North Florida APRIL 2013 Volume 1 Issue 1 www.MYFLOURISHMAGAZINE.COM
M a g a z i n e
A Guide to Gators Entering the Draft Swimming with a
The
Truth Behind Protein Supplements Fun, Family & Baseball at
‘The Mac’
An Interview with Mark Cuban FLIP flou FOR rish
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Well, hello again! So we are switching things around a little bit this month. As we stretch our legs, we are no longer going to be producing Gator Country as a sports-only side. We do this in order to give you a little more of what you have been asking for. We will now be covering all of what is happening in Gainesville, as well as, keeping our softer side. So now with the sports, we’re adding a side of events, a drop of family and a dash of news. As always, we look forward to continuing to bring you articles that help you Flourish in your lives in North Central Florida.
PUBLISHERS Lauren Douglass Marc Douglass Managing Editor Sarah Mason
COPY EDITOR Daniel Sutphin Assistant
EDITOR Kelly Herman
ART DIRECTOR Daniel Tidbury
This month is certainly exciting as we bring you the very talented Mark Cuban from ABCs Shark Tank, who continues to impress with his very savvy instincts and hard work. My favorite question to ask, “Mark, do you sleep?” Check out his interview on page 18. This month, I was very lucky to be included in a the Spirit of Giving Charity Gala, which raises donations for the Weekend Backpack Program (among other programs as well). 1 in 5 children in Gainesville and Alachua are food-insecure on the weekends, and this event helped raise awareness and funds to support this very needed cause. You can see those fundraising photos and learn more about how to get involved on page 40. As always, we are excited to hear your feedback to help us discover other ways we can grow. See you next month!
Lauren Douglass
As always, we love hearing from you. So send us a note at mail@whpinc.com
GRAPHIC DESIGN Daniel Tidbury Jane Dominguez Patrice Kelly
PROMOTIONS Amanda Liles Karen Jones Hilah Driggers AnnMarie DeFeo
ACCOUNTING Lynsey Parrish
CIRCULATION Eddy Falla
SPECIAL PROJECTS Lauren Kolansky Daniel Sutphin
ADVERTISING DIRECTOR Shane Howell (shane@whpinc.com)
ADVERTISING & SALES Shane Howell
WRITERS Debora Dyess Ginger Henderson Kevin Kage Heather Aulisio Kristy Wyatt Tyler Stevenson Connie Holubar Danielle Boudreau Kat Freestone Lauren Kolansky
What’s Inside… 6 Family Fun N’ Sun On the Rise 10 Gators Draft Guide 12 Protein Supplements Unmasked 14 Family Groceries and Rising Prices 16 Stand Taller to Live Longer 17 No Gym No Problem 18 Mark Cuban on Jumping into the Shark Tank 19 Gainesville Man Survives the Tank 22 Business Briefs 24 Grilled Pineapple Chicken Sandwich
4
Flourish Magazine | Apr/2013
25 Winning in Business with Teams 26 Farm-to-Table Dining 27 In the News 28 The 2012 Fisker Karma 30 Wild Game Feast 32 Unselfish Scoring Machine 35 Staging Your Home 36 Florida Gators News & Notes 38 Who Knows the Boss 40 Spirit of Charity Gala
For advertising opportunities, please contact us at 352-371-5881 or sales@whpinc.com. Magazine subscriptions are available at www.whpinc.com For subsciption related questions or concerns, please call 352-371-5881.
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He that is down needs fear no fall. John Bunyan
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FOR OUTDOOR ADVERTISING OPPORTUNITIES, CONTACT SHANE AT 352-371-5881 OR EMAIL US AT: INFO@THEWHATSHAPPENINGTRUCK.COM
Family Photos and story by Mike Capshaw
Fun N’ The Sun
A young fan proudly displays her freshly applied Gator head tattoo.
Third baseman Josh Tobias is a fan favorite, as even dent by the number of kids who chose to stand by him for the Star-Spangled Banner.
A boy makes a “Go Gators” sign before the game at a coloring station that’s set up for kids.
Seventeen-month-old Adrian Huggins is being groomed to be a volleyball player like her mother.
On the rise
Baseball game offers bonding time
A big sister helps her little sister hold her arm steady while receiving a tattoo from one of the Dazzlers.
The popularity of Gators baseball continues to improve locally as a record-high average of 3,953 attended games at “The Mac” last season. Three of the four largest crowds to watch UF home baseball game occurred in 2012 during a game against Florida State (6,005) and two games against LSU (6,108 and 5,793). Had he not purchased ball caps, Scott Peters would have spent around $10 for an afternoon of bonding with his kids. Peters was all smiles while joined by his six-year-old son Michael and eight-year-old daughter Rachel on a Sunday trip to McKethan Stadium for a Gators baseball game. “We like coming to the park because we’re out in the sun, having fun and relaxing,” Peters said. “It’s well worth it to come out here.” The Gainesville businessman was a two-time All American in track in the early 1990s. Peters still owns the UF record in the 1,000 meters and is third all-time in the 800. 6
Flourish Magazine | Apr/2013
As a former letterwinner, Peters got into the baseball game for free using his “F Club card,” while each child cost $2 that Sunday. There also were specials such as $1 hot dogs and drinks.
After getting the signal, children race onto the field for the national anthem.
Children line up before heading onto Perry Field to stand next to their favorite player for the national anthem
“I really like going to the baseball games because sometimes I catch a (foul) ball and I get to keep it,” said Rachel, whose favorite player is sophomore second baseman Casey Turgeon. Michael, whose favorite player is outfielder Corey Reid, enjoys watching players hit. While the majority of patrons are from Gainesville, we met folks from as far away as Virginia and California at a recent game. Never let the fear of striking out get in your way. George Herman “Babe” Ruth
Scott Peters poses in the stands with his daughter, Rachel, and son, Michael.
It was Spring Break, so some were alumni who made catching a Gators game part of their Sunshine State vacation. Joel Presley was one of the out-ofstaters, bringing his nine-year-old son, John Michael, and his friend and travel ball teammate, Ryan Flynn, from Valdosta, Ga. Along with the Peters and dozens of other children, they were able to go on the field for the National Anthem and stand next to their favorite player. There also was poster making, coloring and UF’s Dazzlers putting “Gator head” tattoos on kids before the game. “We live in Georgia but we’re huge Gators fans,” Presley said. “It’s so much fun to watch sporting events with your kids, and they really enjoy it, too.”
That day, though, the Robinson family may have been wearing the widest smiles. Jerry Robison, a linebacker whose jersey number was retired by UCLA after he played 13 years in the NFL, was joined by his wife, Cyndi, their daughter, Jacque Robinson (Huggins), son-in-law Dr. Alex Huggins and their 17-month old, Adrian. “We just moved back (to Gainesville) and this is her first baseball game,” said Jacque, who helped the UF volleyball team to four SEC titles, two national semi-finals appearances and one national finals appearance from 2000-03. “This is really exciting for us, playing for Florida and going to school here. It’s such a beautiful day for baseball and things like this mean a lot to alumni, being able to bring your kids to the same places where you went to school.
