Panache Vue' Tampa Bay Magazine February 2016 by Panache Vue' Magazine

February 2016

CREATING RESOLUTIONS YOU CAN KEEP

KISSING MAY NOT BE GOOD FOR YOUR HEALTH

BFF'S

TRENDING IN

2016 FLUSHED with EXCESS www.PanacheVue.com

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HEALTH

IT'S TIME TO FOCUS ON HEALTH CARE... Not Sick Care

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 technology 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. 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. 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

Dr. Carl Conforti, D.C. 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) By providing whole health wellness care our patients are truly WELL. Let us show you the difference in traditional 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 02-29-16 . 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.

Conforti

CHIROPRACTIC

AND WELLNESS CENTER, INC. www.confortichiropractic.com

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813.969.2225

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FEBRUARY 2016

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FEATURES

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26/2016 NEWS

CREATING RESOLUTIONS YOU CAN KEEP

28/NEW AND IMPROVED DIETARY GUIDELINES

KISSING MAY NOT BE GOOD FOR YOUR HEALTH

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DEPARTMENTS FEBRUARY 2016

VOLUME 7, ISSUE 1 FEBRUARY 2016 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

CONTRIBUTING WRITERS Dr. Laurie De Luca Dr. Paul Duryea Valerie Kelley Dr. Cesar Lara Dr. Larry Lieberman Dana Martinez Gene McDonald

HEALTH & WELLNESS

02/It’s Time To Focus On Health Care…Not Sick Care 07/Let’s Get Something Straight 11/Kissing May Not Be Good For Your Health 13/Creating Resolutions You Can Keep 14/BFF’s Are Good For You 22/Omega-3 in Plants 24/Farm Raised or Wild Salmon? 30/You Can Be a Good Cook, Yes You Can 6

PANACHE VUE’

38 HOME

16/A ‘Mashed-Up Mix’ of Styles 17/Giving back in a Green kinda way 18/Retiring? Ditch the Dark, One Piece at a Time 19/When Windows Dare To Go Bare

FASHION

12/Strike A Pose

BEAUTY

15/Get To Know Sculptra

TRAVEL

38/For Beaches and Architecture, It’s Hard To Beat Barcelona

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 2008-2016. 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

LET'S GET SOMETHING STRAIGHT

ormally I write articles about Dentistry mainly Orthodontics, my specialty. I want people to realize that Orthodontics is not just for adolescents or young adults but can encompass people in their 50’s, 60’s and 70’s . Recently I have seen numerous older individuals for correction not only of their smile but also their bite. Orthodontics prior to Cosmetic Dentistry can enhance or even decrease the amount of Cosmetic Dentistry necessary to achieve a balance between esthetics and function. I have had patients that without Orthodontics the early loss of teeth would occur due to the inability to maintain adequate oral hygiene. So in reality Orthodontics can save teeth not only improve ones smile. If you are unsure if Orthodontics can help you please call us for a complementary consult. One last thing as you know the Mansion of the Macabre our charity Halloween event closed in 2015. All of the items that were a part of the Mansion are all up for sale. If anyone is interested they can contact me at drdragon@ earthlink.net for a list of what is available.

Dr. Paul R. Duryea, DDS, MS

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’

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

TAMPA BAY DOCTORS CAUGHT RED HANDED

e have great news for neck and back pain sufferers! The greatest back pain breakthrough of our century that our doctors have seen is NOT a surgery at all, but a little-known, state-of-theart technology that’s safe, painless and is saving neck and back pain sufferers from harmful shots and surgeries throughout our Tampa Bay offices.

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Yes! Tampa Bay chiropractors, Dr. Carl Conforti, Dr. Todd Bodanza, and Dr. Damien Rogers D.C. were caught recently trying to save their fellow Tampa Bay residents from the villain that has been robbing them of their fun and giving them back pain, neck pain and problems.

Our treatment program is the ideal solution for relief from: • 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 • Relapse of neck or back pain following surgery • Back pain due to weight issues • Spinal stenosis FINALLY, SOME GOOD NEWS If you’ve been suffering with back pain or arm/leg pain caused by a disc bulge, disc herniation or compressed discs. In our candidate consultation, our patients typically say they have TRIED

EVERYTHING including: • Exercise • Physical therapy • Multiple Pain medications • Muscle relaxers • Painful shots • Back surgery Or the one we hear most often after failed back surgery is “just live with it.” If you’re like most, none of these have worked for you or you are afraid of what could happen if you do try some of these. Whatever your situation, you owe it to yourself to check into our non-surgical back and neck treatment for neck and back pain and sciatic or leg pain caused by a bulging or herniated discs. HOW DO DISCS GO BAD? Over time the discs in your back tend to get squashed or compressed. Most often, we hear problems caused by: • Playing certain sports • Having a job that requires lots of sitting or standing in one place for long periods of time • Lifting things • Car accidents • Lifting things It’s kind of like a cookie with cream filling. When pressure is applied to the cookie, the cream filling starts to ooze out from between the sides of the cookie (like gravity on our spines). Eventually, this happens to a lot of us. Statistics show that over 80% of Americans will suffer with back pain sometime in their life. In our clinic, we’ve treated hundreds

of patients with non-surgical spinal decompression with amazing results. There are only a very small percentage of people we can’t help. And we will let you know if you’re not a candidate for the treatment. LET’ SEE WHAT PATIENTS HAVE TO SAY ABOUT OUR TREATMENTS! “I went to Conforti Chiropractic Centers and met with Dr. Bodanza. They recommended spinal decompression. At the time I could barely walk and after only two treatments I was pain free and was able to do normal activities. By the end of the treatment, I could not believe the improvement in not only my health, but my relationships. I was the old me! The care and professionalism exhibited by these Doctors was amazing. I was a doubter but I would recommend this to any person suffering from back pain.” - Terry O., Trinity, FL “Spinal decompression saved me from another back surgery. I suffered through my first surgery and recovery only to find myself back in severe pain within a year. After my relaxing treatments in the Benttree Clinic, I no longer have pain, and I did not even have to suffer to get pain free. In fact, after most of my treatments, the staff would have to wake me because they create such a relaxing setting. Check it out, Dr. Rogers has something special going here.” –Tim S., Tampa, FL “As a person who was involved in sports and fitness my entire life, the pain and agony I experienced after my car accident in June 2009 nearly ended me. I was no longer able to be active and I

quickly found my health deteriorating. I wanted to do something about it, but everything I did hurt. A friend of mine told me he had seen some machine at his chiropractors office that could help. I called and scheduled a consultation. Dr. Conforti started me on treatment that day. He could feel the desperation I was experiencing. Long story short, Dr. Conforti saved my life. He made sure each treatment provided relief. He followed through with his word. He relieved me of the pain that was literally killing me. Thank you, Carl.” – Scott M., Palm Harbor, FL

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 02-29-16

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

813.749.8331

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 PANACHE VUE’

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February 2016

is for you!

CREATING RESOLUTIONS YOU CAN KEEP

KISSING MAY NOT BE GOOD FOR YOUR HEALTH

Call:

BFF'S

727.459.2361 Email Us At:

Advertising@PanacheVue.com Find us on FB:

www.facebook.com/Panachevue

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HEALTH

KISSING MAY NOT BE GOOD FOR YOUR HEALTH

DEBBIE AND LARRY LIEBERMAN

’m going to share an article I’ve written for a previous issue of Panache. It’s so timely and important I believe it’s worth repeating. Please share this with those you love and care about. Valentine’s Day with it’s cheesy Hallmark cards and roadside flower stands is a great day to honor and cherish the one you love. In my house, bringing home a romantic card, flowers and delicious chocolate is almost a guarantee to receive some warm hugs and kisses. Those loving kisses, however, may not only be sharing your affection with your sweetheart – they have serious potential to also share the harmful bacteria that causes and spreads periodontal disease. Periodontal disease is an oral condition which involves the breakdown of the structures which

support the teeth such as the bone surrounding each tooth and the fibers which anchor the teeth to the gums. Currently , it is felt that the start and progression of periodontal disease (also known as periodontitis) is determined by the body’s response to infection caused by bacteria in plaque. Research has been done investigating whether or not the bacteria which cause periodontal disease can be passed between people through kissing, or among family members, much like the way the flu or a cold can be spread from individual to individual. Adults with periodontal disease may indeed be a source of infection and can pass this bacteria to their partners or family members. However, it is important to recognize that a person may have bacteria in his/her mouth, but not develop periodontal disease. How can you prevent developing periodontal disease if your partner has it? You, your partner and family members can: 1) practice better oral hygiene by brushing and flossing regularly after meals and before bed. By reducing the amount of plaque you leave on your teeth and gums, you also reduce the amount of bacteria in your mouth. 2) See your dental hygienist

who can alert you to potential problems sooner rather than later. Our Hygienist’s, Laura and Stephanie recommend many service and product options that help this problem. In addition, for over 10 years our office has used lasers to treat and heal gum disease. One of the first in our area to use this state of the art technology, we have enabled many patients to avoid the “cut and suture” traditional gum surgery and replace it with a faster, more comfortable and long lasting laser procedure. If you notice any of the following you may be at risk of having some form of periodontal disease: bad taste in your mouth, bad breath that doesn’t go away, itchy or bleeding gums, loose teeth, pus coming out of your gums or a change in the fit of your denture. As I’ve mentioned before, periodontal disease can affect not only your dental health but medical condition as well. I urge you to take this disease seriously and get treatment just as you would a medical disease. It is my wish that you have many years of healthy, sweet and loving kisses with all of those you care about. Larry Lieberman,DDS

WE ARE GRATEFUL TO LIVE AND WORK IN SUCH A WONDERFUL COMMUNITY! We Thank You For Your Continued Loyalty We Thank You For Your And Support And Wish You A Very Happy ContinuedHoliday Loyalty and Support. Season. Debbie & Larry Lieberman *REJUVENATE YOUR LOOK BEFORE THE ASK ABOUT OUR SPECIALS HOLIDAYS - ASK ABOUT OUR SPECIALS.

