Panache Vue' Tampa Bay Magazine March 2016

March 2016

FIBER For YOUNG WOMEN

ANIMAL PRINTS

GONE WILD POWER WALKING 101: LEARN TO WIGGLE, LET 'EM GIGGLE www.PanacheVue.com

SMOOTH AS

SILK

THE ROLE of MEDITATION

IN WEIGHT LOSS & A HEALTHY LIFESTYLE

THE SKINNY ON FATS PANACHE VUE’

1

HEALTH

DON'T JUST GET BY... THRIVE!

W

e currently have SICK CARE, not HEALTH CARE Last year Americans spent $2.8 trillion on healthcare. That is around $8,000 per person. So does this mean that we are all healthy and living well?

Absolutely NOT! In fact, we lead the world in heart disease, obesity, and cancer.

Astonishingly, 5 out of 6 Americans will be diagnosed with either heart disease or cancer.

If we were spending the most money in healthcare and had the healthiest people, maybe it would be worth it. But we are spending the most money AND have the unhealthiest people. In a study by the Journal of the American Medical Association, of 37 different developed countries the United States ranked 37th (dead last) in terms of overall health of the population.

SO where are we spending all of this money?

When we are sick or in pain, we go to the doctor. We get prescriptions to help cure and prevent illness and pain. What do we do when that medication has a side effect or no longer works? We go back and get more medications for the next side effect. Americans take up 5% of the world’s population, yet we consume 85% of the world’s medications. You would think that if drugs make you healthy then we would be the healthiest nation, and that is far from the truth. We had 1.1 million people die last year because of drugs and these are not street drugs like heroin or other illegal drugs. These are prescription drugs that were prescribed for the right condition, the right amount, the right time.

Prescriptions are not the only culprit, a large amount of that money is spent in nursing homes and cancer treatment centers.

We have so many sick and ailing people in our population that we are seeing more and more long-term nursing facilities. People

may be living longer, but we are not living better.

TAKE CHARGE OF YOUR HEALTH A lot of people believe that genetics are to blame for the disease we see in our society today, but only 2-5% of degenerative illnesses are actually caused by genetics. So that leaves 95-98% of disease that is caused by lifestyle. The foods we eat, the drinks we drink, and the habits we live are the main cause of the increase in disease.

Our offices are focused on HEALTH care. We recognize that health is not just about what you eat and whether or not you exercise. Our offices implement maximized mind, maximized nutrition, maximized nerve supply, maximized oxygen and lean muscle. We personalize each care plan and work with our patients to establish health and wellness goals that create a healthy lifestyle that maximizes each patients’ quality of life.

BUT WHAT TRULY SETS US APART FROM ALL OTHER WELLNESS CLINICS It is our dedication to whole health wellness. Our patients are not just adjusted and sent on their way. We spend time focusing on spinal CORRECTION not just spinal alignment. By providing our patients with in office and at home stretching, strengthening, and lifestyle changes, our patients are the healthiest they can possibly be without introducing toxins. It is truly about balance and focus on health.

What does CORRECTIVE CARE mean?

If your spine and Central Nervous System are “abnormal,” there is a need for corrective chiropractic care. This type of care will restore “normal” spinal position and alignment. By properly restoring normal curves to the spine and aligning the vertebrae, it will eliminate interferences allowing your body to function and heal “normally.”

This optimizes your chance to live at 100% of your body’s peak performance. A healthy spine will allow your body to express a normal body temperature, a normal blood pressure, and other measureable norms for the

Dr. Carl Conforti, D.C. spine itself.

Much like braces straighten teeth, it is our aim to restore the proper alignment of your spine. Recent research allows us to now know the measurements and proper alignment of your spine. There is a normal body temperature, a normal blood pressure, and there are measureable norms for the spine. We take the necessary steps to restore the regions of abnormal alignment to normal through whole health wellness.

Take the next step and allow your body to function at 100% of peak performance.

$27 NEW PATIENT EXAM

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

CHIRO OFFER EXPIRES 03-29-16 .

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.

Please join us for our next community event to learn more about how you can start taking control of your health and create your best year ever! For event locations & times, call 813-818-4799.

Conforti

CHIROPRACTIC AND WELLNESS CENTER, INC.

www.confortichiropractic.com

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

813.818.7499

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PANACHE VUE’

1811 Healthcare Drive Trinity, FL 34655

727.376.9611

10935 N Dale Mabry Tampa, FL 33618

813.969.2225

2312 Crestover Lane Ste. #102 Wesley Chapel 33544

813.994.6111

902 W. Lumsden Road #104 Brandon, FL 33511

813.574.9206

1502 S. MacDill Ave. Tampa, FL 33629

813.251.0246

B E S T O F TA M PA B AY 2 0 0 9, 2 0 1 0 , 2 0 1 2 , 2 0 1 3 , 2 0 1 4 & 2 0 1 5

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MARCH 2016

16 08/TAMPA BAY DOCTORS CAUGHT RED HANDED 16/IS BOHO CHIC YOUR THING?

FEATURES

24

24/POWER WALKING 101: Learn to Wiggle, Let ‘Em Giggle

March 2016

30/FIBER FOR YOUNG WOMEN

FIBER For YOUNG WOMEN

ANIMAL PRINTS

32/EXERCISE A LITTLE

GONE WILD

34/THE SKINNY ON FATS 36/WATER FITNESS BENEFITS 4

PANACHE VUE’

34

POWER WALKING 101: LEARN TO WIGGLE, LET 'EM GIGGLE www.PanacheVue.com

SMOOTH AS

SILK

THE ROLE of MEDITATION

IN WEIGHT LOSS & A HEALTHY LIFESTYLE

THE SKINNY ON FATS PANACHE VUE’

1

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PANACHE VUE’

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DEPARTMENTS MARCH 2016

VOLUME 7, ISSUE 2 MARCH 2016 Publisher | Editor In Chief Nina Stanley Executive Art Director Shaun Drees Fashion Editor Dali Hernandez Photographer | Photo Editor Lisa Sibley

22

Media Consultants Tallia Keene Milinda O’Daniel Erica Turchin

28

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

38

HEALTH & WELLNESS

HOME

07/Summer Fun

19/Green Kitchens Should Not Be Bland

02/Don’t Just Get By…Thrive

11/Choosing The Right Clubs & Choosing The Right Dentist 13/The Role of Meditation In Weight Loss and a Healthy Lifestyle 22/Grab Another Cup 26/Healthy Talk 28/Adding Extra Olive Oil to the Mediterranean Diet

18/Animal Prints Gone Wild

20/Window Masquerade 21/Creating A Home

FASHION

12/The Spring Shoe Scene 14/Weighing In On Spring

BEAUTY

15/Smooth As Silk

TRAVEL

38/A Tale of Two Cities: Belgrade and Sarajevo

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PANACHE VUE’

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

SUMMER FUN

T

Dr. Paul R. Duryea, DDS, MS

he temperatures are starting to warm up and the sun is becoming more of a factor every day. What does that signal? Yes its spring in Florida! As this change in temperatures falls upon us we have a tendency to spend more time outside enjoying the season before the dog days of summer hit us. A concern that all Orthodontists have is the loss of an appliance, such as a retainer or expander used to widen the upper jaw. If any appliance is lost it is very possible if not either found or replaced in a short period of time there could be tooth movement that could require additional treatment or increasing the length of active treatment. Most patients are unaware that tooth movement can occur within short periods of time say a few days to a week or two. I have had patients that do not

think it’s a problem and never mention the loss for a month or two. They finally find the lost appliance and lo and behold it no longer fits. This is very unfortunate and could have been prevented if the patient is aware of the consequences of the loss.

If an appliance is lost and you have spent a day or two looking for it and it seems it has “left our Planet”, call your orthodontist to schedule a check and replacement appointment. These appointments are not “True emergencies” over short periods of time but as the time increases without the appliance the more severe the possible outcome can be. It is a small price to pay for a new appliance than to watch your Orthodontic correction disappear right in front of your eyes.

Have a wonderful spring time !

Let’s Get Something

Straight!

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

Schedule Your Complimentary Consultation Today!

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

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

• Palm Harbor PANACHE VUE’

7

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

TAMPA BAY DOCTORS CAUGHT RED HANDED

W

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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PANACHE VUE’

DRX9000

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 03-29-16

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’

9

“ADOPT ME!” Hi my name is Jake! I am an easy going Hi! Myguy. name I am a male kinda Yea,isIRanger may be and a little gray around Catahoula hound mix.

I am about a year the muzzle, but I still love to take walks old, very make handsome come with athe lotvalue of love and peopleand smile.

I know of and positive energy to offer.

A home with a love, loyalty and companionship. I can’t wait back yard forofme. to share it would with a best family my Please own. come Please come meet me.you happy always. and meet me.and I will keep

We can be found at www.dunedindogs.com, and on Facebook (Dogeden Rescue). Ken Koenig is the founder and he can be reached at 813-205-0156 or kk@dunedindogs.com!

March 2016

is for you!

Call:

727.459.2361 Email Us At:

Advertising@PanacheVue.com Find us on FB:

www.facebook.com/Panachevue

10

PANACHE VUE’

FIBER For YOUNG WOMEN

ANIMAL PRINTS

GONE WILD POWER WALKING 101: LEARN TO WIGGLE, LET 'EM GIGGLE www.PanacheVue.com

SMOOTH AS

SILK

THE ROLE of MEDITATION

IN WEIGHT LOSS & A HEALTHY LIFESTYLE

THE SKINNY ON FATS PANACHE VUE’

1

HEALTH

CHOOSING THE RIGHT CLUBS & CHOOSING THE RIGHT DENTIST

DEBBIE AND LARRY LIEBERMAN

W

e are so lucky to live in paradise! In addition to Spring Training March brings world class golf to our area.

The PGA tournament showcases the beautiful Innisbrook Resort putting Palm Harbor on the map.

One of my passions outside of the dental office is golf. I started playing when my oldest son began to play 17 years ago. I love being outdoors, exercising and sharing the camaraderie of the game with my golf buddies. One key to enjoying the game is having the right clubs.

