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

May 2016

STYLING A BATH ON A BUDGET

BRIDES & BOUQUETS E-CIGARETTES & YOUR DENTAL HEALTH

Weddings Afloat, Décor Looking Up, Release The Doves, Signature Drinks

FACE OFF:

BOTOX VS. DYSPORT VS. XEOMIN

SUPPLEMENTS TO BOOST WEIGHT LOSS

And Achieve Optimal Health www.PanacheVue.com

PULSES

THE NEW BUZZ for WEIGHT LOSS PANACHE VUE’

HEALTH

DON'T JUST GET BY... THRIVE!

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 06-15-16 . 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

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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MAY 2016

FEATURES

28 08/TAMPA BAY DOCTORS CAUGHT RED HANDED 14/BRIDES & BOUQUETS 2016: Weddings Afloat, Décor Looking Up, Release The Doves, Signature Drinks 28/THE POWER OF FIBER

14 May 2016

30/PULSES- THE NEW BUZZ FOR WEIGHT LOSS

STYLING A BATH ON A BUDGET

BRIDES & BOUQUETS

32/KEEPING THE WEIGHT OFF

E-CIGARETTES & YOUR DENTAL HEALTH

34/HEALTHY AND AFFORDABLE 36/NO PLACE LIKE HOME 4

PANACHE VUE’

Weddings Afloat, Décor Looking Up, Release The Doves, Signature Drinks

FACE OFF:

BOTOX VS. DYSPORT VS. XEOMIN

SUPPLEMENTS TO BOOST WEIGHT LOSS

And Achieve Optimal Health www.PanacheVue.com

PULSES

THE NEW BUZZ for WEIGHT LOSS PANACHE VUE’

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PANACHE VUE’

DEPARTMENTS MAY 2016

VOLUME 7, ISSUE 4 MAY 2016 Publisher | Editor In Chief Nina Stanley Executive Art Director Shaun Drees Fashion Editor Dali Hernandez Photographer | Photo Editor Lisa Sibley Media Consultants Tallia Keene Milinda O’Daniel Erica Turchin

18 12 HEALTH & WELLNESS

02/Don’t Just Get By…Thrive 07/E – Cigarettes And Your Dental Health

38 20/Gone Country 21/Classic Blue And White Accessories

FASHION

11/6 Supplements To Boost Weight Loss And Achieve Optimal Health

12/Diving Into Summer

13/Slashing The Salt Habit

BEAUTY

HOME

18/Decorating With White 19/Styling A Bath On A Budget 6

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

PANACHE VUE’

14/Address The Dress 15/FACE OFF: Botox vs. Dysport vs. Xeomin

TRAVEL

38/Off The Grid And Into The Wild In Alaska

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

E CIGARETTES AND DENTAL MOM! HEALTH CELEBRATE ANDYOUR CHERISH

DEBBIE AND LARRY LIEBERMAN DEBBIE AND LARRY LIEBERMAN

ver the years in our home of 3 active ne of the hottest and growing trends boys my wife, Debbie, kept command today is the use of Electronic Cigacentral in control by juggling sports, rettes (E Cigs) calendars and Vaporand Pens. A school , social work. replacement to smoking traditional The mantra in our home was “when mamma cigarettes , these isbattery devices is happy, everyone happy”!operated Today we laugh have it, a metal heating element thatsovaporabout but moms of today juggle many family responsibilities set the tone for the ize a solution often and containing a mixture home. Not only they manage the family of chemicals thatdo may include nicotine, flalives, theyadditives. very often Although put their own needs last vors and at first glance making sure everyone needs are met. these devices seem likeelse’s a great alternative to Many times in our dental office I meet moms smoking, I’d like to address a few areas of who are in desperate need of dental treatment caution and concern in how these may affect but choose to put their children’s needs first. your dental and overall health. While this is very important, I would like to

The good news is that E-cigarettes don’t

encourage those moms thinkproduce about thesmoke. model contain tobacco and to don’t they are setting for their children and somehow However, they do contain nicotine which find a way from to take of themselves too. I is derived thecare tobacco plant. Nicotine celebrate moms andeffect inviteon them in dental to our can havethese a significant your dental office to be treated and pampered. health and can harm the mouth, gums and The experience begins the moment you tongue. Studies have stated that nicotine enter our office. Cool, calming, spa colors, a may significantly contribute the(that developsoothing rock waterfall, a coffeetobar rivals ment of gingivitis and periodontitis. These Starbucks) and a warm, smiling face awaits gumatdiseases cause you’ve gum recession, you check in.canWhether come for boneroutine and tooth loss, visit bad breath and inflamyour hygiene or for other dental treatment, your comfort our prime mation throughout theisentire body.concern. NicoUsing memorythe foam chair pads, TV and music tine reduces amount of blood that can headphones, a garden view flow throughsunglasses your veins.and Without sufficient in eachflow, treatment roomdon’t givesget youthethenutrients feeling blood the gums you’re not in sterile dental office. they need toyour staytypical healthy. In addition, withFor those patients who need a bit more out the presence of bleeding gums, which is “comfort” in a dental environment we offer often a giveaway to perio disease, you may several additional options. Nitrous oxide not realize disease to is help still relieve present and (laughing gas)that is available dental growing In in addition, your mouth. this to lack of anxiety. we areAlso licensed offer blood ability to produce oral andflow IV reduces sedation, your a deeper more relaxing saliva, therefore bacteria buildup way to get through creating your dental visit. Very often, dry mouth andcan tooth decay.simply with calm, dental anxiety be helped soothing darkispair of sunglasses and a The music, aerosolathat produced when “vapcaring who isofattentive needs. of ing” isstaff a result heatingtoa your combination

Of course are hereThe to meet all ofInstiyour chemicals andwe nicotine. National dental needs – teeth whitening, bonded fillings, tute of Health and Dental Research states veneers, crowns, root canal, dentures, “There is no scientific evidence to implants support and implant restorationsare some of the the safety of E Cigarettes and studies inservices we offer. We even have 6 different dicate that a variety of chemicals are prolasers to make your dental treatment easier, duced during the vaporization of nicotine”. faster and more comfortable. For those busy I mention thisconstraints as a caution. . Personally and with time we can make CerecI know of young people who have crowns in a single visit. If your smile had isn’t seall riousyou’d mental and physiological challenges that like it to be we have many cosmetic due to the effects of theteeth chemicals options to help. If your aren’t as(specifistraight as you’d like them to be we have cally Formaldehyde) used in options vaping.to help The straighten your and appearance is aging studies arethem. beingIfdone so much more faster ready for, these we can recapture needsthan to beyou’re learned about devices and your youth and enhance your appearance there effects on oral and mental health with Botox Dermal Fillers. about using e-cigaIf and you’re thinking Our philosophy has always been and rettes or you already use them, please watch continues to be to keep our service and approach out for the signs of gum disease and go to excellent patient care a top priority. I am regularly to the of dentist to bethat screened and extremely proud my staff has helped monitored. me to make this a reality. I look forward to Pleaseyour contact me ifand youtohave anyany quesanswering questions serving of tionsdental aboutneeds. this or any other dental concerns. your Happy Mother’s Day to you awesome women!

Yours in the interest of dental health,

Dr. Larry Lieberman DDS Larry Lieberman,

WE WELCOME YOU TO JOIN OUR DENTAL FAMILY No mouth is too big or small – we are a one dentist practice with a staff that is highly trained and caring. Our services include Lasers, cosmetic, implant and family dentistry. “Proud mom Debbie Lieberman and family”

CHERISH MOM ALL MONTH LONG

COMPLIMENTARY EXAM/ XRAYS FOR MOM

Proudly providing state of the art, compassionate dentistry since 1984 To learn more about us visit our new website and facebook page

Larry Lieberman,DDS www.dentist-lieberman.com

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

727-785-8017

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

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PANACHE PANACHEVUE’ VUE’

157

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

TAMPA BAY DOCTORS CAUGHT RED HANDED

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

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 06-15-16

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’

FA S H I O N

DIVING INTO SWIMWEAR SHARON MOSLEY

efore you even step into that dressing room ... or slip into the virtual realm of online shopping, take a deep breath and dive into a new swimsuit season. It may not be one of your favorite ways to spend a Saturday afternoon, but shopping for swimwear now before summer heats up is the best way to find the perfect swimsuit. Here are some tips to get you in the swim of things: --First, know the best style suit for your body shape. This may sound elementary, my dear Watsons, but we all tend to get caught up in the frills and thrills of the latest fads (That slinky silver metallic number still tucked away in your closet from two years ago?), and we miss the most important tip of all: To look your best, the swimsuit you choose has to flatter your own unique shape. --There are four main body shapes:

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Straight (bust, hips and waist are basically the same measurement), Hourglass (bust and hips are same size and waist is well defined), Pear (bust is smaller than hips), and Inverted Triangle (large bust and smaller hips and waist). Many swimwear manufacturers now make it easy to find flattering suits with the help of online style guides and in-store tags. --Experiment with multiple styles. Don't be afraid to try on lots of swimsuits. Just because you don't have washboard abs and have worn a one-piece for the past 10 years doesn't mean that you can't make a splash in a tankini, which is a suit with a tank-style top layered over your choice of bottoms. There are so many more options to choose from now. Explore mixing and matching tops and bottoms -- one of the best ways to find the right sizes. --Go up a size ... or two. Buying a swimsuit is not an exact science when it comes to sizing. It's all about fit. So take your time and set aside some time to shop for the suit that enhances your assets and minimizes figure flaws. Letting it all hang out is not the look you want ... ever ... unless you're at a nude beach and

then all bets are off...including shopping for a swimsuit. --Think about function ... or not. Obviously if you're snorkeling in the Caymans, you will want a different kind of suit than a lounge lizard who sits by the pool sipping cocktails. And then there are those suits that do double duty, in and out of the water. So before you fall in love with all the bells and whistles -- the beads, the belts, the bows -- think about exactly what you want this suit to do for you and where you want to wear it. --Get beyond black. Black may be your go-to basic, but with all the colors and prints swirling around now, think about stepping out of the dark ages. You can still draw attention away from problem areas by wearing all-over prints or suits with graphic panels. And just remember that suits in shiny metallic fabrics do tend to make you look larger. Just saying. --To cover up or not cover up? It's not all about the baggy T-shirts anymore. The new cover-ups have indoor-outdoor appeal. From "dress-kinis" to caftan maxis to board shorts to miniskirts, rash guard tees and beach pants, there's a huge wave of novelty separates that will stretch your swimwear wardrobe. While we may want to cover-up just for modesty's sake, it's also critical to protect skin from sun damaging rays. Don't forget to check out the SPF protection in the fabric of the swimwear you buy -- a standard feature now incorporated into many brands. --Update with trends. When you know the best swimsuit style for your body shape, then you can easily dive into fun trends. The big trends you'll see this spring and summer? Athletic-inspired looks -- Think surfer suits that really do function with high-neck crop tops, longsleeves, racerbacks and stripes galore. Feminine details also abound --Think touches of crochet, lace-up straps, wrap tops and keyhole cutouts. Then there is the color news -- Think splashes of hot colors, tropical florals and geometric prints. On the flip side, the earth tones are a minimalist's dream in sandy nudes and creamy beiges and whites. Time to dive in!