The greatest mistake you can make in life is to continually be afraid you will make one. Elbert Hubbard
“We have a lot of Gator pride, so this is a big day for us.” Robinson estimated the family would spend less than $75 for five people to attend the game (even with chair-back seats at $8 each instead of $4 for general admission), so it was a “big day” but for not a big amount of money.
For a complete schedule of promotions at UF sporting events, visit gatorzone.com/ promotions Flourish Magazine | Apr/2013
7
By Sarah G. Mason
How to Accelerate Muscle Recovery Whether you’re a seasoned athlete or you’re just getting started, the key to a healthy workout regime includes smart muscle recovery. Knowing how to prepare your muscles pre and post workout will enable you to fly through those sore days and stay on your fitness track. 8
Flourish Magazine | Apr/2013
Fitness Knowledge Quiz
When you lift weights, you should: A) Inhale as you are lifting B) Exhale as you are lifting C) Hold your breath ANSWER: B
Fitness Knowledge Quiz
Aerobic exercises: A) Increase your rate of breathing B) Decrease your rate of breathing C) Don’t change your rate of breathing ANSWER: A
Rest and Repair
You finally threw up a weight you’ve never seen before, and while it felt great, you’re paying for it now. Sore muscles are a sign of microscopic tears that occur naturally during exercise. In order to prevent injury and to ensure repair, respect your rest days.
Restore Glycogen
You may have heard of this muscle fuel that gives you the energy you need for a strong workout. Glycogen is Refuel with Fluids stored in the muscles and liver, and You’re working hard and pushing yourself, and the proof is in the sweat. Sweating during is what your body will call upon exercise is a natural and healthy process, but later in your workout when you once your workout is over, it’s vital to replace need that extra push. In order the fluids and electrolytes that you lost. Drink to recover these stores, eat plenty of high quality carbohydrates immediately plenty of water throughout the day to following your workout. rehydrate your muscles.
Stretch Those Muscles
Stretching is an often neglected step in muscle recovery, but it is certainly a necessary one. You can get the job done in less than five minute by concentrating on the major muscle groups and working them until they’re warm.
Restore Muscle Protein
Glycogen isn’t the only fuel your muscles need; they will call upon protein during an intense session, too. Protein intake is essential for rebuilding muscles, so to jump start the recovery process you should mix in plenty of protein with those carbs.
Our greatest glory consists not in never falling, but in rising every time we fall. Oliver Goldsmith
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NFL Bound
By Mike Capshaw, Photos courtesy UF Communications
Former Gators safety Matt Elam has a chance to join Floyd as a first-round selection.
Gators Draft Guide
WHAT: NFL Draft 2013 WHEN: First round begins at 8 p.m. ET on April 25; Second and third rounds begin at 6:30 p.m. ET on April 26; Rounds 4–7 begin at noon on April 27. WHERE TO WATCH: ESPN and the NFL Network WHO TO WATCH: Former Gators Sharrif Floyd, Matt Elam, Jordan Reed, Jon Bostic, Jelani Jenkins, Lerentee McCray, Josh Evans, Mike Gillislee, Xavier Nixon and Caleb Sturgis
Florida closes talent gap with 10 potential draft picks this year
be. If we continue to do a good job evaluating, recruiting and developing our players, which we will, our Pro Days will continue to look that way.”
After a two-year hiatus NFL teams have their eyes on Gainesville again. The Florida Gators could have as many as 10 players selected during this year’s NFL Draft, which is April 25–27.
Floyd didn’t work out due to a slightly sprained ankle, so it was even more impressive that all 32 teams came out to see the rest of the Gators’ draft hopefuls.
That includes a pair of potential first-round picks in defensive tackle Shariff Floyd and safety Matt Elam, who opted to forgo their senior seasons to enter the draft.
Florida third-year coach Will Muschamp has been giving Floyd his stamp of approval when NFL teams ask about the 6-foot-3, 297-pounder.
Floyd has a chance to be the highest Florida player ever selected in this month’s NFL Draft. Despite not having the best season from a statistical standpoint, Floyd is projected among the top-5 picks on most experts’ draft boards.
“From a general manager’s prospective, talking to his owner and telling him he wants to spend money on a player – a clean player that has no issues off the field – that’s a very smart pick, in my opinion,” Muschamp said. “You’ve got a guy that can be a very dominating player that has got so many positive things surrounding him and he’s been exposed positionally to so many different things within our scheme.”
ESPN’s draft guru Mel Kiper Jr. had Floyd No. 1 on his “Big Board” at press time for this issue. If he is selected first overall, Floyd would make history as Florida’s first No. 1 pick. Former UF running back Paul DuHart was the second overall pick by the Pittsburg Steelers in the 1945 draft. Four former Gators have been drafted third overall, the slot most draft pundits predict Floyd will be taken by the Oakland Raiders. Kansas City and Jacksonville have the first two picks and, at press time, the general consensus is that they’ll take offensive tackles Luke Joeckel of Texas A&M and Eric Fisher of Central Michigan. 10 Flourish Magazine | Apr/2013
Nine former Gators, including three firstrounders, were drafted in 2010, but that number dropped to four in 2011 and only two in 2012. That’s why the past two Florida Pro Days were so sparsely attended. This year, general managers, coaches and scouts flooded The Swamp to check out the Gators’ contingent on March 12. “That’s how Pro Day is supposed to look at Florida,” Muschamp said that afternoon. “All 32 teams are here, and that’s how it ought to
With Floyd out, the main draw was Elam, a fireball safety on the first-round bubble. While teams love Elam’s tenacity and speed (4.54 in the 40), he only measured 5 foot, 9 7/8 inches at the NFL Combine in late February.
HIGH PICKS
Shariff Floyd has a shot to become only the 14th former Gators player to be drafted in the first 10 overall picks. Here are the others: Player Selected Year Team Paul DuHart 2nd 1945 Steelers Wes Chandler 3rd 1978 Saints Gerard Warren 3rd 2001 Browns Steve Spurrier 3rd 1967 49ers Chuck Hunsinger 3rd 1950 Bears Lomas Brown 6th 1985 Lions Kevin Carter 6th 1995 Rams Joe Haden 7th 2010 Browns Ike Hilliard 7th 1997 Giants Derrick Harvey 8th 2008 Jaguars W. Larry Smith 8th 1969 Rams Fred Taylor 9th 1998 Jaguars Travis Taylor 10th 2000 Ravens
What would life be if we had no courage to attempt anything? Vincent van Gogh
The concern is whether Elam can handle taller tight ends in pass coverage, which may drop him into the second round. His brother, Abe Elam, starts at safety for the Kansas City Chiefs. The next former Florida player off the board is debatable, but most expect it to be either tight end Jordan Reed or linebacker Jon Bostic. Reed, another junior leaving early, arrived at Florida as a quarterback before being transformed into the team’s top weapon in the passing game over the past two years. Some compare his skills to former UF tight end Aaron Hernandez, who plays for the New England Patriots. Reed has been told he could be drafted as high as the second round, although most pundits project him as a third or even fourth-rounder. Bostic turned heads after running an unofficial 4.50 seconds in the 40-yard dash at
the NFL Combine. By comparison, Notre Dame’s Manti Te’o, a Heisman Trophy finalist who some project as a firstrounder, ran a 4.82. Bostic was expected to be a third- or fourthrounder, but he could go earlier with so many NFL teams trying to increase speed on defense.
