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M A G A Z I N E
• September & October 2018 •
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HEALING BEGINS HERE.
I don’t want to leave this world the way we found it. – Lee Riley, MD, Breast Cancer Expert
As a father of three daughters, Dr. Riley is determined to make it better. It’s why he is at the forefront of research, works to ensure the best clinical trials are available and it’s why he treats every patient like family. Hope begins here... because healing begins here. View Dr. Riley’s story at cancer.sluhn.org.
MONROE’S NEWEST CANCER CENTER September / October 2018 Pocono Family Magazine © | 3
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Pocono Magazines, LLC PUBLISHING
Pocono Living Magazine© & Pocono Family Magazine© 1929 North Fifth Street Stroudsburg, PA 18360 570-424-1000 pmags@ptd.net www.poconomagazines.com PUBLISHER/EDITOR Larry R. Sebring ASSISTANT EDITOR Samantha J. Holbert ACCOUNT REPRESENTATIVES Samantha J. Holbert, 570-856-7578 Linda St. John, 570-856-8155 Linda Zak, 484-264-7915 MAGAZINE DESIGN Smart Blonde Creative WEB DESIGN Smart Blonde Creative FOOD & WINE EDITOR Avize Batalova GRAPHIC DESIGNER Brian Hunter Rebecca Sebring
PHOTOGRAPHY & ART Veronica Murray Andrei Protsouk David Sandt Lisa Newberry James Chesnick James Smeltz Marlana Holsten Matt Siptroth William McKee Barbara Lewis Linda Zak Nancy Tully Maritza McFaline Vinzon Lee
CONTRIBUTING WRITERS Roseanne Bottone Jamie Bowman Kimberly Blaker Kathy Dubin-Uhler Marty Wilson Amy Leiser Samantha J. Holbert William M. Williams Kevin Conroy Janet Mishkin Suzanne McCool Allison Mowatt INTERN Rebecca Sebring, Susquehanna University
Pocono Living Magazine and Pocono Family Magazine, two regional publications filled with articles, features and photography exploring and capturing the real Pocono Mountains living experience. Our publications can be found at many locations throughout the Pocono Mountains region, and are available by subscription.
4 | Pocono Family Magazine © September / October 2018
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The information published in this magazine is believed to be accurate, but in some instances, may represent opinion or judgment. The publication’s providers do not guarantee the accuracy or completeness of any information and shall not be held liable for any loss or damage, directly or indirectly, by or from the information.© 2016 Pocono Magazines. All rights reserved. No part of this publication may be copied, reproduced or transmitted in any form or by any means without the expressed written permission of the publisher.
WHAT’S INSID
WHAT’S
INSIDE 6
6
FAMILY
• 10 Parenting Tips
EDUCATION 10
• 5 Tips for Classroom Performance
TRAVEL 14
18
18
22
26
26
30
36 40
44
40
• School Bus Safety
PETS
• Your Cat's Scratch
55+
• Fit Over Fifty
FOOD
• Sweet After School Snack
FINANCE
• Buying Power of Women
HOME & GARDEN • 5 Yard Updates • Home Energy Savers
HEALTH
• Teen Sleeping
COMMUNITY 48
• In & Around the Poconos September / October 2018 Pocono Family Magazine © | 5
Family
10
Parenting Tips for Ages 0 to 5 By: Kimberly Blaker
Being the parent of a baby, toddler, or preschooler has so many rewards – and those rewards are well earned by the numerous trials parents must contend with at every stage. Let the following tips guide you through some of the challenges you're likely to face.
1.
Just one spoonful, please. Getting young children to take a spoonful of nasty, bitter tasting medicine is a nightmare most parents have experienced. So hide the taste by mixing it with yummy strawberry or chocolate syrup.
2.
Potty training challenge. Rewards work wonders with potty training. Fill a bowl or basket with small prizes your toddler can choose from each time your child uses the toilet or potty chair. Keep it interesting by using a variety of prizes. Some ideas for inexpensive rewards include happy meal toys, stickers, gumball machine prizes, bite-size candy bars, mini Playdough containers, markers, or anything your toddler finds intriguing.
6 | Pocono Family Magazine Š September / October 2018
Photo courtesy of Shutterstock September / October 2018 Pocono Family Magazine Š | 7
3.
Hair washing horrors. Most youngsters love bathtime play. But when it comes to getting their hair washed, you'd swear you're sending them through a torture chamber. The issue is, young children hate water running down their faces. The solution is to fill the tub only 3 inches deep with water. Then roll up a rubber bathtub mat. Have your child lie on their back with the rolled up mat underneath the neck. This keeps your child's face above water level while your child's head is tilted back. So the water runs away from your child's face when you rinse. Once the hair is washed, fill the tub a little more, and reward your child with playtime.
"Calmly tell your child you're leaving the room and will return when your child calms down. "
4.
Binky battle. Are you beginning to question whether your toddler or preschooler will be heading to school with a pacifier in their mouth? Fortunately, this battle is far less challenging than parents anticipate. If your child seems really dependent on it, the best approach might be to wean your child gradually. Make a new rule that your toddler can only have it at nap time and bedtime. The bonus is your toddler may be much more cooperative about naps and bedtime in order to have the pacifier. Once your child has had time to adjust to being without the binky during the daytime, move forward with the final step, and eliminate the pacifier altogether.
5.
The hellacious temper tantrum. It isn't a pretty picture, I know. As a result, parents resort to a variety of tactics to bring tantrums to a halt. But as long as you aren't in public and your child isn't behaving aggressively, the best choice is often to ignore it. Calmly tell your child you're leaving the room and will return when your child calms down. Then just walk away. This lets your child know the tantrum isn't going to help your child get their way. It also helps you to keep your cool and prevents you from caving in to your child by removing yourself from the situation.
8 | Pocono Family Magazine Š September / October 2018
6.
You win some; you lose some. When playing games with preschoolers, it's tempting always to let them win. No parent likes to see their child disappointed, or worse, storming away. But teaching your child to accept losing is essential to your child becoming a good sport. The next time you play a board game, allow your preschooler to lose, and teach your child to shake the winner's hand. Tell your child 'good game,' and praise your child for handling the loss well.
7.
Eek! Germs. It may seem counterintuitive, but don't be a germaphobe around your young child. Kids need exposure to germs to build up their immune systems. This doesn't mean you should intentionally expose your child to the flu or allow your toddler to crawl around on the dirty bathroom floor. But to a reasonable degree, allow your baby or child exposure to dirt and bacteria. Don't panic if your toddler happens to eat a cracker that fell on the living room floor. Also, get your baby or young child out of the house for exposure to other people regularly. Studies have found children exposed to infections earlier on build immunity and are less likely to be affected by exposure as they grow.
8.
Can I have my bed back, please? There's much debate over the issue of cosleeping. But most experts agree, it's really up to the preference of parents. There are benefits and drawbacks for children and parents alike. Often, though, cosleeping becomes a ritual parents never really intended. Once it begins, it's a challenge to get a child back to sleeping in their own bed. To recover ownership of your bed, tell your child "you're a big girl (or boy) now, so it's time to sleep in your own bed." Then, as Meri Wallace LCSW, in "6 Steps for Getting Your Child to Sleep Alone," suggests, sit in a chair right next your child's bed to keep your child company. Over the course of a few days, gradually move your chair further from your child's bed. Then, as your child grows more comfortable, say you're going to the bathroom or kitchen but that you'll be right back. Do just as you promised. Eventually, your child will adjust to your absence and be able to go to bed alone.
9.
Sleep, baby, sleep. As a new parent, it's a learning process to figure out how to get your baby to sleep, especially after nighttime feedings. One of the best techniques is swaddling your baby because that's what your baby experienced in your womb. Start with laying the blanket out flat in a diamond, then flap the top corner over about 4 or 5 inches. Next, lay your baby on the blanket with the base of its head at the edge of the flap. Now flap the right side over your baby. Then fold up the bottom corner over your baby. Finally flap the left side over and wrap it around, so your baby is comfortably snug.