HEALTH

6 SUPPLEMENTS TO BOOST WEIGHT LOSS and Achieve Optimal Health DR. CESAR LARA

his month I recommend the top supplements for optimal health. Supplements are an essential part of any weight-loss journey. Always consult with your health professional before incorporating supplements, and ask for recommendations on high-quality products. Omega Fish Oils- The primary benefit of fish oil is its anti-inflammatory properties. Decreasing inflammation can significantly reduce your risk of disease such as cancer, diabetes, arthritis, and heart disease. What is most critical about fish oil is the EPA DHA count, which can be found right on the nutritional label. I recommend 2500-3000 units of EPA DHA each day in order to get the full inflammatory benefits. Generally we consume too much omega6, found in meat, which we need to balance with omega3, found in fish oil. To restore the balance, we need to add significant amounts of omega3 to our diets. New research is demonstrating additional benefits of fish oil, including improving focus, helping children with ADD, reducing blood pressure and cholesterol, and balancing hormonal fluctuations. Look for fish oils that are clean and contain no traces of mercury. Not only can cheap fish oil be ineffective, it can also be dangerous to your health. CoQ10- CoQ10 is an essential supplement for anybody age 40 or older, as it helps to counteract the effects of aging. As we get older, the energy factories in our cells, called mitochondria, become deficient in CoQ10, which can lead to difficulty concentrating, fatigue, and body aches. Younger individuals who deal with obesity, diabetes, high blood pressure,

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arthritis, and high cholesterol may experience the same problems. Medications such as statins, which treat high cholesterol, decrease CoQ10 in the body. I recommend 300mg of CoQ10 daily. Probiotics- Modern science has helped us understand that each human is an ecosystem of many different organisms. We depend heavily on bacteria in our gut to provide us with optimal health. Probiotics help maintain the appropriate balance of gut flora in our bodies, which is often threatened by the food we eat. Store-bought beef and poultry tend to be high in antibiotics, because these drugs are given in high doses to the cows and chickens which provide our food. These animals are often sick due to inappropriate diet and crowded living conditions, and the antibiotics they receive work their way into our meals, killing off good bacteria in the gut. As a result, we get sick more often, have higher resistance to antibiotics, and do not absorb food properly, which can lead to weight gain and a continual sense of being hungry. Probiotics balance out the gut flora, help us absorb food, give us more energy, and keep us in better health. I recommend 10-20 billion colonies as a good daily supplement. Polyphenols- Naturally occurring in greens and other vegetables, polyphenols are antioxidants that prevent the formation of free radicals in the body. Free radicals can ignite the body to produce diseases such as cancer. In addition polyphenols have anti-inflammatory properties, facilitate liver health, improve energy, and boost immunity. Although in theory we could obtain polyphenols from food alone, in reality the food grown today has far fewer nutrients than the food of 100 years ago. Land is overfarmed, pesticides are used liberally, and food often endures long travel, all of which diminish its nutritional content. Products containing polyphenols are highly variable, so refer to your individual product for the appropriate dosage. Vitamin D- Evidence continues to show that low levels of Vitamin D are related to breast, colon, and prostate cancer. Not only does Vitamin D reduce the risk

César A. Lara, M.D.

of cancer, it decreases insulin resistance, which is the underlying condition leading to diabetes, obesity, and inflammation. Vitamin D also promotes bone health and helps reduce belly fat. I believe 2,000 to 10,000 ius daily is appropriate, depending on the individual. Multi-vitamins: In an ideal world, all of our nutrients would come from the food we eat. However, for reasons we have discussed throughout, this is not the reality of the world in which we live. The last supplement I recommend is a good multi-vitamin, which in particular provides us with adequate levels of Vitamin C and Vitamin E. Often people who suffer from obesity feel hungry all the time, when in fact they are deficient in a particular nutrient (vitamin C or E, sodium, potassium). It is difficult to interpret these signals, and most people end up eating the same kinds of nutrient-poor foods they are accustomed to, perpetuating the cycle. A multi-vitamin should be part of everyone’s routine for optimal health. 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’

FA S H I O N

ADDRESS THE DRESS SHARON MOSLEY

here's never been a better time to say yes to a new dress. Even if you're a diehard fan of separates and rarely wear a dress, this spring's crop of designs will have something for you to slip right into ... it's fast fashion at its best for every special occasion ... from weddings and graduations to garden parties and class reunions. Here are some of the best dresses to hang in your closet this year: --The shift or sheath dress. It's become a classic in our wardrobes, and a workhorse for professional offices that can easily transition to the cocktail hour. With or without sleeves, this dress also can transcend the seasons when layered with a jacket or sweater for cooler days. For an updated take on the shift this sea-

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son, consider a dress in a dark floral print with bell sleeves. --The body-con dress. This is a cousin of the shift dress, but a little more formfitting, usually in a body conscious knit that hugs curves and therefore may not be all that flattering to every figure. The newest knits are the most fun this year in bold, graphic stripes. --The fit and flare dress. If a shift dress or body-con dress is just not your idea of comfort, then the fit and flare dress may be just the one you need. These dresses highlight your waist and gently flare over hips and thighs. In pretty pastels, the fit and flare dress is a perfect choice to wear to spring and summer weddings. --The lace dress. This is another trendy way to wear all of the above silhouettes. Designers add this fine texture to dresses in all-over lace looks or cutouts that give dresses just a touch of sheerness at the hem or neckline. If you have a more formal event to attend this spring, then a lace dress in a short or longer length is a more dressed-up option.

It's also a great way to update that alltime favorite Little Black Dress. --The little white dress. And speaking of the LBD, how about taking the opposite approach this year and trading in your black for a crisp white dress. In lightweight cottons and flowing silks, white is a refreshing change from the dark colors of winter. Try it for work in a tailored shirtdress; for parties, go for soft silks. Pop your whites with colorful handbags and shoes; metallic accessories are more elegant choices. --The '60s trapeze dress. One of the most chic dress silhouettes of the season, this swingy dress will give you a whole new way to make a creative statement -Twiggy style. You may not have to worry about your mid-section in this triangle shape, but just make sure your legs are up to carrying it off. Balance this fun dress with platform sandals. --The robe dress. This is a wrap dress at its best. At its most formal (it has been a hit at recent awards shows), it's long and lean and shows off a lot of legwork. But in shorter versions, the wrap dress is another working wonder that goes from day to night. Check out these dresses in abstract prints for day and in embellished sequins for evening. --The slip dress. Another trendy option for the young at heart who dare to wear this boudoir-inspired slip of a dress out in public. For an edgy cover-up, team these slinky slips with a leather moto jacket. --The off-the-shoulder dress. Halter dresses may have been a warm-weather staple in the past, but the newest way to show off that erogenous zone is the "cold" shoulder dress silhouette. Give this dress even more glamour with a statement necklace or drop earrings. How's that for class at a class reunion? --The pant dress. Still not convinced that you need to wear a dress for success? Still stuck on separates? Then dress up your wardrobe with a trendsetting combo -- layering a dress tunic over slim pants. Make sure the tunic "dress" top hits at the knee or mid-calf. Slits up the side can add a bohemian flair to your new favorite "dress." Now that's success.

BEAUTY

FACE OFF:

Botox vs. Dysport vs. Xeomin BY VALERIE KELLEY

unny nose? Let me get you a kleenex. Headache? Take an aspirin. Cut yourself shaving? Put a band-aid on it. Sore? Take a soak in the jacuzzi. Like Kleenex, Jacuzzis and Aspirin, Botox® is a brand name that’s become indistinguishable from the product. Forehead wrinkles? Need a little lift? Botox it. We know what you mean, but there are alternatives to Botox and their names are just as important. I mean, just ask anyone who asked for a Coke and got a Pepsi instead. Definitely not the same. “One of the most common questions we get is: What is the difference between Botox, Dysport and Xeomin?” says Dana Martinez, owner of Lecada Medical Artistry. “Quickly followed by, ‘Which is better?’ There’s no good answer to that because it really depends on the person and what outcome they are looking for.” Botox, Dysport® and Xeomin® are part of the family of neurotoxins called Botulinum Toxin type A. Botox was the first to receive FDA approval in 1989, for the treatment of misaligned eyes, facial spasms and uncontrollable blinking. It wasn’t until 2002 when Botox Cosmetic® was approved as a cosmetic treatment for improving facial frown lines and wrinkles. Dysport followed in 2009, and Xeomin in November 2011. All three are effective treatments that originate from the same source bacterium, clostridium botulinum, and each injectable temporarily paralyzes the targeted muscle areas on the face to relax and ease out the appearance of wrinkles. Because of their proven abilities, each is often paired with a dermal filler like Juverderm, Restylane or Sculptra that results in dramatic facial rejuvenation, also know as a liquid facelift. Despite such similarities, the nuances of each brand can make an extraordinary

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difference to certain patients. Xeomin is a purified, a.k.a. naked, neurotoxin, meaning there are no additive surface proteins, just the botulinum toxin. This solitary agent migrates further and faster to effectively work upon all facial areas upon injection. There is less risk of an allergic reaction or rejection for the client from the absence of protein additives. Comparatively, Botox and Dysport are considered ‘heavier’ because they contain added proteins. These proteins are for protection and are clustered around the botulinum for greater longevity. One of the key benefits of Dysport is it's higher diffusion rate, which means it spreads slightly more than Botox. It is also injected at a different strength and affects a slightly larger area than Botox and Xeomin. It has been reported that Dysport typically takes two to three days until the effects of the treatment are seen. Botox takes seven to 10 days while Xeomin takes five to six days. Dysport may be the best option in areas where several injections are needed because of its easy

spreading to cover a greater area on the face. In the areas where the spread needs to be minimized, Botox may be the best option to concentrate on deeper wrinkling. "One solution does not fit everyone", cautions Martinez. "We offer all three brands at Lecada and some patients may even use more than one type to achieve the best result. Choices help both the patient and the injector." Ultimately, WHO is injecting the product is the most important aspect of using a neurotoxin. The injector's experience and technique are more vital factors than the product being used. Prior to treatment, be sure to consult with an experienced medical professional in determining what choice is right for you.