Choosing clubs has changed over the years as I have changed. When getting new clubs I ask myself: Are they the right fit? Will they do the job well? What’s the cost factor? Do they fit my need? Can I trust them?

In many ways golf parallels life and I suggest that choosing the right clubs may parallel choosing the right dentist. Today, finding the right dentist and staff that will fit your needs, caring for you and your teeth is an overwhelming task. We now know that your dental health is directly related to your overall health.

Choosing a dentist is more than just finding someone to clean your teeth. In addition, as we have recently heard about the importance of sterile dental practices, finding a dental office you can trust is equally an important decision.

Making an informed, wise decision is difficult. There are a lot of choices availableplease consider these questions when making your decision: • Does the dentist seem compassionate and caring? Does he listen to your needs?

• Does he educate you and give you all of the options available.

• Does he have wonderful credentials with many affiliations and continuing education • Is there a highly trained staff and hygiene team eager to help you maintain your dental health • Does the office appear fresh, clean and up on all the latest technology

• Is the staff friendly & caring and do they make you feel welcome • Is the office environment warm, calm and serene • Is the office insurance friendly and helpful with other financial options • Are you treated as a unique individual- not just a number Practicing dentistry in Palm Harbor for over 30 years my goal has always been to treat people the way that I would want to be treated and to help them achieve the smile that they’ve always wanted. With the welcome addition of Dr. Ryan Lepore our office offers a wide range of dental and smile solutions, many with immediate results. If there is something that you have always wanted to change about your smile, this is the time to do it. We welcome you and would like to personally meet with you and discuss how you can have the smile you have always wanted. We invite you to call 727-7858017 and ask for your complimentary examination. You deserve it!

Wishing you good health, Larry Lieberman, DDS

WE WELCOME

DR. RYAN LEPORE General Dentistry • Sedation • Implants Laser Dentistry • Cosmetic Dentistry Caring & Compassionate

NEW PATIENT SPECIAL: COMPLEMENTARY EXAM

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.

www.PanacheVue.com

PANACHE VUE’

11

FA S H I O N

THE SPRING SHOE SCENE SHARON MOSLEY

B

reak out of those knee-high boots and put a little spring into your step with the season's newest shoes.

Here are 10 of the best shoes to slip into right now ... after all the snow is gone, of course!

--Block Heels: The block heel is one of this year's instant updates shaping up on the

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PANACHE VUE’

shoe scene. Chunky, stacked heels are lifesavers for those of us who need a little extra support. Spikey stilettos are not always the sexiest shoe on the block if your feet are hurting. So take a break from those teetering tight walks and check out a comforting pair of these new heels ... especially the buckled loafers. (www.gucci.com) --Lace-ups: It's time to tie up some style this spring with all kinds of shoes that lace up around the ankle -- the new erogenous zone. These shoes are meant to be shown off. The gladiator sandal is one of the best ways to lace up. But lace-up heels are strutting their stuff, too. Wear

them with cropped pants, midi skirts or culottes. (www.the line.com) --Flatforms: One of the most comfortable casual shoes on the warm weather horizon. A platform shoe that is flat and fabulous. You'll feel like you're walking on a cloud. This athletic-inspired wedge sandal gets a chic twist for spring and summer, and the more colorful the better. (www.chanel.com) (www.aquatalia.com) --High heel Mules: Want to dress up your shoe wardrobe this spring? Then slip into one of these pointy-toe mules that have a touch of retro '90s. Substitute a pair of these in pink satin for your high heel pumps. (www.selfridges.com) --Slides: These are not your ordinary flip-flops. The newest slides are shoes you can ease right into -- from soft leather mules to silk jacquard slippers. (www. massimodutti.com) --Striped heels: So you're a high heel girl and you feel like you've really got to pump it up for work. Well, this spring, the latest update to classic pumps is all about the pattern ... stripes. Instant pizzazz to any suit. (www.giorgioarmani.com) --Embellished shoes -From Mary Janes that glitter with metallic beads to slides that are bedazzled and bejeweled to lace-ups dripping with tassels and pom poms, the dressiest shoes this spring will be the star of the style show. Even sneakers get the artistic touch with colorful graphic designs. (www.fendi.com).

--Metallics: In silver or gold, bronze or pewter, the metallic leathers (and heels) are taking the shoe show to cutting edge fashion that is right in step with the futuristic trend that is having a fashion moment right now. (www.marcjacobs.com) --White Sneakers: Forget those high tops. Instead opt for classic sleek white sneakers. They're turning up not only on city streets but paired with cocktail dresses for evening. (www.jcrew.com) --Peep-toe Booties: And if white sneaks aren't quite dressy enough for you, then why not try white peep-toe booties with a hint of laced-up Victoriana? Boots aren't just for winter anymore. In fact, the open-toed ankle boots can ultimately give your whole outfit a major shot of the cool factor. (www.louisvuitton.com)

HEALTH

THE ROLE OF MEDITATION IN WEIGHT LOSS AND A HEALTHY LIFESTYLE. DR. CESAR LARA

I

n the 21st century, our definition of health is continually expanding.

Healthcare practitioners and patients now believe that being healthy means an overall wellness that balances the physical, mental, emotional, and even spiritual components of who we are. In this holistic, comprehensive approach, one of the most powerful and most popular tools that has emerged is meditation.

There are many forms of meditation, including trademarked styles such as TM (transcendental meditation), minimalist styles such as Zen, and styles that have long been embedded in religious and wisdom traditions, such as contemplation and prayer. The scientific benefits of meditation are still being explored, but the practice has already been linked to stress reduction, lowered blood pressure, improved focus, better concentration, and greater happiness. Since stress is a contributing or exacerbating factor to a great many diseases, it is fair to say that meditation indirectly reduces the risk of heart attack, stroke, diabetes, gastrointestinal problems, and other conditions.

Meditation has also captured the mind, so to speak, of popular culture.

This month, for example, Deepak Chopra and Oprah will be leading a 21-day meditation course entitled “Shedding the Weight: Mind, Body, and Spirit,” which is designed to help participants release excess baggage or heaviness in their lives.

As a clinician who has prescribed meditation to my patients for years, it is exciting to see this practice gain momentum and become an integral part of people’s lives.

I frequently encounter patients who are unable to release excess weight. Despite the balanced nutrition plan we have

www.PanacheVue.com

created for them, despite reviewing their panels for metabolic levels that may need adjusting, and despite the patients’ absolute compliance, they are still stuck. Understandably, this leaves many patients feeling frustrated, disappointed, and hopeless. When a patient experiences a weight loss plateau, it becomes crucial to learn even more about his or her day-today experience. If he or she is constantly chasing the clock, overscheduled, feeling stressed out, and eating on the run, his or her body will be in a continuous, low-grade flight or fight mode. This leads to an increased production of cortisol in the body, and as a result, the patient may have increased insulin resistance, more cravings for high-carbohydrate “comfort foods,” and excess weight that refuses to budge.

Meditation can be an effective tool for breaking through the weight plateau, as well as many of the emotional plateaus we experience. No matter what form it takes, meditation is an opportunity to connect with your higher self and to understand what you really want. This corresponds to the Visualize stage of my three-part process for success. Focusing on that vision for a sustained period of time, whether by repeating a mantra or positive statement, holding an image in your mind, or setting an intention through prayer, leads to the second stage, which is Believe. Quieting the mind during meditation also gives your brain an opportunity to recharge, and helps you find focus when you do return to the world. This newfound energy and clarity lead you to take positive action, which corresponds to the third and final stage, Actualize.

Learning to control the breath, and thereby learning to slow down the mind, help us manage the flight or fight response which has come to dominate so much of our existence. We are able to put aside neuroses, anxieties, and worries, and adopt a more positive outlook on our moment to moment experience of life, exactly as we are living it. When we are able to release our stress about, for example, those last 10 pounds we would like to lose, a combination of physiological changes and a shift in mindset work together to give us exactly what we want. I have seen many patients break through a weight plateau using this technique. I believe meditation is a crucial part of a successful weight maintenance

César A. Lara, M.D.

system, along with a balanced nutritional plan, exercise, and monitoring of other health factors. More than that, however, this practice is so powerful because it affects not just the physical body, but the entire self.

Meditation is a vital element in a comprehensive definition of health, and this integration is truly the greatest gift a meditation practice has to offer. Whether it’s signing up for the Deepak and Oprah challenge or just sitting quietly for five minutes a day, I encourage you to put meditation to the test. This simple act can help you find a deeper sense of love, peace, and appreciation for each and every day.

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’

13

FA S H I O N

WEIGHING IN ON SPRING SHARON MOSLEY

Y

ou are what you eat ... or maybe it's what you wear that makes the biggest difference in how you look and feel this spring.

There are plenty of ways to slim down your wardrobe and look like you've lost a few pounds yourself just by weighing in on a few of these figureflattering tips:

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PANACHE VUE’

--Visit your local hair salon. We often never think about how the hairstyle we wear everyday can affect not only our mood, but how we feel put together.

It we're having a bad hair day, not even a new jacket can make us feel better. So start with reevaluating your hair cut with your stylist ... or find one who will explore new styles with you. Consider longer, side-swept bangs and layers for a fast update.

--Stick with narrow pants. The skinny pants trend is here to stay for awhile and the narrow legs are often the key to one of the most slimming silhouettes around this season. We're not talking "skin-tight"

here, just lean pants that can take pounds off your entire body when paired with boots now and sandals later and teamed with a knit tunic top.

--Pull on a pencil skirt. Yes, these straighter skirts that are tapered in just a bit on the bottom do give most women the illusion of a slimmer line. Leave those flippy A-lines in the closet, especially if you have a pear-shaped figure. Shorter, knee-length hemlines will show a little more leg and give you more illusion of height.

--Dress in one color from head to toe.

It's easy this spring to keep your wardrobe in the same color family -- whether it's red, black or marine blue -- and vary textures of jackets, skirts or tops. Shift dresses are great too. There are plenty of shoes and accessories to match. Add matching tights and you'll have this slimming monochromatic look down and the pounds melting away!