Dr. William Martin ChiropraCtiC It’s Easier to Stay Well than to Get Well Maintain your Health through Chiropractic
10.
Just one more bite of veggies, please. There's no doubt vegetables top the list of children's most-unedible foods' list. That's because many vegetables have a slightly bitter taste in comparison to other foods. There are two ways to overcome this. First is to make vegetables more palatable by adding sugar, salt, or fat. This gives veggies the flavors children, and adults, often crave. If you choose this method, just don't overdo the added ingredients to keep it healthy. An alternative approach is to reduce the sugary, salty, and fatty foods in your child's diet. When the palate isn't used to these additives, vegetables tend to taste better. Keep in mind, children still need a healthy amount of fat in their diets. But by and large, the American diet, even for children, is far more fatty than necessary. •
About the writer.. Kimberly Blaker is a parenting and lifestyle freelance writer. She also writes a blog, The Young Gma's Guide to Parenting at www.theyounggma.com
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| 9
Education
10 | Pocono Family Magazine Š September / October 2018
TO AID PERFORMANCE
IN THE CLASSROOM
With all the stress of a new school year, it can be difficult for students to readjust to a healthy routine, but many experts agree that sleep is among the most important parts of that routine. Numerous studies demonstrate that children who sleep better learn better.
Photo courtesy of Getty Images
5 Tips While you're busy shopping for pencils, book bags and notebooks, remember that a good night's sleep should also be at the top of your list this season. Make the transition easier with these five tips from Dr. Sujay Kansagra, director of Duke University’s Pediatric Neurology Sleep Medicine Program and a sleep health consultant for Mattress Firm.
September / October 2018 Pocono Family Magazine Š | 11
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EASE INTO EARLIER BEDTIMES For many children, the sudden shift to an earlier bedtime and wake-up call can pose a big challenge. Children who were accustomed to falling asleep later at night during the summer will have to slowly adjust their body clocks to move bedtime earlier during the school year. To ease children into the earlier sleep schedule, start moving bedtimes earlier by 10-15 minutes each night until reaching your end goal.
ENSURE A COMFORTABLE SLEEPING ENVIRONMENT Pay attention to factors like lighting and noise. It may be necessary, especially early in the school year when the days are still long, to add blackout curtains to help block bright light. If noise is a factor, consider adding some soft background music or a sound machine to serve as a buffer so other noises are less intrusive.
BE SURE THE BED IS UP TO TASK Another environmental consideration is the bed itself. Mattresses are not always top-of-mind as you consider backto-school shopping, but when sleep can have such an impact on your child's educational performance, the right mattress can help ensure students are getting quality zzz’s at the start of a new school year.
AVOID BRIGHT LIGHT PRIOR TO BEDTIME Aside from your window, there are also other sources of light that can affect sleep. Several studies have shown that excess screen time just before bed can have a negative impact on the brain’s ability to transition into sleep mode. Try curbing screen time well before bedtime, or if your child must use screens, engage the night-reading feature, which alters the hue of the light for less impact. 12 | Pocono Family Magazine © September / October 2018
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A routine performed 20-30 minutes prior to bed every night can subconsciously ease children’s brains into sleep. A ritual that involves bathing, brushing teeth, talking about the day’s events, discussing what’s ahead for tomorrow and quiet time with a book are all ways to unwind together and slow down those active minds for a transition toward a peaceful night’s rest.
Remember that sleep is vital for memory retention and cognitive performance. Without it, children may experience behavioral problems and other difficulties in school. Find more resources to help improve your kids’ sleep, including tips on how to purchase a new mattress, at DailyDoze.com. •
Courtesy of Family Features September / October 2018 Pocono Family Magazine © | 13
Photo courtesy of Getty Images
Travel
School Bus
SAFETY
101 14 | Pocono Family Magazine © September / October 2018
F
or millions of school-age children in the United States, each day begins – and ends – with a bus ride. While the school bus is the safest way to travel to and from school, according to the National Association of Pupil Transportation (NAPT), it’s important for parents to teach their children how to stay safe in and around the school bus as obstructed views, distracted drivers and more can put kids at risk. These tips from the experts at NAPT and the Propane Education & Research Council (PERC) provide parents with some additional measures to take and lessons to teach to increase safety going to and from the bus, and even during the ride.
Before the Bus Arrives
• Ensure backpacks are packed securely so papers and other
• Instruct children to never throw things on the bus or out
items don’t scatter as the bus approaches.
the windows and to never play with or block emergency exits.
• Create a morning routine that puts kids at the bus stop
• Remind kids that just like when riding in a car, loud
• Encourage children to wear bright, contrasting colors so
Leaving the Bus
five minutes before the scheduled pickup time. This helps avoid a last-minute rush, when safety lessons are easily forgotten, and ensures kids are safely in place for boarding.
they can be seen easier by drivers.
• Walk young children to the bus stop or encourage kids
to walk in groups. There is safety in numbers; groups are easier for drivers to see.
• If kids must cross a street, driveway or alley, remind them to stop and look both ways before crossing.
•
Verify the bus stop location offers good visibility for the bus driver; if changes are needed, talk with nearby homeowners or school district officials to implement changes. Never let kids wait in a house or car, where the driver may miss seeing them approach the bus.
• Remind children that the bus stop is not a playground.
Balls or other toys could roll into the street and horseplay can result in someone falling into the path of oncoming traffic.
• Instruct children to stay at least three steps away from the road and allow the bus to come to a complete stop before approaching it.
On the Bus Ride
noises are off limits so they don’t distract the driver. That includes cellphones and other electronic devices; instruct children to put them on mute or use headphones.
• Remind children to look before stepping off the bus. If
they must cross the street, teach them to do so in front of the bus by taking five big steps (approximately 10 feet) away from the front of the bus, looking up and waiting for the driver to signal that it is safe.
• For parents who meet their kids at the bus, remember that
in their excitement kids may dart across the street. Eliminate the risk by waiting on the side of the street where kids exit the bus.
• Make the bus ride part of your daily “how was school?”
discussion. Encourage kids to talk about the things they see and hear on the bus so you can discuss appropriate behaviors and, if necessary, report any concerns to school administrators. As bullying is prevalent and buses are no exception, ask your child to tell you about any bullying they observe, whether against another child or themselves, and talk about how to shut down bully behaviors. For more information and additional school bus safety tips, visit BetterOurBuses.com.
•
An Alternate Form of Transportation
• Teach safe riding habits: stay seated with head, hands and
Many school districts are moving away from diesel buses in favor of buses powered by an alternate fuel, like propane, which offers numerous benefits for school districts and their students.
When boarding the bus, items can get bumped and dropped. Caution children that before picking anything up, they should talk to the driver and follow instructions to safely retrieve their possessions.
feet inside at all times; keep bags and books out of the aisle and remain seated until the bus stops moving.
September / October 2018 Pocono Family Magazine © | 15
In fact, school buses powered by propane transport approximately 928,000 students to and from school every day at more than 840 public and private school districts in 48 states, according to a vehicle registration report compiled by PERC using IHS Polk new vehicle registration data. “There’s a lot to like about propane school buses for community stakeholders and school officials, and school districts across the nation continue to take notice,” said Michael Taylor, PERC director of autogas business development. “Compared to other fuels, propane school buses are quieter and offer reduced emissions. Plus, they cost less for the district to operate, so schools can put more money back into the classroom where it helps students most.”
Safety Among the numerous safety advantages propane school buses provide, engines powered by propane are noticeably quieter than diesel engines, which can help ensure a safe 16 | Pocono Family Magazine © September / October 2018
ride. Plus, just like all buses, propane buses are crash tested to ensure they meet U.S. Federal Motor Vehicle Safety Standards for side and rear impact. In addition, an automatic shut-off valve prevents the flow of fuel to the engine when it’s not running, even if the ignition is turned on.
Cleanliness The World Health Organization and the Environmental Protection Agency have identified diesel engine exhaust as a carcinogen, which can cause short- and long-term health effects. With the emergence of alternative fuels like propane, which provides a clean emissions profile compared with diesel and gasoline buses, there is decreased risk of exposing young passengers to harmful particulate matter that can be found in the exhaust in older diesel buses, which can escalate breathing-related issues and aggravate asthma.