PROUDLY PROVIDING STATE OF THE ART, COMPASSIONATE DENTISTRY SINCE 1984 To learn more about us visit our new website and facebook page

Larry Lieberman,DDS www.dentist-lieberman.com

35691 US 19 N, Palm Harbor (Next to the Longhorn Steakhouse)

727-785-8017

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

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PANACHE VUE’

FA S H I O N

STRIKE A POSE BY SHARON MOSLEY

verybody smile! How many times have you heard that lately? Chances are you or your friends are constantly clicking away with cell phones at parties, events or just goofing off at home taking one selfie after another. And if you've got kids ... well, the photos can be endless, right? But what if you were a celebrity and you KNEW you were always going to be photographed at any time, at any mo-

PANACHE VUEâ&#x20AC;&#x2122;

ment? You'd try to be prepared as much as possible. Chances are you'd also hire a stylist to help you look your best. Rachel Zoe, stylist to the stars, and author of "Style A to Zoe: The Art of Fashion, Beauty and Everything Glamour" has some tips on striking the best pose. "It's no fluke that nearly every starlet appears in magazines photographed standing in a similar way," says Zoe. "How you pose for a picture can be the difference between looing your best or looking like a slouch with ten extra pounds you don't even carry. Worse, it's freeze-framed in a snapshot forever after."

So how do celebrities make sure they take the most flattering photos? It's all about the angle, says Zoe. "The reason most red carpet poses appear to be angled from a side or three-quarter viewpoint is that it gives the appearance of smaller hips," says Zoe, who also suggests the trick of crossing your ankles works too. "If seated, push forward slightly to keep the bottom half farther away from the lens. Bend your legs at the knee and push your feet slightly back," she adds. And yes that beauty pageant pose of one hand planted on a hip with the other arm straight down really does work, too. "It not only gives a woman something to do with her hands," says the stylist, "it also causes her to consider how the rest of her figure appears." But most top fashion magazines prefer more natural poses, says Zoe, with their hands hanging relaxed at the sides of the body or one hand holding an evening clutch while the other arm hangs down relaxed and palms facing the thigh. The stylist always takes pictures of her clients during their fittings with her. "Balance and proportion become more obvious when framed in a photograph." Then you can see if the lines of the clothes are flattering or if they are just exaggerating figure flaws. You can also tell if the color works for you or not. "Your friends might lie, but the camera never does," she says. And then there's always the closeups ... selfies, anyone? Zoe has some tips for face poses, too. "A chin tipped slightly up can stretch out a double chin. But don't overdo it," she warns. "Or you risk an uninvited view of your nostrils. Or tip your head down, and the focus is on the eyes." Instead, she suggests keeping lips partially open or smiling generously. "Vamp it up, but never to the extent of appearing like a caricature of a drag queen or beauty pageant contestant." And when in doubt ... always smile! "Any flaws in your outfit or your pose will disappear when you look like you're having a great time," says Zoe.

HEALTH

CREATING RESOLUTIONS YOU CAN KEEP DR. CESAR LARA

e are a few weeks into 2016, and I have two questions for you. What resolutions did you make this year? How successful have you been at keeping them? At the top of January, we usually show up with a burst of enthusiasm for personal transformation. We are dedicated to making major life changes, creating healthier habits, and achieving goals in a big way. This is fueled by the energy of those around us, the need to reboot after the celebrations of the holiday season, and even by the inevitable sales on gym memberships each year. What we find, however, is that if we do not carefully tend the flame of our enthusiasm, it burns too brightly and quickly dies out. Within a couple of weeks, the gym has become an inconvenience, we can’t make time for meditation, and we have stopped packing lunch before work each day. Our goals seem far away, progress is slower than expected, and we can’t seem to stay focused no matter how hard we try. Below are four tips for creating (and keeping) New Year’s resolutions that stick, or for rededicating yourself to the resolutions you’ve already made for 2016. 1. Set reasonable expectations. One of the reasons we get “resolution burnout” is because we set goals that are overly ambitious. It feels great to proclaim “I’m going to the gym 6 days a week for 60 minutes.” However, if your current reality is that you get to the gym for 30 minutes a few times a month, it is unlikely that you will make such a huge leap overnight, and highly likely that you won’t be able to sustain that kind of effort. Recognize that any resolution such as

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regular exercise is going to require additional time and energy on your part. Stay realistic about the commitments you already have in your life that you intend to keep, such as going to work and caring for your family. It’s okay to stretch yourself a little bit- you want to be inspired by your goals after all- but setting goals that are too lofty only sets you up for disappointment. A more realistic resolution might be to hit the gym 3 times a week for 45 minute stretches. 2. Be consistent. Consistency, especially in the early weeks, is critical for turning a resolution into a healthy habit. The first 21 days are the most important time for establishing routine; they are also the time when we are most likely to give up. Building as much consistency as possible into your resolution can help during this time. Suppose you want to eat more leafy greens, and decide to drink one green smoothie every day. To prepare, set the ingredients together and pull out your blender the night before. Make and drink the smoothie every morning at the same time. When you have feelings of resistance, which is almost inevitable, notice them without reacting. You do not have to want to make the green smoothie every single day. What matters is that you practice making the green smoothie until it becomes a habit. Within a few weeks the pattern will become automatic, and you may even wake up craving those healthy vegetables! 3. Ask for help. Keeping our New Year’s resolutions can become a test of personal willpower, a battle of us vs. the chocolate bar or the meditation cushion. We mistakenly believe we have to “go it alone” in order to prove something about ourselves. This year, try reaching out to others when you make your resolutions. You may find a friend who also wants to take that early morning run, or a spouse who is perfectly happy to cook (and eat) steamed broccoli instead of mashed potatoes. Enlist the help of a business coach or enroll in a bootcamp class at the gym. Creating a network of support not only helps you stay motivated, it allows you to

César A. Lara, M.D.

inspire others in their resolutions as well. 4. Embrace change. Don’t be afraid to let your resolution evolve over time. You may start off dedicated to swimming each week, and find that you’d rather use your energy rock climbing instead. Or you might discover that you hate green smoothies in the morning, but love them as a mid-afternoon snack. Change is a necessary and important part of life, and embracing it ensures that our goals always feel aligned and on-target. I wish you a 2016 that is joyful, inspired, and full of life’s potential.

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’

WELLNESS any eye deficiency, but by how the brain interprets visual information from the eyes.

OBSERVATION

"Depression is merely anger without enthusiasm." -- Comedian Steven Wright

BFFS ARE GOOD FOR YOU SCOTT LAFEE

he more social ties you have early in life, the better your health will be at both the beginning and end of it, according to University of North Carolina researchers, who looked at links between social relationships and concrete measures of well-being, such as abdominal obesity, high blood pressure and inflammation. Data was taken from four national representative surveys of the U.S. population. They found that the sheer size of a young person's social network generally encouraged behaviors that promoted a healthy life, early and late. Indeed, social isolation as a teen increased the risk of inflammation (linked to myriad diseases including cancer) as much as physical inactivity. Interestingly, the number of friends and social connections one enjoyed in middle adulthood was less relevant to health than the quality of those relationships.

WAKE-UP CALL

Night shifts and stick shifts don't mix well. Researchers at Brigham and Women's Hospital asked study participants to participate in a daytime test-drive after working a night shift. More than 37 percent of the bleary-eyed drivers nearly crashed. The same workers took the test drive again after a good night's sleep. Result: Zero nearcrashes. The study has major public health implications. More than 9.5 million Americans work overnight or in rotating shifts. One-third of American workers commute at least 30 minutes. Between 2009 and 2013, a drowsy driver was involved in 21 percent of fatal crashes and 13 percent of crashes causing severe injury. Eye-opening numbers, indeed.

BODY OF KNOWLEDGE

Humans are losing their Plantaris muscles, already absent in roughly 9 percent of peo-

PANACHE VUEâ&#x20AC;&#x2122;

ple. The muscle, located along the back of the leg from the knee to the ankle, is used by (other) animals to grip with their feet.

GET ME THAT, STAT!

In a survey of hematologic oncologists, published in JAMA Internal Medicine, more than half of doctors reported that, in their experience, end-of-life discussions occurred "too late." Almost one-quarter said they waited until a patient was near death before talking about hospice care. Forty percent waited until death was clearly imminent before discussing where the patient wanted to die.

LIFE IN BIG MACS

One hour of sitting quietly, like you would in church, burns 68 calories (based on a 150-pound person) or the equivalent of 0.1 Big Macs. If you sneak a Snickers bar into church, you'd need to sit there for more than four hours to burn off the 273 calories.

COUNTS

45: The number of drugs approved by the FDA in 2015, the most since 1996 90: Percentage of persons who survived a prescription opioid overdose who were able to obtain another prescription for the same drugs 1 in 5: Ratio of publicly funded clinical trials for cancer that do not enroll enough participants to produce solid results Sources: Food and Drug Administration; Boston Medical Center, Annals of Internal Medicine; National Cancer Institute

DOC TALK

SOB: shortness of breath

MANIA OF THE WEEK

Empleomania: Mania for holding public office

HYPOCHONDRIAC'S GUIDE

Nicknamed Alice in Wonderland syndrome, micropsia is a neurological disorder in which the patient sees an object much, much smaller than it actually is, as if looking through the wrong end of a telescope. The illness is not caused by

MEDICAL HISTORY

This week in 1896, the first X-ray photograph in the United States may have been taken by Dr. Henry Louis Smith, a professor of physics and astronomy at Davidson College in North Carolina. It showed the location of a bullet in the hand of a corpse, using a 15-minute exposure. The photograph was published in the Charlotte Observer.

MED SCHOOL

Q: What happens to the internal organs after an autopsy? A: After the organs are examined by a pathologist, they may be removed for further study, sometimes biopsied or dissected for more intense inspection. At the end of the autopsy, the organs may be returned to the body and the incision closed or they may be retained for teaching, research or diagnostic purposes.

SUM BODY

Three Over-the-top Things to Know About Hair 1. You have pretty much the same coverage and numbers as a chimpanzee, only most human hair is too fine and pale to be visible. 2. Blond women have more follicles than brunettes and redheads, also more estrogen. 3. Males with male pattern baldness have a higher risk of heart disease.

MYCROBES

Propionibacterium acnes is a bacterium commonly found on the skin, in pores and hair follicles. Once, as its name suggests, it was thought to cause pimples and skin problems. In fact, P. acne is mostly benign and helps fend off harmful bacteria by taking up space that pathogens might invade.

LAST WORDS

"Oh, jeez, my head." Isidro (Gino) Perez, a 24-year-old lightweight boxer. Perez spoke the words during a 1983 bout in which he would be knocked out and never regain consciousness. He died one week later of massive injuries to the stem of the brain.