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

PANACHE VUE’

SPECIAL SECTION BRIDES & BOUQUETS

WEDDINGS AFLOAT Why yacht weddings are a top wedding trend

achts have quickly become a top trend in wedding locations, offering guests a unique setting, spectacular views and the thrill of VIP treatment aboard a multimillion-dollar vessel. Every element of a glamorous ballroom wedding -- including top-tier catering and service, entertainment and dancing -- can occur inside a yacht or on its top deck for an open-air ceremony and celebration. "They are ideal for people who desire a venue that's different from the four-wall ballroom overlooking the parking lot venue that all of their friends have had their weddings and events in," says Camille Cerria, nautical event planner for Smooth Sailing Celebrations. "So many yachts are upscale and glamorous, and many sail through breathtaking scenery including historic sites viewed so differently from the water." Top yacht event companies offer fleets of boats, accommodating a range of guestlist sizes and budgets. They may be booked to sail or to remain docked, cutting down on the need for sea legs or experiencing onthe-water discomfort. Yachts obviously host just one wedding at a time, which affords you privacy and the

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full focus of the yacht staff. Yacht companies are well-connected to their trusted wedding vendors, who can provide any rentals, decor, lighting and other elements to make your wedding design wishes come true. And outside caterers know exactly what is needed for the yacht's galley for the food preparation, if it is not prepared on the boat itself. Adding to the popularity of yacht weddings is the boat's design, offering indoor and outdoor areas, gathering spaces, existing bars and other design elements that create excellent opportunities for guests to mingle or to steal some private time. And if spending the night on your yacht isn't feasible, usually luxury hotels are situated by the boat's marina for easy guest accommodation. Cerria suggests the following tips for yacht weddings: Choose a budget-friendly buffet reception: "With so much to do on a yacht, guests hate to be tied to their dining room chairs. Buffet service goes more quickly than plated service does. Allow you and your guests enough time to enjoy the yacht experience of mingling, dancing and sightseeing under the stars." Have your vendors set up beforehand:

BY SHARON NAYLOR

"Ask your vendors to take advantage of the two-hour early boarding time that's allotted to all vendors. In this way, the boat will be festive and all decked out with music playing for your guests' boarding." Say "Cheese!" early: Use the early boarding time to take staged photos. "This will allow you to enjoy your wedding without being dragged away from the festivities for pictures, while letting your photographer take impromptu images of you and your guests having a wonderful time," says Cerria. Also, think about the timing of sunset and the beautiful colors of the sky over the water; an earlier photo session might capture that gorgeous scenery. Find a spot for a group shot: "Many boats have an outdoor level where the photographer can take a group photo of guests on a lower outdoor level. It's a special memento to have one picture where every single one of your guests is present in the same image." Considering that celebrities and professional sports teams host parties and celebrations aboard yachts, you can add a distinct VIP, good-life feel to your special day when you plan a yacht wedding. Plus, you are literally "sailing off into the sunset" with your beloved.

DECOR LOOKING UP Ceiling wedding trends in 2016

here's a new and exciting focus in wedding decor: the ceiling. A myriad of online wedding forums, Pinterest pages, blogs and other wedding planning platforms feature ceiling decorations for ballrooms or tents. You might find lush, blooming floral designs so extravagant they seem like upside-down gardens. And billowy drapes add an ethereal feeling to your wedding. Wedding planner and designer Kristin Rockhill, creator of the "Details of I Do" blog, attributes this new wedding design trend to a change in the desired look and feel of spaces, saying that "Couples are moving away from oversized ballrooms and looking for romantic, intimate settings that have a homespun feel with nature-infused decor and organic touches." According to Rockhill, "Ceiling decor is quickly replacing tall centerpieces. Now brides are opting for low, lush arrangements that allow for easy conversation and adding decorative touches to the ceiling instead to create depth and drama." Utilizing the space above is a wonderfully fresh way to liven up a venue or transform a blank space like a tent or industrial loft. Rockhill suggests "having lush floral www.PanacheVue.com

BY SHARON NAYLOR

chandeliers, ceilings draped with greenery or unexpected unique lighting fixtures like crystal-draped wagon wheel chandeliers." Beyond these suggestions, here are some top trends in wedding ceiling decor: --Create a ceiling garden using one type of flower, one flower hue or multiple coordinating flower types. --Play on the 2016 just-picked wedding bouquet trend by creating a ceiling garden with an eclectic assortment of flowers. --Use greenery of different styles and textures to create an all-green ceiling cover. This simple blanket look may be balanced with lavish table centerpieces featuring dramatic florals with pops of color and texture. --Decorate only above the dance floor to create drama. --Draw attention to your sweetheart table by hanging a flower arrangement above it. --Using clear wire, create an effect of flowers "raining" from the ceiling. --Hang indoor or outdoor crystals in a carefully lit space to add an extra sparkle. --Drape lofty fabric swags from the ceiling center to the venue walls for a warm yet ornate look. Or fix sheer fabric in undulating wave patterns across the ceiling for a mod-

ern, trendy look. --Dangle bistro light strings or lanterns to establish a homey and comfortable ambience. --Extend floral or greenery garlands from the ceiling center to the outer walls. --Design a projected light show to liven up any blank wall or ceiling: Project your names, wedding date or any custom pattern up above, rather than on the dance floor where this has been seen many times over. This can be a budget-friendly accent. Consider contacting a lighting company for assistance, especially to accommodate vaulted ceilings and balance out other lighting effects. As you ponder these options, take a few things into consideration to avoid any wedding planning woes: Make sure to inquire about any rules or restrictions for altering your space. Discuss your ideas with the venue organizer or even obtain a rendering of your imagined decor from your florist or wedding planner. Additionally, you or your planner will need time to plan the setup and takedown of the decorations on the day. Lastly, leave enough time to concept a few different executions to, hopefully, find a budget-friendly design. PANACHE VUEâ&#x20AC;&#x2122;

SPECIAL SECTION BRIDES & BOUQUETS

RELEASE THE DOVES Wedding motifs send a message

wedding is the start of the couple's new life together, and many elements of weddings contain meaningful symbolism. The bride's white wedding gown finds its roots in symbolizing of innocence and purity. And the wedding cake springs from an idea of adding sweetness and prosperity to the marriage. . "The Language of Flowers," a Londonoriginated collection of flowers' symbolic meanings based on type and color, is a wonderful source to create added meaning for your wedding day. The language of flowers grew to popularity as a secret language between courting lovers back in the 1800s, becoming something of a parlor game of secret meanings and invitations. It remains a source of symbolism, particularly in weddings. Among the many publications exploring flowers' meanings and history is Diana Wells' "100 Flowers and How they Got Their Names," in which Wells explains the symbolism of several popular types of flowers. For instance, pink carnations stand for marital bliss, daisies stand for modesty, lilies stand for purity and wheat stands for fertility, according to Wells.

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BY SHARON NAYLOR

The colors of the flowers also hold meaning, with red roses symbolizing love and desire and white roses symbolizing purity and innocence. Some wedding couples are so superstitious that they avoid certain flower colors for their negative meanings, like jealousy, the threat of a secret admirer, or fear of parting and loss. Look to "The Old Farmer's Almanac" for the symbolism of different kinds of herbs as well, such as cumin for fidelity, mint for virtue and marjoram for joy and happiness. If packets of spices or potted herbs are given as wedding favors, share the symbolism on the favor tags. It's not just flowers and herbs that send a message. According to the experts at Animal Symbols, a website dedicated to animal symbolic meanings, animals and insects also bring symbolic meaning: --Bird: wisdom, joy, intelligence, hope and beauty. --Butterfly: transformation. --Dolphin: transformation and love. --Horse: vitality and beauty. Bees are seen as symbols of a positive, cooperative community or family, and doves are,

of course, signs of peace, kindness and love. Since dragonflies are a popular wedding motif, their meaning of good fortune and luck is especially pleasing to wedding couples. And peacocks -- also a very popular motif for wedding details -- connote wholeness, beauty, self-assurance and dignity. If the couple has an affinity for butterflies, the butterfly's symbolic meaning of transformation is perfect, given their transition from single to married life. Incorporating butterflies, whether it's a live butterfly release after the ceremony, silk butterflies used as wedding cake decor or pretty butterfly motifs on the invitations, is extra meaningful. Here are some ways to include your favorite flowers, birds and other favorites with meaning into your big day: As motifs on save-the-date cards, personal wedding websites, wedding invitations, bridal shower themes, wedding programs, wedding decor, thank-you notes and more. Weddings hold so much meaning. The words that are spoken, the first dance song, the flowers that are carried, and any number of other chances exist to add sentiment, meaning, and joy that carry meaning for each couple.

SIGNATURE DRINKS Raise a glass to make a statement

ood and drink can eat away at your wedding budget. Maximize your money and make a statement with a delicious signature drink. "Signature cocktails help tie in a theme to a wedding," says Chef Sharone Hakman, a former "MasterChef" contestant who is now featured on Khloe Kardashian's talk show, "Kocktails with Khloe." "Weddings are about making memories. A delicious signature cocktail adds to that experience as well as an element of practicality for the bartenders." Since they're made in volume, signature drinks are typically cheaper than open bar cocktails. You can serve up a tasty concoction that's budget friendly and personalized. "Wedding drinks have come a long way since 'beer and wine' was the main focus," says Trisha Antonsen, chief cocktail officer at Drizly's, an alcohol delivery company. There are many custom cocktail choices to consider, so work with a mixologist to create an unforgettable wedding libation. "As the craft cocktail movement gained popularity, couples started making requests for custom drinks," says Brian White, sommelier at Atlanta Grill at The Ritz-Carlton. "In the past three years, I have created more custom drinks than I can count." So what's trendy in signature cocktails? Champagne cocktails. Champagne is a celebratory classic that Antonsen says will "never go out of style for weddings." She suggests a classic Champagne cocktail for a splash of old Hollywood glam or adding pear or ginger for spritzers to mix things up. Bourbon drinks. Bourbon was big last year and Antonsen thinks it'll stick around this year, too. "Try combining it with Dr. Pepper, lemon juice and cherries for a Cherry Bourbon Smash that will delight your guests." Old-school sodas are a favorite for that vintage-vibe, so check out the recipe below. Berries and floral liqueurs. "Fresh ingredients continue to be a favorite at weddings," says Antonsen, who recommends mixing those fresh elements with St. Germaine, the elderberry liqueur that "just recently popped up in bars across the country." Cheers to wedded bliss and these signature drinks! www.PanacheVue.com

BY KRISTEN CASTILLO

*HONEY, I'M HOME • Cocktail by: Chef Sharone Hakman. • Serves: 1 • Ingredients: • --1 ounce gin • --1/2 ounce lavender-infused honey syrup (recipe below) • --1/2 ounce lime juice • --Garnish with cucumber and lavender • For lavender honey syrup: • --1 part honey • --1 part water • --2 lavender flowers • Directions: Combine all ingredients in small saucepan. Bring to boil and cool. • For cocktail: In a shaker: Combine gin, lavender honey, lime juice and ice. Shake until cold. Pour in a coupe glass and garnish with lavender and cucumber. *WHITE PEAR MARTINI • Cocktail by: Brian White, sommelier, Atlanta Grill at The Ritz-Carlton. • Serves: 1 • Ingredients: • --11/2 ounces Purkhart Pear Williams eaude-vie • --3/4 ounce Rothman and Winter Pear Orchard liqueur • --1/4 ounce Luxardo maraschino liqueur • --11/2 ounces pear yuzu shrub (see recipe below) • Directions: Place all ingredients in a Boston Shaker filled with ice. Shake and strain into a cocktail glass. Garnish with two thin slices of pear. FOR PEAR YUZU SHRUB: Peel, core and slice 10 fresh pears. Place in a container and pack with 6 ounces of granulated sugar. Cover and let stand overnight. Strain the syrup off of the pears and add 8 ounces yuzu juice. Let this set for 24 hours before serving. The shrub will be good for up to one month. *THE BLUSHING BRIDE • Cocktail by: Shawn Shepherd and Vincent Shakir, Palihouse. • Serves: 1 • Ingredients:

• --1 ounce Nolet's silver gin • --1/2 ounce Domaine de Canton ginger liqueur • --1/4 ounce cranberry juice • --1/4 ounce fresh lemon juice • --Top with sparkling Rose • Directions: Combine all ingredients except rose in cocktail shaker with ice, shake hard, strain into cocktail coupe and top with sparkling rose. Garnish with rose petal or lemon twist. *SWEPT AWAY PUNCH • Cocktail by: Mixologist Cassandra Rosen for Soltado. • Serves: 10-12 • Ingredients: • --8 ounces Soltado Spicy Anejo tequila • --32 ounces pineapple juice, chilled • --4 ounces amaretto • --2 ounces fresh lime juice, chilled • --Garnish: Lime slices, pineapple cubes, berries, mint, edible flowers • Directions: Stir all ingredients together in a punch bowl. Surround with a variety of garnishes for guests to self-serve. *CHERRY BOURBON SMASH • Cocktail by: Trisha Antonsen, Drizly's chief cocktail officer. • Serves: 1 • Ingredients: • --1.5 ounces bourbon • --1/5 ounce lemon juice • --2 maraschino cherries (muddled) • --Dr. Pepper • Directions: In the base of a cocktail shaker, muddle two to three maraschino cherries with lemon juice and bourbon. Add ice and shake until cold. Strain into a rocks glass with ice and top with Dr. Pepper. PANACHE VUE’

May 2016

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STYLING A BATH ON A BUDGET

BRIDES & BOUQUETS E-CIGARETTES & YOUR DENTAL HEALTH

Weddings Afloat, Décor Looking Up, Release The Doves, Signature Drinks

FACE OFF:

BOTOX VS. DYSPORT VS. XEOMIN

SUPPLEMENTS TO BOOST WEIGHT LOSS

And Achieve Optimal Health www.PanacheVue.com

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NUTRITION

SLASHING THE SALT HABIT BY CHARLYN FARGO

he new Dietary Guidelines once again recommend reducing sodium intake. To do that, look beyond the saltshaker. Salt is a preservative in a multitude of food products and it enhances the texture of bread and cheese. Salt is also a binder and color enhancer in processed meats. The average adult consumes 3,400 to 3,600 milligrams of sodium a day. The 2015 Dietary Guidelines for Americans recommend limiting sodium intake to 2,300 mg a day and 1,500 mg for those at risk for cardiovascular disease. Eating out and eating processed or packaged foods high in sodium can result in high sodium intakes. To counter that, try adding fruits and vegetable, which are high in potassium and help lower blood pressure effects from higher sodium intake. Or better yet, add a daily routine of exercise, which can also lower blood pressure. Environmental Nutrition newsletter offers a few other tips for cutting sodium: --Use fresh ingredients when you can. --Rinse canned foods. --Skip adding salt to pasta or potatoes during cooking. --Use coarse grain salt, (kosher salt) which has less sodium than table salt. --Substitute fresh lemon or lime juice or lemon zest for salt. --Read labels and choose fewer processed, packaged and restaurant food. Q AND A Q: How do lentils compare nutritionally to dried beans like kidney beans, black beans and chickpeas? A: Like all pulses (a term that includes dried beans, dried peas and lentils) lentils are a great source of fiber. Just a half-cup of cooked lentils provides nearly as much fiber as two cups of cooked oatmeal, and much of it is

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the type of fiber that helps lower blood cholesterol. Iron and the B vitamin folate that is so important for maintaining healthy DNA are high in all pulses. As do other pulses, lentils provide both protein and health-protective phytochemicals like flavonoids. Lentils' easy preparation requires no soaking like other dried beans, so you can go from pantry to table in about 20 minutes. Pulses are similar in nutrition, but you can enjoy exploring the many types for a variety of flavors. Cook brown lentils until tender but not mushy, holding salt and any acid ingredients (such as lemon or tomatoes) until the end to avoid toughening the lentils and increasing cooking time. Brown lentils are part of renowned dishes all around the world. They can serve as a meat replacement or extender in your favorite stew, soup, chili, or rice or vegetable-based mixed entree. The little red lentils and yellow lentils dissolve into sort of a puree, so they're great for thickening soups and stews, or mashed as in some Indian recipes. You may also see French lentils, which are smaller than more common types, but these take longer to cook. French lentils retain their shape and firmness and add a peppery flavor, making them a great choice for salads. Whatever your choice, enjoy lentils as a quick and easy way to work

more legumes into your eating habits. -American Institute for Cancer Research. RECIPE I'm an oatmeal lover. Author Carolyn O'Neil must be, too. She shares her favorite Dried Cherry-Pecan Oatmeal recipe in her new book, "The Slim Down South Cookbook." DRIED CHERRY-PECAN OATMEAL • 3 cups fat-free milk • 2 cups whole oats ( not instant) • 1/2 cup dried cherries, coarsely chopped • 1/2 teaspoon table salt • 5 tablespoons brown sugar, divided • 1 tablespoon butter • 1/4 teaspoon ground cinnamon • 1/4 teaspoon vanilla extract • 2 tablespoons chopped pecans, toasted Bring 3 cups water, milk, oats, cherries and salt to a boil; reduce heat and simmer, stirring occasionally, 20 minutes or until thickened. Remove from heat. Stir in 4 tablespoons brown sugar, butter, cinnamon and vanilla. Spoon 1 cup oatmeal in each of 6 bowls. Sprinkle evenly with pecans and remaining 1 tablespoon brown sugar. Serve immediately. Serves 6; serving size: 1 cup. Per serving: 259 calories, 8.4 g protein, 44.5 g carbohydrate, 5.7 g fat, 8 mg cholesterol, 3.9 g fiber, 270 mg sodium.

PANACHE VUE’

WELLNESS

EAT YOUR BROCCOLI BY CHARLYN FARGO

esearch shows that eating broccoli three to five times per week can lower the risk of breast, prostate and colon cancers. A new study from the University of Illinois finds that including broccoli in the diet may also protect against liver cancer. "The normal story about broccoli and health is that it can protect against a number of different cancers. But nobody had looked at liver cancer," says Elizabeth Jeffery, a U of I emeritus professor of nutrition. "We decided that liver cancer needed to be studied particularly because of the obesity epidemic in the U.S. It is already in the literature that obesity enhances the risk for liver cancer, and this is particularly true for men. They

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have almost a 5-fold greater risk for liver cancer if they are obese." The majority of the U.S. population eats a diet high in saturated fats and added sugars, said Jeffery. However, both of these are stored in the liver and can be converted to body fat. Consuming a high-fat, high-sugar diet and having excess body fat is linked with the development of non-alcoholic fatty liver disease, which can lead to diseases such as cirrhosis and liver cancer. "We called this a Westernized-style diet in the study because we wanted to model how so many of us are eating today," Jeffery said. Previous research suggests that broccoli, a brassica vegetable containing bioactive compounds, may impede the accumulation of fat in the liver and protect against nonalcoholic fatty liver disease in mice. Jeffery and her team wanted to find out the impact of feeding broccoli to mice with a known liver cancer-causing carcinogen. The researchers studied four groups of mice; some

of which were on a control diet or the Westernized diet, and some were given or not given broccoli. "We wanted to look at this liver carcinogen in mice that were either obese or not obese," Jeffery explains. "We did not do it using a genetic strain of obese mice, but mice that became obese the way that people do, by eating a high-fat, high-sugar diet." Although the researchers were predominantly interested in broccoli's impact on the formation and progression of cancerous tumors in the liver, Jeffery said they also wanted to observe the health of the liver and how the liver was metabolizing lipids because of the high-fat diet. The study found that in mice on the Westernized diet both the number of cancer nodules and the size of the cancer nodules increased in the liver. But when broccoli was added to the diet, the number of nodules decreased. "That was what we really set out to show," Jeffery says. "But on top of that we

given the choices in fast food restaurants, for everybody to eat a lower-fat diet. But more and more now you can get broccoli almost everywhere you go. Most restaurants will offer broccoli, and it's really a good idea to have it with your meal," Jeffery adds. Jeffery's previous research shows that eating broccoli freshly chopped or lightly steamed is the best way to get to the vegetables' cancer-fighting compound, sulforaphane. Although the researchers only used broccoli in the study, Jeffery said that other brassica vegetables, such as cauliflower or Brussel sprouts, may have the same effect.

were looking at the liver health. There are actually two ways of getting fatty liver; one, by eating a high-fat, high-sugar diet and the other by drinking too much alcohol. In this case, it is called non-alcoholic fatty liver, because we didn't use the alcohol. And it is something that is becoming prevalent among Americans. This disease means you are no longer controlling the amount of fat that is accumulating in your liver." "We found that the Westernized diet did increase fatty liver, but we saw that the broccoli protected against it. Broccoli stopped too much uptake of fat into the liver by decreasing the uptake and increasing the output of lipid from the liver," she said. The researchers found that adding broccoli to the diet of the mice did not make them "thin," or affect their body weight, but it did bring the liver under control, ultimately making them healthier. "This is one of the things that makes this very exciting for us," she says. "I think it's very difficult, particularly