Cost-Effectiveness Financially, propane buses provide school districts with the lowest total cost-of-ownership compared to other fuel types, according to PERC. Even as gas prices continue to fluctuate across the country, propane consistently costs less per
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“There’s a lot to like about propane school buses for community stakeholders and school officials, and school districts across the nation continue to take notice”
gallon than diesel and gasoline, by as much as 50 percent, which saves districts significant money on fuel costs. They also require less maintenance over the lifetime of the vehicle, saving additional money on upkeep. Savings on transportation can help keep more money in the classroom helping students learn. Start a discussion with your children’s school district about exploring a switch from diesel buses to cleaner alternatives by first downloading resources including fact sheets, videos, a toolkit and more at BetterOurBuses.com. • Courtesy of Family Features September / October 2018 Pocono Family Magazine ©
| 17
Pets
scratch Your Cat's
Has Met Its
MATCH
WHY CATS SCRATCH & HOW TO SAFELY STOP IT
E
ver since the day the first feline became a house cat, destructive cat scratching has plagued owners. All the affection and loving care owners shower upon their cats can feel like wasted energy when the thanks they get looks more like hatred: shredded furniture, carpet and curtains. It's a normal human response to be angry or frustrated about damage inflicted by cats' scratching, but equally normal is a cat's need to scratch. Cat scratching is a behavior that fulfills both physical and emotional needs. Cats scratch to stretch their bodies, maintain their hunting and climbing skills, groom their claws and mark their territory, showing they're in a safe space. However, these behaviors cats exhibit to establish a safe living space can be anything but pleasant for their human companions. This can lead frustrated owners to take drastic measures to modify behavior, but those decisions can be risky, especially when it comes to a permanent and potentially harmful practice like declawing. Many pet owners believe that declawing their cats is a harmless and quick fix for unwanted scratching, similar to trimming one's nails. However, if a declawing procedure were performed on a human being, it would be like cutting off each finger at the last knuckle.
18 | Pocono Family Magazine Š September / October 2018
Photo courtesy of Getty Images September / October 2018 Pocono Family Magazine Š
| 19
"Not only does the practice cause pain, it removes an important self-defense tool and the surgery itself poses risks related to anesthesia and infection," said Dr. Valarie V. Tynes, president of the American College of Veterinary Behaviorists, licensed veterinarian and veterinary services specialist at Ceva Animal Health. "All of this can lead to behavioral issues that may be worse than a shredded couch." Declawing is an irreversible measure to address a normal behavioral issue in cats. Declawed cats may be less likely to use a litter box, more likely to bite and the disruption of the natural scratching behavior can cause lasting physiological problems. That sentiment is echoed by national organizations such as the American Association for Feline Practitioners, which deems the practice of declawing an ethically controversial procedure that is not medically necessary in most instances. In fact, declawing cats is now illegal in several U.S. cities.
5 Humane
Alternatives to Declawing There are numerous safe and painless alternatives to declawing, including these ideas from the pet behavior experts at Ceva Animal Health:
redirecting cats to scratch in the right place. Cats are attracted to the drug-free, naturally derived product and will feel compelled to scratch where it's applied, leaving that chair or couch alone. "Cat owners can now have damage-free home decor without putting their cats through the stress and potential physical harm of the painful declawing procedure," Tynes said. Reinforce off-limits areas. Cats are highly tactile, so applying textured materials like double-sided sticky tape or rough, crinkly aluminum foil to areas you don't want scratched can be an effective deterrent. Consult a behaviorist. Not all cases have easy answers, but an expert with experience in animal behavior can provide guidance based specifically on your cat's personality and circumstances to help create a custom solution. Eliminate negative reinforcements. Avoid punishing your cat for undesirable behavior. This includes shouting, spraying with water or swatting your cat. Punishment can increase stress and anxiety. It can make the problem worse and may even make your cat afraid of you. •
Courtesy of Family Features
Routinely trim nails. Regular nail care is an important part of general care and hygiene for your cat, but it can also help prevent scratching damage by eliminating the sharp, destructive claw tips. Properly trimmed nails are less likely to snag or split, and cats with well-trimmed nails are less likely to resort to scratching as part of their own self-grooming rituals.
DIY
Create scratch-friendly zones. Keeping cats from scratching areas you don't want them to bother is far more likely if you provide areas where they can scratch at will, such as scratching pads and posts. Pair these scratching areas with a product such as Feliscratch by Feliway, which is clinically proven to prevent destructive scratching by
1.
20 | Pocono Family Magazine Š September / October 2018
scratching post
Designating a spot for your cat to safely scratch is one of the most effective ways to minimize damage to your possessions. A homemade scratching post is a quick and easy project. Cut foot-long length of 4-by-4-inch wood and a 1-foot square piece of plywood. The exact sizes can vary, but these are good starting points that you can adjust up or down, depending on your space.
2.
Sand away splinters and rough edges.
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3.
Add a sturdy fabric wrap or paint to lend aesthetic appeal to the plywood base.
4.
Wrap the post tightly with heavy-gauge rope or carpet scraps (or both), securing tightly with glue and reinforcing with a staple gun.
5.
Securely attach the post to the base using a long bolt.
6.
Place the post in an area your cat enjoys spending time, and consider adding a pheromone therapy spray to attract your cat to the post. September / October 2018 Pocono Family Magazine Š | 21
Photo courtesy of Shutterstock
55+
"Design a program best for your goals and educate about form, function and strength while reducing the risk of injury.�
22 | Pocono Family Magazine Š September / October 2018
fit Over
F ifty
By: Kevin Conroy
With one life, why squander it?
When it comes to aging, I can take whatever my body hands me or I can take control and hand it back. Andrew Herbert, Health and Fitness Manager at Retro Fitness in Stroudsburg, PA, puts it this way, “Health is for the long run. Whether they’re fifty, sixty, or seventy, people can still do what they love for the rest of their lives.” By my mid-fifties I was overweight and got little real exercise. One day I started running; walk-jog wheezing around the block was more like it, but in a few months I ran five miles at a clip, wearing a smile afterwards that came from inside. Aerobic exercise like running produces weight loss, but consumes muscle in the process. By the time I lost fifty pounds I looked like a coat-hanger inside my shirt. “There’s no cookie cutter start,” explains personal trainer Anthony McGlynn, also of Retro. “Everyone’s response is individual.” Resistance training in the form of weight lifting and elliptical machines will help a body lose fat while preserving or increasing muscle mass. That’s important. If I wanted to have a decent life I had to keep up my strength. I hired a personal trainer who sweat me for a month, and I
was on my way to beating back the vagaries of aging. After five steady years of working out I’m not sporting six-pack abs or have biceps tearing out of my sleeves, but I’m not embarrassed by the mirror, either. And I feel better than I did in my forties. Each person is different: different body type, different level of fitness, a different level of health, so if you want to give it a go, here are some important thoughts from health professionals, and few things I learned, that you can use when you decide to rip into it.
Have a plan! Get a checkup and discuss your aims with the doctor. “Yes, find out where you’re at before stressing yourself,” says Pocono Family YMCA Sports Director James Ellison. “Build a program from the doctor’s wishes,” he adds. “Know where to start.” Okay. Are you going to walk into the gym to do a few bicep curls, then wander around for twenty minutes? Don’t be that guy. September / October 2018 Pocono Family Magazine © | 23
Establish a plan of action before you begin. You can search online for workouts, but there are a lot of good reasons to invest in a personal trainer. Pilates instructor and personal trainer Pat Zaso of Pocono YMCA says a trainer will “… design a program best for your goals and educate about form, function and strength while reducing the risk of injury.” When goals are reached, she adds, a PT will reeducate and supply the motivation to continue.