BEAUTY

GET TO KNOW SCULPTRA BY VALERIE KELLEY

agging Skin. Flattened Contours. Deep crevasses. Inevitably, we will all experience the classic signs of aging simply because our bodies slow down the production of collagen as we age. While this process happens to everyone, there are some environmental and lifestyle influences that can speed up the degradation of collagen. The most likely culprits are sun-damage and smoking cigarettes. The defense is pretty straight-forward: wear sunscreen every day of the year and quit smoking by any means possible. You can also promote collagen stimulation in the foods you eat. Processed foods that are loaded with sugar will cause internal inflammation that inhibits collagen formation, so instead opt for lots of greens and omega-3 fatty acid foods like fish and nuts to reduce inflammation. That said, all the kale and sunscreen in the world can’t stop the body’s natural decrease of collagen. That’s where science comes in. We’re not talking Botox or Dysport or Juvederm. While those “liquid miracles” may have originally made their mark as wrinkle eliminators, the effects are temporary and they don’t stop the body’s break-

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down of collagen. There is, however, one filler that does – Sculptra Aesthetic. Sculptra (generic name is “poly-Llactic acid” or PLLA) is a synthetic form of lactic acid, the same lactic acid made by our muscles after exercise. Though it is made in a laboratory, Sculptra contains no animal products, and because the body recognizes it as lactic acid, it very gradually disappears by the action of your own cell enzymes. “Let’s be clear,” says Dana Martinez, founder and CEO of Lecada Medical Artistry. “Sculptra is not a wrinkle filler. It’s a volumizer. It replaces the natural volume loss that occurs as we age by stimulating the production of collagen.” She goes on to say that while Sculptra may add volume to areas of the face, creating a soft, natural, more youthful recontouring, it really works over time to stimulate the body’s natural anti-aging process for longer lasting fullness. The optimum results from each treatment are typically visible over the course of 4-6 weeks, with each successive treatment

requiring less and less Sculptra. With maintenance treatments, the dramatic rejuvenation Sculptra provides has been known to last 2 years or more. Additionally, it doesn’t have that “over- stuffed” look that is all too common when Juvederm, Restylane or Radiesse is used improperly. Sculptra requires a high level of training, skill, and experience on the part of the physician to competently analyze the face for a successful result. Be sure your Sculptra injector is properly qualified and that you follow all office recommendations regarding any post-care. And remember, collagen renewal takes patience. “This is not a miracle, quick-fix filler,” Martinez says. “Imagine you’re planting a garden. You plant the Sculptra and then watch the beauty unfold, naturally over time. It’s worth the wait.” Contact Lecada Medical Artistry at 813.874.2332 for a complimentary consultation. Lecada’s experienced, Sculptra-certified medical staff ensures artistic, natural results.

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A 'MASHEDUP MIX' OF STYLES JOSEPH PUBILLONES

: We like a mix of contemporary and traditional styles, heavier on the contemporary. This works nicely in the living and dining rooms, but now we are redecorating the master bedroom, and I am rebelling. All those square corners and slick surfaces are just too cold for me. Suggest a compromise? Save this marriage!

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A: Compromise is easy. Saving a marriage? That's duck soup, too, if differing taste is the only issue. You can do it with compromise -- aka "eclecticism" -- and color. Here's a smart case in point: a clean, inviting bedroom that looks totally contemporary at first glance. But look again, and more traditional touches come to the fore. Ethan Allen, the furniture company from which we've borrowed this room photo, calls it: "The New Eclecticism ... a mashed-up mix of any kind of style." Set against the sweep of unexpected color on the walls (more about that in a minute), the imposing headboard is button-tufted -- a timeless classic. Another classic, the graceful Louis XV-esque chair looks totally today upholstered in a serene

gray that echoes the nickel finish on the updated X-legged stools. Yin and yang, then and NOW! This bedroom is as cool as it is hot off the presses -- that's the latest color rage on the walls, Pantone's Color of the Year "Radiant Orchid," that was all over Paris during the 2014 Maison & Objet show in January. Like this elegantly eclectic bedroom, it's a thoroughly modern color: confident, fashion-forward and unisex. Learn more at Pantone.com/coloroftheyear and eathanallen.com. Q: Is American Standard setting a new standard? A: Everything old is new again for one of American's oldest design brands. Founded in l872, American Standard has been fitting out America's bathrooms for l5 decades and, it calculates, through four major movements in design, starting with Classic (l880-l920) and running through the "Golden Era" (l920-50) and Modern (l950-90). This month, it's making a big splash over Contemporary (l990-today), introducing an ensemble of upscale bath furniture under a new name, DXV (i.e., Decade l5). Sleek, sophisticated, streamlined and gleaming, it's art for the bath -- a porcelain sculpture for the most personal room in your life. Check it out at www.dxv.com Q: I painted my bathroom apple green -- my favorite color -- but I don't like it as much as I thought I would. Is there any way to soften the color so it's not so, well, glaring? A: Ah, poor you. You've just encountered the quirkiness of color. What looks luscious in small doses -- a dress or scarf -- often grows aggressive when it's applied to large areas. Especially under bright lights in a bath, apple green (or chartreuse) can easily turn into poison green when you see it reflected on your face in the mirror. You may be able to tame the color bounce a bit by painting the ceiling a dark, almost black-green, hanging a lot of soft-colored art on the walls, and replacing all lights with the warmest full-spectrum white bulbs you can find.

GREEN LIVING

GIVING BACK IN A GREEN KINDA WAY BY GENE MCDONALD

have been doing Countertops for many years now, which means there will always be leftover materials in my shop. The materials I have the pleasure to work with are too beautiful to send to a landfill. I always love the way I feel when I am helping someone. I can admit I am one of those guys who get a better feeling inside when I am helping someone then when I am not. Whenever a customer is buying a kitchen and baths, I usually suggest having their kids make their own bathroom countertop, the idea is always sold. The kids put in what they want and get to brag to their friends about their seashell and glass mix top. I came up with this similar idea one day staring at about 40 pieces of small scrap that I just couldn’t throw away. A friend of mine got me in touch with CASA (Community Action Stops Abuse) http://www.casa-stpete.org/ and I spoke with the organization about my idea for the Holidays. I really got excited about this as my heart felt like a freight train that can’t be stopped. I then made cut my scraps into

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the shape of fish and left the inside open for the kids of CASA to fill up with whatever recycled materials they could find. I set up a work table with the amount of kids who were coming and I was able to give a little ten minute speech to the kids about the philosophy of “Green”. Basically, I helped them understand that what most people may throw away can be turned into very nice things. The kids loved it; they actually understood and were so happy which of course swelled my heart up even more. I did not have much money to pass on to these charities in which I would love to give too, so I thought I could at least do this in a Green Kinda way to help the kids smile a little more brighter than it did yesterday. After this day the kids learned that not everything you throw away is garbage, they got hands on art training in a shop with their own safety glasses, they expressed themselves with colors of glass, and then in return felt the power of giving

back by giving these fish to their moms as a present. That is a multiple winner. I then shared this on Facebook and it was nice that a similar business started this in California. So please if you have a business, STEAL THIS IDEA!!! If you don’t know how to get started, please contact me I will help you convert your scraps into an idea where you too can feel this power of Tampa Bay Love. Gene McDonald, aka “The Counter Top Rock Star” is the President of Refresh Interiors Design.com. To schedule an appointment or Visit his showroom, visit www.ReFreshInteriorsDesign.com or Call 727.527.0206.

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RETIRING?

Ditch the Dark, One Piece at a Time JOSEPH PUBILLONES

: We are planning to retire at the end of the year and move to the lakeside bungalow we bought eight years ago. Suddenly, I realize that our old furniture can't make the move with us -- it's all dark wood and the upholstery is dark plaid and paisley. We didn't budget for a whole houseful of new furniture. What should we buy first? A: Go for "investment" furniture -quality-made sofa and chairs. Then you can fill in with accessory pieces, like coffee and end tables, lamps, art, and

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such. You might even consider painting some of your "brown" (wood) pieces and enlisting them for temporary duty while you're shopping for more permanent furnishings. Decorating should always be an ongoing project, remember, a good reason to spend your retirement scouting out the furnishing options in your new environment. Just keep thinking light, bright and fresh when you shop. Take the sunny room we show here as inspiration. It's a vacation for the eyes, in whites, pastels and light-hearted patterns (from top furniture manufacturer E.J. Victor, which will be showing off these and other new collections at the fall High Point Furniture Market, opening this week). Note how much of the fun shines from the designer's choice of accessories:

the tropical artwork and collection of vibrant yellow pottery on the open show-off shelves. And the great thing about accessories is that you can change them when your mood does, so your rooms always seem new and interesting. Q: We're remodeling to open up the doorway between the dining room and the great room. The idea is to give us more privacy (sound-proofing) when we have grown-up dinner guests and the kids are in the great room. How can we dial down the noise without actually closing off the doorway? A: French doors could be a lovely answer. They're graceful and attractive, and -- ta-dum! -- they'll muffle the kids' noise and still let you keep an eye on what they're up to. Personally, I have a thing for French doors almost everywhere inside the house, anywhere you want to let in the light, both actually and figuratively. One exception: Recently, we stayed in a boutique hotel done over by a famously edgy architect. The rooms were tiny; the colors, dark; the attitude, daring -- if you consider see-through French doors on the bathroom daring! Q: My mother-in-law is English, which may be why she allows her two dogs to jump on the furniture. That's her business in her own house, but I don't want the dogs on my sofas when she brings them to visit. What's this all about, dogs on the furniture? A: You've already supplied the answer: Your mother-in-law is English, and the attitude of the English about their dogs can be summed up in a perhaps apocryphal story about English decorator, John Fowler. Partner in the famed firm of Colefax and Fowler, which decorated many a gentry's stately home in the early 20th century, John eschewed everything that looked too new and perfect. His secret formula for lending instant patina to a project: finish everything to perfection, and then let the dogs in for two days. In your case, I'd simply bring out color-coordinated sheets and cover your furniture whenever your family dogs come to visit.