--Wear high heels. I know there are lots of flats out there this season, but most of you know that those higher heels do lift you up and up and up. At least put a pair of shoe boots or pumps with higher heels on your shopping list. Pointed toes are more "lengthening" than rounded toes or Mary Janes with wide straps across the ankle. Heels paired with dark tights will also make you look taller and thinner.

--Wear fitted jackets. Whether it's long and knee-length or short and flared, a jacket that is gently tailored is one of your best figure flattering buys this season.

Steer clear of the big and boxy ... none of us (I hope) are going for the Spongebob effect. Leave that to the younger kids.

--Cinch it in -- This one is tricky, but the wide belt (especially in patent leather) is a great asset to containing some of those flowing tunics by adding a waistline. But just make sure if you do plan to belt a blouse or top, there's nothing flowing out over it ... if you know what I mean.

--Add accessories carefully. Don't overdo on the jewelry. Piles of necklaces and armloads of bangles will only add bulkiness and some jangled nerves. Stick to one or two longer necklaces, more structured handbags and soft scarves that play up your best features.

BEAUTY

AFTER

BEFORE

SMOOTH AS SILK

BY VALERIE KELLEY

L

ip enhancement isn’t anything new, but a new addition to the filler category is set to change how lips are treated. Bye-bye duck lips. Arrevedici smokers’ lines. Adios bar codes or other pesky mouth wrinkles that make us look like our grandmothers. Meet Restylane Silk, the first FDA approved filler for lip enhancement and the smoothing of wrinkles and lines around the mouth.

At first glance, Restylane Silk appears very similar to other hyaluronic acid (HA) fillers—specifically, Restylane, Perlane, Juvederm, and Voluma. And they are similar in that they are all clear gel formulations of hyaluronic acid—a sugar that is naturally present in your skin.

So, how is Restylane Silk different from the rest? Fillers can be manufactured with different viscosities and Silk is composed of smaller and smoother particles than the above-mentioned fillers. The smaller particles allow practitioners to use

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BEFORE

an ultra-fine needle, making it ideal for smooth contouring and filling in fine lines.

“Thicker fillers require deeper injections, commonly resulting in over-correction,” explains Dana Martinez, owner of Lecada Medical Artistry. “We’ve all seen that look, especially with inexperienced injectors. Silk is placed very superficially in lip or skin, not in muscle, eliminating the chance of lumpiness or excess fullness.”

Additionally, Silk’s formula includes the anesthetic, lidocaine. The lip is one of the most sensitive areas of the body, and the combination of the tiny needle and the inclusion of lidocaine alleviates any pain or discomfort during injection. Depending on the treatment area, the procedure takes 5-30 min with minimal downtime.

Any swelling or redness typically fades within a few hours.

Because the lips are in constant motion, longevity has always been a problem for fillers in that area. Previous products often lasted only three to four months in

AFTER

lips versus six months in smile lines. In the FDA clinical trial of Restylane Silk, which involves 221 mostly female patients, 98 percent had visible improvement 14 days after injection, and 76 percent still had lip improvement at six months. Silk’s safe, subtle, long-lasting results earned it the FDA’s first and only approval for lip enhancement and the treatment of perioral (around the mouth) lines.

Notice, that’s lip “enhancement”, not augmentation. Martinez said, “Our patients are asking for more natural looking fillers and Silk delivers. It’s the perfect tool for gentle refining, lip-shaping, and smoothing lines. Silk allows for actually restoring the volume lost over time—restoring YOUR natural lip, NOT someone else’s.”

If you’re interested in trying the latest technology in lip enhancement or augmentation, contact Lecada Medical Artistry for a complimentary consultation at 813-874-2332.

PANACHE VUE’

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HOUSE OF DALI 16

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s Boho Chic your thing? We never imagined it would be for us. Our first thought was a hippy gypsy indie girl and peace signs. However, if you are looking for comfort and flowly clothing that not only look great but feel great. Then look no further!

Inspired by the free spirit of beach life and vintage chic, we introduce Mermaid Duty. Mermaidduty.com is a local e-bou-

tique offering the best curated boho chic fashion. We will be continually growing and adding items to our collections.

Check us out at the Indie Flea Tampa or visit our website at mermaidduty.com Are you looking for inspiration on how to dress in this Florida weather? No matter your age or reason, here at Mermaid Duty we guide you on styling our items.

Calling all mermaids on duty! Find us on IG #mermaidduty 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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DÉCOR

ANIMAL PRINTS GONE WILD JOSEPH PUBILLONES

E

ver since the first caveman figured out the need for food, warmth and modesty, animal skins have been common textures inside dwellings.

In caves, we have learned that in prehis-

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toric times, the skins and furs of animals were used to cover bare earth floors for warmth and comfort. Since then, there has been no doubt that these patterned skins would become a classic in interior design all the way through today.

Of course, using skins immediately brings to mind Safari-like interiors. From very literal African style interiors to the uber-popular British colonial decor incorporate skins and animal patterns as a motif. Animal prints are used because of their exotic patterns and because they are good durable fabrics that can conceal most stains. Just open any design magazine to-

day, and you will find leopard spots, zebra or tiger stripes, and even giraffe-esque squares.

You have to know how to incorporate animal prints in the space. Take caution because there is a fine line between trendy and tacky. For a subtle touch, you can make an animal print an accent piece in the room. This means it can be shown in a pillow, a lampshade or perhaps on the pad of a chair. Alternatively, it can be a bold and aggressive move, becoming the focal point of your room. In the latter, you might choose to incorporate these patterns of nature in a wall-to-wall carpet, to cover a large sofa, a pair of chairs or even wallpaper an entire room. This can be a playful and dramatic use all in one. Animal prints are wonderful to use if you want to create a room that stands out from the crowd due to its bold appearance, yet is inviting and comforting at the same time.

As with many elements in interior design, animal prints were used in fashion first from loin cloths of prehistoric men to fur trimmed royal garments for Empress Josephine and the fashion forward designs of Roberto Cavalli. While it remains an unknown which interior designer used animal prints first, there are a long list of designers including Elsie de Wolf, Madeleine Castaing, Billy Baldwin and Albert Hadley.

There is a great variety of patterns from Antelope, Cheetah, Heifer, Leopard, Panther, Tiger or Zebra just to name a few.

Animal prints are very adaptable. You can incorporate these prints in most decor, from traditional interiors paired with red lacquered walls a la Diana Vreeland to just a splash here and there in a minimalist interior with white walls.

It takes a certain confidence to decorate with animal prints. It is not for the faint of heart. Nonetheless, today, animal prints are mainstream in decor. I suggest sticking to one type of pattern per room. I find rooms that have multiple patterns can be loud and confusing. Use animal prints in unexpected places for that surprise element that most great interiors have. Finally, be specific where you are using the animal pattern so it doesn't become ubiquitous, or it will feel like Animal Prints gone Wild.

GREEN LIVING

GREEN KITCHENS SHOULD NOT BE BLAND

BY GENE MCDONALD

M

any times you might hear about someone wanting a “green” kitchen. Some people think they are painting those cabinets and countertops lime green. Others may think they are getting a recycled burlap sack stapled to the kitchen cabinets. The truth is that Green Kitchens should be better kitchens. It’s not just about the material, it’s not just about the indoor air quality, it’s not just about the space saving usage of drawers, it’s not just about the products and clean time it takes to maintain the countertops and cabinet, it’s basically all of that.

First and foremost when shopping for a Green kitchen, please do not worry about the words “Recycled” and “Natural”. Yes, recycled and natural products are good, but what is it exactly that’s recycled and natural? Recycled formaldehyde is still formaldehyde. Natural mercury is still mercury. It’s a matter of common sense, you may like bamboo

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which is considered a green material, It does grows real quick once it is harvested, but in all reality, does it look good and can it be used in your kitchen?

There are also competing green materials we have the privilege to work with as much as bamboo which is Coconut Palm Plywood made from palm trees once they are done harvesting coconuts.

The other material is Kirei which is made from Sorghum plant stalks compressed together for an incredible design look.

These materials do cost more than what you are used to seeing in big box stores and the like. That’s not the moment to throw your hands up in the air and say that Green products are expensive, “they should be cheaper”!! Why is that? They should NOT!!! Green products should be better products; Green products should show off their unique quality, a green kitchen should sustain design and value for the next decade. In many kitchen remodeling cases, cheap and hot deals that encouraged you to buy a kitchen turned out to be something you settled for. The most exciting thing you can tell your

friends is that you saved some money.

Wouldn’t you rather have a kitchen in your home that excites you, makes you feel better when you breathe in it, makes you just out right want to dance when you use it, when every square footage of space was used and designed for you.

That my friend is a Green Kitchen, a kitchen built to last, a kitchen that makes you happy the world just has to ask you, what is going on, please share the good news. Ask yourself does your kitchen make you yawn? If so, think about Green Kitchen Designs.

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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DÉCOR the view.

--If architecturally appropriate, install decorative iron grilles on the outside to limit the extent of your view.

--A horizontal wood blind with 2 inch slats that can be tilted to let in the light while still blocking the view.

--Installing interior wood shutters on the bottom half of a window is another way to disguise a less desirable view and still allow light to come through.

--Cellular blinds made with a translucent fabric that allows light in, while still offering you a sense of privacy. Cellular blinds can also be ordered with a top down feature, which allows you to lower the blind down from the top of the window as much or as little as you want.

WINDOW MASQUERADE JOSEPH PUBILLONES

W

ouldn't it be nice if every room of every place had a view?

Let's face it, not every house, condo or townhouse has a perfect view. In an urban environment, some views may face the wall of a building next door, an interior courtyard or the less than appealing roof of an adjacent building topped with unsightly equipment such as air conditioning units, boilers, antennas, and a sea of tar and gravel. In a suburban environment, your beautiful picture

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window may look over a neighbor's yard, garage or even worse -- a nearby window.

Everyone wants their homes to be filled with light, but how to accomplish this while respecting privacy and aesthetics?

There are several ways to accomplish designing around a problematic view without sacrificing style. I call it playing window masquerade. The first is to incorporate window coverings, another viable way is to use decorative glass, or you can use plants.

These days, you can find blinds in so many different styles, colors, materials and designs.