Be Sensible The FDA has issued warnings that many supplements are useless and some may be harmful. “Eat properly,” says Ellison. What people should know is, it’s “Diet,” says Zaso. “It’s eighty percent diet.” Are you going to gulp sugary sport drinks full of useless calories? You won’t be glad you did. Michelle Obama had it right. Drink more water; let your body respond to the natural good you are doing for it.
Expect the Unexpected Both good and bad. Expect to gain strength, lose flubber, and have more energy. Expect setbacks and crummy workout days. They don’t mean a thing… everybody gets them. Make workouts a priority in your daily life, and expect disruptions to your gym schedule: holidays, illness, weather, but always find time for an alternative. Use workout bands or take a hardy walk, or do as Zaso suggests and search YouTube for a mini workout.
Expect the Inevitable If you’re doing it right you will experience pain, but there’s a difference between pain and suffering. Pain is certain when we work out; suffering is optional baggage. Suffering includes: feeling sorry for yourself, complaining too much, and general agonizing. 24 | Pocono Family Magazine © September / October 2018
Actually, workout pain feels, well, pretty good. Many studies show pain releases the endorphins responsible for feelings of well-being. “It’s an acquired taste,” says McGlynn. “Not everything that hurts is bad.”
Set Goals for Yourself Don’t compare yourself to others, especially those 24-yearold bucks working out next to you. Establish a cycle of success by setting gradually increased workloads. Push yourself as hard as you reasonably can, but thinking you will bench press 225 pounds within a month? That’s crazy. Crazy, overreaching goals spell quit quicker than anything else. Be okay with anything you accomplish because, after all, you’re in there doing it.
Get Motivated & Stay That Way This is tricky, because there will be times when you have no motivation. Tell that voice: “STOP!” when it says you don’t need a workout. Going to the gym when you don’t want to is what separates the winners from the losers. Exercise motivates you in daily life, and that includes getting more exercise, believe it or not. Exercise stimulates the central nervous system, alleviates anxiety and depression, enhances learning and memory, and protects from stress. And that’s only the brain. Aerobics can cut the risk of heart disease in half. Regular activity slows the aging process and may lengthen lifespan, changes the body composition of muscle-and-fat to what we want: more muscle, improves microbiome (gut) health, leading to a stronger immune system, lower inflammation, and better weight control. Keep these things in the back of your mind when you get the urge to give up. Mix it up! Do cardio and resistance training, swim, get on the elliptical, add group exercises or spin classes. Find something you enjoy and it won’t be a slog.
Thinking about getting back into shape now? Start moving. Take the stairs, park far away from the store, get up and take a short stroll every hour or two. And start shopping around for a gym. I respect what Ellison says: “You have one life, don’t squander it. You are the king of your own domain. You can do something about it.” •
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PERSONAL CARE HOME • Assistance with Tasks of Daily Living • Delicious Home-Cooked Meals • Extensive Entertainment, Social & Wellness Programs • Medication Management • Family Atmosphere • A Scenic, Country Setting
About the writer
Kevin Conroy was born in New York but raised in Barrett Township, Kevin Conroy attended East Stroudsburg State College as a townie majoring in fine art. After college, Kevin served a two-year apprenticeship with the American Culinary Federation and studied advanced baking at Culinary Institute of America. Kevin is a chef, pastry chef, artisan baker, culinary arts instructor, writer, and business owner. He writes on a wide array of topics for newspapers, magazines, trade journals, and blogs.
1026 Scenic Dr, Kunkletown, PA 18058 Route 534 at the Village of Jonas www.getzpersonalcare.com • (570) 629.1334
September / October 2018 Pocono Family Magazine © | 25
Photo courtesy of Family Features
Food
26 | Pocono Family Magazine Š September / October 2018
sweet & simple After-School Snacking With school back in full swing, the days will be full, packed with classes, homework and after-school sports, music and other extracurricular activities. To make the most of all these endeavors, it's important to eat well to sustain the critical energy and focus required throughout the day. Smart fueling includes keeping nourishing snacks such as heart-healthy grapes on-hand - whether at home, in the car or coming off the field. Fresh California grapes - simple, convenient and nutritious - can make for a delicious snack on their own. Available in three appealing colors - red, green and black crisp, juicy grapes can add a tasty touch when hunger calls for an afternoon energy boost. Grapes also pair well with crackers, cheese and nuts for other snack combos. Yet another way to enjoy fresh grapes is to blend them with other fruits and vegetables to create smoothie bowls, a nutritious option to help ensure that a variety of healthy ingredients are part of a balanced day. Smoothie bowls work well as a snack or even a quick breakfast, and also provide a way for parents to introduce their kids to new, healthier bites. This Grape Smoothie Bowl is fresh, flavorful and full of sweet grape taste for a quick fix that can leave bodies fueled and ready to take on the rest of the day. Find more information and snack ideas at GrapesfromCalifornia. com.
Grape
SMOOTHIE BOWL
Prep time: 10 minutes Servings: 2
ingrediants
• 1/2 avocado • 2 medium bananas, sliced and frozen • 1 cup packed baby spinach • 2 cups green California grapes, divided • 1 cup unsweetened almond milk • 1 piece fresh ginger (1-inch length), peeled and sliced (optional)
• pinch of salt • 1 tablespoon chia seeds • 1 1/2 tablespoons toasted coconut chips
28 | Pocono Family Magazine © September / October July / August 2018 2018
directions
m -8p am y!! 8 n da Ope ever ting! Sea ide s ek Cre Hot Dog & Slice of Apple Pie always $2.95! Over 30 Flavors of pies baked fresh daily No High Fructose Corn Syrup!!!
Fruit Pies, Burgers, Pot Pies, Sandwiches, Pastries, Gifts, Jams & Jellies
In blender, combine avocado, bananas, spinach, 1 cup grapes, almond milk, ginger and salt; blend until smooth. Pour into two bowls. Halve remaining grapes and place on top of smoothie bowls along with chia seeds and coconut chips.
www.VillageFarmer.com
1/2 mile off of Rt. 80 exit 310 GPS Broad St. Delaware Water Gap 570-476-9440
Nutritional information per serving: 370 calories; 5 g protein; 66 g carbohydrates; 13 g fat (32% calories from fat); 3.5 g saturated fat (9% calories from saturated fat); 200 mg sodium; 10 g fiber.
Courtesy of Family Features
Classic American Fine Dining Wednesdays Pasta & Live Music! Fridays
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September / October 2018 Pocono Family Magazine © | 29
Finance
Women THE BUYING POWER OF
Woman’s Role in Shaping the Economy & Business World
Photo courtesy of Shutterstock
By: Kimberly Blaker
30 | Pocono Family Magazine © September / October 2018
W
omen today account for or influence a significant percentage of all buying decisions. As a 2013 Nielsen consumer report reveals, American women wield a whopping $5 trillion to $15 trillion in buying power annually. This statistic reveals the crucial role women play in keeping the economy afloat—in good times and in bad.
"The surge in do-it-yourself remodeling, women are fast becoming one of the big spenders in tool departments and home improvement aisles."
As a result, many businesses have taken heed. Still, plenty of industries and companies remain behind the times when it comes to treating women as major consumers. They fail to see the power this segment possesses. For example, most women can attest to occasions when their gender has negatively affected the service and attention they received. Additionally, women are still taken advantage of because of their lack of or perceived lack of knowledge in certain industries. Women, however, have become increasingly educated consumers, and businesses that don’t recognize this are learning the hard way. Many women, offended by these biases, walk away from a purchase and go elsewhere, demanding to be treated with respect. Advertising and marketing specialists are also catching on. Advertising that stereotypes women and marketing geared specifically to male audiences doesn’t set well in the minds of women today. Stereotyping and the absence of recognizing women as potential consumers for traditionally male products is off target, offensive, and fails to give these large consumers the information they need.