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Q AND A Q: I just read how much fiber is recommended. How can I get enough without taking supplements? A: It's not always easy to do, but you can start with focusing on fiber-rich, lowcalorie plant foods like vegetables, fruits and whole grains. Make a goal to include these at every meal and the fiber begins to add up. Aim to eat five servings (2 1/2-3 cups) of vegetables and fruits plus three servings of whole grains and you'll be on your way to the recommended amount of fiber -- close to 21 grams. Depending on overall calorie needs, most adults should be aiming for 25 to 35 grams of fiber per day. You get closer to that target with each added step to boost fiber. Include protein and fiber-packed pulses (dried beans and peas) and a few nuts and seeds, and you can add 8-10 grams fiber daily. Work your way up to 7 to 10 servings of vegetables and fruits daily, and gradually replace refined grains with whole grains. You can also choose a cereal with 5 or more grams of dietary fiber per serving for breakfast or as a snack. Add dried beans (like kidney beans, garbanzo beans, and lentils) to salads or soups and make a habit of snacking on a handful of nuts instead of low-fiber chips or crackers. Add fiber supplements if necessary to reach the level your doctor recommends, but then try gradually increasing high fiber foods and decreasing fiber supplements. By adding high fiber foods you also get many valuable nutrients and health-protective phytochemicals that a fiber supplement can't provide. Moreover, research now shows that differ-

ent types of fiber provide different healthrelated benefits. By getting fiber from a variety of plant foods, you'll get a full complement of fiber types. -- American Institute for Cancer Research. RECIPE It's definitely time to clean off the grill. This recipe for Lemon & Herb Chicken Kebabs, from Eating Well magazine, is a perfect way to get the season started. LEMON & HERB CHICKEN KEBABS • 1 cup low-fat plain yogurt • Zest of 1 lemon • 1 tablespoon lemon juice • 1 1/2 tablespoons chopped fresh oregano and/or marjoram • 2 cloves garlic, minced • 2 tablespoons extra-virgin olive oil, divided • 3/4 teaspoon salt, divided • 1/2 teaspoon ground pepper, divided • 1 pound boneless, skinless chicken thighs, trimmed, cut into 1-inch pieces • 1 large bell pepper, cut into 1-inch pieces • 1 medium red onion, cut into 1-inch pieces Combine yogurt, lemon zest, lemon juice, oregano, garlic, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Transfer 1/2 cup of the mixture to a small bowl and refrigerate until ready to use. Add chicken to the remaining yogurt mixture and stir to coat. Let marinate at room temperature for 20 minutes or refrigerate up to 1 day. Preheat grill to high. Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Thread the marinated chicken, bell pepper and onion pieces alternately onto eight 8-10 inch skewers. Discard marinade. Reduce grill heat to medium. Oil the grill rack. Grill the skewers, turning once, until the chicken is cooked through and the vegetables are tender-crisp, 6 to 8 minutes per side. Serve with the reserved yogurt sauce for dipping. Serves 4 (serving size: 2 kebabs and 2 tablespoons sauce each). Per serving: 291 calories, 25 g protein, 10 g carbohydrates, 16 g fat, 79 mg cholesterol, 2 g fiber, 545 mg sodium.

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DECORATING WITH WHITE JOSEPH PUBILLONES

rom the White House to your house, white is the most used and specified color to paint walls, ceilings and trim. Since 1883, Benjamin Moore has been producing paint that has made changing the colors of any room seemingly effortless. Paint is generally not expensive, and short

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of hiring painters, painting is an easy enough project to tackle on your own. Benjamin Moore has chosen Simply White OC-117 as the color of the year for 2016. Painting everything white seems easy, but there are infinite shades of white. Which one to select? Not all whites are the same. Whites come with nuances of many colors, from pink to yellow, blue and even gray. One of the few ways to see the difference is to compare them side by side. One will seem brighter, another will look subtle, and yet another will reflect the colors that surround it.

Decorating with white needn't be sterile. Whites can offer sophistication, casualness, warmth and elegance. It is a versatile color that can be paired with any other color, and can be center stage or take a secondary role just as well. White is interesting in that it can set different moods for a room, depending on the time of day or night. During the day, with natural light streaming in, white can reflect extremely bright light, and then during the evening, the same shade can be glow in the light given off by lamps. White is a friend of most architectural moldings and detailing. There is a certain crisp quality that white offers millwork, and in unrivalled by any other color. Architectural details such as columns, rosettes, dentils and swags almost become like icing on a cake when painted in white. Sometimes the millwork looks best in a pure white when paired with another white, an off-white and even a creamy wall tone. Using white as a central element of your decorating scheme allows your interiors to evolve as you add colors to your home. White is accepting of accessories in soft pale colors such as pastels, but also equally accepting of strong pure colors such as red, blue and yellow. White can also be seasonally appropriate. In summer, the brightness of the sun can be reflected in whites and remind one of crisp white cottons and linens, and in winter, whites allude to white of snow and animal furs. It is a color that is easily adaptable to any time of the year. A curious quality about white is its versatility in decorating style. White is a perfect color in that it can be mixed with antiques and heirlooms in warmer hues, and with contemporary interiors in cooler hues with a dash of gray. As with all colors, white rooms are all not just one shade, but rather a mix of different shades of white and also different paint finishes. Using one shade for all surfaces can make the room seem boring and lacking interest. Using combinations of color and finish allows your interior to have depth and character.

GREEN LIVING

STYLING A BATH ON A BUDGET BY GENE MCDONALD

efore we design your bath on a budget we need to consider some words that may help trigger our inner designer. 1) Style: You want to feel happy, awake, and refreshed in the morning as you get ready to attack the day, and when you return from your busy day you want a quiet relaxing evening in the tub. 2) Functionality: Do you find yourself frustrated when you are getting ready in your bath looking for the hairdryer, make up items and perhaps a place to set down your coffee? 3) Size: How big do you want to go? Is it just the vanity that is bothering you? Is it the grout in the tile of your shower? Is your tub area just making you yawn with boredom? If you write these down, you will begin to see the design actually take place in your brain, while it’s fresh in your mind,

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just start sketching and jotting down those ideas. I suggest you start in the vanity area. First inspect you cabinet bottom under the plumbing. Is it durable or can your finger poke thru it? If so you can tear out that bottom, rebuild it or you may have to buy new cabinets. When searching for countertop remnants for a long vanity, it might be difficult to find a granite remnant that long. If you decide on a Seamless Surface or Formica material, you might need to buy a whole sheet. One tip is to either make one cabinet higher or lower rather than one level. Its looks stylish, but more importantly it’s so easy to find smaller remnants. Even if you buy just two cabinets space them apart, and build a lower countertop bridge of another color which can be used as a make-up desk as well. If you

do not like the uneven cabinet height design, then buy a couple of small granite sections in a lighter color, and two strips of darker color, and have them seamed up to meet your dimensions.. This way we celebrate the seam and it will look more like a design than a remnant top. Gene McDonald, The Countertop Rock Star 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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GONE COUNTRY JOSEPH PUBILLONES

pringtime is a wonderful mix of rain showers, cool breezes, sunshine and also warm balmy temps. As the country slowly thaws out, folks in every state across the nation start to make plans for treks from their in-town homes to the country for the spring and summer.

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Exactly what is so appealing about life outside urban areas? Some say it's the fresh air they are in search of, others seek the sunlight, and some look for relaxation. Each year, the search for a holiday spot in Maine, a place in which to retire away from the hustle and bustle in New Mexico or a lakeside hideaway in Michigan can be an arduous task. The decor of country homes is equally as intense. Some associate "country" with things that are old fashion and grandmotherly (not that there is anything wrong with that!). In all fairness, country decor today is wide open to interpretation.

Country decor means different things to different people in different places. Depending on location, what is considered country can vary dramatically. Invariably the one thing they all have in common is a laid back casualness about the approach to interior decor. Comfort is at the forefront of country decor and interior design. The type of dwelling can change also and impact the style of decor. Old houses, new houses, converted barns and cottages are typical to the lexicon in the country. A connection to nature is what drives many to drive into the hinterlands. Slipcovers are used quite often in decorating homes with a casual air. Cotton fabrics and linens are also used frequently as upholstery and drapery fabrics. These lend a casual attitude and can be easily laundered and re-installed. Natural fiber rugs and carpets are a staple in the country. In old English country homes, they are paired with antiques and layered with century old oriental carpets and cotton durries in a convivial arrangement. Sisal and seagrass rugs are great as a backdrop for almost any flavor of country decor. Raw wood or waxed wood finishes on flooring work well with country style. These softer finishes allow the wood to show off their natural beauty and are finishes that are hard to scuff. Painted wood floors also work well. Patterns such as a checkerboard or stripes can be done to emulate an area rug and accentuate a focal point such as the placement of a coffee table or such item. If there ever is a place that allows for mixing and matching furniture styles, it is in country decor. Of course, you must use your better judgment so as to avoid mixes that don't make sense. You should always try to mix things that complement each other in some regard, scale, size, period, color, design lines, etc. Country living is about an easy lifestyle. Forego, the crystal chandeliers in favor of simpler lighting fixtures that aren't as precious and care intensive. These lighting fixtures can be made of iron, wood or even out of faux antlers or tree branches. Even pierced rusted buckets can make for an interesting statement light fixture that say you've gone country.

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CLASSIC BLUE AND WHITE ACCESSORIES BY JOSEPH PUBILLONES

lue and white vases are classic accessories that exude a certain panache in any decor. While many countries claim this timeless combination of color for china, pottery and ceramics, it is the Chinese that truly are the originators of this style. In as early as 9th and 10th Century China, cobalt blue pigment was mixed into the white clay to produce a pale bluish green pottery. It is not until the 14th Century and the development of porcelain that the first blue and white dishes were produced. The thin and translucent quality of these items showed off the crisp designs and decorations on them. Inspiration for their decorations came from Islam where a great number of these items were traded. With trade and exports to Europe, Chinese porcelains incorporated European scenes and images alongside Chinese ones. Scenes of dragons, cranes and geometric fretwork coexisted with bucolic scenes of European countryside. As with fashion and art, what was seen as innovative was emulated in Italy with faience ceramics, in England with transfer ware and the Netherlands with Delftware, and in Germany with Blue Onion patterns by Meissen. All of these blue and white renditions owe their origins to China. Collectors and decorators have love the shape of the porcelain as well. The most iconic, of course, is the ginger jar, but other shapes such as pagoda tulip vases, temple jars, spice jars, bell jars and covered rice bowls are also well regarded. Because of their global history, blue and white vases and other accessories have become classic decorations that fit into almost any type of decor. Regard-

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less of the style of embellishment and ornamentation, designers use them often because they are timeless accessories that lend a cosmopolitan flair. When paired with traditional interiors, blue and white accessories are right at home, and make the interiors feel rich and layered. In contemporary interiors, blue and white accessories act as a punch of color. Decorating with blue and white accessories can be quite easy. As a single item, they can be placed in the center of a table or a few pieces as a group. These needn't be all the same height or style, but can be of varying heights, shapes, themes and even in intensity of color. Because of the hand-painted fin-

ish and nature of these items, the shades and depth of blue can vary from piece to piece. Blue and white accessories are also quite effective in shelves and bookcases, on their own or as bookends. When placed throughout a piece of furniture or library, they can help lighten a room as their glazed finish help refract light. Another sophisticated and traditionally European way to display your blue and white accessories, dishes, vases, jars or urns is to organize them into a pattern on small pedestals or brackets onto a wall. A great way to give this traditional idea a contemporary spin is to place your items on to a clear lucite pedestal or bracket.