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WHEN WINDOWS DARE TO GO BARE DR. CESAR LARA

: Our living room is two stories high, with windows up to the ceiling. We like the light, but we're in a new development and feel overexposed to our neighbors. Is it OK if we only curtain the lower windows, the ones through which people can see in, and leave the upper windows bare? A: Esthetically speaking, it's fine to cover your privacy without covering all those windows to match. Ecologically speaking, be aware that you risk super-sized heating and air-conditioning bills, plus sun damage -- old sol can fade everything in your living room, including works of art and hardwood floors, and also pose a direct threat to you and your family, warns the Skin Cancer Foundation. The good news is that there's a way to have your bare windows and be ecosavvy, too: apply a window film that promises to block 99.9 percent of those hazardous ultraviolet rays while it wards off excess heat and chill. Moreover, window film even guards against today's tempestuous weather. Should a storm shatter your windows, the film will help hold the shards in place. Forget do-it-yourself: You want high-quality film that's applied by a trained professional. Two top sources to consider: 3M Sun Control Window Films (3m.com/WindowFilm) and Vista Films (vista-films.com). Now about dressing the lower windows for both privacy and appeal, check out Canadian designer Alykhan Velji's eclectic solution in the photo we show here. He's one of the top young designers interviewed by Hunter Douglas, the BEFORE

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custom window fashions leader (hunterdouglas.com), to learn how the millennials are reinterpreting interiors to suit their generation. In case you've escaped contemporary marketing lingo, millennials are the generation born somewhere between l982 and 2004. There are some 95 million of them, according to Douglas' research, the largest generation since the baby boomers. And they have a new attitude toward interior design: no playing by the rules. In fact, no rules at all. What's in? Individualism. A blend of old and new. Blurred lines between formal and informal. In this lofty setting, Velji (alykhanveljidesigns.com) stare-proofs the lower windows with silhouette "shadings," Douglas' contemporary take on window blinds, and then softens the scene with gathered curtains, extra long in keeping with the scale of the room. The space is both serene and energized, not your mother's living room, for sure. Q: I'm curious about the so-called Color of the Year. I mean, who decided

we all wanted to be running around in or living with a color called "Radiant Orchid." So girly-girly! A: Not according to Leatrice Eiseman, executive director of the Pantone Color Institute, the company that has been codifying color since l963. She says the 2014 Color of the Year, Radiant Orchid -- aka No. l8-3224 -- offers "an invitation to innovation," encouraging "expanded creativity and originality." Eiseman descibes Radiant Orchid as "an enchanting harmony of fuchsia, purple and pink undertones (that) inspires confidence and emanates great joy, love and health." But how did Pantone choose it? "By combing the world," it says, adding, "looking for color influences ... in the entertainment industry and films in production, traveling art collections, hot new artists, popular travel destinations and other socio-economic conditions (including) technology, new textures and effects that impact color, and even upcoming sports events." Like the World Cup? How girly-girly was that!

AFTER

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HOUSE OF DALI 20

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rom trendy tots to stylish kids! Kids know exactly how to work their look. Kids fashion has taken another direction. Many designers are developing lines that are almost complete repeats of adult fashion trends. The fashion industry has decided that kids deserve comfortable and stylish outfits. Also, many collections have mother and daughter outfits often termed #matchymatchy on social media. Kids trends for 2016. White Lace

• • • • • • •

Denim Floral Gingham Fringe Bohemian Sequins Credits

Photo by "Studio arts & Mode " Paris France Models from Maria Schon model agency MUA /Style Maya Mouis

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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NUTRITION

OMEGA -3 IN PLANTS BY CHARLYN FARGO

almon and other fatty fish, like sardines and mackerel, have long been celebrated for their hearthealthy benefits. But it turns out, walnuts, flax and chia seeds are also great sources of the essential omega-3 fatty acid called alpha-linolenic acid, or ALA. ALA offers heart health and stroke protection, according to several studies, which were recently highlighted in the February issue of Environmental Nutrition. A Harvard review, published in the American Journal of Clinical Nutrition, found that consumption of ALA-rich foods resulted in a lower risk of cardiovascular disease. The study found that each gram increment of ALA intake was associated with a 10 percent lower risk of death from heart disease. Another study in the European Journal of Clinical Nutrition found that among healthy elderly people, ALA helped improved LDL (bad) cholesterol levels. Other studies have shown that ALA may also help lower blood pressure and offer protection from stroke. How much ALA do you need? ALA is essential, meaning the body can only obtain it through diet. The National Academy of Science recommends adult males consume 1.6 grams per day, and adult females, 1.1 grams per day. A tablespoon of flaxseed oil has 7.26 grams of ALA while 1 ounce of flaxseeds contain 6.39 grams. An ounce of chia seeds contain 5.06 grams. Walnuts contain 2.57 grams per ounce and 1 tablespoon of walnut oil contains 1.41 grams.

HERE ARE SOME WAYS TO INCREASE CONSUMPTION:

• Sprinkle flax, walnuts or chia on oatmeal or cereal. • Stir flax, chia or walnuts into breads and baked goods, such as pancakes, muffins or rolls.

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• Choose healthy oils such as walnut, canola or soybean for dressings, cooking or baking. • Add hemp, flax or walnuts to smoothies.

Q AND A

Q: Is bison a healthier choice than beef? A: Bison is a trendy option, both for its perceived health benefits and, for some people, the sweet, rich flavor. The meat is promoted as containing less fat than beef, but that depends upon cut, grade and trimming. Bison is also more expensive than beef, so it's worth a closer look at the health claims. Comparing similar cuts, bison comes out slightly leaner. According to USDA nutritional analysis, a three-ounce cooked portion (the size of a deck of cards) of bison ribeye contains 150 calories and 2 grams of saturated fat. Beef ribeye graded "choice" (with more marbling throughout the meat) contains 177 calories and 3 grams of saturated fat. But a leaner option, beef ribeye graded "select," is similar to bison, in calories and saturated fat. Lean cuts like this from either source are good choices to help you limit saturated fat for heart health. Bison meat tends to have less fat marbled through the meat, so for higher fat cuts you may be able to trim off some fat. For bison burgers, USDA figures for a three-ounce portion range from approximately 150 to 200 calories, depending on the amount of fat. Ground beef burgers are often higher in fat, but with comparable percent fat choices, calories and fat are similar. Some consider bison a healthier choice because it is grass-fed and raised without hormones, though some are now fed grain for the final few months. The health impact of these differences isn't yet known, though it is clear that the increase in omega-3 fat of grass-fed bison or cows is small. We don't have research from population studies looking at whether long-term consumption of bison is any different in risk of colorectal cancer than other red meats. Based on its nutritional composition, it would make sense to keep its use within the recom-

mended limit for total red meat of 18 ounces per week. -- American Institute for Cancer Research.

RECIPE

This recipe for Skillet Fried Chicken is from Carolyn O'Neil's new cookbook, "The Slim Down South Cookbook." O'Neil is a registered dietitian and writer for the Atlanta Journal-Constitution. The book, published by Southern Living, lightens up those Southern favorites, from key lime pie to crab cakes and even fried chicken.

SKILLET FRIED CHICKEN • • • • • •

1 cup all-purpose flour 1/2 cup whole wheat flour 1 teaspoon ground ginger 1/2 teaspoon hot paprika 1/2 teaspoon fine sea salt 2 bone-in chicken breasts, skinned and halved • 2 bone-in chicken thighs, skinned • 2 chicken drumsticks, skinned • 1/4 cup peanut oil Sift together first 6 ingredients; place mixture in a large zip top plastic bag. Sprinkle salt evenly over chicken. Add chicken, 1 piece at a time, to bag; seal. Shake bag to coat chicken. Remove chicken from bag, shaking off excess flour. Place chicken on a wire rack; place rack in a jellyroll pan. Reserve remaining flour mixture. Loosely cover chicken; chill 1 1/2 hours. Let chicken stand at room temperature 30 minutes. Return chicken, 1 piece at a time, to flour mixture, shaking bag to coat chicken. Discard excess flour mixture. Heat peanut oil in a large skillet over medium-high heat. Add chicken to pan. Reduce heat to medium-low and cook 25 minutes or until done, carefully turning every 5 minutes. Line a clean wire rack with brown paper bags; arrange chicken in a single layer on bags. Let stand for 5 minutes. Makes 4 servings. Serving size: 1 chicken breast half or 1 thigh and 1 drumstick. Per serving: 467 calories, 36 grams protein, 35.5 grams carbohydrate, 19.6 grams fat, 125 milligrams cholesterol, 2.8 grams fiber, 459 milligrams sodium.

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NUTRITION

FARM- RAISED OR WILD SALMON? BY CHARLYN FARGO

ooking to boost your omega 3s? Both farm-raised and wild salmon are good choices. But which is better? Farmed Atlantic salmon, it turns out, outranks wild Pacific salmon, with 20 percent to 70 percent more omega-3 fat per serving. However, if you want fewer calories and more protein, wild salmon comes out the winner, according to Leslie Beck, a registered dietitian with the Medisys Clinic, Toronto Canada. The American Heart Association recommends eating seafood twice a week for its heart-healthy benefits. The two omega-3 fatty acids in fish, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are thought to guard against heart attack, stroke and sudden cardiac death. The benefits of DHA and EPA are also tied to a lower risk of Type 2 diabetes, macular degeneration and Alzheimer's disease. They also promote healthy eye and brain development in infants. Salmon delivers more omega-3 fatty acids than most types of fatty fish. And farmed Atlantic salmon contains more

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omega-3 fatty acids than wild-caught salmon, according to the U. S. Department of Agriculture. Farmed salmon is also higher in total fat than wild salmon. Three ounces of Atlantic salmon has 175 calories, 10.5 grams of fat and 1,820 milligrams of DHA plus EPA. The same serving size of sockeye salmon contains 133 calories, 4.7 grams of fat and 730 milligrams of omega-3s. Excessive heat can destroy omega-3's. Baking, broiling, steaming and poaching fish will cause minimal loss of beneficial omega-3's. Deep-frying and pan-frying fish at high temperatures can destroy omega-3 fats. The bottom line is whether you choose farm-raised, wild-caught, canned or smoked salmon, it is an excellent source of omega-3 fatty acids. It's also packed with protein, B vitamins (especially B12), selenium and potassium. Just be careful how you cook it.

Q AND A Q: What role does a gluten-free diet play in reducing cancer risk? A: Gluten is a protein in wheat, rye and barley that poses no risk to most people. For people who have celiac disease, gluten sets off a reaction (in which the body's immune system attacks its own cells) creating damage in the intestines that could increase risk of cancer. In this disease, closely following a gluten-free diet is vital. There may be a spectrum of other, separate gluten-related disorders, called "non-celiac gluten sensitivity" (NCGS) based on emerging research. For these people, symptoms like digestive tract pain, headache or fatigue improve when gluten is removed. So far, researchers don't consider it related to cancer risk. In either case, people avoiding gluten can eat a well-balanced diet, replacing the three gluten-containing grains with potatoes, whole-grain rice, soy, amaranth, quinoa, buckwheat, beans and starch or flour made from any of these. However, if you do not have celiac disease or NCGS, research shows no cancer protection from avoiding gluten. In fact, wholegrain foods containing gluten can be good sources of fiber and phytochemicals that

may be cancer-protective. - American Institute for Cancer Research.