WINDOW COVERINGS A woven wood blind with a loose weave that allows some light in but still blocks

DECORATIVE GLASS --You can also block a bad view with frosted glass. There are several ways that you can create the effect of frosted glass on your windows: --Use a frosting spray, which you spray on your windows after thoroughly cleaning them.

--Apply a frosted film, which you can purchase from a hardware store.

--Another way to enhance the decor of the room, yet still block the bad view, is to use stained glass. Many people think that stained glass is only found in churches, but more and more people are using stained glass in their homes now. In fact, stained glass is a perfect window covering for a bathroom window. It blocks the view -- both going out and coming in -- but it allows plenty of light to shine through.

PLANTS --Placing sun-loving plants on an interior windowsill can mask a bad view. It can also create an interesting focal point at the window.

--If your home allows, installing landscape in front of the window can not only mask a bad view, but it can also give you an instant view of a "garden."

--Another simple and effective way to fool the eye is by installing window boxes and planting them with lush flowers, green shrubs and vines. This will be appealing from both the inside and outside.

DÉCOR

CREATING A HOME

BY JOSEPH PUBILLONES

W

ho says your house has to look a certain way? Your home isn't a movie set, it also isn't museum. Your home is your home, and it should speak volumes about you. It should say welcome; I like the colors blue and orange, or brown and pink. There are no wrong or right color combinations, it is all in how they are used and juxtaposed together. Ultimately, your home's interiors should be a reflection of your taste.

No apologies, no excuses.

Your home is also much more than just the architecture or the walls that enclose your space. It is both an intimate and public expression of your life, your likes and passions. This is why I always advocate that homeowners do a bit of homework before undertaking the sometimes dangerous process of decorating.

Dangerous, because some homeowners may be led by what they may see in a design magazine or book. What the reader sees generally consists of images of work that has already been completed, and although a very current publication may be featuring someone's home, it may have been done a long time ago.

Following the trends in furniture shops closely can also be a dangerous path. While we like an accessory or color that we are seeing everywhere, it may be too popular, and then your home will look like everyone else's ... or you just might get tired of the very popular design trick quickly. This is why I repeat: It is your home, let it reflect you.

The best place to start is by focusing on what is important to you. Are you into overstuffed furniture, antiques, contemporary art? Pick one thing that is extremely important for you to have in your home and take that as your starting point.

It takes a bit of soul searching, but knowing your likes is uber-important. Often, a client will say they have no preferences,

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until they see your first selection of fabrics and furnishings ... and very quickly they will tell you they like or dislike it.

So, everyone does know.

It is true that some homeowners can vocalize or visualize easier than others, however, everyone does have a basic knowledge or pre-conceived idea of what they like or can live with. Being extremely sincere with your designer should make the design process run more smoothly. A good designer should be able to channel your design criteria into a cohesive interior design scheme.

The object is to love your home when you are through organizing and decorating your home. Designing for your home should take into consideration all the individuals that permanently reside in the home. This approach may mean making small concessions or compromises like recovering your Mother's swivel chair or repurposing a family heirloom, but it can still be filled with style. Everyone should have a little input so the home is appreciated by all. A home that is loved by all, is taken care of by all. Thus, lightening the burden of upkeep on one or two members of the family.

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WELLNESS

GRAB ANOTHER CUP

BY CHARLYN FARGO

T

hat extra cup of coffee may not be so bad after all. The 2015 Dietary Guidelines say for healthy adults, it's alright to have up to 400 milligrams of caffeine a day, or the amount found in three to five cups of coffee. Research has found that drinking coffee is associated with minimal health risks and may have several benefits.

Earlier, Harvard researchers reported in the journal Circulation an association between drinking three to five cups a day and lower mortality risk. The association was seen for cardiovascular disease, neurological diseases such as Parkinson's disease, type 2 diabetes and even suicide. Drinkers of both caffeinated and decaffeinated coffee saw benefits leading researchers to surmise the benefit may come not from caffeine but from antioxidants in coffee.

Researchers analyzed health data from participants in three large ongoing studies: 74,890 women in the Nurses' Health Study, 93,054 women in the Nurses' Health Study 2 and 40,557 men in the Health Professionals Follow-up Study. Coffee drinking was assessed using validated food questionnaires every four years over the course of about 30 years. During the study period, 19,524 women and 12,432 men died from a range of causes. The analysis took into consideration potential factors such as smoking,

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body mass index, physical activity, alcohol consumption and other dietary factors.

Drinking up to three cups of coffee a day was associated with a 6-8 percent lower risk of overall mortality. Among people who had never smoked, the protective association of coffee was more evident. For never-smokers, drinking three to five cups a day was associated with a 15 percent lower risk.

The bottom line is coffee lovers still need to be aware of what they add to their coffee. Fancy coffee drinks can contain calories, sugar and saturated fat.

Q AND A Q: Is steel-cut oatmeal more nutritious than other kinds of oatmeal?

A: Despite its super-nutritious image, steel-cut oats are similar in nutrition to other forms of oatmeal that don't contain added sugar or sodium. All forms of oatmeal are whole-grain, containing the same vitamins, minerals, phytochemicals and fiber (including the soluble fiber shown to lower blood cholesterol). Both steel-cut and rolled oats are relatively slow to raise blood sugar and therefore classified as low in glycemic index (GI), an estimate of how a carbohydrate food affects blood sugar. Traditional oatmeal is referred to as rolled oats, because the whole-grain oats are softened by steam and flattened on rollers to form flakes. Steelcut oats, also known as Irish or Scotch oatmeal, are oats cut by steel blades into small pieces without being flattened. Quick-cooking (one-minute) and instant oatmeal are steamed, cut and flattened in progressively smaller pieces to cook more quickly. Most of these basic kinds of oatmeal differ mainly in cooking time and texture. Steel-cut takes

longest to cook and has a heartier, chewier texture. Quick-cooking oatmeal is 100 percent oats and has zero sodium. A serving of instant oatmeal may seem lower in fiber than other forms when you check label information, but that's only because a packet usually makes a smaller serving. Instant oatmeal does have added salt, with one packet having about the same amount of sodium as in 20 potato chips, almost one-tenth of the most sodium you should have in one day.

Moreover, many varieties of instant oatmeal contain almost three packets of added sugar (12 grams). A few varieties of flavored instant oatmeal use zero-calorie sweeteners instead of sugar, and some add gums or soy protein isolate to add additional fiber or protein. Make sure to check Nutrition Facts panel information at the store to see what's in oatmeal so you can compare the added sugar and sodium among the options.

-- American Institute for Cancer Research.

RECIPE February is heart healthy month, and a good time to try to get more omega 3 fatty acids from foods like salmon. Here's a recipe from Cooking Light for hearthealthy salmon.

ROASTED SALMON WITH THYME AND HONEY-MUSTARD GLAZE • 10 thyme sprigs • 1 (3-pound) skin-on salmon fillet • 1/4 cup country Dijon mustard • 2 tablespoons honey • 1 teaspoon white wine vinegar • 2 teaspoons fresh thyme leaves • 1 teaspoon kosher salt • 1/2 teaspoon freshly ground black pepper • 1 lemon, thinly sliced Preheat oven to 450 degrees. Line a baking sheet with parchment paper. Arrange thyme sprigs in a long row on parchment.

Place salmon, skin side down, on top of thyme. Combine mustard, honey and vinegar in a bowl. Brush mixture evenly over top of salmon. Sprinkle salmon with 2 teaspoons thyme leaves, salt and pepper.

Arrange lemon slices over salmon. Bake salmon at 450 degrees in center of oven 26 minutes or until desired doneness.

Serve hot or at room temperature. Serves 8 (serving size: 6 ounces salmon).

Per serving: 387 calories, 48 grams protein, 6 grams carbohydrate, 17.4 grams fat, 116 milligrams cholesterol, 0 grams fiber, 527 milligrams sodium.

LISTEN LOCAL | Concerts in Tampa, St. Pete & Clearwater

THE FLORIDA ORCHESTRA Raymond James Pops

Red Hot Blues March 4 - 6

Tampa Bay Times Masterworks

We’re your source for local arts & culture.

Brahms: A German Requiem March 11 - 13

Tampa Bay Times Masterworks

Mendelssohn’s Violin Concerto April 1 - 3

Raymond James Pops

And the Tony Goes To April 9 & 10 - Matinee Added!

Byron Stripling, Trumpet

Tickets Start at $15 Buy Online at www.FloridaOrchestra.org 727.892.3337 or 1.800.662.7286 TFO-Panache Vue-March.indd 1

Be more®

wedu.org

/wedupublicmedia

@wedupbs

1/26/2016 9:38:26 AM

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Do you want amazing results without any impact to your natural eyelashes? 300% longer, fuller lashes with our safe to use gel mascara and green tea fiber combo.

$29 SPECIAL

February 2015

LOVE IS IN THE AIR

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MASCARA ON A MISSION

Visit www.mascaraonamission.com to order Follow Us On Facebook

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KISSING MAY NOT BE GOOD FOR YOUR HEALTH

CRUST PIZZA” GET TO KNOW SCULPTRA

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• Chicago Style Pizza GET A Dogs • Vienna Beef Chicago BODY YOU • Sandwiches-Pasta LOVE WITH • Homemade Meatballs PILATES & Cannoli • Dine In TIPS TO LIVE LONG • Take Out AND AGE WELL • Delivery • Catering • Lunch Buffet (Mon. - Fri. 11:30-2:00) PANACHE VUE’

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1500 McMullen Booth Rd.

(Near Publix) corner of 590 and McMullen

727.723.9777 PANACHE VUE’

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FITNESS

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POWER WALKING 101: Learn to Wiggle,

Let 'Em Giggle

BY MARILYNN PRESTON

I

've always believed there's a sport for everyone. Find it, and you're home free when it comes to living an active lifestyle. Years ago, I stumbled onto race walking, an Olympic sport unknown to me -- no TV coverage; see why below -- before I went to a local spa for a weekend of sun and silliness with some girlfriends.

It just so happened that Olympic champion race walker Augie Hirt was giving a workshop that weekend. It changed my life. Before Augie, I was a runner -- a slow, lumbering, back-ofthe-pack runner. When I discovered his sport, I found mine.