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February 2015

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WELLNESS

THE POWER OF FIBER BY CHARLYN FARGO

t's well known that a high-fiber diet contributes to a number of health improvements, including weight loss, lower diabetes risk, and even reducing and preventing asthma and allergy symptoms. Now a new study led by researchers at Harvard T.H. Chan School of Public Health has found that women who adopt a diet high in fiber, especially fruits and vegetables, during adolescence or early adulthood can significantly lower their risk for breast cancer. "Previous studies of fiber intake and breast cancer have almost all been nonsignificant, and none of them examined diet during adolescence or early adulthood, a period when breast cancer risk factors appear to be particularly important," said Maryam Farvid, lead researcher, visiting scientist at Harvard Chan School, in a statement. "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." Farvid and researchers analyzed ques-

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tionnaires filled out by 90,534 women in 1991 who were participating in the Nurses' Health Study II, a continuing investigation into factors that influence women's health. The women were between the ages of 27 and 44 when they filled out the initial questionnaire and were asked to return every four years to fill out similar questionnaires gauging food intake. In 1998, the participants were asked to complete another questionnaire about their diet during high school. Women who reported eating more dietary fiber during young adulthood were between 12 and 19 percent less likely to develop breast cancer, depending on how much they ate. A diet high in fiber during adolescence was also linked to a 16 percent reduction in overall breast cancer risk and 24 percent lower risk before menopause. For every additional 10 grams of fiber, equivalent to one apple and two slices of whole wheat bread, or about half a cup each of cooked kidney beans and cooked cauliflower or squash, the women lowered their breast cancer risk by 13 percent. "From many other studies we know that breast tissue is particularly influenced by carcinogens and anti-carcinogens during childhood and adolescence," said Walter Willett, senior author and Fredrick John Stare Professor of Epidemiology and Nu-

trition at Harvard Chan School. "We now have evidence that what we feed our children during this period of life is also an important factor in future cancer risk." Although the research team was unsure as to what exactly caused a high-fiber diet to lower breast cancer risk for these women, they believe that eating foods high in fiber lowers estrogen levels in the blood, something highly associated with breast cancer development. Similar studies have suggested a high-fiber diet can control prostate cancer progression in men by preventing cancer cells from creating new blood vessels that needed to survive. The bottom line is women need at least 21 to 25 grams of fiber a day and men at least 30 to 38 grams a day. Q AND A Q: Will an exercise journal help me be more active? A: An exercise journal is a way to track and log your exercise to see progress toward your physical activity goals and to plan your next steps. By keeping track of what types of exercise you do and when you do it, an exercise journal can help keep you accountable to yourself for the goals you set. Even if you feel discouraged by an unusually inactive day, see-

ing your progress can help you stay on track. Tracking also provides a reality check if one inactive day is growing into a pattern of inactivity. Keeping an exercise journal can also be a valuable tool to problem-solve how you will deal with barriers you encounter. You'll be able to identify days, times and forms of exercise with which you seem to be most successful, and when there's a consistent pattern of missing planned activity. For example, do plans work out better for morning, lunchtime or evening exercise? Do you stick with your plans better when committed to a group, one friend, or getting time alone? If you want to change your physical activity habits or want to maximize chances you'll stick with current habits, experiment with different kinds of exercise journals. Try a simple paper form that you can personalize to track what's important to you. Check out apps or online sources, which often offer some bells and whistles like graphing your progress or other motivational messages. What you track depends on your goals. Walkers and runners might track distance, steps, time or pace. Track strengthtraining progress by listing amount of weight and number of sets and repetitions to help you know where to start and when to advance the challenge so you keep gaining strength. To help you start and stick with exercise,

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keep track of what physical activities you try and what you enjoy most. Also, add notes about how you feel on the days you exercise to remind yourself of the boost in energy or mood that you feel each time you're active. Tracking could be just the help you need to make time for physical activity more often. -- American Institute for Cancer Research. RECIPE Cauliflower has come into its own. Try it in this pizza crust for a low fat, high fiber alternative to regular pizza crust. The recipe is from Eating Well's Good & Fresh magazine. CAULIFLOWER-CRUST PIZZA • 4 cups cauliflower florets • 1 egg, lightly beaten • 1/4 cup shredded Italian cheese blend • 1/4 cup grated Parmesan cheese • 1/4 cup panko bread crumbs • 1/2 teaspoon dried Italian seasoning, crushed • 1/4 teaspoon salt • 2 cups sliced fresh mushrooms • 1 cup yellow or green sweet pepper strips • 1 small red onion, cut into thin wedges • 1 teaspoon olive oil • 3/4 cup pizza sauce • 1 cup shredded Italian cheese blend

• Snipped fresh basil, oregano and or parsley Place cauliflower, in batches, in a food processor. Pulse until cauliflower resembles the texture of couscous. Place a pizza stone or baking sheet in the oven. Preheat oven to 425 degrees. Place cauliflower in a microwave-safe dish with 2 tablespoons water. Cook, covered, 3 to 4 minutes or until tender, stirring once or twice. Cool. Transfer to a 100 percent cotton flour sack towel. Wrap towel around cauliflower and squeeze dry. In a bowl, stir together drained cauliflower and next six ingredients (through salt). On parchment paper, pat cauliflower mixture into a crust 12 inches in diameter. Transfer crust on paper to the preheated pizza stone. Bake 12 to 15 minutes or until crisp and brown. Meanwhile in a large skillet, cook and stir the mushrooms, pepper strips and onion in hot oil 4 to 6 minutes or until crisp-tender. Remove from heat. Spread pizza sauce on baked crust. Top with cooked vegetables. Sprinkle with cheese. Bake 5 minutes or until heated and cheese is melted. Sprinkle with herbs. Makes 4 servings. Per serving: 264 calories, 17 g protein, 18 g carbohydrate, 14 g fat, 76 mg cholesterol, 4 g fiber, 893 mg sodium.

PANACHE VUE’

WELLNESS

PULSES -- THE NEW BUZZ FOR WEIGHT LOSS BY CHARLYN FARGO

o for the pulses -- beans, chickpeas, peas, lentils. Those humble foods, otherwise known as beans, that may pack a punch for weight loss. That's the finding of a new analysis of reports by Canadian researchers. A new analysis of data from 21 clinical trials on pulses finds that they can help dieters feel full, and shed unwanted pounds. "Though the weight loss was small, our findings suggest that simply including pulses in your diet may help you lose weight, and we think more importantly, prevent you from gaining it back after you lose it,"

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wrote study lead author Russell de Souza, a researcher at St. Michael's Hospital in Toronto, in a news release. It's the fiber and protein in the pulses that helps dieters feel full. And pulses also offer a boost of vitamins and minerals. Research has also found they can help reduce cholesterol if eaten regularly. The Canadian team also noted that pulses have a "low glycemic index" -- meaning that they break down slowly in the digestive tract thanks to the fiber. As such, they can be consumed instead of animal protein or unhealthy fats at mealtimes. The trials included in the new analysis involved a total of 940 adults. When participants started eating one serving (3/4 cup) of pulses a day, they lost an average of 0.75 pounds over six weeks without making any special effort to avoid other types of foods, the researchers said. According to de Souza's team, prior research has shown that eating bean, lentils and other pulses makes people feel fuller.

That's key to weight loss -- 90 percent of weight loss programs fail, due in part to the influence of hunger and food cravings, according to de Souza. "This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31 percent, which may indeed result in less food intake," he said. These foods also appear to help lower blood levels of "bad" LDL cholesterol, he added. The bottom line is pulses may help you lose weight -- without even trying very hard. Add some beans to a salad, snack on hummus and dig out that split pea soup recipe or add some black beans to your favorite chili. Consuming them on a daily basis turns out to be a good idea. The findings were published March 30 in The American Journal of Clinical Nutrition. Q AND A

Q: Does a lactose-free diet play a role in reducing cancer risk? A: For people who can't digest lactose, a naturally occurring sugar in milk, eating or drinking milk and other dairy products can lead to uncomfortable cramping and diarrhea. Overall, research shows no reduction in cancer risk by avoiding foods with lactose (dairy products). In fact, the latest report from the American Institute for Cancer Research analyzing the evidence links milk and calcium intake with lower risk of colorectal cancer. There is some research linking consumption of dairy products with increased risk of prostate cancer, but the evidence here is not strong. A few studies have also linked high consumption of lactose with greater risk of ovarian cancer, but overall research does not show any clear link between lactose or dairy consumption and ovarian or other cancer. Limited animal research even shows possible protective effects of lactose for the colon. The 2015 Dietary Guidelines

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for Americans recommend 2-3 servings of dairy per day as part of an overall healthy eating plan. One serving equals 1 cup milk or yogurt or 1 1/2 ounces natural cheese. -- American Institute for Cancer Research. RECIPE Breakfast is important to start your day. Here's a make ahead, high fiber breakfast cereal with barley, oats, nuts and raisins to keep you going all morning. Walnuts provide omega-3 fatty acids. Serve with Greek yogurt or milk and top with fresh fruit. It's from Cooking Light magazine. THREE-GRAIN BREAKFAST CEREAL WITH WALNUTS AND DRIED FRUIT • 1/2 cup maple syrup • 1/3 cup honey • 3 tablespoons canola oil • 1 1/2 tablespoons vanilla extract • 4 1/2 cups regular oats • 1 cup uncooked quick-cooking barley

• • • • • •

3/4 cup chopped walnuts or pecans 1/2 cup wheat germ 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg Cooking spray 1 (7-ounce) package dried mixed fruit, chopped (such as Sun-Maid brand)

Preheat oven to 325 degrees. Combine first four ingredients, stirring with a whisk. Combine oats, barley, walnuts, wheat germ, cinnamon and nutmeg in a large bowl. Add syrup mixture; stir well to coat. Spread oat mixture evenly onto a jelly-roll pan coated with cooking spray. Bake at 325 degrees for 30 minutes or until browned, stirring every 10 minutes. Stir in dried fruit. Cool completely. Note: Store in an airtight container for up to 5 days. Makes 24 servings (serving size: 1/3 cup). Per serving: 185 calories, 4.5 g protein, 31.3 g carbohydrates, 4.8 g fat, 0 cholesterol, 4 g fiber, 4 mg sodium.