RECIPE Muffins can be healthy if made with the right ingredients. Here's a recipe for Winter Squash Muffins with Cranberries from Eating Well magazine. WINTER SQUASH MUFFINS WITH CRANBERRIES • 1/2 cup old-fashioned rolled oats • 1 1/2 cups white whole-wheat flour • 1/3 cup sugar • 1 1/2 teaspoons baking powder • 3/4 teaspoon baking soda • 1/2 teaspoon ground cinnamon • 1/2 teaspoon salt • 1/4 teaspoon ground allspice • 1/4 teaspoon ground nutmeg • 1 1/2 cups shredded raw winter squash, such as butternut • 1/2 cup chopped fresh cranberries or dried cranberries • 1/2 cup toasted pecans, coarsely chopped • 2 large eggs • 1/2 cup low-fat plain yogurt, regular or Greek • 3 tablespoons canola oil • 3 tablespoons pure maple syrup • 1 small apple, peeled and shredded Preheat oven to 375 degrees. Line 12 (1/2 cup) muffin cups with paper liners. Pulse oats in a food processor until ground to the texture of breadcrumbs. Transfer to a mixing bowl and whisk in flour, sugar, baking powder, baking soda, cinnamon, salt, allspice and nutmeg. Stir in squash, cranberries and pecans. Whisk eggs, yogurt, oil and syrup in another mixing bowl. Stir in apple. Add the squash mixture and fold until evenly moistened. Divide the batter among the muffin cups, filling them almost to the top. Bake until the muffins are golden brown and the tops spring back when lightly touched, 20 to 25 minutes Let cool in the pan for 10 minutes, then transfer to a wire rack to cool for at least 5 minutes before servings. Makes 12 muffins. Per muffin: 161 calories, 4 grams of protein, 27 grams of carbohydrate, 5 grams of fat, 32 milligrams cholesterol, 3 grams fiber, 257 sodium.

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WELLNESS

2016 NEWS BY CHARLYN FARGO

ooking to lose weight in 2016? Most of us are. We can make all the resolutions in the world, but the real key is simple -- healthier eating. To that end, try this one thing -- eat more fruits and vegetables. That's it. You already know that fruits and vegetables are good for you, but you may not know that they may help you avoid extra weight as you age. A new study, analyzing data on 133,468 men and women over 24 years, found that eating more fruits and nonstarchy vegetables was associated with weight loss. Here's the interesting news -- the weight-control benefit was greater for fruits than vegetables, and was strongest for certain types of produce -- berries, apples and pears, citrus fruits, cauliflower, other cruciferous vegetables like broccoli and Brussels sprouts and leafy green

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vegetables. "Phenolic-rich fruits, such as berries and apples, were most strongly linked to less weight gain," said Dariush Mozaffarian, dean of Tufts' Friedman School and editor in chief of the Health & Nutrition Letter, and co-author of the study. "This suggests that bioactive compounds in these foods may be positively influencing our bodies' mechanisms for long-term weight control." Mozaffarian, whose findings were reported in the January issue of Tufts Health and Nutrition Letter, hypothesized that greater consumption of fruits and vegetables with higher fiber content and lower glycemic load might be associated with healthier weight changes over time. Higher fiber foods increase satiety. Food with lower glycemic load may reduce hunger later on by limiting blood-sugar spikes. Researchers looked at data from three large population studies in which participants reported their food consumption and weight every four years.

The findings were published in PLOS Medicine. Researchers found that each incremental daily serving of vegetables was associated with a four-year weight loss of .25 pounds. Each incremental daily serving of fruit was associated with weight loss of .53 pounds. When individual fruits were analyzed, increased intakes of blueberries, prunes, apples, pears, strawberries, grapes and raisings and grapefruit were inversely associated with four-year weight changes. The bottom line is many avoid fruits because they have "natural" sugar. Don't. They offer anti-inflammatory and antioxidant properties -- and based on this study -- can help you drop weight. Here are some tips to adding them to your diet: Use fruits in your breakfast, over cereal or in smoothies. Incorporate shredded, grated or pureed vegetables in stews, casseroles or pasta dishes. Use frozen veggie mixes to whip up quick stir-fry dishes. Try carrots and hummus and broccoli

with peanut butter for snacks. Choose fruits for snacks or instead of sugary desserts.

Q AND A

Q: Will meal replacement drinks, bars and packaged food help me lose weight more successfully? A: We're all individuals, and what helps one person lose weight may not be helpful for another. Several research reviews in recent years identify a few studies in which using meal replacement drinks, bars or packaged food as part of a larger lifestyle program may boost weight loss by a few extra pounds. It appeared to help for about six months, but the review found the evidence was not that strong. More studies are needed to understand whether that advantage continues longer term. But even if it doesn't, successfully losing weight in the first few months can help some people stay motivated and focused to develop new long-term habits. Adopting long-term habits, though, is your key to achieving and maintaining weight loss long-term. You may find meal replacements help as you learn new healthy behaviors; for

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example, it may help teach you about portion control, especially for high calorie foods. And, if you can learn to fill up on low-calorie, nutrient-rich vegetables and other healthpromoting foods like fruit, whole grains, beans and nuts, you'll learn how to make these foods the foundation of your eating. Since excess body fat is so strongly linked to greater risk of cancer, heart disease and Type 2 diabetes, using meal replacement products may be one way to help you to start on the path to weight loss. On the other hand, these products are expensive, and they certainly are not necessary for many people to reshape eating habits. If you choose to use them, make sure they are just one part of an overall plan to create a healthy lifestyle and that you plan to make the transition to a sustainable approach to eating balanced meals with healthful whole foods. -- American Institute for Cancer Research.

RECIPE

Looking for a healthier breakfast? Here's a lower sugar granola from Cooking Light magazine. Mix it into yogurt with fresh fruit, add to oatmeal or toss into a salad.

SAVORY GRANOLA • • • • • • • • • • • •

1 1/4 cups old-fashioned rolled oats 1/2 cup pecan halves 1/2 cup coarsely chopped walnut halves 1/2 cup dry-roasted sunflower seed kernels 2 tablespoons uncooked quinoa 2 tablespoons olive oil 2 tablespoons honey 1 teaspoon fresh thyme 1 teaspoon kosher salt 3/8 teaspoon ground red pepper 1/4 teaspoon ground cinnamon 1 large egg white

Preheat oven to 325 degrees. Combine oats, pecans, walnuts, sunflower seeds, and quinoa in a large bowl. Combine olive oil and next 6 ingredients (through egg white) in a bowl, stirring well with a whisk. Pour olive oil mixture over oat mixture; toss to coat. Spread mixture on a jelly-roll pan coated with cooking spray. Bake at 325 degrees for 20 minutes or until browned, stirring occasionally. Cool completely. Serves 12 (serving size: 1/3 cup). Per serving: 162 calories, 4 g protein, 12 g carbohydrate, 11.7 g fat, 0 cholesterol, 2 grams of fiber, 166 miligram sodium.

PANACHE VUE’

WELLNESS

NEW AND IMPROVED DIETARY GUIDELINES BY CHARLYN FARGO

he ink has dried on the new 2015-2020 Dietary Guidelines for Americans (released in early January). The main message hasn't changed much over the years: Eat your fruits and vegetables -- whole grains and seafood, too. And keep sugar, fats and salt in moderation. The latest guidelines expand on the 2010 edition by focusing on overall eating patterns to achieve optimal health across the lifespan vs individual foods, food groups and nutrients by setting new, key recommendations for cholesterol, added sugars and saturated fat intake. The new guidelines focus on a healthy eating pattern that includes a variety of

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fruits and vegetables, grains, low -- fat and fat-free dairy, lean meats and other protein foods, and oils, while limiting saturated fats, trans fats, added sugars and sodium. The biggest changes include removing the 300 milligram daily limit on dietary cholesterol -- yes, it's OK to consume eggs now. That recommendation follows increasing medical research showing the amount of cholesterol in your bloodstream is more complicated than once thought. Some more recent studies have shown little relationship between heart disease and how much dietary cholesterol one eats. When it comes to sodium, the new recommendations suggest that people older than 14 consume less than 2,300 milligrams per day of sodium and those younger consume less. The 2010 edition recommended that Americans age 2 and older lower sodium intake to less than 2,300 milligrams per day and 1,500 milligrams per day for those age 51 and older, as well as those of any age who are African American or have hypertension, diabetes or chronic kidney disease. The new guidelines drop that lower amount as

part of the top recommendations. The new guidelines also recommend individuals consume less than 10 percent of calories per day from added sugars (that amounts to about 200 calories per day or about the amount in one 16-ounce sugary drink) and consume less than 10 percent of calories per day from saturated fats. The sugar recommendation is part of a larger push to help consumers isolate added sugars from naturally occurring ones like those in fruit and milk. Added sugars generally add empty calories to the diet. The Dietary Guidelines committee also found strong evidence that moderate coffee consumption -- three to five cups daily -- does not pose a long-term health risk. Instead, due to the antioxidants, it's associated with a reduced risk of Type 2 diabetes and cardiovascular disease, according to the report, with a possible protective association for Parkinson's disease risk.

Q AND A

Q: I got a new fitness tracker that I hope will help me be more active. It looks

great, but will it really count steps accurately and tell me how many calories I burn? A: Fitness trackers -- both wrist worn and pedometers -- can be helpful tools for tracking physical activity and as a reminder to get moving. Physical activity is so important for your health, including cancer prevention. Studies show that both tools accurately count steps taken, from moderate to fast walking and jogging, usually within three to five percent of actual steps taken. They are not designed to track certain types of exercise, such as strength-training and calisthenics. Both wrist-worn trackers and pedometers tend to be much less accurate in estimating calories burned. They rely on built-in formulas that convert step counts to distance moved and then to calories burned. That leaves a lot of room for error due to individual differences in body size, metabolism and exercise details. These trackers can over- or under-estimate calories burned by at least 10 to 20 percent compared to metabolic measurements of actual calories burned. Still, research does support using pedometers and other trackers to help boost physical activity, especially if you were to set a step goal. For example, in studies of pedometer use, people using

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pedometers increased daily step totals by over 2,000 per day, about a mile for an average adult. Wrist-worn fitness trackers may include additional features that track sleep, sitting time or vigorous activity. Some are compatible with smartphones and computers so you get a progress record for personal use, or to share with friends for support, or with a health professional or coach. Since whatever you choose is only helpful if you wear it and check it, find one that is comfortable, easy to use, and includes the features that you will use. -American Institute for Cancer Research.

RECIPE

The American Heart Association's Go Red for Women social initiative inspired women to eat nutritiously, exercise regularly and maintain a healthy weight. It resulted in the group's publication of "The Go Red For Women Cookbook," published in 2013. Here's a recipe to help you cook your way to a heart-healthy weight and good nutrition.