As a runner, I felt like a buffalo. When I race walk, I feel like a jaguar -- sleek, nimble, vibrant. I love the hip wiggle, the heel strike, the way you straighten your front leg as you stride forward, twisting your torso from side to side.

Yes, it looks goofy. So what? Ever watched snowshoe baseball? "Wear a hat," I tell friends I've taught to race walk, "and sunglasses."

Is it better than running? I think so, but you can't tell that to a runner. Race walking works your lower body and your upper body, and it doesn't pound your knee joints the way running does. It also works miracles on that area at the back of your thighs where cottage cheese tends to accumulate.

I can't teach you how to race walk in this column -- it's best to learn and practice with a human guide -- but I do want to tell you some things you can do to take your own walking program to a higher, more athletic level: SHORTER, FASTER. Any style of walking is OK when you're just getting started, but there comes a time when you need to add some zip to your step. So that means taking longer strides, right? Wrong. Take shorter, quicker ones. That's the way to go faster.

KEEP YOUR HEAD UP. This small change will make a big difference. Walking with your eyes and head down is a common mistake. It strains your back and shoulder muscles, and

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you'll tire out quickly because it hinders efficient breathing. You are remembering to breathe, aren't you?

MOVE YOUR ARMS. You'll be surprised how much more powerful your stride gets once you bring your arms into play. Don't hunch your shoulders or tense your arms. Just allow them to swing in a relaxed and natural way, without crossing the midline in front. Keep your elbows tucked into your sides, arms bent at about a 90-degree angle. Don't clench your fists. Keep your hands loose. Feel and move like an athlete.

WORK THOSE HIPS. Someday you may want to find your own Augie Hirt-style coach and learn the official race walking technique: no bent knees, one foot on the ground at all times. Meanwhile, for power walking, allow your hips to extend forward with each stride. As your right leg comes forward, so should your right hip bone, in a natural rotation. Then your left. Race walkers get a lot of speed, forward thrust and funny looks from this exaggerated hip wiggle. It takes practice and patience, but once you get it, it's yours forever.

ENGAGE YOUR GLUTES. As you walk, practice somatics. Be aware of engaging your abdominal muscles and your glutes. Think about urging them forward under your hips, causing a bit of a pelvic tilt. Walking this way -head up, stomach pulled in, glutes engaged -- is a fantastic way to help tighten those areas that tend to get loose and flabby as we age.

GO FOR THE ROLL. There's no wrong way to walk, but the right way, for maximum efficiency and power, involves walking heel-ball-toe.

Focus on landing on your heel, your toes flexed to the sky, then roll through the foot, using the big toe to give your body a powerful push forward. That way all your leg muscles are awake and involved. Walking this way definitely makes for a better workout, but don't overdo it. Increase your time and intensity gradually, or your shins may start to talk back to you.

So please, Dear Reader, find your own sport -- or grab your hat and sunglasses and try mine.

You'll find everything you need to get started at racewalking.org and the YouTube race walking videos are good, too.

ENERGY EXPRESS-O! I'M JUST SAYING ...

"If God had wanted people to run, he wouldn't have invented race walking." -- Rick Williams

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WELLNESS HYPOCHONDRIAC'S GUIDE Sensory desynchronization is a brain disorder in which the patient hears voices before people speak. It may involve the patient even hearing his own voice before he feels his mouth move. Researchers believe the problem is caused by a failure of the brain to compensate for the different speeds at which light (vision) and sound (hearing) move. The condition is very rare.

HEALTHY TALK

BY SCOTT LAFEE

A

..first-ever "National Health CheckUp poll by the Mayo Clinic shows that as we age, the kinds of health problems we talk about with our friends change. Twenty-somethings focus on healthy eating. In your 30s, the topic du decade is your parents' health. In your 40s, it's your kids' health. After age 50, it's all about you and your health problems.

Not surprisingly, there are gender differences, with women typically more proactive about their health. This year, according to the poll, women are more likely than men to eat a healthier diet, schedule an annual wellness visit with their doctor, get more sleep, see a doctor about symptoms they were experiencing, take a nutritional supplement and schedule a milestone screening.

Survey participants were pretty optimistic about the future of medicine, particularly in curing chronic diseases.

Substantial numbers predicted diabetes and cancer would be cured in the next 10 years, with Alzheimer's, Parkinson's and ALS being cured within 20 years.

SLEEPING AWAY DIABETES A study, soon to be published in Diabetes Care, suggests that two nights of morethan-normal sleep (say, the weekend) might counteract the increased risk of type 2 diabetes caused by not getting enough sleep during the work week.

But don't get too excited about hitting the sack for some extra restorative ZZZs. The study used a tiny sample of just 19 healthy, young men on a good diet, which

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is pretty much not the rest of us.

BODY OF KNOWLEDGE Newborn babies have kneecaps composed of cartilage, which later converts to bone.

NUMBER CRUNCHER A small order of Panera's mac and cheese (220 grams) contains 490 calories, 270 from fat. It has 30 grams of total fat, or 46 percent of the recommended total fat intake for a 2,000-calorie daily diet.

It also contains 65 milligrams of cholesterol (22 percent), 1240 milligrams of sodium (52 percent), 37 grams of total carbohydrates (12 percent), 1 gram of dietary fiber, 7 grams of sugar and 17 grams of protein.

COUNTS $4,000,000: Funding, in dollars, provided by the People for the Ethical Treatment of Animals to academic and biotechnology research since 1998. The money goes primarily to work on alternatives to using animals in science and medicine research.

Source: STAT PHOBIA OF THE WEEK Ostraconophobia: fear of shellfish NEVER SAY DIET The Major League Eating record for eating a fruit basket is 3 minutes, 52 seconds, held by Pete Davekos. It's not clear exactly what was in the basket (assuming Davekos didn't literally eat a fruit basket), but at least one fruit wasn't included: a durian, reputed to be the world's smelliest fruit, capable of inducing retching with a single sniff.

OBSERVATION "I get my exercise acting as pallbearer to my friends who exercise."

-- Former U.S. Senator Chauncey Depew (1834-1928) MEDICAL HISTORY This week in 1947, Stanford University scientists reported isolating the poliovirus after three years of work. Laboratory tests showed it to be at least 80 percent pure, and that it could lead to producing an impurityfree vaccine for use against infantile paralysis. The virus was obtained by purification from ground-up brain and spinal cord of rats infected with the poliovirus.

SELF-EXAM Q: What is the most common vitamin deficiency in the U.S.?

A: Vitamin B6 followed by iron (in women age 12-49), vitamin D, iron (1-5 years old), vitamin C (6 years and older) and vitamin B12, according to the Centers for Disease Control. Generally speaking, however, the CDC found less than 10 percent of the U.S. population had nutrition deficiencies for selected indicators.

Vitamin B6 is found in cereal grains, legumes, vegetables, milk, cheese, eggs, fish and meat.

MEDICAL MYTHS It is not dangerous to wake up a sleepwalker, but it might not be easy or effective, resulting more often in the sleepwalker becoming disoriented. Experts suggest the best course is gently easing the sleepwalker back to bed. If that doesn't work, watch them closely to assure their safety and try again after some time has passed.

LAST WORDS "Sister, you're trying to keep me alive as an old curiosity, but I'm done. I'm finished. I'm going to die."

PHOTOS • KEEPSAKES ARTWORK • DIPLOMAS POSTERS • NEEDLEWORK

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27

WELLNESS

ADDING EXTRA OLIVE OIL TO THE MEDITERRANEAN DIET

BY MARY HUNT

E

ating a Mediterranean diet, rich with plant foods, fish and olive oil, has been found to be good for the heart, the brain and overall health.

Now, a new study out of Spain suggests the diet supplemented with olive oil may also reduce the risk of breast cancer.

Researchers randomly assigned more than 4,200 women, ages 60 to 80, to eat either a Mediterranean diet supplemented with extra virgin olive oil or with nuts, or a low-fat control diet.

"We found a strong effect of a longterm dietary intervention with the Mediterranean diet and extra virgin olive oil on breast cancer incidence," said Dr. Miguel Angel Martinez-Gonzalez, a researcher at the University of Navarra in Pamplona, Spain, wrote in the Sept. 14 Journal of the American Medical Association Internal Medicine.

Compared to the control diet group, the Mediterranean plus olive oil group had a 68 percent lower risk of developing breast cancer over a follow-up of about five years. When compared with the Mediterranean diet with nuts, the study found that risks were also reduced but not nearly as much.

During the follow-up, 35 new breast cancer cases were diagnosed.

The women, who joined the study in 2003 to 2009, were all at high risk of heart disease, and their average body mass index, or BMI, was 30, which considered is

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obese. The authors noted that obesity itself is a risk factor for breast cancer.

The study was done within the framework of a large study called PREDIMED, designed to look at the effect of the diet on heart disease prevention. The authors did note there were limitations in the study, including that breast cancer was not the primary end point and that it was unclear whether the olive oil was beneficial on its own or taken within the Mediterranean diet.

How might the olive oil added to the diet work? Substances in the olive oil, Martinez-Gonzalez speculated, may inhibit the growth of the breast cancer cells and kill abnormal cells, among other potential mechanisms.

The study group adding olive oil were told to eat about 4 tablespoons a day, Martinez-Gonzalez said, and to use it as a spread, for salads and for cooking and frying. Those in the nut group were told to add about an ounce of nuts a day, half walnuts and the other half split between hazelnuts and almonds.

Even though the study was small, it appears the value of the Mediterranean diet to overall health continues to grow in research support. Other strategies for reducing breast cancer risk include eating a diet rich in vegetables, drinking alcohol only moderately, not smoking and undergoing breast cancer screening as recommended by a doctor.

Q AND A Q: It's not always convenient to eat fresh blueberries. How do frozen and dried blueberries compare in nutrition and brain benefits?

A: Frozen berries do not lose their potency, according to studies by Barbara Shukitt-Hale, Ph.D. of Tufts' Neuroscience and Aging Laboratory. For dried blueberries, it depends on how they were dried, she said. High temperatures cause berries to release more anthocyanins, but then they degrade faster. Freeze drying, which does not require heating the berries, preserves their anthocyanin content; in fact, some of the studies on blueberries and cognition have used a powder made from freeze-dried fruit.