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WELLNESS

KEEPING THE WEIGHT OFF BY CHARLYN FARGO

n her new book, "Total Body Diet for Dummies," registered dietitian Victoria Shanta Retelny offers some practical advice for keeping extra pounds at bay. "Maintaining a healthy body weight throughout life is a vital part of staying healthy," said Retelny, attending the recent Spring Assembly of the Illinois Academy of Nutrition and Dietetics in Chicago. "So what can you do today to stay on a successful weight-loss path for life?" A new 10-year study in the American Journal of Preventive Medicine examined the weight-loss route of weight losers in the Na-

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tional Weight Control Registry, which tracks more than 10,000 individuals of long-term successful weight loss maintenance, who lost more than 30 pounds and kept it off for at least one year. The secret was consistent behavior changes long after the weight came off. Retelny offers a few tips to keep weight off in a realistic and healthy way. --Keep a food diary -- a notebook by your bedside or a food log on your computer or smartphone will work. Or try one of the food diary apps. --Make a plan. Start with balancing meals and snacks with healthful foods form the food groups: whole grains, vegetables, fruits, proteins and low-fat dairy products. --Cook the healthy way. Eating at home is better for your waistline and helps cut salt, saturated fat and sugar consumption. Data from the National Health & Nutrition Examination Survey found that regardless of

where you dine out - fast food or full service restaurant -- consumers ate at least 200 calories more per day, plus sugar, fat and sodium intake was higher when dining out. --Steer clear of temptations. Clear your cabinets of tempting foods or beverages, and replace unhealthy foods and beverages with healthier, individually portioned substitutes. --Savor good foods and flavors. You can train your taste buds to enjoy less sugar, salt and fat over time. --Stay active every day. Exercise is one of the top ways to maintain weight throughout a lifetime. Q AND A Q: Will switching to sugar-free cakes and cookies help me lose weight? A: Switching to sugar-free cakes and sweets is unlikely to lead to much, if any, weight loss. Sweeteners used in these prod-

ucts usually include a sugar alcohol, such as maltitol or sorbitol, which are not zerocalorie, but about half the calories of sugar. Besides, sugar-free baked goods contain significant calories from fat and refined grains. If you compare Nutrition Facts panels on similar types of regular and sugar-free cookies and cake mixes, you'll see that they usually differ by zero to 30 calories per standard serving. When you do compare the Nutrition Facts labels, look carefully. Sometimes the serving size of sugar-free baked goods is smaller, either with fewer cookies or with slightly smaller sizes per serving. Small amounts of calorie savings do add up to produce weight loss. But for most people trying to lose weight, there's generally no room for daily treats with 200 or more calories and little nutritional value. Choose only two regular cookies instead of three and you'll save more calories than you do by choosing sugar-free

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cookies. Other strategies include choosing a smaller portion of cake, splitting a slice with someone or skipping frosted cake and instead topping the cake with sliced fruit. You don't need to cut out all sweets in order to lose weight. Work on creating a healthy lifestyle in which you choose sweets less often. When you have them, slow down and really savor a small portion -- the true calorie-saving secret. -- American Institute for Cancer Research. RECIPE This recipe for Broiled Maple Dijon Salmon is from the Total Body Diet for Dummies. It's full of flavor and less than 200 calories. BROILED MAPLE DIJON SALMON • 2 (4 ounce) salmon filets • 2 tablespoons pure maple syrup • 1/2 shallot, minced

• • • • •

1 1/2 teaspoons Dijon mustard 1 teaspoon dried thyme 1/4 teaspoon smoked paprika Pinch of salt 1 tablespoon minced flat leaf parsley

Preheat broiler. Line a baking sheet with foil and lightly coat it with cooking spray or extra-virgin olive oil. Place the salmon filets on the baking sheet. In a small bowl, stir the maple syrup, shallots, mustard, thyme, smoked paprika and salt. Brush the maple mixture over the salmon filets. Place the baking sheet under the broiler and cook the filets approximately 10 minutes or to an internal temperature of 145 degrees. Be sure not to overcook. Transfer the salmon to plates and garnish with parsley. Serves 2. Per serving: 191 calories, 23 g protein, 14 g carbohydrate, 23 g protein, 4 g fat, 59 mg cholesterol, 155 mg sodium.

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WELLNESS

HEALTHY AND AFFORDABLE BY CHARLYN FARGO

new U.S. Department of Agriculture report concludes that following the dietary guidelines doesn't necessarily cost more. However, the report said consumers may need to reallocate their food budgets. The analysis identified six changes that could improve diet quality -- most actually saving money. "Healthy food is not necessarily expensive," said Parke Wilde, associate professor at Tufts' Friedman School, who previously worked for the USDA's Economic Research Service that prepared the report. "It is true that some healthy food is highpriced, but many other healthy options are both tasty and affordable." Here are the six changes, as reported in Tufts University Health & Nutrition Letter. -- Replace one fast-food meal. -- Replace one table-service restaurant meal.

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-- Eat the same on weekends as Monday-Thursday. -- Increase share of daily calories from lunch by 10 percent. -- Increase share of daily calories from breakfast by 10 percent. -- Decrease share of daily calories from snacks by 10 percent. Here's what to fill your grocery cart with: fruits, vegetables, whole grains, seafood. The greatest cost savings and dietary improvement came from substituting a table-service restaurant meal with one prepared at home, along with switching from fast-food to home cooking. That doesn't mean spending more time in the kitchen cooking from scratch -- use convenience products, such as frozen vegetables, canned beans and bottled sauces. Skipping weekend splurges also can make a huge difference in spending. The researchers also compared how most Americans spend their grocery dollars vs. food plans developed by the USDA that meet the dietary guidelines. By shifting the share of expenditures on fruits and vegetables from 26 to 40 percent, a family of four

could buy the quantity and variety of produce needed, within the same budget. That adjustment would significantly expand the affordable options in the produce aisles, especially dark green and red-orange veggies -- from only 24 budget friendly choices to more than 100. "Americans face a variety of challenges when trying to eat a healthy diet," the researchers said. "But the total amount consumers currently spend on food is not the primary barrier to healthy eating." Q and A Q: If I order vegetable-topped pizza, do a couple of slices count as a serving of vegetables? A: Vegetable pizzas are a great choice, but most takeout or frozen pizzas don't supply a meal's worth of vegetables, even with tomato sauce. If you order a combination of several different veggie toppings, an entire 14-inch (large 8-slice) pizza might contain the equivalent of about a cup. To make pizza fit as part of a healthfully balanced meal, try adding extra veggies of your own. While waiting for pizza delivery, microwave, steam or sautee some vegetables like mushrooms,

bell peppers or broccoli. Leafy greens work especially well as an add-on, because a good size portion cooks down to a size that can fit on each pizza slice. You can use fresh, pre-washed spinach or any leafy greens and microwave them right in the bag, or quickly thaw and heat some frozen spinach or kale for your pizza. Sautee these briefly with some garlic, or sprinkle with a dash of Parmesan for extra flavor as you add it to the pizza. Another option is to make pizza at home, starting with pre-made crust or whole-wheat dough to save time, if you like. Then you can load the pizza with lots of vegetables, making it healthier, tastier and more filling. Yet another approach for pizza as part of a healthy meal is to have a side salad or a plate of antipasto to round out the meal, with raw vegetables such as cherry tomatoes, marinated mushrooms or artichoke hearts, leftover roasted vegetables and raw carrot sticks or pepper strips. These options provide the chance to get a reasonable portion of the two to three cups of vegetables daily that are recommended for us from age nine onward. Moreover, getting extra vegetables can help make a meal filling enough without the excess calories that can

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add up so quickly when satisfying hunger with pizza alone. -- American Institute for Cancer Research RECIPE Here's a healthier twist to the overnight breakfast casserole from Cooking Light magazine. • Sweet Potato and Sausage Strata • 6 ounces Italian bread, cut into 1-inch cubes • 1 (8-ounce) sweet potato • 1 1/2 teaspoons olive oil • 6 ounces uncooked bulk chicken breakfast sausage • 3 ounces shredded Monterey Jack cheese, divided • 2 cups 2 percent reduced-fat milk • 1/4 teaspoon ground nutmeg • 1/4 teaspoon ground cinnamon • 1/4 teaspoon black pepper • 5 large eggs • Cooking spray • 1/4 cup maple syrup Preheat oven to 350 degrees. Place bread on a baking sheet. Bake at 350 degrees for 20 minutes, stirring once. Cool on pan 5

minutes. Pierce potato with a fork. Place potato on a microwave safe paper towel. Microwave at High 8 minutes or until done. Let stand 5 minutes. Peel potato, and cut into 1/2-inch cubes. Heat a small nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add sausage to pan; cook 6 minutes or until browned, stirring to crumble. Place bread, sweet potato, half of sausage, and half of cheese in a large bowl. Combine milk and nutmeg, cinnamon, black pepper and eggs in a bowl, stirring with a whisk; pour over bread mixture, and toss gently to combine. Let stand 20 minutes. Scoop mixture into an 8-inch glass or ceramic baking dish coated with cooking spray. Sprinkle with remaining half of sausage and remaining half of cheese. Cover with foil lightly coated with cooking spray. Bake at 350 degrees for 30 minutes. Remove foil; bake at 350 degrees an additional 20 minutes or until done. Let stand 5 minutes. Drizzle with maple syrup. Serves 6 (serving size: one-sixth of strata and 2 teaspoons syrup). Per serving: 336 calories, 19 grams protein, 36 grams carbohydrate, 12.8 grams fat, 193 milligrams cholesterol, 2 grams fiber, 574 milligrams sodium.

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WELLNESS

NO PLACE LIKE HOME BY SCOTT LAFEE

or patients with terminal cancer, there is often a final choice: Die at home or in the hospital. A new study shows that patients tend to live longer when they choose the former. Most people prefer to die in the comfort of their homes, according to past studies, but many worry that they'll die sooner because comprehensive medical care is not available at home. A Japanese study of more than 2,000 terminal cancer patients, however, found that those who received palliative care at home didn't fare any worse than those who remained hospitalized to the end. In fact, the very sickest -- with days or weeks to live -- did better at home. Writing in the journal "Cancer", researchers reported that very sick patients estimated to have only days to live gained an additional four days while those with weeks to live gained seven extra days.

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THE DARK SIDE OF CHOCOLATE In recent years, chocolate has gotten a lot of media coverage for its purported health benefits. Specifically, that it contains flavonoids -- antioxidants that help cells resist damage and may improve heart health. For chocolate lovers, that's good news, though researchers invariably include the caveat that chocolate consumption should be limited. It may be rich in flavonoids, but chocolate is also rich in sugars and fats, which aren't so heart-healthy. Here's another reason to resist eating too much chocolate: a consumer advocacy group called As You Sow commissioned an independent lab to test 50 popular chocolate products for lead and cadmium and found that 35 contained levels above the "safe harbor threshold" set by California's Safe Drinking and Toxic Enforcement Act. It's not clear to what the degree toxic metals above those levels pose a significant health risk (though its generally agreed that no level of lead is safe for children), but As You Sow is seeking to have chocolate makers add warnings to their labels. BODY OF KNOWLEDGE A Reddit user poll reports that most men

say they shower daily, while 60 percent of women said they prefer to shower three, four or five times weekly. A Euromonitor poll finds that Americans shower, on average, four times a week -- more than Germans, Chinese, Russians and Brits, but less than Australians, Colombians and Brazilians, who shower either daily or more than once a day. GET ME THAT, STAT! Since 1992, the rate of newly diagnosed cases of tuberculosis in the United States has steadily declined, year after year. In 2015, it did not. The number of new cases last year actually rose slightly to 9,563 from 9,406 in 2014. That translates to about three cases per 100,000 people, less than a third of what the rate was 20 years ago, but improvement has leveled out over the last few years. NUMBER CRUNCHER A serving of onion-flavored mini-Funyuns (49.6 grams) contains 260 calories, 126 from fat. It has 14 grams of total fat or 22 percent of the recommended total fat intake for a 2,000-calorie daily diet. It also contains zero milligrams of cho-

lesterol; 400 mg of sodium (17 percent); 30 grams of total carbohydrates (10 percent); 1 gram of sugar and 3 g of protein. COUNTS 83: Percentage of Americans who support a 20 percent increase in federal spending for cancer research 750: Amount -- in millions of dollars -- that President Obama has requested in additional cancer research funding for 2017 46: Percentage of Americans who think this amount is just right 37: Percentage who think it's too little Sources: White House, STAT-Harvard poll DOC TALK Thrill: a vibration that a doctor or nurse can feel by touch, often used to describe cardiac murmurs that can be felt through the chest wall PHOBIA OF THE WEEK Kopophobia: fear of fatigue NEVER SAY DIET The Major League Eating record for boysenberry pie is 14.5 pounds in 8 minutes, held by Joey Chestnut, who bested his