September / October 2018 Pocono Family Magazine © | 31
Photo courtesy of Pixabay
House & Home It's probable women today account for much more than half the spending on household goods and personal items. That's because they take more interest in shopping for these items, especially non-essentials. Women control most of the spending not only on décor, linens, and kitchen gadgets, but furniture, cabinetry, carpeting, lighting, and more. Furthermore, women play a major role in the purchase of real estate, the biggest investment most families make. Also worth noting, according to a 2014 report by the National Association of Realtors, 16% percent of homeowners are now single women as opposed to only 9% of homeowners being single men. Married women also markedly influence real estate decisions. According to David Powers Homes of Houston, Texas, couples ultimately agree on the purchase together. 32 | Pocono Family Magazine © September / October 2018
"Women, however, have become increasingly educated consumers, and businesses that don’t recognize this are learning the hard way."
Yet research conducted by the company found women make almost 80 percent of the home-buying decisions in the company’s $180,000 to $500,000 price range. When buying a home, men and women each look for certain features. Women are most concerned with floor plan and design and how these factors will accommodate their lifestyle. Specific features of importance to women include large closets, kitchen space and design, space needs, and overall comfort. Men focus mainly on technology, energyefficiency, and garage functionality.
Probably one of the most under recognized areas of women’s buying power, however, is in the tool and home improvement industry. With the surge in do-it-yourself remodeling, women are fast becoming one of the big spenders in tool departments and home improvement aisles. Kimberly Stevens, staff reporter for The Wall Street Journal explains, “We're talking buzz saws, routers and power sanders.” The growth of female tool shoppers isn’t minimal, Stevens points out. A survey by the Home Improvement Research Institute, found women are outpacing men in their involvement in do-it-yourself projects. According to a female industrial designer at Porter-Cable of Jackson, Tennessee, as reported by Daily Gist, "Women are using these tools on a regular basis.” Also increasing female tool sales has been the large increase in women working in the construction field, which has nearly doubled in the last 15 years.
Health Care Women’s voices are gaining prominence in the healthcare industry as well. Women make at least two-thirds of the healthcare decisions in U.S. households, according to Amy Ertel Bellcourt, vice president of corporate communications for MVP Health Plan. Recognizing this, healthcare systems are paying special attention by improving maternity wards and focusing a portion of their marketing on services affecting women.
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Travel Women are equally important to the travel market. They now make seventy percent of all travel decisions. They're the larger clientele of adventure travel.
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September / October 2018 Pocono Family Magazine © | 33
William H. Clark Funeral Home, Inc. The Caring Professionals
1003 Main Street, Stroudsburg, PA 18360 570-421-9000 | www.wmhclarkfuneralhome.com Gary A. Raish, Supervisor
But business travel has also seen marked growth by females. Women make up nearly half of all business travel, according to research by Judi Brownell, Ph.D., professor of Cornell University's Management & Organizational Behaviour Program. Over 75% of women traveling on business are college educated and more able than men to articulate their needs. They participate in more leisure activities while traveling on business. They're also much more likely to order room service while traveling alone. For these reasons, they have a great impact on this industry.
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While the percentage of women who own stocks still lags behind men, ample research has found women make better investors. According to an investment management firm, SigFig, women outperformed men in their investments by 12 percent in 2014.
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Another area in which women play a crucial role is the automotive industry. “Women,” according to a report by the National Institute of Automotive Service Excellence, “are not only becoming more influential in deciding what car to buy, they are also taking over the traditionally maledominated responsibility of maintenance and repair.” Women make up between 65 and 80 percent of auto repair and service shop customers. Women are also responsible for almost half of new car sales and slightly over half of used-car sales, according to Art Spinella, of CNW Research. Women influence 80% of all sales. Not to mention, says Ford Motor Marketing, 95% of women have the power to “veto” an automobile purchase.
34 | Pocono Family Magazine © September / October 2018
What women want from this industry, experts say, is not to be treated differently. They just want to be treated with respect. “Women ask more questions, inquire about details, and are more willing to look under the hood, or check out parts," says Diane Hohman, an automotive aftermarket consultant in Herndon, Virginia. So they're beginning to get the respect they deserve in this market.
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Entertainment
P&S GARAGE Servicing the Poconos since 1975
Scott Dreisbach
Women are not only spending increasing amounts on clothing, but on entertainment and electronics.
owner
570-223-8874
Furthermore, since 2010, spending on women's sports apparel has risen 76%, points out the NFL. Seventeen percent of all sports apparel is now made for women, when only a decade before it was nearly zero. In fact, an unexpected 44% of NFL TV viewers are now women.
9080 Franklin Hill Road East Stroudsburg, Pa www.psgaragepa.com
Photo courtesy of Pixabay
What this all boils down to is two-fold. Being America’s biggest consumers, women not only keep the economy from becoming stagnant during times of stability. They keep it from collapsing during recession. This means women are gaining the upper hand in the way the business industry treats them. Women aren't demanding preferential treatment, but they do expect equal treatment and respect. •
September / October 2018 Pocono Family Magazine © | 35
Home & Garden
5
yard updates you can complete in a fall weekend
36 | Pocono Family Magazine Š September / October 2018
I
f you love spending time in your yard, the end of summer can mark a period of sadness thinking about the colder temperatures and shorter days you must endure before getting back outside. One sure cure for the blues is looking forward to something fun. Get a head start on spring and use the time now to complete a project that will enhance your yard. Whether you've been wanting a patio, a zen garden or just some new flower beds, fall weekends are an ideal time to make it happen. By spring, they'll be ready and waiting for your finishing touches! With the help of rental equipment, you can get these jobs done in a fraction of the time and with much less of an
BILLY’S LAWN & GARDEN
Tips
Photo courtesy of Brand Point
Fall may be here, but there’s still work to be done outdoors. Yes, your landscaping needs some love before winter sets in. Follow these tips to ensure your lawn and garden is looking lovely come spring!
investment than purchasing expensive tools yourself. Here are five weekend projects you can complete this fall and dream about all winter.
Zen Garden:
Building a free-standing, minimalist zen garden is a simple but powerfully effective way to add beauty and texture to a lawn or patio. To get a head start in the fall, plan where you'd like to set that rectangle of tranquility in your yard. Once that's measured and marked off, you can rent a sod cutter to almost effortlessly remove the grass. Before the ground freezes, give that rectangle a stone border, and cover with a tarp. When spring comes, the foundation of your zen space will be ready and waiting for you to add plants, shrubs, gravel, lanterns and maybe a statue or two.
Even though your yard may soon be covered with snow, it still requires care. But there’s more to it than just raking leaves. Take time to fertilize your lawn with a granular winterizing fertilizer. This will help give your lawn a little head start in the spring. You should also “overseed" your lawn to fill in thin or bare spots and keep your lawn looking lush. You’ll want to make sure your lawn is mowed short before you do this so your new seeds can reach the soil and get plenty of sunlight and water. Now that your perennials have bloomed (and probably grown a lot since the spring!), you’re welcome to cut them back. Don’t worry, your ornamental grasses and hostas will be sprouting up again before you know it. It’s also safe to prune any shrubs that are in need of a little TLC. And don’t forget about your annuals; those should be pulled out at this time. Fall is also the time to plant your favorite spring bulbs, like tulips, daffodils, and crocus. You can even plant trees and shrubs this time of year, as long as they have time to establish themselves before cold weather rolls in. Please don’t forget to water! To protect plants that are susceptible to damage from snow and ice, wrap them with burlap. This will help prevent limbs from snapping in icy conditions.
See you in the spring! Edited by: Jamie Bowman
Canfield’s Pet & Farm
315 Main Street, Stroudsburg, PA 570-421-1821
Shawnee General Store Since 1859
In the heart of Shawnee on the Delaware! (570) 421-0956 542 River Road, Shawnee-on-Delaware, PA
Strunk C. Tree Service 570 - 350 - 3966
24/7 Emergency Service - Fully Insured Tree Removal - Tree Trimming - Stump Grinding Cabling - Bucket Truck Service - Landscaping
Ken’s Auto Service Center Quality Repair
With a Price bu That’s Fair
Rte. 447 & Brushy Mt. Rd., East Stroudsburg, PA 18301
570-424-2258 www.kensautoservicecenter.net Oil Change State Inspections Tune Ups
Maintenance Brakes Tires
Pond
This fall, choose a sunny spot in your yard to build your pond, and then rent a tool, like a mini-excavator, to move the dirt and even carve out the terraces. When that job is done, you'll have plenty of time to get the bulk of the project ready for spring, such as adding your sand layer, the waterproof liner and installing the pump. Finally, arrange the rocks to create a beautiful and natural-looking perimeter that's waiting for spring and the addition of water and plants.