GATORLAND
TOYOTA
Offensive tackle Xavier Nixon, running back Mike Gillislee, safety Josh Evans, linebackers Jelani Jenkins and Lerentee McCray and kicker Caleb Sturgis round out the former Gators that were invited to the NFL Combine. Simply receiving an invitation improves a player’s chances of being drafted, but it doesn’t always mean they will be drafted. However, if all 10 do end up being drafted, it will tie Florida’s record that was set in 1978. Regardless, this year’s draft class is a sure sign Florida has closed the talent gap after a couple of down years. Most NFL draft pundits believe former Florida defensive tackle Sharrif Floyd will be drafted third overall by the Oakland Raiders.
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Wherever we look upon this earth, the opportunities take shape within the problems. Nelson A. Rockefeller
Flourish Magazine | Apr/2013 11
Protein supplements have gained mixed attention in recent years. They’ve been praised by athletes, scorned by doctors and have given the general public a headache of confusion. Do they help you gain weight or lose it? Do they balance your diet with needed nutrients or kill you with cancerous toxins? And what about performance?
Protein Supplements By Sarah G. Mason
Quick Tip to Up Your Workout Intensity
Top 5 Weight-Lifting Mistakes: • You have poor posture • You lift too often • You focus on the number • You don’t include enough variety • You work for speed, not muscle engagement
A+ Protein
According to a study published in The International Journal of Sport Nutrition and Exercise Metabolism, it was found that when a protein supplement was ingested by professional cyclists during an endurance exercise, performance increased by 36 percent (as compared to a supplement only containing carbohydrates). Furthermore, the protein treatment resulted in a significant increase in time to exhaustion. Basically, athletes could exercise more intensely, for longer periods of time. In this case, it looks like protein supplements take the ‘W.’ 12 Flourish Magazine | Apr/2013
1
Forced reps. Literally force your body to squeeze out additional reps with the help of a spotter.
Flawed Force
So much for endurance, but what about strength, power and muscle mass? The results aren’t as charming as we’ve been led to believe. A 2009 study, also done by The International Journal, examined the effect of a 10-week protein treatment on the performance of 33 resistance-trained men. The results from the study were clear; protein supplements did not provide the participants with any added benefit to strength, power or bodycomposition. Furthermore, when compared to the control group, there was no significant difference in changes in body mass or percent body fat at the end of the 10 weeks.
The Results Don’t Weigh-In
The International Journal wasn’t the only one whose results didn’t exactly meet the expectation. According to research published in the Journal of Applied Physiology, protein treatments did not significantly affect muscle gain or strength for resistance exercise participants. Sports Medicine comments that most studies
Quick Tip to Up Your Workout Intensity
2
Drop sets. As you reach failure on a certain set, strip some weight from the bar and keep going.
indicate no positive effect of protein supplements on muscle growth. Similarly, the research journal Nutrition finds no evidence that supplements are required for optimal muscle growth or strength gain. Furthermore, Nutrition comments on several studies which have shown that strength training actually increases the efficiency of protein use, thereby reducing the dietary protein requirements for athletes.
5 Good-forYou, ProteinPacked Foods: • Salmon (29g per serving) • Greek Yogurt (18g per serving) • Chicken (32g per serving) • Eggs (6g per ounce) • Almonds (9g per serving)
It is the want of diligence, rather than the want of means, that causes most failures. Alfred Mercier
Diet Demands
Unless you’re a professional marathoner, it seems that protein supplements aren’t as necessary as we’d thought. In many ways, these findings make sense. Protein is necessary during exercise, especially during weightlifting or resistance training. Building muscle involves damaging muscle filaments and then mending them, which requires protein. However, the amount of protein needed for this process is likely fulfilled by your normal diet. While training, you need a half gram of protein per pound of body weight. If your diet is balanced, this is not a difficult number to meet. That post-workout protein shake you’re drinking may just be added calories.
The Trick to Weight Loss is Diet and…Protein?
Protein supplements may not be the muscle-bulking answer we’d hoped for, but what about weight loss? Nutrition and Metabolism carried out a 12-week study in which obese participants drank a supplemented shake before breakfast and
dinner (in addition to reducing their diet by 500 calories/day). The results were significant. For the test group, a whey-protein supplement increased fat loss by 6.1 percent, while at the same time sparing lean muscle. The study comments that a diet rich in protein and low in carbs is an effective approach to weight management. Atkins diet, anyone?
Protein Un-Supplements
Now, not all proteins are created equal. While supplements may help curve cravings and encourage weight loss, a study conducted by the University of Florida has identified a naturally occurring protein that does just the opposite. This protein, dubbed TRIP-Br2, is a “master regulator” of the metabolization of fat, according to one of the study’s investigators, Dr. Stephen Hsu. In essence, TRIP-Br2 limits the amount of fat that cells can burn. However, when this protein is absent, that’s when the fat-burning occurs. According to a senior author of the paper, Dr. Rohit N. Kulkarni, “TRIP-Br2 is important for the
Experience teaches slowly and at the cost of mistakes. James A. Froude
accumulation of fat.... When an animal lacks TRIP-Br2, it can’t accumulate fat.” Hsu, Kulkarni, and others hope to simulate the absence of this protein in order to develop weight-loss aid drugs.
All in all, unless you’re training for the next Mr. Olympia, it seems that protein supplements aren’t worth the controversy, the cost or the calories.
Quick Tip to Up Your Workout Intensity
3
Rep Schemes. Don’t get into the habit of doing the same 10 exercises. Variety will improve results.
Flourish Magazine | Apr/2013 13
Family,
Groceries and
Rising Prices
School projects, long workdays, endless responsibilities – it’s no wonder that at the end of the day, families need time to relax, regroup and reconnect. Sit down dinners have long been a way to put aside daily stressors and to focus on the most important thing of all: family. And yet, with food prices on the rise, many families are finding mealtime less enjoyable and more of a headache. Meal planning on a budget is hard enough, but with grocery prices rising at a rate of 6 percent a year, it’s becoming impossible.
four percent this year due to the terrible Midwest drought in 2012, according to the U.S. Department of Agriculture. All in all, things aren’t looking so bright for family mealtimes. If you think you must bear this cost burden for the sake of family time, you’re in luck. Here are several ways to shop smart in order to lower your grocery bill and to work around those painfully high prices:
Cooking From Scratch Keep your pantry full of staples and make it yourself. Cooking your own rice or pasta might be more work than buying the prepackaged, microwavable versions, but it’s certainly cheaper – and healthier too!
Buy in Bulk
Buying a 50-pound bag of potatoes or a 12-pack of cereal is often cheaper than buying just a few at a time. Not only does this lower grocery costs, but it will also save Food prices have risen in response to several you trips to the store, meaning you can save on gas, too. happenings. The first: high gas prices. The higher the price of gas, the more it costs to transport food, which means doling out Planning Makes Perfect more cash at the checkout. In addition, food Plan your meals out beforehand. This will prices are expected to rise another three or ensure that you only buy what you need 14 Flourish Magazine | Apr/2013
By Kat Freestone
and that no food goes to waste.