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second-place finisher by more than four pounds of filling and crust. BEST MEDICINE After years with a psychiatrist, a man who thought he was a dog was declared cured. A friend asked him how he felt. The former patient replied, "Fine! Just feel my nose." OBSERVATION "Half the modern drugs could well be thrown out the window except that the birds might eat them." -- German-American physician and author Martin Fischer (1879-1962) MEDICAL HISTORY This week in 1953, James Watson and Francis Crick published their description of the structure of DNA in a one-page article in the journal "Nature." The work was seminal, explaining how DNA passed hereditary information from cell to cell, generation to generation. It would win them the 1962 Nobel Prize and change life sciences forever. MED SCHOOL Q: What is the strongest muscle in human body?

a) Heart b) Gluteus maximus c) Masseter d) Tongue e) Soleus A: There is no single correct answer. All of the muscles above can make some sort of claim. The heart is the hardest working. It will beat more than 3 billion times in an average lifetime. The gluteus maximus (your buttocks) is the largest and quite strong since its job is to keep your torso upright. The masseter muscle in your jaw is strongest by weight, with a chomping power of up to 200 pounds. The tongue is a tough, hard worker. And the soleus, found below the calf muscle, pulls with the greatest force. LAST WORDS "Kurt Russell." ?: American entrepreneur Walt Disney (1901-1966). Disney collapsed and died from complications of lung cancer. (He was a longtime chain smoker.) Russell's name was found scrawled on a piece of paper. No one has ever determined what Disney meant, not even Russell, a 15-year-old at the time who had starred in several Disney movies.

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T R AV E L

OFF THE GRID AND INTO THE WILD IN ALASKA BY LESLEY SAULS

he last time I was in Talkeetna was on a rainy day trip out of Anchorage. I tasted local beers, visited art galleries and museums, and ducked into gift shops. The quaintness of the town lured me back for a second look, and this summer my husband and I settled in for a few days to explore the area more fully. Happily we arrived on a day when the clouds parted, and Mount. McKinley showed her majesty in the distance, the tallest mountain peak in North America. Ensconced in a hillside inn, our fourthfloor room boasted a wide view of the Alaska mountain range from one window and a salmon stream from another. Surrounded by a boreal forest, the stream was literally hopping with salmon, and we were as captivated by that view as if we were engrossed in a movie; it far surpassed any Oscar-winners we'd seen. Tearing ourselves away from the view, we wandered into town and listened to live bands while we dined on light, thin-crust pizza and a variety of local brews at a pizza restaurant we'd been told is one of the best

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in Alaska; we completely agreed. Later we strolled through the evening streets and drifted in and out of galleries until we landed at a local pub for a nightcap. We knew the weather would deteriorate while we were in town, and we asked for some recommendations from the locals about how to make the most of our rainy visit. A zipline experience and a jet-boat tour were at the top of everyone's list, so we headed out and booked our spots. After a hearty breakfast the next morning, we found ourselves suited up and strapped into gear for my first-ever zip line escapade. This was unlike anything I had done before. We started with ground school, and our two guides teased and laughed with us as we learned the very serious safety rules of the game. Both experienced guides, they were a funloving couple who winter away from icy Alaska -- in Antarctica! After testing out our abilities on the "bunny hill," a short zip only 6 feet off the ground, we were ready to roll. We clipped into the safety lines, climbed to the top of a swaying tree and had our first real zip across a road. One at a time we zipped what we thought was a daunting line -- until we got to the next one and the next. Each increased in length and speed until we were zinging through the branches like wild monkeys. Once aware of how to "cannonball," we all pulled our legs up tight and increased our speed down the lines. We braved suspension bridges and rappelled from one platform to another. Our hosts, Sandra and Loomy, took pho-

tos, told stories and created camaraderie for our group that made our fun complete. Despite this frivolity, however, they never once took their eyes or hands off our safety equipment. We zipped across an Alaskan lake and had only to worry about the wind in our hair and our reflections below. The rain began just as we loaded the van back to town, and although the company will zip in any weather except dangerous winds, we were glad to have had our zip on a cool, dry summer morning. Our guides explained that summer is over when the fireweed is finished blooming. This glorious calendar plant gets its name from its resilience after wildfires; it is always the first plant to return, blooming from the bottom to the top of long stalks. When the hot -pink blooms on the top come out, it's time for summer to end. We were in Talkeetna just as the last bright blossoms were beginning to fade. My husband and I are both pilots, and we spent much of the rest of that day knocking around the local airports. We admired airplanes and talked to people who told us about the history of Talkeetna as an important aviation stopping point. It is from here that people are taken up to hike Denali or to land on its glaciers for a thrilling few minutes. Rescue missions are an important part of the airports here, but sightseeing is happily more frequent. Infamous bush pilot Don Sheldon developed the art of glacier landings from the Talkeetna airport, and he flew rescue and supply missions out of Talkeetna, too, in the mid 1900s.

Across the street from the airport is an old cemetery with chilling reminders of how remote and dangerous Alaska can be. Old propellers stick up from the ground to serve as tombstones of fallen pilots, and a wellmaintained wall of plaques names every person who has lost his or her life on Mount McKinley and the Alaska Range. Mountain hikers have to check in at the ranger station in Talkeetna, and more than 1,000 come each year to face the challenges of Denali. With the rain coming down at a steady clip the next morning, we downed our homemade breakfasts - B&Bs are wonderful for this - and showed up at Mahay's Jet Boat Adventures. Reviews online had me curious. The two words that kept reappearing in them were "amazing" and "boring." Which would it be? We checked in and were shown on a map where our boat would take us. Talkeetna sits at the confluence of three rivers, and natives used to store their fish here; the name of the town comes from this bounty and literally means "place where food is stored near the river." The map showed the other rivers that merge at this point to make the Big Susitna that flows on down to the Cook Inlet and out to sea. Our five-hour tour would take us from the confluence up into the Susitna and ultimately into Devil's Canyon, where Don Sheldon once bravely landed a floatplane to rescue Conservation Corps workers from high rapids when their exploration vessel had smashed to pieces. But first we had to get to our boat. A short bus ride away, we wandered through the woods with the man who designed the boats, although he kept this detail humbly to himself. He is one of only two men who have succeeded in navigating the high rapids of Devil's Canyon, and he designed steady, strong, high-powered jet boats so that others can enjoy the thrill, too. He passed us over to our crew, and we were off. Capt. Isreal Mahay and his naturalist partner, Jennifer, shared details and history about the rivers as we launched, and they paused the boat periodically to point out wildlife and tell interesting and relevant stories. Mahay, for example, is the son of homesteaders who came to Alaska in the 1970s to stake their claim. The eventual birth of their son forced

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Mahay's parents into town with running water and electricity, but the family's love of the area never faded, and they have been on this river ever since. We could see Mahay's love of Alaska, the river and Talkeetna radiate in his warm smile. As we moved deeper into the wilds, Mahay reminded us that we were completely off the grid. For more than three hours we had no cell service, and the nearest roads were many miles away. In some spots we could see the flag-stop railway that is used by people in the bush to get into town when they don't have access to roads. Deeper and deeper we went into the untamed wilderness. Trees scarred by spring ice floes bent into the water, glacial flour clouded the waves, and waterfalls splashed down rocky walls into the river. Our guides pointed out bald eagles, and we spotted a bear cub swimming across the river. In another spot, a bear was fishing for her dinner. "I want people to know what we are doing and how remote we are out here," explained Mahay. Mist hung on the Talkeetna Mountain Range to our right, and the air was crisp and clean when we opened the windows of our dry, cozy vessel. When asked how anyone could find this natural beauty boring, Mahay was truly puzzled. Perhaps we are too addicted to high stimulation video games and movies, and the instant gratification of cell phones and microwave meals. To be off the grid even for a few hours was both relaxing and stimulating. But for the adrenaline junkies, just wait -- there's more. At the upper end of the Susitna journey are Class 5 rapids, and this boat is made to handle them. Mahay expertly guided our group into strong rapids, where he held the boat steady so guests could snap photos of the raging water from dry safety. Once finished with the photo op, he spun the boat around, and we wooshed and splashed through the wild rapids back down the river. "Every day I feel like I'm taking people on a big adventure -- 'cause that's what we're doin!" Mahay beamed; I believe he was as delighted with the adventure as we were. After a box lunch served as we shot back down the river, we stopped for a nature hike that included a replicated trap-

per's cabin and native encampment where we learned how the smoked fish from this abundant area was stored in a pit lined with sticks and birch bark. Our guide carried a gun in case we ran into an unruly bear, but we emerged unscathed. Unfortunately, this part of the tour was not off the grid, and angry cell phones were beeping, chirping and pinging as they demanded the attention of people who had ignored them for the previous few hours. In an age of pounding video games, cell phone addictions and constant stimulation, our trip to Talkeetna offered us an opportunity to fly through the trees on a cloudy morning and delve into the wild for one afternoon of adventure. Boring? Never. How can wild nature, untouched by man, be boring? We had experienced more than just a view through the trees or a boat ride; we'd had a trek through time into the wilds of Alaska; boreal forests, raging rapids, wild bears and a nature hike were just the icing on the cake. WHEN YOU GO The drive from Anchorage is about two hours, so rent a car and plan to stay a while. Days are busy with tourists from buses and cruise ships, but evenings are quiet and peaceful. Be sure to drive Hatcher Pass between Palmer and Willow if you have time for a scenic route -- but beware that most of it is a gravel road through alpine meadows and eye-popping views. There are many B&Bs in Talkeetna. Ours had panoramic views of the Alaska Range from almost every room. Denali Overlook Inn: 907-733-3555 or www.denalioverlookinn.com. Denali Zipline Tours: 907-733-3988 or www.denaliziplinetours.com Mahay's Jet Boat Adventures: 907-7332223 or www.mahaysriverboat.com K2 Aviation: 800-764-2291 or www. flyk2.com Mountain High Pizza Pie: 907-7331234 or www.pizzapietalkeetna.com Wildflower Cafe, where the owner is a former presidential chef: 907-733-2695 or www.talkeetnasuites.com Denali Brewpub: 907-733-2537 or www.denalibrewingcompany.com West Rib Pub and Grill: 907-733-3663 or www.westribpub.info

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