Patio and pergola
When you compare a paver-brick patio with a traditional wood deck, the advantages of the patio are very evident. Patios are easy for do-it-yourselfers to complete in a weekend or two, they're less expensive to build and they're easier to maintain and repair. You can also add a pergola to create a beautiful space for outdoor dining and entertaining. With the help of a rented post hole digger, you can have the posts in place before the snow flies.
38 | Pocono Family Magazine © September / October 2018
SWEET CORN
Open Daily 9am - 6pm Photo courtesy of Shutterstock
(570) 992-5615 • www.gouldsproduce.com 829 Frable Rd, Brodheadsville, PA 18322
Flower beds
Flower beds add beauty to your yard, but they can accomplish so much more. Wide beds along property lines can create a privacy buffer between you and the rest of the world and increase the curb appeal of your home. Preparing the bed in the fall means less dirt work in the spring, so you can spend that time getting plants in the ground. The good news is, if you decide you want the bed to be bigger, you can just rent a walk-behind skid steer and get the job done quickly.
Fire pit
From our local farms to your families table! Stroudsburg Old Time Farmers Market is dedicated to offering an extensive variety of farm fresh goods, as well as other locally grown and created items.
(570) 460.1452 or (570) 236.8456 Saturdays • April - October • 8am - Noon www.stroudsburgoldtimefarmersmarket.com 925 Ann Street • Stroudsburg PA, 18360
Nothing's better than sitting around the fire with friends and loved ones. Fire pits are the ideal fall project because you can start enjoying it almost right away. Whether you add to an existing patio or start new, renting a cement mixer and a paver saw for custom-fitted pieces can help you create a functional new feature in just a weekend or two. Find the rental companies, tools and equipment in your neighborhood at that can help you make your vision a reality like West End Equipment Rentals (Brodheadsville and East Stroudsburg) or Steele’s True Value Hardware (Tannersville) or search for others at RentalHQ.com. • Courtesy of Brand Point
www.farmers-basket.com
September / October 2018 Pocono Family Magazine © | 39
Energy Savers
that Make 'Cents'
40 | Pocono Family Magazine Š September / October 2018
A
home that operates efficiently isn't just better for the environment. Ensuring your home systems are as efficient as possible can also help reduce the financial burden of maintaining your home throughout the year. These tips from Gary White with JCPenney Home Services can serve as areas of focus for lowering your energy bills and lessening your appliances' negative impact on the environment.
Water Heaters
Heating & Cooling According to the U.S. Department of Energy, as much as 40 percent of a home's energy expenses come from the heating, ventilation and air conditioning (HVAC) system, also known as the heating and cooling system. Like appliances and other mechanical features of your home, over time, the heating and cooling system becomes less efficient. Regular seasonal service like appropriately changing out the air filter can help ensure your system performs at its best, but once its life expectancy has passed, a new unit is usually the more cost-effective solution in the long run.
Photo courtesy of Getty Images
The cost of heating water for bathing, laundry and kitchen use is a common home energy drain, so it's an area that deserves attention when you're looking to upgrade for efficiency. To reduce energy use from your hot water heater, try taking shorter showers and switching to cold water for some washing machine wash and rinse cycles. Other options include turning down the thermostat on your heater, adding insulation or purchasing a newer, more efficient model.
September / October 2018 Pocono Family Magazine Š | 41
Understanding your options is important because these systems represent a meaningful investment. There are a lot of potentially overwhelming options and you want to be sure you get the right system for your home. A consultation with an expert, such as those you can find at JCPenney Home Services, can help you determine the proper size and functions necessary to effectively manage your home's climate, as well as assist in exploring the latest technologies and products. For example, heat pumps, which were once reserved for more moderate climates, are now a costefficient solution for homes where temperatures dip lower. Another option that is relatively new but growing in popularity is known as a mini-split system. These systems let you customize the temperature settings in various spaces, enhancing personal comfort and allowing you to focus your energy use on the parts of your home that need it most. Learn more about these and other energy-efficient heating and cooling solutions at jcpenneyhomeservices.com.
Thermostats While servicing or replacing an HVAC system may be the obvious change when it comes to conserving energy, you can also see reductions by using an upgraded thermostat, such as a "smart" or connected model. These devices can help you monitor the temperature setting in your home while maximizing efficiency. For example, a connected thermostat that's synced to your smartphone may allow you to adjust temperature settings when away from home. This way, if you forget to bump the air conditioner up a few degrees while you're gone more than a few hours, you can log-in remotely and set an appropriate temperature.
Weatherproofing A great deal of energy is lost through cracks, holes and faulty seals. Take time to assess all windows, doors and openings for air leaks, adding caulking or weather stripping where needed. Don't overlook culprits like openings around lighting and plumbing fixtures, switch plates and other electrical elements. Also assess potential losses from the fireplace, attic, garage and crawl spaces, where it's 42 | Pocono Family Magazine Š September / October 2018
common that less attention is given to thorough sealing, and determine whether additional insulation can help contain energy.
Take Control of Your Climate Managing your home's climate control is typically no small task or small expense. These options offer flexibility and efficiency. Heat pumps pull from the ground or outside air temperature to both heat your home in the winter and cool it in the summer. Since heat pumps move heat instead of generating it, they're energy-efficient year-round. Hybrid systems or combination systems combine elements of both a furnace and heat pump. The more efficient heat pump runs until the outside air temperature falls below a certain level, at which point the system automatically switches the heat source to the furnace. This option is more expensive up front, but can generate significant savings in terms of monthly utility bills long-term. Ductless systems are a flexible, efficient choice for homeowners looking for simple solutions. These systems can be easily mounted on the wall or ceiling, and don't require ductwork, making them ideal for a converted attic space or room addition.
Understanding hvac Efficiency Ratings An HVAC system can be rated in a number of different ways. While some of these ratings may be confusing, it is helpful to understand what they mean.
AFUE: An Annual Fuel Utilization Efficiency (AFUE)
rating is important if you are purchasing an oil or gas furnace. The AFUE rating measures the amount of fuel used to heat your home against the amount of fuel wasted.
A higher rating indicates a more efficient system. The more efficient your system, the less fuel it takes to heat your home, which translates into lower heating bills during the winter.
SEER: The higher the Seasonal Energy Efficiency Ratio
(SEER), the more efficient your system and the less it will cost to heat and cool your home. Federal regulations require all new HVAC systems to have a SEER rating of 13 or higher.
HSPF: The Heating Seasonal Performance Factor (HSPF)
measures the efficiency of a heat pump when it is used to heat a home. A higher rating indicates greater efficiency and greater monthly savings on energy bills. New HVAC units are required to have a rating of 7.7 or higher. • Courtesy of Family Features
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Photo courtesy of Family Features
3280 Rte. 611, Bartonsville, PA 18321
September / October 2018 Pocono Family Magazine © | 43
Health
Teens Live in a Different Time Zone Biologically: SHOULD WE LET THEM STAY UP & SLEEP LATE? By: Kimberly Blaker
"Televisions, computers, music, and cell phones serve as perfect distractions to keep kids awake late into the night."
44 | Pocono Family Magazine Š September / October 2018
T
een sleep habits are an ongoing frustration for many parents. Teens often stay up into wee hours of the night then struggle to wake up for school on weekdays while tending to sleep the days away on the weekends. This results in daily battles between many parents and teens. But sleep is crucial to adolescents' well being. Schoolage children from ages 6 to 13 need nine to eleven hours of sleep per night according to the National Sleep Foundation. Teens, from ages 14 to 17, need eight to ten hours. Yet studies find only a small percentage of teens are getting the necessary sleep.