Information courtesy of Tufts University Health & Nutrition Letter.

RECIPE 'Tis the fall season for squash, a vegetable power packed with vitamin A, fiber and carotenoids. This recipe for roasted butternut squash with pecans and sage, from Cooking Light, is low in calories as well.

ROASTED BUTTERNUT SQUASH WITH PECANS AND SAGE • 2 (11-ounce) containers peeled, diced fresh butternut squash • Cooking spray • 1/4 teaspoon kosher salt • 1/4 teaspoon freshly ground black pepper • 1 1/2 tablespoons butter, melted • 2 tablespoons chopped pecans, toasted • 1 tablespoons finely chopped fresh sage Preheat oven to 425 degrees. Arrange butternut squash in a single layer on a rimmed baking sheet; coat with cooking spray. Sprinkle evenly with salt and pepper. Bake at 425 degrees for 15 minutes or until browned, stirring halfway through cooking. Place butter in a large bowl. Stir in squash, pecans and sage.

Toss to combine. Serves 4 (serving size, about 1/2 cup).

Per serving: 134 calories, 2 g protein, 19 g carbohydrate, 7 g fat, 11 mg cholesterol, 3 g fiber, 164 mg sodium.

FISHING

OUTSTANDING SPRING FISHINGFall IS HERE “Inshore”

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This healthy grouper ate a frozen sardine Exceptionally in 20 feet orlarge troutwater often show and was as the weather starts repeatedly to warm in early thwarted in its spring. efforts to get to the rocks

ost West Central Florida anglers are actively working on their boats and tackle in early March in anticipation of the great spring fishing to follow. Fishermen in this area are already blessed with great seatrout fishing duringidthe months can One would expect that, to catch a to cooler late November but both the volume and types of fish be a challengingwill time for decent grouper close to shore, it would steadily increase as April arrives.

Redfish inshore fishermen on the probably be necessary to sort through a Central Coast of significant number of short fish. This begin to show in betterWest numbers as March Florida. mostthe years, the redfish rolls around and,Inwith higher tides thin isn’t the case however as there is not an a bit in late of fall.

Thefishing outstanding overabundance of smaller fish in these and waterouttemperatures April, large sea trout fishing may or may not depths. Typically, the number of overall for these sturdy gamefish is in full stride. have begun yet either….so, if not, what Althoughother reds action tend toisprefer a steady dietto taravailable?

One fish of crustaceans during the colder months, get is gag grouper. Thought of most oftheir appetites ten as anbroaden offshore to fish,include gags willjust move in a few the beach in catchabout anywithin kind of fishmiles onceofwaters warm. every to pinfish fatten up on Certainly,able livenumbers whitebait and fall small the abundance of near shore bait before are readily accepted, but almost any form retreating to the depths as winter’s cold of cut fish will do the job as well. Presettles in. In recent weeks, fishing has ferred species for cut bait would been excellent with manyinclude quality fish ladyfish and large pinfish, but being hooked inside ofeverything twenty five feet.

As a matter of fact, no yearget in recent from bluefish to mackerel will their his- As spring progresses, resident snook has beenit’s as good fromifthis will also come to life…first in backwater attention.tory Generally, not about red-guide’s A logical areas and, towards the middle of April, fish will perspective. eat in April, it’s simplyexplanation a matter for the “better than average” fishing is the on outside beaches, usually adjacent to of locating them without spooking them. more restrictive grouper regulations of With grouper so close to the beach, there’s major passes. These fish are positioning The large seatrout bite remains strong 2012. With regulations as tight as they usually time to add other species to the cooler, for their spawn.

Although May and, oftentimes, the biggest fish of the such summer as this 26 inch redfish. were, it appears more fish were left to through July represent the best months year are move caughtinto in the thisshallows early spring time this year. bitesthese is lessgreat but the percentage of bites Inshrimp, past years, good day of “into catch gamefish, snook are frame. Large swima tail jigs, susfrom legal sized fish this is usually might be catchclosed to aharvest during time. higher For pending shore” plugs grouper (such asfishing the Mirrodyne than in interested deeper water…30 – 50%.

This ing a keeper two instrikes the 22 from to 26 inch any angler in actually eating

by Mirrolure) all willorelicit range in two to three hours of fishing. requires some concentration on the these generally accommodating trout. a snook, April is generally considered a This year, numbers have been double part of the angler as the action may be greatamonth to and target a slot fisha of 28 toa When whitebait again becomes bit slow then, all of sudden, this on numerous trips. available, Another nota33 inches.

Waters are warm enough the fish can get downright “frenzied”, beare ble trend regarding this shallow water big fish is on. Key West Grunts in to trigger decent activity having like “kidsis inthe a candy store” when Aprilusually the first fish feeding hooked and are a fishing number of unstoppable, good that the boat is posiOn back to back and is the indication last open month until Septempresentedlarge with fish thesehooked. shiny morsels.

Seattioned overare thegenerally right kind of bottom… theretargets were a half dozenround very large ber. Live baits used to hook rout are trips, available all year fish hooked…fish that pulled line out small limestone patch reefs. Occasionbut it seems that the number of large fish larger fish but jigs and plugs will catch at will from reels with “bolted down” ally, the first or second bait dropped diminishes greatly after early to mid June. their share of fish. Although snook are

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drags.

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OUTDOOR SPORTS

Grouper Fishing

BY CAPTAIN STEWART AMES

Redfish, such as this fine specimen, often fall for chunks of cut fish pitched up under mangroves.

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 baits will get the job done with frozen sardines and pinfish being topwill choices.

Snook make theirway way to the Frozen sardines are a good get waters the party started as beaches they areasoily and approach 75 deget scent distributedgrees. in theThis areabeauty being fished. ate a large, live pilchard late April.

Generally, these fish areinhere from October into December but early, strong cold fronts can shorten this “season”. For those with inshore or bay boats, the best days are those with light winds, preferably out of the east. The real beauty of these fish being so close is that, after catching a few grouper, there’s still time as to acome regarded highly foodback fish, inshore many anand throw a few trout orsnook redfish the a glers choose to release toininsure cooler.

So, although late fall fishing can, great fishery going forward. at times, be difficult, there are many Some of the best fishing of the entire November and early December days year is happening right now. Gear up and that provide excellent action. Good get out there. lucknand good fishing. luck and goodGood fishing.

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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29

WELLNESS

FIBER FOR YOUNG WOMEN

BY CHARLYN FARGO

H

ere's some startling news: Feed your adolescent daughter lots of fruits and vegetables, and she'll have a lower risk of developing breast cancer. Who knew fruits and vegetables could be that powerful?

IT'S ALL BECAUSE OF THE FIBER. A new large-scale study, published in the journal, Pediatrics, found that the fiber from fruits and vegetables when consumed during adolescence and young adulthood significantly lowered breast cancer risk.

The research was conducted at Harvard T.H. Chan School of Public Health.

Previous studies of fiber intake and breast cancer have not examined diet during adolescence or early adulthood, a period when breast cancer risk factors appear to be particularly important, according to Maryam Farvid, visiting scientist at Harvard Chan School and lead author of the study.

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"This work on the role of nutrition in early life and breast cancer incidence suggests one of the very few potentially modifiable risk factors for premenopausal breast cancer," Faravid wrote.

The researchers looked at a group of 90,534 women who participated in the Nurses' Health Study II, a large longrunning investigation of factors that influence women's health. In 1991, the women -- ages 27-44 at the time -- filled out questionnaires about their food intake, and did so every four years after that. They also completed a questionnaire in 1998 about their diet during high school.

The researchers analyzed the women's fiber intake while adjusting for a number of other factors, such as race, family history of breast cancer, body mass index, weight change over time, menstruation history, alcohol use and other dietary factors.

Researchers found that breast cancer risk was 12 percent to 19 percent lower among women who ate more dietary fiber in early adulthood, depending on how much more they ate. High intake of fiber during adolescence was also associated with 16 percent lower risk of overall breast cancer and 24 percent lower risk of breast

cancer before menopause.

Among all the women, there was a strong inverse association between fiber intake and breast cancer incidence. For each additional 10 grams of fiber intake daily during early adulthood, breast cancer risk dropped by 13 percent. Those 10 grams of fiber are the equivalent of about one apple and two slices of whole wheat bread, or about half a cup of cooked kidney beans and cooked cauliflower or squash.

In the study, the greatest apparent benefit came from fruit and vegetable fiber.

Researchers speculated that eating more fiber-rich foods may lessen breast cancer risk partly by helping to reduce high estrogen levels in the blood, which are strongly linked with breast cancer development.

"From many other studies we know that breast tissue is particularly influenced by carcinogens and anticarcinogens during childhood and adolescence," wrote Walter Willett, Fredrick John Stare Professor of Epidemiology and Nutrition at Harvard Chan School and senior author of the study. "We now have evidence that what we feed our children during this period of life is also an important factor in future cancer risk."

Q AND A Q: Are sweet potatoes better for you than white potatoes?

A: Potatoes come in many different shapes, sizes and colors and offer an array of nutrients at an affordable price. Recent research revealed that potatoes offered the most nutritional bang for the buck, with higher fiber and potassium content at the lowest cost compared to other vegetables.

According to the USDA's National Nutrient Database, both white and sweet potatoes are low in sodium and fat, and contain less than 115 calories per cup. They are both good sources of fiber, with about 4 grams per cup. However, each of these tubers shines in different nutritional areas. White spuds are loaded with vitamin C, with 13.6 milligrams per cup and potassium, with 610 milligrams per cup and almost double the B-vitamin folate of their sweet cousin. On the other hand, the sweet potato's golden orange flesh offers a beta-carotene bonus, supplying it with abundant vitamin A (18,869 IU per cup), whereas white spuds contain virtually none. Sweet potatoes prove to be a better bet when it comes to blood sugar control, as they do not raise blood sugar

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and insulin levels as high as white potatoes do, according to Harvard's glycemic index ranking. The bottom line: Mix and match white and sweet potatoes in moderation in your weekly meals and reap a bounty of nutritional rewards, as well as culinary opportunities that all will enjoy. -- Environmental Nutrition.