Restaurant Avoidance Cook enough food for several days and freeze the rest. In addition, have on hand several easy, go-to meals that you know your family loves. This will deter you from the temptation of dining out!
Grow Your Own It’s finally time to start that garden! The initial startup cost is minimal compared to the savings. Besides, there’s nothing like having a variety of home-grown herbs and vegetables to spice up your meals.
Hit the Deals Don’t throw away those coupons that always come in the mail – use them! In addition, groceries always have items on sale, which can be incorporated into your meal planning. While inflated prices might mean skipping some of the nonessentials, it doesn’t mean that you should struggle to enjoy family dinners. With the right planning and preparation, dinner can be as it should be: a peaceful time for loved ones to reconnect.
He who fears being conquered is sure of defeat. Napoleon Bonaparte
Stand Taller to
Live Longer Interview by Lauren Douglass
Dr. Steven Weiniger, international Posture Expert, White House Delegate, and author of Stand Taller – Live longer: an Anti-Aging Strategy, joins me to discuss the less “glamorous” aging woe of poor posture and gives us some helpful hints on how to stand taller to live longer. Why is it important to focus on posture? As a chiropractor by training and practice, I see a lot of people who complain of acute back pain. It’s obvious just by looking at them that many of their problems come from how they treat their bodies. Either they have an occupation where there’s a lot of hunching over or they’re in a place that causes occupational stress, which results in back pain. One of the things that has helped people manage their own pain is to make them aware of their posture, and then to teach them ways to straighten it.
How does standing taller improve your health, not just in relation to pain relief? From a mechanical point of view, standing taller means the muscles don’t have to work as hard and don’t put as much stress on a joint. If you’re hunched over, it takes some work to keep from falling forward. You may not think about it because you’ve gotten used to doing it, but you’re doing that work every minute that you’re standing. Over time, your muscles become overly tight and create joint stress, which means that you’re at risk of something going out while you’re moving around.
Does standing taller have an anti-aging effect? Think of how people look when they get to be 80. Are they hunched over, or are they standing tall? We have that instinctive, “I want to be the person who looks tall,” desire because it looks aesthetically better, but there’s other reasons for it also. People who stand tall and who can move easily without pain can keep on exercising and reaping the benefits of exercise. On an even more substantial level, if your body is hunched over, you can’t take a deep breath. If you keep your body hunched over for several decades, it stops you from being able to breathe. If you’re doing something to get 16 Flourish Magazine | Apr/2013
taller and straighter, you’ll be a lot more able to take a deep breath, which helps people to age better. Breathing is a good thing.
Do you suggest things like yoga or other activities that focus on the breath? Absolutely! I actually took a yoga class with my daughter for our father-daughter date, and we ran into some of her friends. They said to her, “Oh, how cute, you take daddy to yoga class!” and she has to tell them, “No, it was actually my dad that got me into yoga.” It’s funny because I’ve been doing yoga since college, and I used to be the only man in the class, but over the past few years I’m not the only one anymore. It’s cool, that’s the way it should be; more guys should be doing yoga as they get older.
For the people who are stuck at desk jobs, how do you suggest they improve their posture? One of the best ways we’ve found to help people improve their posture is to take a picture. Many people think that they just need to stand straight for their posture to be good, but they don’t actually know how straight they must stand. I think it’s a wonderful idea to take a picture once a year as a benchmark to see what your posture looks like. If I took a picture of you while you were relaxed, and then I told you to stand with your best posture and I took another picture, you’d be able to see how far out of line your body was. Once you see that, you can incorporate a posture exercise into your daily routine.
Tell me about your involvement in the White House conference. In 2000, I was a delegate in the conference on aging; it’s a once every ten year event that looks at the problems of aging in society. To get on my soapbox, there’s a lot of money spent on drugs and surgery and aesthetics. The thing with posture is that there’s not a lot of money to be made on the drugs and potions and lotions side of things, even though posture can make a huge difference in how well people age. Educating people about posture and letting them know that your posture effects not only how you look but also how well your body functions, and literally how well you age, is what my soapbox, so to speak, has been. Not having good posture is a big issue, but there’s no money to be made in teaching people how to stand taller. That’s one of the ironies in my life; this is a problem that I’ve seen which I’m promoting, but there’s not a company out there that wants to make it a part of their agenda.
There is no failure except in no longer trying. Elbert Hubbard
The Ultimate Driving Machine®
By Tyler Stevenson
No Gym No Problem Hectic work schedules, household responsibilities, long days at the office – the list of reasons to skip a workout seems to go on and on. However, with vacation season soon to be in full swing, your busy schedule may have left your body less than beach-ready. Below are a few routines that will get you toned and can be done at home – no gym required.
Tricep Dips
Not only is this workout great if you want toned arms, but it can be done just about anywhere. To start, grab two chairs and put them close together, setting your body between the chairs. Put one hand on each seat and point your legs straight forward. Lower your body slowly by bending your arms, and then push yourself back up. There’s one. Do as many as you can while maintaining good form. Aim for three sets of ten repetitions.
Pushup Planks
This body weight exercise works your abs, back, and core muscles all at once. To start, find an open space and place your hands flat on the floor, shoulder width apart. Your legs should be back and your knees off the floor in the classic “pushup position.” Make sure your shoulders are square – not in front or behind your wrists. Hold this pose and try to breathe normally. Strive for three sets of 60 seconds.
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Body Weight Squats
This is a classic for a reason; it works multiple parts of your body and is easy to do. Start by placing your feet shoulder width apart and slowly squatting down until the bend in your legs makes a 90 degree angle. Keep your back straight. After holding for a second or two, push yourself back up. Aim for 3 sets of 10 repetitions. No matter how busy your schedule gets, these workouts combined with a healthy diet can get you going in the right direction. Once you master these, feel free to switch it up by adding some variation. Stay fit, good luck and have a happy swimsuit season. Nothing great is created suddenly, any more than a bunch of grapes or a fig. Epictetus
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WE OFFER FREE WI-FI, COFFEE, SNACKS AND SHUTTLE SERVICE. Flourish Magazine | Apr/2013 17
Markon Jumping Cuban into Interviewed by Lauren Douglass
Mark Cuban, billionaire, chairman and owner of HDNet and the Dallas Mavericks, has seen his share of business, but as his most notably known role as investor on ABC’s popular show Shark Tank, we caught up with him to get a little insider information on the show. We’re also hoping a little of his success can rub off on us.
The Shark Tank
So Mark, tell us some of your secrets. You’ve invested in many start-ups, and in your experience, what can cause a business to fail? For some, as the business grows, it’s impossible for them to balance their home and work lives. Before Shark Tank, as a smaller company, they could work around family. But when you reach a certain size, you have to work your family around your business. That is not always easy to do.
Did Shark Tank approach you about the show? Someone told me the show was happening and they were looking for sharks. I reached out to them, but before I got ahold of anyone, they contacted me. We were on each other’s mind. But I didn’t get cast for the first season.