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The problem is, as experts point out, during puberty teens' circadian rhythm shifts. During their earlier years, kids start feeling sleepy around 8:00 or 9:00 p.m. But during adolescence, it's 10:00 or 11:00 p.m. before they start getting sleepy. This is called 'sleep phase delay,' which is likely caused by a delay in the release of the body's melatonin.
Photo courtesy of Pexels
Sleep phase delay, however, isn't the only reason teens don't get enough sleep. Increased demands on their time ranging from additional household responsibilities and homework to extracurricular activities, socializing with friends, and media use also contribute to a shortage of sleep. So what's a parent to do? In a perfect world, all high schools would adjust their school day to begin and end at least an hour or so later each day. This would make it easier for teens to get the sleep they need and significantly benefit students.
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September / October 2018 Pocono Family Magazine © | 45
Photo courtesy of Pexels
How to ensure your teen gets enough sleep today
For example, Kyla L. Wahlstrom et al. conducted a 3-year study of 9,000 students. Their findings, reported in "Examining the Impact of Later High School Start Times on the Health and Academic Performance of High School Students: A Multi-Site Study," revealed high schools that start the day at 8:30 a.m. or later see several benefits. First, 60% of these students were able to get at least eight hours of sleep per night during the school week. Those getting the extra rest also had lower rates of depression and caffeine use and were at decreased risk for substance use. These students showed better academic performance and had better achievement test scores as well while having a reduction in tardiness. Also, where schools shifted the start time to 8:55 a.m., the risk of traffic accidents involving teen drivers was significantly reduced. You might find it worth talking to other parents about the teen sleep dilemma and the benefits of later school hours. Then create a concerted effort among parents to take the issue to the school board. Of course, this is a longer-term solution that won't likely be implemented at least until the following school year.
46 | Pocono Family Magazine Š September / October 2018
Fortunately, there are several things you can do right now to help ensure your teens get the sleep they need.
Set a regular bedtime routine.
Teens should go to bed and wake up at roughly the same time each day. It might also be helpful to allow your teen to sleep in a little later on the weekends to catch up a little. But don't let your adolescent sleep in too much later on the weekends. Otherwise, your teen will likely stay up much later as well. Then it'll be much more difficult to fall back into an early bedtime routine during the week.
Remove media from bedrooms.
Televisions, computers, music, and cell phones serve as perfect distractions to keep kids awake late into the night. Have your teen remove all media from the bedroom before bedtime. If your teen usually uses a phone alarm, get an alarm clock instead.
Restrict caffeine.
Soda, coffee, and energy drinks late in the evening impede sleep. Set a curfew for these beverages two to three hours before bedtime.
Keep the bedroom cool.
Being too warm at night interrupts sleep. Set the thermostat to 3 degrees cooler at night than it's set at during the daytime. Just make sure your teen has plenty of blankets to maintain comfort.
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Eat some carbs before bed.
Have your teen eat a light, high carbohydrate snack before bedtime. Fruit and white grains tend to be high in carbohydrates. Just make sure your teen doesn't overdo it since feeling stuffed can also make it difficult to fall asleep.
Practice relaxation.
Have your teen start winding down 30 to 60 minutes before bedtime. Your teen should do something relaxing such as read, listen to calm music, or watch a light TV show. Better yet, see if you can get your teen to practice meditation or yoga.
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Restrict work hours.
Teen jobs often require working the late shift. Restrict the hours your teen can work both on weeknights and weekends during the school year to ensure they can get their z's.
Take a hot bath.
This is a good way for your teen to relax before bed. It could also provide your adolescent an extra 20 minutes of sleep in the mornings by getting the bath or shower out of the way the night before.
Seek medical advice.
If you've tried everything and your teen still isn't getting enough sleep or feels sleepy during the daytime, it might be a good idea to talk to your doctor. There are several sleep disturbances such as insomnia, sleep apnea, or a sleep movement disorder that can contribute to the problem. Some mental health conditions such as ADHD, depression, and bipolar disorder can also contribute to sleep disturbances. •
September / October 2018 Pocono Family Magazine © | 47
Community
Geology Hike Photo courtesy of Lynn Prior
Saturday, September 8 – 1:00-3:00pm Free for Members / $5 for Nonmembers Take a hike on the Fossil Trail with Paul Kovalski, aka Dr. Dinosaur, as we discuss the geology of our area and what makes our park unique. Free for Members / $5 for Nonmembers www.peec.org
Lilliana’s Nature Discovery Area Exploration Saturday, September 8th - 9am - 12pm
A Nature Discovery Area is a designated outdoor area designed to allow children of all ages to have a safe, fun and natural area to explore. Our Nature Discovery Area is the first of its kind in Monroe County. Join us between the hours of 9am – 12pm where we will feature special activities in addition to the elements already in the area including a canoe, tunnel, xylophone, talking tubes and much more! This program is free. www.mcconservation.org
Nature at Night
Saturday, September 15th - 7pm - 8:30pm
In & Around the Poconos Public Bog Walk
Wednesday, September 5th - 10am - 12:30pm Join an Environmental Educator at 10am at the Bog parking lot and take a 2 ½ hour guided journey into the unique Tannersville Cranberry Bog. Along the way, our environmental educators will explain the Bog’s formation, its interesting plant and animal life, and the role the local Preserve Committee and the Nature Conservancy play in its continued protection. Please wear appropriate footwear. Cost: $6/non-members, $4/EE and Nature Conservancy members and children under 12. Pre-registration is required and limited. Directions: Route 611, at the light at the Tannersville Inn turn onto Cherry Lane Rd. The bog parking lot is 1.9 miles from 611 on the right. www.mcconservation.org
48 | Pocono Family Magazine © September / October 2018
A pleasant summer evening is the perfect time to head outside. Take a walk in the woods to listen for owls, look at stars, and enjoy the music of the night. Enjoy fun activities that test your night vision. We recommend you bring a flashlight! $5 per person. www.peec.org
Introduction to Orienteering
Saturday, September 15 – 1:00-3:00pm Come learn how to use a map & compass on our orienteering course. We’ll show you the basics before you try and find all the points. Space is limited – call early! $5 www.peec.org
Nature at Night
Saturday, September 15 – 7:00-8:30pm A cool autumn evening is the perfect time to head outside. Take a walk in the woods to listen for owls, look at stars, and enjoy the music of the night. Enjoy fun activities that test your night vision. We recommend you bring a flashlight! $5 www.peec.org
Ecozone Discovery Room!