RECIPE Here's a great recipe for a healthy, homemade bar for a snack or lunch box treat.

The recipe is from Williams Sonoma, "Healthy In a Hurry."

CHEWY FRUIT & NUT BARS • 1 teaspoon plus 2 tablespoons unsalted butter • 1 1/2 cups puffed brown rice cereal • 1 cup whole almonds • 1/2 cup whole cashews • 1 cup dried cranberries • 1/2 cup dried apricots, chopped • 1/2 cup brown rice syrup • 1/4 cup unsalted creamy almond butter • 2 tablespoons light brown sugar • 1/4 teaspoon salt Line an 8-inch square baking pan

with foil, leaving an inch or so of overhang on 2 opposite edges to use later as a handle. Grease foil with 1 teaspoon butter. In a large bowl, stir together brown rice cereal, almonds, cashews, cranberries and apricots. Set aside. In a saucepan over medium heat, stir or whisk together brown rice syrup, almond butter, brown sugar 2 tablespoons butter and salt until mixture is smooth. Bring to a simmer and cook for 1 minute, stirring constantly to prevent scorching. Immediately pour hot almond-butter mixture over cereal mixture in bowl. Using a wooden spoon, mix until cereal, fruit and nuts are evenly coated and distributed. With lightly buttered hands, press mixture firmly and evenly into prepared pan. Refrigerate until set, about 1 hour. Lift out of pan and transfer to a cutting board. Use a sharp buttered knife to cut into 20 small bars; remove from foil. Stir in refrigerator in an airtight container with sheets of waxed paper between layers, for up to 1 week.

Makes 20 bars.

Per bar: 170 calories, 3 grams protein, 20 grams carbohydrate, 9 grams fat, 0 milligrams cholesterol, 2 grams fiber, 40 milligrams sodium

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31

WELLNESS

EXERCISE A LITTLE

BY SCOTT LAFEE

Y

ou don't have to train like an Olympic athlete to reap some major benefits from exercise. A new study finds even a few bouts of moderate exercise each week can cut a middle-aged woman's odds for heart disease, blood clots and stroke.

Protection for your heart can come from exercising two to three days a week.

And if you exercise more frequently, the British study found it did not lead to greater reductions in heart risk.

The take-home message, according to study lead author Miranda Armstrong: "To prevent heart disease, stroke and blood clots, women don't have to be super athletes or strenuously exercise daily to experience the benefits of physical activity."

In fact, adding lots of extra strenuous exercise may offer "little additional benefit

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above that from moderately frequent activity," Armstrong said in a news release from the American Heart Association. She is a physical activity epidemiologist at Oxford University in England.

The findings are published Feb. 16 in the journal Circulation.

In the study, Armstrong's team tracked the health of more than 1.1 million British women who had no history of heart disease, stroke, blood clots, diabetes or cancer. The women averaged 56 years of age when they joined the study between 1996 and 2001.

Over an average follow-up of nine years, women who did moderate exercise two to three times a week had a 20 percent lower risk of heart disease, stroke or blood clots than those who did little or no exercise.

Moderate exercise was defined as being active enough to cause sweating or increased heart rate, and included walking, gardening and cycling.

Based on the findings, it's clear that "inactive middle-aged women should try to do some activity regularly," Armstrong said.

"All she needs to do is make the time 2 to 3

days a week to help protect her heart."

That physical activity doesn't need to be complicated, time-consuming or involve expensive equipment, researchers added. It just needs to be a couple of times a week.

Q AND A Q: If 100 percent juice is the recommended choice, why is the sugar content on some still so high?

A: The reason sugar content is high, even in 100 percent juice, is because listed grams of sugar include all forms of sugar, including those that occur naturally in the fruits. But a product labeled 100 percent juice means it contains only juice or juice concentrate with no added sugars. Choosing 100 percent juice helps you avoid "empty" calories, which means the natural sugar and calories come with some combination of vitamins, minerals and natural plant compounds (phytochemicals). Navigating juice labels requires careful reading.

For example, "100 percent cranberry juice" must be exclusively cranberry juice; "100 percent juice, cranberry" cannot contain

added sugar, but may be a blend of several juices, and cranberry need not dominate.

Since the juice of some fruits, like grapes, tends to be naturally higher in sugar and sweeter tasting than an equal amount of other juice, producers often use grape and apple juice concentrates as the primary juice in a blend, even when the label lists another fruit, such as cranberry, peach or raspberry, as the juice flavor and name.

Read the label. Juice drinks or cocktails -not 100 percent juice -- may have a small amount of real fruit juice, but also contain added sugars like beet and cane sugar and high fructose corn syrup. These beverages lack the nutritional benefits of 100 percent juice. You can have juice drinks that are lower in calories and sugar by diluting them with water, which will also dilute nutrient content. Drinking 100 percent juice is recommended as the best fruit beverage option, but also note that for most people, solid fruits are an even better choice. A cup of unsweetened solid fruits provides more fiber and about half the calories and sugar as a cup of unsweetened juice.

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Information courtesy of the American Institute for Cancer Research.

RECIPE This recipe for glazed salmon, from Cooking Light magazine, helps boost your intake of omega-3 fatty acids and is quick enough for a weeknight dinner. Serve it with a side of couscous.

GLAZED SALMON AND COUSCOUS • 1 1/4 cups water • 3/8 teaspoon kosher salt, divided • 3/8 teaspoon freshly ground black pepper, divided • 1 cup uncooked couscous • 2 tablespoons chopped fresh dill • 1/4 teaspoon grated lemon rind • 1 teaspoon fresh lemon juice • 2 teaspoons olive oil • 1 teaspoon butter • 3 tablespoons chopped shallots • 1/4 cup dry white wine • 2 tablespoons whole-grain mustard • 1 tablespoon brown sugar • 4 (6-ounce) salmon fillets, about 1 inch thick

COOKING SPRAY Preheat broiler. Bring 1 1/4 cups water to a boil in a medium saucepan. Stir in 1/8 teaspoon salt, 1/8 teaspoon pepper and couscous; cover. Remove from heat; let stand 5 minutes. Stir in dill, rind and lemon juice.

Meanwhile, heat a small saucepan over medium-high heat. Add olive oil and butter; swirl until butter melts. Add shallots; cook 2 minutes, stirring occasionally.

Add wine to pan; bring to a boil. Cook 2 minutes, stir in mustard and brown sugar.

Arrange fillets, skin sides down on a jellyroll pan lined with foil coated with cooking spray. Sprinkle fillets with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Spread half of mustard mixture evenly over fillets. Broil 6 minutes or until desired degree of doneness. Spread remaining half of mustard mixture over fillets. Serve fish with couscous. Serves 4.

Per serving: 467 calories, 42 g protein, 40 g carbohydrate, 13.2 g fat, 93 mg cholesterol, 2 g fiber, 455 mg sodium.

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33

WELLNESS

THE SKINNY ON FATS

BY CHARLYN FARGO

F

or years, we have heard to eat lowfat or fat-free foods. Now, we hear about "healthy" fats in avocados, olive and salmon. What's the bottom line?

Knowing the difference between saturated, trans, polyunsaturated (omega3s and omega-6s), and monounsaturated (omega-9s) fats is key to choosing a wellbalanced diet.

Saturated and trans fats are the fats to choose less often. That's because these fats can negatively affect your health by increasing "bad" cholesterol (LDL), decreasing "good" cholesterol (HDL) and increasing the risk of developing coronary heart disease. Bad cholesterol can clog arteries and good cholesterol can help clear arteries. With the exception of artificially made trans fats, saturated and trans fats don't need to be completely cut out, just consumed in moderation. The American Heart Associa-

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tion suggests that Americans eat 1 percent or less of their calories from trans fat and 7 percent or less from saturated fats.

Saturated and trans fats are found in many foods, including animal products, doughnuts, potato chips, margarines and shortenings. To find out whether a food has trans fat, watch for the term "partially hydrogenated oils" in the ingredients list.

Polyunsaturated and monounsaturated fats -- also called omegas -- are considered good fats. They can positively affect your health by improving cholesterol levels, reducing your risk of heart attack, stroke, and diabetes, aiding in fat-soluble vitamin absorption (vitamins A, D, E and K), helping cell development and healthy nerve activity and by keeping the immune system healthy.

The American Heart Association recommends adults 19 years and older consume 20 percent to 35 percent of total calories from fat. The key is to consume the main portion from the good, or healthy fats.

Omega-3 sources include oils such as canola, flax and soybean, walnuts, fish -such as herring, mackerel, salmon and tuna -- algae, and Omega-3 eggs.

Omega-6 sources include oils such as

canola, corn, olive, peanut, safflower, soybean and sunflower; nuts such as almonds, cashews, hazelnuts, peanuts, pecans, pistachios and walnuts; eggs and dairy.

Omega-9 sources include oils such as canola, olive, peanut, sunflower, safflower; nuts such as almonds, cashews, macadamias, peanuts, pecans, pistachios, hazelnuts and walnuts; avocados; eggs; dairy; meat and poultry.

The bottom line is you should choose most of your fats from the good omegas, monounsaturated and polyunsaturated fats and choose less of the saturated and trans fats.

Q and A Q. I have started noticing more coconut oil at the grocery store and have heard it is better for you than a lot of other oils. Is that true?

A. I've also noticed that coconut oil seems to be catching on these days. Coconut oil is about 90 percent saturated fat, which is a higher percentage than butter (about 64 percent saturated fat), beef fat (40 percent), or even lard (also 40 percent). Too much saturated fat in the diet is unhealthy

because it raises "bad" LDL cholesterol levels, which increases the risk of heart disease. So it would seem that coconut oil would be bad news for our hearts.

But what's interesting about coconut oil is that it also gives "good" HDL cholesterol a boost. Fat in the diet, whether it's saturated or unsaturated, tends to nudge HDL levels up, but coconut oil seems to be especially potent at doing so.