It seems to me like a lot of the time the contestants are waiting to hear from you. Is that the case while it is happening? No, not at all. There are some companies that are better fits than others. Now that the show has been on the air for so long, it’s pretty obvious when it’s not a fit for me. Fashion, frozen foods, and direct response are not my strengths compared to the others.
Are there certain types of investments you would recommend as opposed to others? No – each is different. 18 Flourish Magazine | Apr/2013
If you were lecturing a business class, what would be your main lesson?
What advice can you give the novice investor looking to invest in a start-up?
Know your business better than anyone else in the world.
Don’t do it – unless you know you can add significant value.
What do you believe is the primary key to your success as an investor?
So what is it like to own a basketball team?
I work hard to learn about each business and industry.
It’s an amazing feeling when you win, and it’s incredibly stressful when you lose.
Disappointments are to the soul what thunderstorms are to the air. Johann C. F. von Schiller
Gainesville Man Survives The Tank By Sarah G. Mason
How great was it to win the national championship, and on Is it hard to manage your personal/family top of that, against Lebron and the stacked Miami Heat? life with your business life? Beyond great! It was a feeling I will never forget.
We know you have tried in the past, but are you still searching for your next purchase of a professional team? No. Not anymore!
I made most of my money before I got married, which allows me to pay attention to family first now. I never could have balanced them before.
Last question. Do you sleep? Sometimes ...
Gainesville’s very own Byron Young, entrepreneur and founder of the beanbag-to-bed company CordaRoy’s, made an exciting appearance on ABC’s show Shark Tank in hopes of securing an investment from one of the “sharks.” Tension mounted as Young stood before the sharks and requested $200,000 for a 20 percent stake in his company – a valuation that turned out to be too high for the investors. While many quickly dropped out, two sharks remained: Lori Greiner and Robert Herjavec. Herjavec proposed partnering with Greiner to make a joint investment, but Greiner said she didn’t want a partner on this one. Greiner finally made her offer as a “take it or leave it” for $200,000 for 58 percent of the company. It was a steep offer – more than many business owners would have agreed to, but much to the surprise of the sharks and viewers alike, Young took the deal. In doing so, he gave up ownership of his 15-year-old company. Despite the initial surprise, Young thinks it was all worth it. “I wasn’t going to leave without an investment,” he admitted afterwards. Currently, Young is preparing for an appearance on QVC later this year during “The Family Room” segment. According to Young, this is a huge opportunity that will provide enormous exposure for his business.
Failure teaches success. Japanese Saying
Flourish Magazine | Apr/2013 19
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By Mike Capshaw
Red Robin Gourmet Burgers was one of four new restaurants to open at the Oaks Mall in March. Photo by Mike Capshaw
take a look at the newsmakers from the past few weeks: Business Let’s Archer Road Happenings
Briefs Gainesville Biz News & Notes
While other areas of the country may be going bust, Gainesville is booming – as evident in this compilation from around the area. 22 Flourish Magazine | Apr/2013
Commercial space along Archer Road continues to get a facelift.
A 10,700-SF building with five parcels, including a drive-through lane, has been approved for Butler Plaza by the City Plan Board – an advisory board for the City Commission. Checkers restaurant closed down in late February and will be demolished along with an adjacent building, which once was Florida Citizens Bank, to make room for the new development. All five of the parcels in the strip mall are expected to be restaurants. West of that location down the street, a new bar called The Brass Tap opened in February. Beef O’Brady’s bought the franchise rights for the Tampa-based company in June of 2012. The 3833 SW Archer Road business is The Brass Tap’s ninth location and first in Gainesville. It will sell more than 300 craft beers, including 60 on tap, as well as wine and cigars. The bar, which will not serve food, will feature live music Thursdays, Fridays and Saturdays.
Eight of the nine locations for The Brass Tap are in Florida. Aaron Hessell is the owner/operator of the Gainesville location. According to the company’s website, a total of 19 locations are planned to be open by 2014.
Exactech’s Earnings Up
Exactech (Nasdaq: EXAC) reported a 44 percent increase in net income in 2012 to $12.7 million for diluted per share earnings of $0.96. That’s an increase from the $8.8 million and $0.67 per share in 2011. The Gainesville company, which develops and produces bone and joint restoration products and biological materials, also reported a nine-percent increase in revenue to $224.3 million, up from 205.4 million in 2011. The gains are due to lower costs and a growth in sales, especially of shoulder and hip replacements. “The ongoing rollout of new products that are getting excellent reception from our surgeon customers and their patients together with improving growth in the U.S. domestic market and robust growth in the Asian and Latin American markets all contributed to a solid performance,”
Let us be of good cheer, remembering that the misfortunes hardest to bear are those that never happen. James Russell Lowell
Exactech chairman and CEO Bill Petty said in a company release. The fourth quarter of 2012 was extremely profitable. There was a 12-percent jump in revenue to $59.3 million and a 113 percent increase in net income to $3.9 million, as compared to the fourth quarter of 2011.
Oaks Mall Movement
The Oaks Mall welcomed four new restaurants this past month. Red Robin Gourmet Burgers, Maki of Japan, Suki Hana and Charley’s Grilled Subs were all scheduled to be opened in late March. The space in the food court was open for lease because of the recent closings of Lotus Express, Asian Chao and Great Steak & Potato Company. Red Robin (Nasdaq: RRGB), a Colorado-based company that also will include a bar at the Gainesville location, has experienced steady growth over the past few years and now has more than 470 franchises in North America.
Steakhouse Shake Up
The owners of a Lake City steakhouse have opened Lasso’s Steakhouse at the former site of Smokehouse at 104 S. Main St. Lasso’s will be opened Monday through Saturday from 11 a.m. to 11 p.m. and also will serve lunch from 11 a.m. to 3 p.m. on weekdays. Owners Derrick and Wendy Bannister also operate The Porterhouse in Lake City.
No Horsin’ Around
The Gainesville company Elisa Technologies has received a big boost in business in the wake of Europe’s horse meat scandal. The 11-person company offers the only test kits that detect horse meat without the need of high-cost DNA testing. The kits have been on back order since February when traces of horse meat were found in processed beef that was being used in everything from restaurants to supermarkets in Europe. No
horse meat has been found in the U.S. beef.
Denham Sells Interest
After nearly 40 years as principal, one of the founders of Eng, Denman and Associates Inc. has stepped down from the Gainesville company. David Denham sold his interest in the company, which handles civil engineering, land surveying and land planning services, to partner Sergio Reyes. The company will be renamed EDA Inc. and will be adding a general construction division and a general contraction department.
Earn DBA at SLU
Saint Leo University is offering its first doctoral degree in business administration, which it announced during its Fourth Annual International Business Conference in February. DBA students will be admitted into the Donald R. Tapia School of Business for study beginning in December. The three primary populations the degree is designed to benefit are for teaching business at the college level, business professionals transitioning to new goals or for those seeking advancement in their chosen field.
Midnight Moving
Midnight Cookies is finally moving into a stand-alone location after operating inside the California Chicken Grill for the past two and a half years. The new location at 3345 SW 34th St., Suite 1, is expected to open in April. The new location allows for expanded hours, menu options and delivery services.