FLANK STEAK WITH CHERRY-WINE SAUCE

• 1/4 teaspoon salt • 1/4 teaspoon pepper • 1 (1-pound) flank steak, all visible fat

discarded 2 teaspoons olive oil 1 medium shallot, finely chopped 1/2 cup fat-free, low-sodium beef broth 1/2 cup dry red wine or 100 percent cherry juice • 1/3 cup coarsely chopped dried tart cherries • 1 tablespoon balsamic vinegar • 1 tablespoon chopped fresh thyme • • • •

Sprinkle the salt and pepper over both sides of the beef. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef for 7 to 8 minutes on each side for medium rare, or until desired doneness. Transfer to a cutting board. Cover to keep warm. In the same skillet, still over medium-high heat, cook the shallot for 1 to 2 minutes, or until tender, stirring frequently. Stir in the broth, wine, cherries, and vinegar. Bring to a boil. Boil for 4-5 minutes, or until the liquid is reduced by half (to about 1/2 cup). Stir in the thyme. Thinly slice beef diagonally across the grain and transfer to plates. Spoon the sauce over the beef. Serves 4. Serving size: 3 ounces beef and 3 tablespoons sauce.

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WELLNESS

YOU CAN BE A GOOD COOK -YES, YOU CAN BY MARY HUNT

ear Mary: I followed your suggestion to track our family spending for 30 days. I am so embarrassed to admit that our family of four spent nearly $385 on fast food in one month. I thought I kept track of all our expenses but hadn't even thought of

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tracking fast food spending. I know we have to stop eating out so much because we need that money for other things. But I'm a terrible cook and don't know where to start. Help! -- Claudia Dear Claudia: I can identify. When our two boys were young I believe we ate out for at least one meal every day. That really adds up. Here's the solution that turned things around for me. Create one meal from scratch that your family loves. Make it over and over until you perfect it and can cook it from memory. Then, create a second meal and perfect that one. Before you know it you'll be eating fabulous cheap meals at home and saving a bundle. This will also do wonders for

your family life. Here's a fast, delicious and fool-proof recipe that I suggest you try first in your new repertoire: BLASTED CHICKEN. Preheat the oven to 450 degrees. You'll need one whole thawed 3 to 3.5 pound chicken (I get mine for 97 cents per pound) and salt and pepper. Remove the giblets from the cavity (these can be set aside to be used another time). Rinse the chicken thoroughly inside and out, then pat it dry with a paper towel. Set it in a baking dish (on a rack in a baking dish if you have one) with the breast side up. Do not tuck in the wings or tie the legs together. Sprinkle salt and pepper liberally inside and out. Bake at 450 degrees for 45 minutes. Don't even think about opening that oven door to peek or you'll blow the results. Remove and let sit for a few minutes. Cut apart with kitchen shears or a sharp knife. If your chicken is larger than 3.5 pounds, bake it for a few minutes longer. SENSATIONAL RICE. Remove the outside layers from one onion and chop the onion into small pieces. Heat two tablespoons of vegetable oil in a skillet and saute the onion on medium heat until soft. Add 1 cup of any raw rice -- it MUST be raw, not precooked or minute rice. Saute the rice in the pan with the onion until the rice begins to brown, stirring constantly (about 10 minutes). Be careful not to burn. Add 2 cups of canned chicken broth, 1.5 teaspoons of salt, and pepper to taste. Reduce the heat to simmer, cover and cook for about 20 minutes. This recipe serves 4- to 6 people. Hint: If you begin cooking the rice right after you put the chicken in the oven, they will be done at the same time. Serve the chicken and rice with a simple tossed green salad and warm bread. This meal is sure to please even the most picky eater. This meal is so great that you could fix it once a week for the rest of your life and never tire of it. It's quick, easy and healthy. And did I say cheap? I make this meal to serve six people for less than $5, and I do it all the time (I just checked and I have seven chickens in my freezer!) My family, friends and office staff think I am a gourmet genius. Please don't blow my secret.

FISHING

IT’S REPAIR SEASON

nevitably, during the winter months in West Central Florida, there will be one or two week stretches when the cold fronts seem to bunch up and make it This healthy just plain difficult to find a day where the grouper ate a A clean, well mainfrozen sardine fish want to cooperate. As a fishing guide, tained boat sends a in 20 feet or greatwater message to all this can be a frustrating situation but, over and was anglers stepping on repeatedly time, one thing becomes clear. Weather board. thwarted in its will control your business to some degree efforts to get to the rocks and the best approach is not to fight it. On some days this may mean fishing for a slightly less desirable species to keep the fishing rods bent. On id others, it means just can One would expect that, to catch a to late November finding other ways to stay productive. One be a challenging time for decent grouper close to shore, it would of the best ways to doinshore this is tofishermen make sure on the probably be necessary to sort through a of short fish. This West Central Coast that all equipment, both tackle and boat, is of callysignificant turn these number on, are functional as well. the case however as theresome is notof an Florida. In most years, the redfish thin in optimum working condition. If anyisn’t of these things are working overabundance of smaller fish inthem these a bit in late The outstanding Haveout a few reels withfall. bad drag wash- the time or intermittently, just change large sea trout fishing may or may not depths. Typically, the number of overall ers or bearings?…get them repaired or re- out. Not doing so can lead to much more have begun yet either….so, if not, what placed. Are newaction rods isand reels going beto tarexpensive and serious problems. other available? One to fish needed this year. Buy them and rig them get is gag grouper. Thought of most of- Trolling motors may not be a critiup. Whattenabout boat? evaluas anyour offshore fish,First, gags will move cal in component, but they are important. In withincomponents. a few miles ofCritical the beach in catchate the critical would many locations, some of the best redfishing able numbers fallorto fatten up on refer to anything safetyevery related anything is found in no motor zones…areas only acthe abundance of near shore bait before that, if not working, would prevent trips cessible by trolling motor. Without it, acretreating to the depths as winter’s cold from being run. Certainly, this would in- cess may be lost to some of the best fishing. settles in. In recent weeks, fishing has clude your hullexcellent and motor. Hulls are quality pretty fish Is the motor performing well? When was been with many tough, but give your boat a once over… the last time batteries were replaced? Are being hooked inside of twenty five feet. As a matter of fact, year in recent making sure there are no no problems that hisbattery chargers doing their job? Less crititorytohassomething been as good from this guide’s could lead serious…deep cal items would be devices such as Power A that logical explanation cuts into perspective. the fiberglass could allow for Poles (shallow water anchors). A broken the “better than average” fishing is the water entry, structural cracks, delamina- Power Pole won’t keep a boat off the water. more restrictive grouper regulations of With grouper so close to the beach, there’s tion etc. 2012. Next,With whenregulations was your motor last but it will create more work without it. Is as tight as they usually time to add other species to the cooler, serviced?were, If it’sitdue for service, get it done the assembly becoming loose and rattling a such as this 26 inch redfish. appears more fish were left to before March as mechanics will be busy. lot due to worn bolt holes? Are bolts in the move into the shallows this year. bites bent? is lessAre butthere the percentage Inunlikely past years, a good Also, you are to have timeday for of a “inassembly any cracksof in bites the a legal sized fish is usually higher grouper fishing mightWhat be catchday of atshore” that time of year anyway. shaft from or supporting assembly? than in This a keeper or twopumps? in the 22 Both to 26 inch Most about baitingwell and bilge ofdeeper what water…30 remains is– 50%. cosmetic. range in two to three hours of fishing. requires some concentration on the of these can certainly be deal breakers. Chips in interior and exterior jelcoat won’t This year, numbers have been double part of the angler as the action may be Bait wellthis pump failures can meanAnother an im- notasink aa bit boatslow but,and in the interest keepinga then, all of of a sudden, on numerous trips. mediate loss of a tank of live whitebait… a boat looking new, staying up with are ble trend regarding this shallow water big fish is on. Key West Gruntsthis which is fishing almost iscertain to greatly reduce minorusually damage a difference. Al-a thecan firstmake fish hooked and are the number of unstoppable, good indication thathardware the boatisismade posilarge fish hooked. to back the productivity of any fishingOn day.back Failed though most quality boat tioned over the right kind of bottom… trips,can there were a half very large bilge pumps obviously be dozen more seriof corrosion resistant metals..stainless and fish hooked…fish that pulled line out small limestone patch reefs. Occasionous. Check that all pumps are working and aluminum… corrosion can become a facat will from reels with “bolted down” ally, the first or second bait dropped that the float balls valves, which automati- tor. Consider replacing components that

drags.

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OUTDOOR SPORTS

Fall “Inshore” Grouper Fishing

BY CAPTAIN STEWART AMES

When boat and tackle are in great working order, all efforts can be focused on landing quality fish…such as this beautiful spring redfish.

it’s only after the grunts have created somewhat of a commotion and torn up a bunch of baits before the bigger fish move in. All of the usual grouper show continuing corrosion problems. Many baits will get the job and done with will frozen console switch plates covers break sardines pinfish down overand time due tobeing heavytop UVchoices. exposure. Frozen sardines are a good way to get These are generally inexpensive parts and the party started as they are oily and will a long way towards some get go scent distributed in therestoring area being newness to your boat if replaced. fished. The bottomthese linefish is this. Proactively Generally, are here from October into December but and early,cosaddressing failing components strongissues cold fronts “seametic will can leadshorten to twothis great benson”. For those with inshore or bay efits; First, additional years of usage will boats, the best days are those with light typically be the result of this care which winds, preferably out of the east. The ultimately to lower overall real beautyleads of these fish being so costs…. close or, as the old saying goes, an ounce of preis that, after catching a few grouper, there’s still time atopound comeofback vention is worth cure.inshore Second, and equally throw aimportant, few trout orthose redfish the on and whoinstep cooler. So, will although fall fishing can, your boat havelate a great first impresat times, be difficult, there are many sion…and as another saying goes. you November and early December days never get a second chance to make a first that provide excellent action. Good impression. Good luck and good fishing. luck and good fishing. n Captain Stewart Ames Gone Fishing Charters (727) 421-5291 www.Tampa-Fishing-Charter.com

will result in a nice grouper, but usually

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WELLNESS

COFFEE AND CANCER BY CHARLYN FARGO

e seem to have an unsure relationship with our morning cup of coffee. Is it good for you or not? How much is too much? A new study finds that a few cups of coffee may actually prevent melanoma -- a skin cancer. Coffee, researchers say, contains numerous bioactive compounds. Melanoma is one of the most common cancers in the U.S., and is the leading cause of death from skin cancer. The National Cancer Institute estimates there will be 74,000 new cases in the coming year. Currently, the only established lifestyle risk factor for this disease is exposure to ultraviolet radiation (UVR), primarily from sun and tanning beds. The new study, called the NIH-AARP Diet and Health Study, links coffee drinking with lower risk for the most aggressive form of melanoma. The study analyzed data from about 500,000 non-Hispanic white individuals who were cancer free and ages 50 to 71 when the study began in 1995.