Saturated fat is divided into various types, based on the number of carbon atoms in the molecule, and about half of the saturated fat in coconut oil is the 12-carbon variety, called lauric acid. That is a higher percentage than in most other oils, and is probably responsible for the unusual HDL effects of coconut oil. But plant-based oils are more than just fats. They contain many antioxidants and other substances, so their overall effects on health can't be predicted just by the changes in LDL and HDL. Coconut is a wonderful flavor and there's no problem using coconut oil occasionally. Coconut oil is solid at room temperature, so cooks are experimenting with using it instead of butter or vegetable shortening to make pie crust and other baked

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goods that require a solid source of fat. And if you're preparing a Thai dish, cooking with coconut oil may be essential.

But, for now, I'd use coconut oil sparingly. Most of the research so far has consisted of short-term studies to examine its effect on cholesterol levels. We don't really know how coconut oil affects heart disease.

And I don't think coconut oil is as healthful as vegetable oils like olive oil and soybean oil, which are mainly unsaturated fat and therefore both lower LDL and increase HDL. Coconut oil's special HDL-boosting effect may make it "less bad" than the high saturated fat content would indicate, but it's still probably not the best choice among the many available oils to reduce the risk of heart disease. -- Dr. Walter C. Willett, Harvard School of Public Health.

RECIPE Oat bran -- from oatmeal and oats -- appear to help lower cholesterol and reduce the risk of heart disease, as well as adding fiber to your diet. Oats also have plenty of vitamins -- B1, B2 and E and are low in calories.

Here's a new recipe for oatmeal from Cooking Light's "Best Ever Test Kitchen Secrets."

SPICED FRUITY OATMEAL • 1 1/2 cups apple juice • 1/2 cup water • 1/8 teaspoon salt • 1 1/3 cups regular or old-fashioned oats (not instant) • 1/4 cup sweetened dried cranberries or raisins • 1/4 cup 1 percent low-fat milk • 1 tablespoon brown sugar • 3/4 teaspoon ground cinnamon • 1/8 teaspoon ground nutmeg • 2 tablespoons chopped walnuts Combine first 3 ingredients in a medium saucepan; bring to a boil. Stir in oats and cranberries; reduce heat, and simmer 4 minutes stirring occasionally. Stir in milk, sugar, cinnamon and nutmeg; cook 1 minute. Spoon into bowls; sprinkle with walnuts. Yield: 4 servings (serving size: 3/4 cup oatmeal and 1 1/2 teaspoons walnuts).

Per serving; 212 calories, 5.8 grams protein, 38.9 grams carbohydrates, 4.2 grams fat, 1 milligram cholesterol, 3.7 grams fiber, 86 milligrams sodium.

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35

HEALTH & FITNESS

WATER FITNESS

BENEFITS

T

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

GETTING FIT: TOTAL BODY CONDITIONING

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

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

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

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

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

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

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

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

Water Fitness Benefits -- 2

FEELING GOOD: FITNESS FOR A LIFETIME

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

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

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

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

LIQUID ASSETS: INJURY PREVENTION AND HEALING

• •

•

•

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

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

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

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

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

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tight and sore.

WATER WALKING: NO SWIM SKILLS REQUIRED

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

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

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

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

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

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

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

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

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T R AV E L

A TALE OF TWO CITIES: BELGRADE AND SARAJEVO

BY ROBERT SELWITZ

T

he central Balkans is not for the faint of heart. But if you are gripped by history, Belgrade, Serbia's capital, and Sarajevo, the recovering capital of war-blasted Bosnia and Herzegovina, are intriguing destinations Gritty, bustling Belgrade -- where citizens widely ignore anti-smoking laws -- dates back to before Roman times. Little is left of its older heritage, but streets throb with life, particularly dozens of outdoor cafes on streets radiating from Republic Square. Belgrade is also a bargain, particularly compared with western Europe. Hotel, taxi and restaurant prices bring back memories of European travel decades ago.

The city, home to 1.7 million, also has plenty of intriguing sights, including Kalemegdan Park, home to Belgrade Fortress. Starting life as a Roman outpost, it later became a Byzantine castle. It was also a critical Austrian defense against the

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Ottoman Empire, whose borders ended on opposite sides of the Sava and Danube rivers.

On the Danube it's possible to visit the Nebojsa Tower Museum, one of the last standing remnants of Belgrade's medieval walls. Inside, the 131-foot-tall tower is filled with historic remnants and multimedia installations that detail Belgrade's tumultuous history.

There's also the Skadarlija bohemian district, a short walk from Republic Square. For more than a century, particularly along cobblestoned Skadarska Street, taverns and restaurants have served specialties such as spicy sausages.

These spots have drawn Serbian writers and artists who flocked here for good food, talk and excellent beer.

Today Skadarska is a prime tourist draw. To get a flavor of times past, drop in during the day, when crowds tend to decrease. You can also watch local women trying to navigate treacherous pavement stones in stiletto heels.

Another must-see is the vast Cathedral of Saint Sava, one of Belgrade's most notable sights and the world's largest Serbian Orthodox church. Its vast interior features four 144-foot-tall steeples and a dome that reaches 164 feet in height.

More than 10,000 people can be accommodated beneath it.

The cathedral, still unfinished after a century of work, marks the spot where

the remains of Saint Sava (1169-1236) -founder of the Serbian Orthodox Church -- were burned by occupying Ottomans in 1595.

Republic Square, Belgrade's key meeting point, is marked by a statue of Prince Michael, whose efforts led to the 1878 ending of Turkish occupation. Also here is a notable clock tower, the starting point for daily free city walking tours (no charge but do tip the guide).

Stops include Skadarska Street, Kalemegdan Park, the Belgrade Fortress and the Silicon Valley district. The latter has nothing to do with information technology or geography but everything to do with girlfriends of underworld operatives who supposedly hang out here. Their benefactors are said to prefer companions with enhanced charms and usually pick up the tab for their silicone treatments.

Another good idea is a day trip to Novi Sad, 50 miles from Belgrade. This is a charming city on the Danube that's home to Petrovaradin, a truly amazing fortress. Though peace now reigns, Novi Sad was once a critical defensive site on the border between Christian Europe and Ottoman forces.

Petrovaradin, built during the 18th century and never conquered, features a fascinating historic museum on site. And if you can gain entry to the multiayered fortress itself you'll see some of the four floors honeycombed with tunnels that

served as living quarters and defensive positions.

The fortress was critical in a 1716 battle in which the Austrians defeated Turkish armies. That victory is regarded as critical to eliminating the threat that Ottoman forces then posed to central Europe.

Less than an hour's flight away is Sarajevo, the capital of Bosnia-Herzegovina that's still recovering from the brutal 1992-96 Serbian sieges. For nearly four years Serbian leaders who wanted to expel everyone except Serbs from the city used brutal artillery attacks and sniper fire from nearby heights to terrorize citizens. Thousands were killed until a strengthened Bosnian defense force and aerial bombings helped end the broader Yugoslav civil war.

Two decades later, while central Sarajevo appears largely repaired, survivors are still scarred by their nightmarish experiences. And one of the best ways to understand their tragedy is to take a survivor-led city tour. We chose Sarajevo Funky Tours with a guide who could not forget years of living in cellars during daylight hours, only breathing fresh air under cover of darkness. When the sun rose, any venture outdoors could be, and often was, fatal.

The tour started with a van ride along Sarajevo's main avenue, with portions that were exposed to the nearby mountains called "Sniper Alley." This was a particularly apt name since much of the avenue

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provided clear shots to Serbian sharpshooters on the hills.

Our first stop was the tunnel, a halfmile-long lifeline that ran under the airport's runway. It linked locations Bosnian forces could safely reach from outside the city and a receiving point where residents under siege could pick up goods.

Our guide noted that the tunnel, which was no more than 4 feet high and had rail tracks enabling goods-filled rail cars to be pushed, was possible since the airport was controlled by the United Nations. Though Serbs may have suspected the tunnel was there, they chose not to force their way onto U.N.-held territory to destroy it. Today many Bosnians feel the tunnel was a key reason they were able to hang on long enough to outlast the blockade.

We then drove up into the hills overlooking the city that the Serbs had occupied. There we visited a sniper's perch and also encountered a bobsled run that was a key remnant of Sarajevo's hosting of the 1984 Winter Olympic Games.

Beyond memorials from the 1990s war, Sarajevo has plenty more to offer.

One must-visit site is the riverside spot where, on June 28, 1914, Slavic nationalist Gavrilo Princip shot and killed AustroHungarian Archduke Franz Ferdinand, heir to the Hapsburg Empire, and his wife, Sophie. Via a "falling dominoes" set of linked national alliances, World War I began a month later on July 28, 1914.

Nearby is the heart of the city's old town, which is essentially a car-free area with an avenue that links the present-day Muslim and Christian communities. It's filled with markets (including the main market where during two separate artillery attacks hundreds of shoppers were killed) narrow byways, mosques and even a 17th-century Jewish synagogue.

This area once personified the cosmopolitan atmosphere where, for centuries, all manner of peoples and faiths coexisted.

Then Serbian nationalist propaganda pitted residents against each other, turning their once-peaceful neighborhoods into war zones.

A walk along the Miljacka River that served as a boundary between Bosnian and Serb forces during the 1990s war is also essential. En route it's possible to see reconstructions of former notable structures, including the gloriously ornate city hall. Today its replacement eerily replicates the original that was flattened during the war.

WHEN YOU GO In Belgrade we stayed at the Life Design Hotel: www.lifedesignhotel.rs.

The Belgrade Walking Tour is a long but fascinating walk through many of Belgrade's highlights and neighborhoods: www.belgradefreetour.com.

The Zavicaj Restaurant is moderately priced and serves Serbian specialties in a comfortable setting: www.restoranzavicaj.rs.

The lively Tri Sesira Skadarska Street restaurant serves favorite Serbian specialties: www.trisesira.rs.

Belgrade Tourist Information: www. tob.rs Our hotel in Sarajevo was Hotel President, which is just steps from old town sights and restaurants: www.hotelpresident.ba.

Sarajevo Tourist Information: www. sarajevo-tourism.com Sarajevo Funky Tours offers a fascinating immersion into Sarajevo's history and highlights. Many of the guides experienced the 1990s war firsthand: www. sarajevofunkytours.com.

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