Sunday, September 16 – 1:00-4:00pm Climb into a bald eagle’s nest, crawl into a bat cave, explore a beaver lodge, and dig in a fossil pit! Explore this indoor discovery room and enjoy hands-on exhibits on natural history, sustainability and the local environment. No registration required. $2 per person www.peec.org
Public Bog Walk
Sunday, September 16th - 1pm Join an Environmental Educator at 1pm at the Bog parking lot and take a 2 ½ hour journey into the unique Tannersville Cranberry Bog. Along the way, our Environmental Educators will explain the Bog’s formation, its interesting plant and animal life, and the role the local Preserve Committee and the Nature Conservancy play in its continued protection. Please wear appropriate footwear. Cost: $6/non-members, $4/EE and Nature Conservancy members and children under 12. Pre-registration is required and limited. Directions: Route 611, at the light at the Tannersville Inn turn onto Cherry Lane Rd. The bog parking lot is 1.9 miles from 611 on the right. www.mcconservation.org
Fall Flights: Birds & Brews Friday, September 21 - 23
Come out for a wonderful weekend of bird watching and beer tasting. Enjoy guided hikes that teach how to identify birds by sight, sound, and habitat. Program is geared towards beginners and experts alike. Saturday night we’ll provide transportation to one of our local breweries and the 1st round is on us! Includes two nights of lodging and meals from Friday dinner to Sunday lunch. $215 / $165 commuter-Call for Day Rates. www.peec.org
Kettle Creek Environmental Fund Dinner Friday, September 21st
Join us for the 27th annual dinner supporting the Kettle Creek Environmental Education Center. The event will take place at the beautiful Trout Lake Retreat located in Stroudsburg. The evening will feature the top three films from our first ever film competition as well as raffles,
Otter Lake CAMP RESORT
• 60 acre lake with 300 campsites • Paved roads • Electric, water and cable TV hook-ups; 100 campsites have sewer hook-ups • 8 heated bathouses, store, laundry and propane • Boating, boat rentals and fishing (no fishing license required)
• Indoor pool with 2 Jacuzzis and Sauna • Outdoor Pool • Swimming Beach • Lighted tennis, racquetball and basketball courts • Softball field • Game room, planned activities • Open all year • Woodall 5W rated
P.O. Box 850 • Marshalls Creek, PA 18301 570-223-0123 Reservations only: 800-345-1369 www.otterlake.com
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Pocono Family M A G A Z I N E
Subscriptions Available
games and more! Don’t miss out on this great opportunity to support environmental education in Monroe County! Contact 570-629-3061for tickets or more information. www.mcconservation.org
Create Your Own Walking Stick
Sunday, September 23 – 1:00-4:00pm Spend the afternoon with us as we create handcrafted walking sticks. Wood, tools, gloves, and aprons will be provided, as well as suggestions and pointers on how to personalize your work. Pre-registration required. $25 www. peec.org
Fire Building Having difficulty finding your copy of Pocono Family Magazine? We know... They go fast! So, we offer subscriptions for $29.95 - six issues (one year). A great way to stay in touch with the Poconos. Cut out and mail the form along with your check for $29.95 to:
Pocono Family Magazine 1929 North Fifth Street, Stroudsburg, PA 18360
Address:
Email:
Columbus Day Family Camp Weekend October 5-8
Bring your friends and family to experience PEEC in the splendor of autumn. Animal presentations, canoeing & kayaking, nature hikes, crafts, campfire and more! Price includes three nights of lodging and meals from Friday dinner to Monday lunch. Call for details. Adults $225 / 25% off ages 7-10 / 50% off ages 4-6 / free under 3 / commuter and day rates available – call for details www.peec.org
Harvest Festival
Saturday, October 6 – 11:00am-4:00pm
Vacation Nature Camp: Wild Wayfarers
City:
Phone:
Learn some primitive and modern fire making skills. Try your hand at a flint & steel fire and more! Ages 10+ please. $5 www.peec.org
Celebrate Fall at PEEC’s 8th annual Harvest Festival! Enjoy animal presenters, arts & crafts, hands-on activities, conservation exhibits, live music, local food, old-timey activities, & more! Bring your family & friends to this great event! $5 per car www.peec.org
Name:
State:
Saturday, September 29 – 10:00am-12:00pm
Zip:
Monday, October 8 – 9:00am-4:00pm
Come take a walk in the wilds as we create our own hiking sticks and take an adventure out into the Delaware Water Gap! Grades 3-5 only. $40 per child www.peec.org
Fall Photography
Haunted Trail at Zacharias Pond Park
Capture the beautiful fall colors of the Delaware Water Gap with Certified professional photographer, Kathy Peoples. Learn about exposure, composition and more. Geared towards DSLR type cameras. A tripod is recommended, but not required. Includes lodging and meals. Don’t miss this wonderful opportunity for a great hands-on experience capturing the beauty of autumn under the guidance of an amazing teacher! $290 Full Workshop / Commuter rates available www.peec.org
Come Enjoy Trick or Treating, Kid Friendly Activities, Scavenger Hunt and More!! Family Friendly Trail 5:00 p.m. – 6:30 p.m. - $5 Per Person Scary Trail 7:30 p.m. – 9:00 p.m. - $10 Per Person Shuttle Service will be available to the Park
October 12-14
Bridge the Gap: PEEC Bike Outing Saturday, October 13 – 1:00-4:00pm
Join us for a bike ride along the McDade Trail! We will provide all equipment and transportation. Please bring a water bottle and wear sturdy footwear. We will have extra water and snacks available. Please register as soon as possible as space is limited. Funding for this program provided by the William Penn Foundation. Call for details. www.peec.org
Ecozone Discovery Room!
Sunday, October 14 – 1:00-4:00pm Climb into a bald eagle’s nest, crawl into a bat cave, explore a beaver lodge, and dig in a fossil pit! Explore this indoor discovery room and enjoy hands-on exhibits on natural history, sustainability and the local environment. No registration required. $2 per person www.peec.org
Boy Scout Badge Festival
Saturday, October 20 – 9:30am-4:00pm Attention all Bears, Webelos and Boy Scouts! Join us for a fun day of badge work! Bears will work on Fun, Feathers, and Ferns. Webelos will work on the Into the Woods adventure (pre-req: do one of 1-4). Boy Scouts will work towards the Mammal Study badge (pre-reqs 3; bring a camera). Scouts must be supervised at all times by a parent or troop leader. Payment is required at registration. Space is limited - call early! $25 full day www.peec.org
Saturday, October 20 • Rain Date Sunday, October 21
For More Information www.srosrc.org/programs-events Tickets are available online at www.srosrc.org/programs-events 15 Day Street, East Stroudsburg, PA 18301
Signs of Fall Hike
Sunday, October 21 – 10:00am-12:00pm Take a hike with us and discover the science behind the wonderful season of fall. We’ll discuss changing animal behavior, why leaves change color, and why it’s the best season to be out and about! $5 www.peec.org
Fungus Among Us
Sunday, October 21 – 1:00-3:00pm Search for fungus and lichen as you learn about the amazing world of decomposition and nutrient cycling. No collecting will be done within the Park. $5 www.peec.org
Girl Scout Badge Festival
Saturday, October 27 – 9:30am-4:00pm Attention all Girl Scouts! Come to PEEC for a fun day of hands-on badge work. Brownies will work Outdoor Art Creator and Senses badges, Juniors will focus on their Camper badge (call for overnight options). Cadettes and Seniors will work on service projects for the Girl Scout Ranger Program. Scouts must be supervised at all times by a parent or troop leader. Payment is required at registration. Space is limited - call early! $25 Full Day for Brownies, Juniors / $5 for Cadettes and Seniors www.peec.org
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PARTING SHOT Photo taken by Vinzon Lee
September / October 2018 Pocono Family Magazine Š | 53
Pocono Art & Design The Pocono’s best artists & designers helping you build your business!
• Logos • Business Cards • Print Ads • Brochures • Websites • & More New Business Starter Kits from $495 Business Growth Kits from $695 Credit Terms Available
Barrett Paradise Friendly Library Cresco, PA 570-595-7171 www.barrettlibrary.org
Pocono Mountain Public Library Tobyhanna, PA 570-894-8860 www.poconomountpl.org
Clymer Library Pocono Pines, PA 570-646-0826 www.clymerlibrary.org
Western Pocono Community Library Brodheadsville, PA 570-992-7934 www.wpcl.lib.pa.us
Eastern Monroe Public Library Branches Hughes Library (main branch) Stroudsburg, PA 570-421-0800 www.monroepl.org Pocono Township Branch Tannersville, PA 570-629-5858 Smithfield Branch Marshalls Creek, PA 570-223-1881 Bookmobile 570-421-0880 x49
54 | Pocono Family Magazine © September / October 2018
You know your business better than anyone else... we know how to market it! 1929 North Fifth Street, Stroudsburg, PA 18360 570-424-1000 Visa / Mastercard
Imagine a hospital where specialized care stays close to home. It’s the reality at Lehigh Valley Hospital–Pocono. We offer more specialty services in our community than any other hospital in Monroe County.
Monroe County specialties
Pocono P OSt.CLuke’s O N
Level III Trauma Center with access, 24/7 Expanded heart program with the most advanced heart attack care The only hospital with full-service cardiology and heart surgery teams Fully accredited orthopedic care for hip and knee A nationally-recognized Cancer Institute, offering the most clinical trials Obstetrics and birthing center Level III neonatal intensive care (NICU) Neurosurgery, specializing in disorders of the spine
Lehigh Valley Hospital–Pocono Care here, stays here.
P O C O N O
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