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The researchers looked at participants' daily coffee intake -- none; one cup or less; 2 to 3 cups; or 4 or more cups. They found that those drinking four or more cups of coffee a day had a 20 percent lower risk of getting malignant melanoma compared to those who did not drink coffee. Then, they looked at whether participants drank decaf or caffeinated coffee. They did not find a significant difference in the malignant melanoma risk between decaf drinkers and non-drinkers. Other studies have shown mixed results. However, this new study had a larger amount of skin cancer cases than previous studies, so the authors say this may have helped find a link. There are also cell and animal studies showing that substances in coffee, especially caffeine, can protect against skin cancer caused by UV radiation. These substances can protect against DNA damage, cause cancer cells to die and reduce inflammation in skin cells. To analyze the data, the authors took into account sun exposure and potential variables like age, body mass index, physical activity, alcohol and smoking, but found that differences in these lifestyle factors did not account for the coffee drinkers' lower risk. The study, however, had to estimate

how long participants spent in the sun and if they used tanning beds. Other studies have found coffee to be protective against endometrial and liver cancers. What's in coffee that's so good for you? What you get in your cup of coffee varies with how the beans are grown and how you prepare it. Overall, coffee is a good source of the B vitamin riboflavin, and is also a concentrated source of antioxidant phytochemicals.

COFFEE CONTAINS:

Chlorogenic acid, an antioxidant compound that is the major phenol in coffee Quinic acid, a phytochemical that contributes to the acidic taste of coffee Cafestol and kahweol, compounds that are extracted from the beans' oil during brewing. Unfiltered coffee, such as French press or boiled coffee, contains these compounds Caffeine, a naturally occurring stimulant that affects the central nervous system N-methylpyridinium (NMB), created by roasting, may make the antioxidants more potent So go ahead, grab that morning cup of Joe and remember (even though it's winter) to use sunscreen, limit time in the sun and

avoid tanning beds.

Q AND A

Q: My local supermarket sells bell peppers in four different colors -- green, red, yellow and orange. Do the different colors of peppers have different nutritional benefits? A: Regardless of the color of your peppers, the macronutrient (protein, fat, carbohydrate) and fiber content won't differ much. Red, yellow and orange bell peppers are simply the ripened forms of different green peppers, which is why they tend to cost more. However, there are some differences in vitamin, mineral and phytonutrient content, though not enough to warrant one better than another. For example, according to the USDA Nutrient Database, green peppers contain 80 mg of vitamin C per 100 grams (about 3 ounces), whereas yellow peppers contain 184 mg per 100 grams. Given the Recommended Dietary Amount for vitamin C is 75-90 mg per day, both peppers are a good choice for the dietary source of vitamin C. Peppers will also differ in content of carotenoids, which are plant pigments, with red peppers loaded with beta-carotene (a form of vitamin A) and yellow peppers having nearly none. Orang peppers have about 10 times the amount of lutein and zeaxanthin, carotenoids that are

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important for eye health. The bottom line is the more colorful your diet, the better off you may be. One should choose a variety of fruits and vegetables to get the individual benefits from each. This information is courtesy of Tufts Health & Nutrition Letter, January 2016.

NEW YEAR'S TIP:

Most people can lose weight on a 1,500 calorie per day diet. Choose a dinner that's below 600 calories to keep on track.

RECIPE

Adding veggies to your muffins is a great way to boost their nutrition and make them tender and moist. Here's a recipe for Winter Squash Muffins with Cranberries from Eating Well magazine. • Winter Squash Muffins with Cranberries • 1/2 cup old-fashioned rolled oats • 1 1/2 cups white whole-wheat flour • 1/3 cup sugar • 1/2 teaspoons baking powder • 3/4 teaspoon baking soda • 1/2 teaspoon ground cinnamon • 1/2 teaspoon salt • 1/4 teaspoon ground allspice • 1/4 teaspoon ground nutmeg • 1 1/2 cups shredded raw winter squash, such as butternut

• 1/2 cup chopped fresh cranberries or dried cranberries • 1/2 cup toasted pecans, coarsely chopped • 2 large eggs • 1/2 cup low-fat plain yogurt, regular or Greek • 3 tablespoons canola oil • 3 tablespoons pure maple syrup • 1 small apple, peeled and shredded Preheat oven to 375 degrees. Line 12 muffin cups with liners. Pulse oats in a food processor or until ground to the texture of breadcrumbs. Transfer to a mixing bowl and whisk in flour, sugar, baking powder, baking soda, cinnamon, salt, allspice and nutmeg. Stir in squash, cranberries and pecans. Whisk eggs, yogurt, oil and syrup in another mixing bowl. Stir in apple. Add the squash mixture and fold until evenly moistened. Divide the batter among the muffin cups, filling them almost to the top. Bake until the muffins are golden brown and the tops spring back when lightly touched, about 20 to 25 minutes. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool. Makes 1 dozen muffins. Per muffin: 161 calories, 4 g protein, 27 g carbohydrate, 5 g fat, 32 mg cholesterol, 3 g fiber, 257 mg sodium.

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WELLNESS

FLUSHED WITH EXCESS BY SCOTT LAFEE

ssorted health personalities are currently touting the toxin-flushing abilities of water infused with fruits or vegetables. For example, a tall, cool glass of H2O with a couple of cucumber slices. The concoction has been dubbed "detox water." So, the obvious question: Does minty water do something ordinary water doesn't? The obvious answer (hopefully): No. As Thomas Brenna, a Cornell University nutrition and chemistry professor told STAT, "More water makes the body's job of flushing toxins easier, but I can get that water from my tap." Water helps the liver and kidneys effectively do their jobs, which are to filter toxins from the bloodstream and excrete them in urine. They need plenty of water to do that. Adding minimal fruits or vegetables (there's not enough of them to really add nutritional value) doesn't give the water

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any added oomph. It does, though, add to the price tag.

FEEL BETTER IN MINUTES

At this point, this is good news really only for depressed mice, but researchers at Johns Hopkins University report that a new antidepressant used in animal studies showed effectiveness in hours, not weeks or months. Most currently available antidepressant drugs take a long time to have noticeable symptomatic benefit. The experimental drug, known as CGP3466B, targets a new network of proteins with quicker effect. That means it might ultimately prove beneficial to patients unresponsive to current therapies. CGP3466B emerged from studies of ketamine, an anesthetic that has shown dramatic benefit as an antidepressant as well. But ketamine is addictive and can produce schizophrenia-like symptoms, making it unsuitable for prolonged use, say researchers. The new drug targets the same proteins as ketamine, but appears to act without the same side effects. The challenge, of course, will be determining if CGP3466B is both safe and ef-

fective in people. That answer won't be fast acting. It will likely take several years of clinical trials.

BODY OF KNOWLEDGE

During pregnancy, the uterus stretches from the size of a peach to the size of a medium watermelon.

GET ME THAT, STAT!

Bad news with broad ramifications: Adults with type 2 diabetes die, on average, nearly five years earlier than peers without the condition, according to new research published in Diabetes Care. It's estimated more than 29 million American adults have diabetes, 8 million of whom may be undiagnosed or unaware of their condition.

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. It also contains 20 milligrams of cholesterol (7 percent); 820 milligrams of sodium (34 percent); 28 grams of total carbohy-

drates (9 percent); 4 grams of dietary fiber; 5 grams of sugar and 13 grams of protein.

COUNTS

20: Percentage of persons under age 65 who have health care insurance but said they struggle to pay their medical bills 53: Percentage of uninsured who have problems paying those bills Source -- Kaiser Family Foundation

PHOBIA OF THE WEEK

Mageirocophobia: fear of cooking

NEVER SAY DIET

The Major League Eating record for peanut butter and jelly sandwiches is 42 in 10 minutes, held by Patrick Bertoletti. Warning: Most of these records are held by professional eaters; the rest by people who really should find something better to do.

BEST MEDICINE

Advice for runners: The second most important thing in choosing the right shoe is choosing the left one.

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MEDICAL HISTORY

This week in 1970, James M. Schlatter received a patent for "Peptide Sweetening Agents" (U.S. No. 3,492,131), an invention that eventually led to the marketing of aspartame under the name NutraSweet. The patent was filed 18 Apr 1966, assigned to his employer, G.D. Searle & Co. In 1965, Schlatter accidentally discovered the first example of such compounds. He had licked a finger to pick up a piece of paper and tasted an unexpectedly sweet trace of a substance that, he realized, had splashed onto the outside of a flask he had handled. It was L-aspartyl-Lphenylalnine methyl ester, which doesn't fit so neatly on those tiny paper packets.

SELF-EXAM

• Which is highest in saturated fat, a primary cause of high cholesterol levels? • Six large eggs • 250 almonds • 3 slices of cheddar cheese • 60 large boiled shrimp Answer: Three slices of cheddar cheese has 18 grams of saturated fat, more than you should consume in a day.

MEDICAL MYTHS

A common and popular antidote to drinking too much alcohol is gulping down coffee, which is presumed to have a sobering effect. It doesn't. Coffee contains caffeine, which stimulates the nervous system and can make the imbiber feel more alert, but they are no less inebriated. The only way to reduce the effects of intoxication is to wait while the body naturally eliminates the alcohol from your system.

TRANSLATIONAL MEDS

Halcion (triazolam) is used for short-term treatment of insomnia (generally 7-10 days). Using for more than two to three weeks requires complete medical reevaluation. The most troublesome side effect of the drug is, ironically, drowsiness.

