 1 tablespoon freshly grated orange zest • 2 teaspoons vanilla extract • 1 1/2 cups white whole-wheat flour or all-purpose flour

• 2 teaspoons baking powder • 1/2 teaspoon salt Preheat oven to 350F. Generously coat a 9-inch round cake pan with olive oil. Combine rhubarb, 1/4 cup orange juice and granulated sugar in a medium bowl and let stand, mixing occasionally, for 20 minutes.

Add strawberries; stir to combine. Spread the fruit mixture in the prepared pan. Whisk eggs, oil, brown sugar, orange zest, vanilla and the remaining 1/2 cup orange juice in a large bowl. Whisk flour, baking powder and salt in a medium bowl. Gradually stir the dry ingredients into the wet ingredients. Do not overmix. Spoon the cake batter on top of the fruit mixture. Bake until a toothpick inserted in the center of the cake layer comes out dry, 40 to 50 minutes. Run a knife around the outside of the pan and shake it a bit to loosen the bottom. Invert the cake onto a serving plate and remove the pan. Let the cake cool to room temperature before serving, about 2 hours. Serves 10.

Per serving : 321 calories; 5 g protein, 40 g carbohydrates, 17 g fat, 56 mg cholesterol, 3 g fiber, 241 mg sodium.

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HEALTH & FITNESS

WATER FITNESS

BENEFITS

T

he unique properties of water combine to offer one of the most effective environments for an exercise program. Water fitness is the great equalizer – participants of a wide range of skill and fitness levels can enjoy this low-impact, total body conditioning workout. With the addition of high-quality equipment, the benefits of a water workout are endless.

GETTING FIT: TOTAL BODY CONDITIONING

• Studies have shown convincingly that water workouts decrease body fat as effectively as land-based exercise programs.

• Without performing a single sit-up, a water workout tones and strengthens the abdominals as a result of maintaining a vertical posture against the water’s resistance.

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• Water offers a three-in-one workout for cardiovascular and muscular conditioning and enhanced flexibility. This timeefficient, total body conditioning workout results in increased strength and endurance, and improved biomechanics and balance.

• Low-impact aquatic workouts can prevent the injury, strain and re-injury common to many land-based exercise. Water supports 90 percent of the body’s weight – resulting in reduced stress on joints, muscles, tendon and ligaments.

• Water is a natural and instantly adjustable weight-training machine. Resistance is approximately four to 42 times greater in water than air. A workout can be as vigorous or light as desired by effectively utilizing the water’s resistance.

• Unlike most land activities, water provides resistance in all directions, so both sides of the muscle pair can be strength-

ened simultaneously. For example, an arm curl works both biceps and triceps, since there is resistance to the movement in both directions.

• An upright water workout can be more effective than swimming, because the body’s vertical position increases resistance 75 percent over swimming laps.

Water Fitness Benefits -- 2

FEELING GOOD: FITNESS FOR A LIFETIME

• A regular water fitness program can result in the permanent reduction of blood pressure. Water’s hydrostatic pressure helps the heart circulate blood, which accounts for lower blood pressure and heart rates during deep water exercise versus similar exertions on land.

• Practical daily movements such as walking, lifting and reaching can be incorpo-

• Buoyancy equipment, such as the patented AquaJogger® belt, suspend the body securely and comfortably, supporting the head and neck out of the water, so hair stays dry and glasses can be worn.

Water Fitness Benefits -- 3 • Especially beneficial to individuals with disabilities is the fact that water workouts offer a greater range of motion and freedom of movement than many land-based exercise.

LIQUID ASSETS: INJURY PREVENTION AND HEALING

• •

•

•

rated into a water fitness workout to enhance functionality. This can result in the ability to enjoy and perform the activities of daily life with greater energy and ease.

A water workout can be a social activity just like fitness walking or riding side-byside stationary bikes.

With access to an indoor pool, water exercise becomes a great year-round activity, as well as a safe workout option during inclement weather. It can also be an affordable alternative to at-home workouts which often involve more expensive equipment.

Water exercise is both exhilarating and therapeutic – reducing stress-related symptoms such as high blood pressure and muscle spasms. The water’s full body massage action provides a vigorous yet deeply relaxing workout that is usually pain free.

Water exercise involves all muscle groups, yet virtually eliminates muscle soreness – leaving the muscles relaxed instead of

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tight and sore.

WATER WALKING: NO SWIM SKILLS REQUIRED

• Water walking and running movements are simple to learn and require no swim skills, making deep water workouts accessible to virtually everyone – from those just beginning a workout program to those looking for a great cross-training option.

• Whether in peak condition or recovering from surgery, the water’s forgiving environment supports and offers a light or challenging workout according to the person’s need – for both fragile physical therapy clients and intense athletes.

• The water’s buoyancy helps even the uncoordinated land exerciser achieve a measure of grace with movements that are easy to learn. The fact that water obscures less than stellar bodies also makes this exercise appealing to the self-conscious.

• Water exercise demands the continual use of the abdominal and back muscles as well as the arms and legs in order to maintain erect body alignment and balance. This strengthening of the core abdominals and back can assist in managing and preventing back pain.

• Water exercise enables a person to preserve as much fitness and function as possible while rehabilitating an injury. Many people heal to over 100 percent of preinjury strength and may actually improve their fitness level. Some individuals who have committed to aquatic therapy found their recovery time is reduced by half.

• Heat is lost 25 times faster in water than air, allowing for longer and more comfortable workouts. This natural cooling of the body is particularly beneficial for people who tend to overheat during exercise, and in conditions such as pregnancy or multiple sclerosis, where maintaining a lower core body temperature is very important.