Another Domino’s pickup
Gator Domino’s has cooked up its 10th location and first outside of Alachua County. Franchise owner Frankie Wehbe recently purchased the Starke Domino’s Pizza, which previously was owned by a group from the Jacksonville area.
Present fears are less than horrible imaginings. William Shakespeare
Flourish Magazine | Apr/2013 23
Grilled Pineapple Chicken Sandwich Tired of the same old PB&J every day for lunch? If you love to brown bag it, but you still want to spice up your midday meal, try this grilled pineapple chicken sandwich. Savory meets sweet with this delicious, easy to make lunch.
What you will need: • 4 slices pineapple (canned) • 1 tablespoon honey mustard • 2 skinless boneless chicken breasts (halves) • 1 red bell pepper (thinly sliced) • 2 sandwich rolls By Sarah G. Mason
1) Grill or broil the chicken breasts and pineapple slices 2) While cooking, brush occasionally with honey mustard 3) When the breasts are no longer pink in the middle, remove 4) Serve the chicken on sandwich rolls, topped with pineapple and red bell pepper
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How much pain has cost us the evils that have never happened. Thomas Jefferson
Bruce Piasecki (center) with his daughter, Collette (left), and friend Alicia at the Cornell Tower last July. Five-year-old Bruce and his sister pose for a photo outside of their home in West Islip, N.Y.
Interviewed By Mike Capshaw
Winning In Business With Teams In anticipation of his new release, Doing More With Teams: The New Way to Winning, we caught up with best-selling author Bruce Piasecki as he explores how team principles can work within the larger framework of a company. This is Piasecki’s follow-up to his New York Times’ Best-Seller, Doing More with Less, and he gives us a few tips on how to run a successful company by taking a cue from the ultimate winning teams of basketball. By blending his own life experiences of growing up with a single mother who took in orphans, playing sports at a high level, his research on exceptional companies, and the Navy Seals, he has constructed this informative book. It is the trouble that never comes that causes the loss of sleep. Chas. Austin Bates
To start, Piasecki believes that companies should avoid working with and hiring selfish people – they have no business in a successful business. Instead, companies should hire, promote and encourage like-minded “team players.” Individuals seek only personal gain, whereas team players work together to achieve common goals that may not have been achieved by working singularly. “There’s a certain magic in teams that give us an opportunity to spread our wings that we may not have otherwise had on our own,” Piasecki said. While others may remember Michael Jordan for his high-flying dunks and clutch play, Piasecki recalled how teammates like Scottie Pippen and Dennis Rodman worked together to make the Jordan-led Chicago Bulls champions. Just as in basketball, each employee has a role. An individual cannot succeed at as high of a level as they can with the power of a team behind them. “Do everything possible to promote and reward teamwork rather than individualism,” Piasecki says. “Whether your efforts are centered on pay structure, group incentives, verbal recognition or some other technique, seek always to send the signal that it’s strong teams, not strong individuals, which make up a strong company.” Piasecki, who earned his Ph.D. from Cornell the same year he launched his 15-person consulting firm AHC Group in 1981, says that the characteristics of successful teams are a “sense of commonality, shared values, integrity and commitment to one another.” There are roles within an exceptional team such as “planners” and “doers,” and having strong leaders or “captains” is also important. Captains drive individuals to peak performance by recognizing the key capabilities in each team member. For instance, employees that display generosity may be paired with others who need “building up.” Regardless of role, each person should execute their moves for the altruism of the team to truly succeed. To learn more about Piasecki visit BrucePiasecki.com and pick up your copy of Doing More with Teams: The New Way to Winning in bookstores and online now.
Flourish Magazine | Apr/2013 25
Farm-to-Table
Dining
By Lauren Kolansky
How does a delicious, four-course meal prepared using ingredients from your local farmers by your favorite chefs from your favorite restaurants sound? What if each course was paired with a local wine or beer? Even better, right? Come support and connect with your community at Swallowtail’s series of Farm-to-Table Dinners, where Gainesville's celebrity chefs visit the farm and create a fabulous meal using ingredients from the farm. Each dinner is a fund raiser for a specific project on the farm, and the proceeds of your ticket will go directly to that dinner’s project. While you’re sipping on your local brew or organic wine, you can learn about the farm, food and sustainability from the spirited farmers and chefs whose passions on eating well, healthy and local fuel this event. Dinners are held once a month at the Swallowtail farm in Alachua at a family style harvest table surrounded by the lush views of the Swallowtail farm fields, rolling hills and southern sky, perfect for family, friends or a romantic outing.
Next dinner: April 13, 2013 with guest chef Jeff Allen from Dragonfly! For more information and to purchase tickets, visit swallowtailcsa.com
26 Flourish Magazine | Apr/2013
I never think of the future - it comes soon enough. Albert Einstein
By Mike Capshaw
In the
News Keeping our readers updated on all of the happenings that matter...
Chamber Checks Utility Rates
In an effort to help existing businesses and to remain competitive for companies contemplating a move to the area, the Gainesville Area Chamber of Commerce has formed a committee to examine utility costs in peer cities. The Chamber wants to ensure that Gainesville Regional Utilities rates are in line with other cities competing for relocating companies. Keith Perry, a R-Gainesville state Rep., has agreed to await the findings of the study before filing legislation requiring a referendum that all GRU customers vote on whether the company should be governed by an independent board instead of city commissioners. At present, GRU customers that live in unincorporated areas cannot vote on city commissioners.
County Budget Director Fired
Acting Alachua County Manager Rick Drummond fired Rick Mills Jr. on March 4. Mills Jr. was the interim director of the Office of Management and Budget. It’s the second change of the position in seven months after former director Suzanne Gable left for a job in Sarasota County in September. Mills has worked with the county for more than a decade and teaches a graduate course on public finance and budgeting at UF.
First Raise In Six Years
Some county workers will receive a 3-percent pay raise to help offset the cost of the state-mandated 3-percent contribution employees must make toward their pension. The Alachua County Commission also approved a lump-sum payment for its employees in the Florida Retirement System to repay money already paid since the mandate went into effect in July of 2011.
Sound Off: $2.1 Million Buffer
Gov. Rick Scott and the Florida Cabinet approved a $2.1 million purchase of land around the Camp Blanding Joint Training Center near Starke in early March. The extra 1,578 acres was needed to serve as a buffer for the noise made during artillery training and prevent encroaching development, according to an article by the Jacksonville Business Journal.
Don’t Touch The Water
State officials have warned North Florida residents to avoid contact with the water after possible contamination of the Suwanee and Withlacoochee rivers. A water pollution control plant in Valdosta, Ga., has overflowed into the Withlacoochee, which flows into the Suwanee. It is idle to dread what you cannot avoid. Publius Syrus
Flourish Magazine | Apr/2013 27
By Daniel Sutphin
Saving the Planet in Style:
Fisker
Karma The 2012
Although the market for electric cars is growing, the stigma surrounding the environmentally-friendly automobile still exists – they’re small, slow and in way masculine, or, “A man’s car.” This stigma, however, has pushed car companies to design vehicles with more aesthetic appeal than that of the common, eco-friendly Prius, or its similarly styled competitors.