EPITAPHS

Here lies the body of our Anna Done to death by a banana. It wasn't the fruit that laid her low, But the skin of the thing that made her go. Headstone of Anna Hopewell, Enosburg Falls, Vermont

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WELLNESS

TRENDING IN 2016 BY CHARLYN FARGO

f 2015 was the year for cold-pressed juices and cold-brew coffee, what's on the trend list for 2016? Look for these healthy, food trends on restaurant menus and supermarket shelves in the new year: 1. Spiralized vegetables are big. You've seen the gadgets advertised on television, but they may be a boost to get your kids to eat more veggies. Zucchini, beets, kohlrabi and yellow squash are all being transformed into pasta-like noodles. Crunchy in a salad, cooked and covered with a hot marinara sauce or combined with a dressing, the new ribbon-cut veggies are fun and healthy. They are gluten-free and low in carbs. They even have a fun, new name -- "zoodles." Look for them becoming more mainstream on menus and incorporated into deli salad dishes. 2. Learn to make your own global bowls -- beyond chicken, rice and broccoli. These new all-in-one-meals bowls burst with flavor from ethnic foods from Latin, Asian,

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African or Indian cuisines. Best of all, they're portable and give consumers balanced, nutrient-dense meals. Beyond rice, the basis of these bowls are ancient grains such as farro, Kamut, millet or amaranth, layered with proteins and a variety of sauces and toppings -- the combinations are endless. 3. What's for brinner? Taking a cue from McDonald's all-day breakfast menu, there's a new trend and a new word for the most important meal of the day eaten anytime -brinner. From fluffy egg omelets to crepes, yogurt parfaits, breakfast meals at dinner are economical, comforting and quick. A recent national survey found that 9 in 10 Americans eat breakfast for dinner, with 56 percent doing so once a month or more often. For families, the trend is even bigger -- 67 percent of respondents with children say they have breakfast for dinner once a month or more. 4. Sprouted grains are flooding grocery store aisles in a variety of ways -- flour, chips, tortillas, bread and pizza crusts. The process of sprouting grains gives a nutritional boost as they are more easily digested and the nutrients more bio-available. They may also be more easily tolerated by those sensitive to gluten and offer a lower

glycemic index. They are also increasingly popular because they are minimally processed. 5. If cricket powder was the "wow" food of 2015, look for maca root to take its place in 2016. Maca is native to the Andes Mountains and a member of the radish family. It is credited with improving general health, and balancing mood, stamina, energy and even sexual desire. On supermarket shelves, it's being combined with chocolate for an alternative to semi-sweet chocolate chips and used in smoothies, breads and bars. 6. Full-fat products have gained popularity as many believe fat isn't the villain, after all. Whole-milk yogurt and butter are back in shopping carts. 7. Florals are being added to many foods, especially lavender, rose and hibiscus in chocolate, cheese, snack foods, carbonated water and teas.

Q AND A

Q: Is MSG a safe additive in foods? A: MSG (monosodium glutamate) is used as a flavor enhancer in some commercially prepared foods and in some Asian cuisines. The FDA requires that MSG be listed n the label if it has been added to a

packaged food. Glutamate is found naturally in our bodies and in our food supply. Some foods, like tomatoes and cheeses, are naturally high in glutamate. The glutamate found in nature is indistinguishable from the glutamate in MSG. IT has been studied extensively in humans, showing no adverse effects even if ingested in large amounts Thus, the FDA considers MSG to be generally recognized as safe. Some people report sensitivity to MSG, describing symptoms of headache, palpitations, drowsiness and numbness after eating a meal containing MSG. Although doubleblind human studies have not supported the claims, the belief that the condition, known as MSG Symptom Complex, persists. MSG does not represent a health risk even to pregnant women, women who are nursing, or infants. Information courtesy of Environmental Nutrition, January 2016.

RECIPE

Looking for a great recipe when the family gets together? Cooking Light offers this chicken enchilada casserole recipe that's easy and full of traditional Tex-Mex flavors.

CHICKEN ENCHILADA CASSEROLE

• Cooking spray • 4 bone-in chicken thighs, skinned

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• 1/3 cup chopped fresh cilantro, divided • 1 cup frozen corn kernels, thawed • 1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened • 1/2 teaspoon ground red pepper • 1/2 teaspoon ground cumin • 1/4 teaspoon kosher salt • 1/4 teaspoon black pepper • 2 cups chopped onion, divided • 6 garlic cloves, minced and divided • 1 cup fat-free, lower-sodium chicken broth • 2/3 cup salsa verde • 1/4 cup water • 2 tablespoons chopped pickled jalapeno peppers • 9 (6-inch) corn tortillas • 1/4 cup (1 ounce) shredded sharp cheddar cheese Preheat oven to 425. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; saute 4 minutes on each side. Place skillet in oven; bake at 425 for 10 minutes or until done. Remove chicken from pan; let stand 15 minutes. Remove meat from bones; shred. Discard bones. Place chicken in a medium bowl. Add 1 1/2 tablespoons cilantro, corn, and next 5 ingredients (through black pepper) to chicken; toss to combine. Return pan to medium-high

heat. Add 1/2 cup onion; saute 5 minutes, stirring occasionally. Add 3 garlic cloves; saute 30 seconds, stirring constantly. Add onion mixture to chicken mixture; stir to combine. Combine remaining 1 1/2 cups onion, remaining 3 garlic cloves, broth, salsa, 1/4 cup water, and jalapeno in a medium saucepan over medium-high heat; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. Remove from heat; let stand 10 minutes. Carefully pour mixture into a blender; add 2 tablespoons cilantro. Process until smooth. Heat a large skillet over medium-high heat. Add 2 tortillas; cook 1 1/2 minutes on each side. Remove tortillas from pan; repeat procedure with remaining tortillas. Cut tortillas into quarters. Spread 1/2 cup salsa mixture in the bottom of an 8-inch square glass or ceramic baking dish coated with cooking spray. Arrange 12 tortilla quarters over salsa mixture. Spoon half of chicken mixture over tortillas. Repeat layers, ending with tortillas. Pour remaining salsa mixture over tortillas; sprinkle evenly with cheddar cheese. Bake at 425 for 15 minutes or until bubbly and lightly browned. Top with remaining cilantro. Serves 4, about 1 3/4 cup per serving. Per serving: 371 calories, 23.1 g protein, 45.3 g carbohydrate, 12.4 g fat, 80 mg cholesterol, 5.4 g fiber, 759 mg sodium.

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T R AV E L

FOR BEACHES AND ARCHITECTURE It's Hard to Beat Barcelona BY VICTOR BLOCK

A maze of twisted, narrow streets and alleyways is hemmed in by gray, age-worn medieval Gothic buildings with hints of the Roman Empire that once held sway here. Close by, a virtual outdoor museum of fanciful, multihued structures entices the imagination and tickles the funny bone of passersby. Other visitors to the city, who are relaxing on a broad sand beach, hope to achieve a tone of tan from the sun. If any city offers a banquet for the senses, it is Barcelona. Its location at the edge of the Mediterranean Sea, beguiling mixture of ancient and modern architecture and colorful street life would be more

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than enough to satisfy the hallmarks of most urban centers. In Barcelona, this is only the start. How many municipalities can boast of beaches within city limits that invite sunbathers and swimmers from spring to fall? Nine beaches stretch 2.5 miles along Barcelona's Mediterranean coastline. Each section has a different name and character. Some attract the volleyball and bikini crowd; others appeal to a more sedate clientele. The city's Gothic neighborhood, Bario Gotico, is one of several intriguing areas that beckon visitors to wander through the same streets that people did 800 years ago. During the fourth century, when present-day Barcelona was part of the Roman Empire, this quarter was enclosed by Roman walls. There are reminders of that time nestled among churches and other buildings from the 14th and 15th centuries. Close to the churches stands the Sinagoga Major de Barcelona, the Ancient synagogue. Archeological estimates of when the synagogue was built on Roman foundations range from the third to sixth centuries. The building has gone

through a number of renovations, including one in the 13th century when King Jaume 1 el Conqueridor, (James I the Conqueror), authorized an addition to its height, despite a law that no synagogue could be taller than the smallest church. Barcelona is also home to world-class museums, including those dedicated to the works of two of the greatest artists of all time. Pablo Picasso moved to Barcelona when his father obtained a job at the School of Arts, where the young artist began to acquire his skills. The Picasso Museum displays works from his life in Barcelona and Paris, including paintings, drawings, etchings, engravings and lithographs. Joan Miro was born in Barcelona, and the museum dedicated to him holds the largest public collection of his works. Exhibits cover the evolution of his styles, from his earliest artistic awakening to his final creative period. Many people who don't visit the museum are introduced to a work by Miro, although they may not realize it. A brightly colored, abstract mosaic by the artist is set in the pavement of the popular street

called Las Ramblas and goes unnoticed by most people who stroll down the avenue. Actually, "the Rambles," consists of five streets laid end to end to create a continuous broad avenue. More market than motor vehicle thoroughfare, it's lined with cafes, flower stalls, newspaper kiosks, bird shops and vendors selling a variety of other goods. Located just off Las Ramblas is a building that was designed by the worldrenowned architect whose work is the primary reason many people visit Barcelona. The Palau Guell, an elaborate mansion constructed for a wealthy industrialist in the late 19th century, was designed by Antoni Gaudi, whose fanciful creations explored the interplay between architecture and nature. Here in Gaudi's creations are swirling turrets, undulating rooflines and other imaginative shapes -- all in a whimsical variety of bright colors. Many examples of Gaudi's playful imagination come alive at the Casa Batllo, which many people consider to be his most emblematic work. The building's wavy stone and glass facade is decorated with fragments of colored glass and ceramic discs. The arched

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roof, irregular oval windows and sculpted stone adornments suggest that Gaudi's goal was to avoid straight lines completely. Skeletal shaped columns have prompted locals to nickname the building "casa del ossos," or "house of bones." Among the works by Gaudi that are sprinkled throughout the city like jewels, one stands above all others in its imagination, inspiration and sheer magnitude. If ever there was a work in progress, it is the Sagrada Familia Cathedral, his most celebrated masterpiece, whose construction began in 1882. The goal now is to have it completed by 2026, the 100th anniversary of Gaudi's death. Construction of the massive cathedral has progressed under the direction of several architects, who have continued to follow his dramatic vision. When finished, the structure will have 18 towers that will look out over the city below, along with other touches of Gaudi's dream. A very different architectural treasure welcomes visitors to El Poble Espanyo (the Spanish Village): An open-air museum that offers an introduction to the country's cultures and architectural heri-

tage. Strolling along winding streets and squares occupied by outdoor cafes provides immersion in the atmosphere of a Spanish town, but one that brings together 117 outstanding architectural gems from throughout the country. They range from an exact copy of an entrance gate into an 11th century town to a 15th century house in La Mancha that is adorned by balconies from which the residents once watched bullfights. The Spanish Village also introduces visitors to typical crafts from around Spain in nearly two dozen workshops where artisans make and sell pottery, textiles, baskets and other wares. Adding to the realistic setting are 21 restaurants and cafes that offer fare that ranges from traditional tapas dishes to diet busting, multicourse meals. After feasting on the architectural and other riches of Barcelona, what better way to end a day than to dine on cuisine representative of the area where it is located, as well as that of the entire country.

WHEN YOU GO

For more information about a visit to Barcelona, visit www.barcelonaturisme.com.

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