• The water’s pressure helps the heart circulate blood which accounts for lower blood pressure and heart rates during deep water exercise. As a result of this hydrostatic pressure, water exercise may be one of the best and safest activities for cardiac patients. It also helps reduce swelling, allowing many people with arthritis or injuries to exercise. n To find a retailer near you visit www.AquaJogger.com or call 1-800-922-9544.

AquaJogger® is a division of Excel Sports Science, Inc.

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T R AV E L

FORMER YUGOSLAVIA'S SMALL COUNTRIES YIELD BIG DISCOVERIES

BY VICTOR BLOCK

A

s I strolled along the ancient ramparts that encircled a small medieval city, I watched the view change with each twist and turn.

On one side was a labyrinth of narrow streets lined by tile-roofed stone buildings. In the other direction were stunning views of the Adriatic Sea. Not far away the setting was very different. There I traveled through a terrain of rugged mountains, deep canyons and inviting beaches.

As I crisscrossed four miniscule countries that once were part of Yugoslavia, I

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delved into intriguing chapters of history, oohed and aahed at the breathtaking scenery, and checked out local life in tiny towns and magnificent cities. That nation was born following World War I, but because a number of different ethnic groups were patched together, the seeds of conflict were sewn right from the start.

The areas of present-day Croatia, Montenegro, Bosnia and Herzegovina, and Slovenia were part of Yugoslavia when it fought against Germany in World War II under the leadership of Josip Broz Tito. After the war he headed a socialist government until his death in 1980. While authoritarian, Tito earned a reputation as a benevolent dictator who kept the tensions that resulted from ethnic differences in check. Following his death, those differences flared, the country splintered along the borders of the former republics and fighting soon raged in what became known as the Bosnian War. While the peace agreement that ended the fighting didn't erase old ethnic tensions, today they're expressed with words rather than war. Visitors are likely to hear good-natured but pointed jokes about people in neighboring states who once were fellow countrymen.

The tiny sizes of the countries -- the four together have a total area about equal to New York state - makes traveling between them convenient. But at the same time their similarities became evident to me, so did their interesting differences.

A major attraction is the appeal of the cities. Dubrovnik in Croatia is one of the most prominent tourist resorts of the Mediterranean. Its Old Town neighborhood exudes a Middle Ages atmosphere from when it rivaled Venice in wealth and power. The main feature is ancient fortified walls set off by a series of turrets and towers that encircle the city. Walking along the top of the fortification provides the dramatic views of architectural treasures.

Zagreb, the capital of Croatia and a cultural center since the Middle Ages, boasts an inviting array of museums.

Many of them are perched in the hilly, historical Upper Town. The pedestrianfriendly Lower Town has inviting squares and parks where locals gather to stroll and socialize at outdoor cafes.

Ljubljana (pronounced Loo-blee-AHna) is a bustling urban center with broad promenades and pleasant pedestrian walkways. Statues, mosaics and a section

of stone wall are among reminders that this was the site of a Roman town beginning in A.D. 14. Overlooking the setting from a hilltop is Ljubljana Castle, which dates back to the early 12th century.

Small but equally as enticing are towns and villages. Karanac, a community of about 1,000 people in Croatia, exemplifies rural charm. It's located in what is known as the bread basket of Croatia, and grapes have been grown on the surrounding hills since Roman times.

Hum is little more than a dot on maps.

A 2001 census counted 17 residents, but I was told that a mini population explosion has increased the number to 25.

Mostar is stretched along the shore of the Neretva River in Bosnia and Herzegovina and has a history as one of the most ethnically diverse towns in the region. Its attractions range from 16th- and 17thcentury mosques to crowded shop-lined streets. The graceful Old Bridge over the river was built by the Ottomans in the mid-16th century and stood for more than 400 years before being destroyed during the Bosnian War. Visitors today see an exact replica.

If any city can be said to share both a happy and tragic past, it is Sarajevo, the

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capital of Bosnia and Herzegovina. For several hundred years it was a cultural and religious haven where Serbs, Croats, Turks, Muslims, Jews and others lived in harmony. That peaceful picture came to an end during the fierce fighting that followed the death of Tito.

Visitors receive a stark introduction to that bitter warfare in the Tunnel of Life, a mile-long underground passage that was dug beneath the city's airport. Men, women and even children made more than 5 million trips through the tunnel carrying food, medical supplies and small weapons during the city's siege, which last nearly four years.

Very different and much happier settings are encountered at water-related attractions. For those seeking a sun-andsand respite, Croatia has beautiful beaches along its Dalmatian Coast. More than 120 beaches also line the short shoreline of Montenegro.

More dramatic scenery awaits visitors to Plitvice Lakes National Park in Croatia. Water fills a line of 16 lakes that are separated by natural dams and spill down hillsides in a series of cascades.

Adding to the portraitlike setting are the colors of the water -- sky blue, emerald

green, rock gray -- which reflect the surroundings.

Equally magnificent in a different way is Lake Bled in Slovenia. Overlooking the lake from a steep cliff is Bled Castle, which dates back to the early 12th century. On a small island in the lake stands a graceful 17th-century church.

The little house of worship is a popular wedding venue, and a good luck tradition calls for the groom to carry his bride-tobe up the 98 stone steps to the building, then for the couple to make a wish and ring the bell so it will come true.

By the time I pulled the bell rope, my wish had already come true. I was experiencing four intriguing small countries that are large in terms of attractions and appeal.

WHEN YOU GO The "Crossroads of the Balkans" trip I took is one of dozens of itineraries offered

by Overseas Adventure Travel. Along with the must-see attractions in destinations it visits, their itineraries include lesser-visited but equally inviting places.

For more information about OAT trips throughout the world, call 800-955-1925 or visit www.oattravel.com.

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