The Karma also boasts a variety of premium luxury features, including: • Fisker Command Center 10.2" Screen • USB and Aux Audio Inputs • Sirius XM Radio Ready • Back Up Camera • Solar Roof Panel 28 Flourish Magazine | Apr/2013
• HomeLink System • Voice Activated Navigation • 22" Aluminum Wheels/Tires • Keyless Ignition w/Push Button Start • Bluetooth Handsfree Phone Compatibility
Enter the 2012 Fisker Karma! Its head-turning design and style bring some much-needed testosterone to the eco-friendly automobile industry. Offered in Stealth or Sport mode, the high-performance, luxury car allows drivers to either plug-in or fill up. Stealth mode needs six hours to charge, which produces 403hp and 959ft-lbs of torque. The engine is a 2.0L Turbocharged Direct Injection 4-cylinder generator for extended range. The Karma can travel 50 miles running on the battery and up to 300 miles total. Sport mode, or the gas-powered option, kicks in by flipping the steering wheel paddle to sport mode, or by standing on the pedal, providing 9.0/35.7 (US gal/L).
If this is the future, it certainly looks bright!
The rose is fairest when’t is budding new, and hope is brightest when it dawns from fears. Walter Scott
GO
The Gainesville Orchestra presents
A r o u n d t h e Wo r l d w i t h D i s n e y Friday
May 10th, 2013 7:30pm
UF Phillips Center for the Performing Arts Gainesville, Florida
Take a musical carpet ride through the best of Disney. Featuring music from such films as Mary Poppins, Aladdin, The Lion King and much more. Enjoy not only hearing the sounds of the movies, but also seeing visual clips and video. For tickets please call Box Office: 352.392.2787 or visit Ticketmaster.com visit us at www.GCOmusic.org or on Facebook
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featuring t /8 SE 4USFFU 4VJUF B UIPSOFCSPPL 7JMMBHF t (BJOFTWJMMF There is no education like adversity. Benjamin Disraeli
Flourish Magazine | Apr/2013 29
Photos by Mike Capshaw
Wild Game Feast
Buffalo roast, deep fried quail and wild turkey were among the tasty treats cooked up during the 29th Annual Wild Game Feast at the Rotary Conservation Area at Hatchet Creek on March 7. The event was presented by the Rotary Clubs of Gainesville, Inc. Money was raised through ticket sales of $60 each and sponsorships, which ranged from $250-10,000. Proceeds went to the group’s quest to build the South West Advocacy Group’s Rotary Health Clinic that’s scheduled for completion next year and will be staffed by the Alachua County Department of Health. It’s expected to annually serve about 6,000 low-income residents that otherwise may not have access to medical care, according to its website. The more than 1,000 attendees huddled around a large campfire and portable space heaters while munching on wild game and sipping drinks, thanks to a cold front moving through the area. Other than ticket sales and sponsorships, there were drawings to raise additional funds. One raffle was for a trip for two to Paris. However, when the winner, Dr. Phillip Ankrum, was announced, the doctor wasn’t in the house. He was initially contacted on a cell phone number written on the ticket before showing up minutes later to accept the prize. Many area business owners, rotary club members and others attended, including Eighth Judicial Circuit public defender Stacy A. Scott and her staff.
30 Flourish Magazine | Apr/2013
Good fortune and bad are equally necessary to man, to fit him to meet the contingencies of this life. French Proverb
Take all the swift advantage of the hours. William Shakespeare
Flourish Magazine | Apr/2013 31
High School Spotlight Shines On...
Jessica Thomas
School: Buchholz Sport: Basketball Position: Point Guard Notable: Miami signee scored 50 and 47 points in leading the Bobcats to the 7A state championship. Named the Florida Dairy Farmers Class 7A Player of the Year. Jessica Thomas is following in the footsteps of her talented brother, Lamar, to attend Miami.
Quotable: (Miami) is like family between all of the staff and the teammates. And it’s a winning program, so coming from this type of program (at Buchholz) and going to Miami won’t bee that much of an adjustment.” Jessica Thomas on why she chose Miami.
Story and photos by Mike Capshaw
Unselfish Scoring Machine Buchholz’ Thomas is known as a team player Jessica Thomas knows what it’s like to be “in the zone.” The Buchholz High senior sharpshooter scored 50 and 47 points in games during the Bobcats’ run to the 7A state championship. During the 50-point performance in a 94–8 win against Tallahassee Ciles in the district semifinals, Thomas connected on 11 of 13 shots from three-point range. “It was just like anything I threw up, it was going in,” Thomas said. “When you’re in that zone, it’s like throwing a ball into the ocean.” 32 Flourish Magazine | Apr/2013
Thomas is the epitome of a true studentathlete, excelling on and off the court. The Florida Dairy Farmers Class 7A Player of the Year plans to pursue a degree in broadcast journalism after signing with the University of Miami. That’s where her brother, Lamar Thomas, set a school receiving record before moving on to play for the Miami Dolphins and Tampa Bay Buccaneers. Her other two brothers also starred in sports at Buchholz and beyond. Daren Thomas went to Arizona for football while Eric Thomas was a pitcher at BethuneCookman before being drafted by the Seattle Mariners in 2009.
In other words, the Thomas name carries a lot of weight in the halls of Buchholz. When asked who the best athlete in the family was. Jessica Thomas answers quicker than one of her patented no-look passes. “Me,” she says with a wry grin. “Growing up with three older brothers, I didn’t really have a choice when it came to sports.” Buchholz lost in the state semifinals, aka the “Final Four,” in each of the past two seasons. With four starters graduating off last season’s team, few expected coach Rebecca Williams’ squad to make a return trip to the Final Four this season. Williams credits Thomas’ leadership and being a “team player” with the “unexpected” success of this year’s team. Thomas averaged six assists to go along with her 30 points per game. “She’s not selfish with the scoring. She always tries to get everybody involved,” Williams said. “When you look at a kid who’s putting up the scoring numbers that she’s putting up, people think she’s all about her, but that’s not it at all.” Thomas shined when the lights were the brightest. Trailing by 18 in the state finals, Williams called timeout and told Thomas to “stop being so passive; we need to score.” Thomas answered by scoring her team’s next 15 consecutive points to help the Bobcats rally for a 63-49 victory against Davie Nova. In the state semifinals, where Buchholz’ season came to a grinding halt in 2011 and 2012, Thomas put up 38 points. In the
Fractures well cured make us more strong. Ralph Waldo Emerson
regional finals, she scored 47, but none were more crucial than the three free throws she sank – she was fouled while shooting a three-pointer after already hitting seven to that point – with 2.1 seconds to send the game into overtime. Thomas worked on improving her free-throw shooting heading into that clutch moment in her team’s season, Williams said. Her coach also said Thomas came into her own as a passer this past season, but she had to learn to make sure her teammates were ready to catch her no-look passes. “The biggest thing to me is to help my teammates and make them better,” Thomas said. While other athletes may listen to hip-hop music to get pumped up, Thomas instead listens to slow, love songs to help keep her “level and mellow” before games. She often was heard singing in the locker room, too. Thomas’ play always seemed to be in tune. Besides her shooting touch, she also has excellent vision and ball handling skills, which includes a killer crossover dribble that few opponents can defend.
“I watch a lot of kids play, but I watch a lot of kids that play for themselves – Jessica plays for her team,” Williams said. Growing up in Gainesville, Thomas may one day be viewed as “one that got away” if she stars at Miami. The Florida Gators recruited Thomas through her junior season, but she wasn’t showing much attention as the early signing period approached in November. “I think she is going to go to Miami and do very well,” said Williams, a 1992 Buchholz graduate who was named 7A Coach of the Year. “She’s got so much love for the game that I think she’s going to work hard and do whatever it takes to give her some minutes out on the court.” Thanks to her team-first mentality mixed with her efforts on and off of the court, Thomas serves as a perfect role model for young athletes. She offers up advice for any wanting to follow in her “electric green” Nike shoes. “Work as hard as you do on the court … in the classroom as well,” Thomas said. “That’s where it all starts.”
Jessica Thomas and her coach, Rebecca Williams, are up for overall statewide honors that are voted on by coaches and media. Thomas is up for Miss Basketball while Williams is in the running for Coach of the Year.
All misfortune is but a stepping-stone to fortune. Henry David Thoreau
Flourish Magazine | Apr/2013 33
34 Flourish Magazine | Apr/2013
Quote here. Person Name
Staging Your Home Time to Sell? A Little Staging Will Help Move Your Home
With interest rates hovering at all-time By Connie Holubar lows, yet still threatening to rise, this spring might just be the time to sell your Remove Excess Furniture the size of your rooms by current home. Whether you’re in need of Emphasize removing non-essential or over-sized Take the leaf out of your dining more space or you’re ready to downsize, furniture. room table and store away extra chairs. side chairs and occasional tables, staging your current home is the key to Remove as well as magazine racks or baskets. bookcases can also be ensuring that it shows well to potential De-cluttered removed to open up wall space. buyers. While professional stagers can Clean Out Closets make your home look model perfect with Moving time is cleaning time, so go through your closets and give generously rented furniture and decor, you can do a to Goodwill or the Salvation Army. If you haven’t worn something in six months, get lot yourself by following these simple tips. rid of it. Box up off-season clothing, shoes
De-Personalize
Start by going from room to room to gather your family photos and personal items. By removing your most personal things, it will be easier for buyers to picture their own families in your home.
De-clutter
We all decorate our homes with the things we love, but when it’s time to sell, less is more. Focus on clearing bookcases, tables and open shelves so that there are just one or two items displayed on each. Clear off your kitchen counters; put canisters and spices away and the toaster in the pantry. De-clutter night stands, dresser tops and bathroom vanities. You want buyers to see wide open spaces where they can picture their own things. Misfortunes often sharpen the genius. Ovid
and accessories to store in a storage unit. Give every closet in your home room to breathe so that potential buyers see plenty of storage space instead of a lack thereof.
Neutralize
If you’ve customized your home with bright or dark paint colors, invest the time and money into painting. Patch nail holes and apply a fresh coat of paint in a light or neutral color. New paint cleans up a home and gives it a “move in ready” feel. Remove artwork on the walls; blank walls are fine when your home is for sale.
let the sun shine in
Replace inexpensive blinds or patterned curtains with simple drapery panels in a neutral shade. Wash all your windows and window sills to make your home bright and inviting.
Focus on key spaces in the home
If your home has a fantastic sunroom, spend extra time making that room feel warm and inviting. If your master bedroom is large, add a comfy chair or chaise to give it that master retreat feel. Laundry rooms are surprisingly high on home buyers’ lists, so make sure yours is clean and functional. Men can fall in love with a spacious garage that is organized and inviting, so don’t neglect those “outdoor spaces.”
Have your carpets cleaned
Even the most worn carpet can look new again with a professional carpet cleaning. While replacing carpets or flooring may seem like the right thing to do, you also risk the chance of picking something a home buyer won’t like. If you absolutely must replace flooring, choose popular hardwoods or neutral carpet colors.
Clean everything
Baseboards, appliances, walls, floors and furniture – everything should be cleaned. Vacuum cobwebs from the ceiling corners and clean all ceiling fans and light fixtures. Replace light bulbs to maximize interior lighting. Avoid antiseptic cleaners or sweet fragrance sprays. Choose cleaners with fresh, clean scents that greet homebuyers without assaulting them. Your “old house” can become someone else’s “new house” quicker when you take the time up front to prepare it for sale. While the work may sound significant, the time you invest now will likely pay off with a faster sale at a higher price. Flourish Magazine | Apr/2013 35
Third-year coach Will Muschamp has emphasized reducing penalties and sacks while improving the passing game after his team was last in the SEC in all three categories last season.
By Mike Capshaw Photos Courtesy UF Communications
Florida Gators News & Notes Muschamp Tour Begins April 2
After making just one stop in Gainesville during his spring “Gator Gatherings” speaking tour a year ago, Florida football coach Will Muschamp will be hitting the hometown of the Gators three times this spring. The first appearance of his 10-stop tour will be April 2 when he speaks to the Gainesville Quarterback Club. It will be his only appearance before the annual Orange & Blue Debut spring scrimmage that’s scheduled for April 6 at Ben Hill Griffin Stadium. Muschamp’s other two scheduled stops in Gainesville are May 1 for the Title Town Gator Club and May 23 – his final stop – for the Fightin’ Gator Touchdown Club. Other stops are May 2 for the Tampa Gator Club/Pinnellas County Gator Club, May 7 for the Polk County Gator Club in Lakeland, May 8 for the Central Florida Gator Club 36 Flourish Magazine | Apr/2013
in Orlando, May 14 for the Gator Club of Jacksonville, May 15 for the Atlanta Gator Club and May 20 for the Jacksonville Quarterback Club. The date of Muschamp’s appearance at the Daytona Quarterback Club has not been determined. Gators assistant coaches Tim Davis, DJ Durkin, Joker Phillips and Bryant Young also have speaking engagements planned in May. Davis, UF’s offensive line coach, will speak to the Space Coast Gator Club in Brevard County on May 14. Durkin, the Gators’ first-year defensive coordinator, will be at the Southwest Florida Gator Club in Fort Myers on May 6. Phillips, Kentucky’s former head coach who was hired as UF’s receivers coach in December, will be at the Palm Beach County Gator Club on May 7. Young, a former All-Pro with the San Francisco 49ers and Florida’s defensive tackles coach, will speak to the Panhandle Gator Club in Panama City on May 7.
Wuerffel on Ballot, Again
Former Gators quarterback Danny Wuerffel is on the FBS ballot for the College Football Hall of Fame. It’s the second time Wuerffel has been on the ballot. He passed for 39 touchdowns and more than 300 yards per game on his way to winning the Heisman Trophy for the Gators’ 1996 National Championship team. He also led Florida to four-straight SEC Championships and graduated after setting 48 records (Four NCAA, 12 SEC and 32 school records) during his career. If he makes the team, Wuerffel will be the seventh former Gators’ player to make the Hall, joining Dale Van Sickel, Steve Spurrier, Jack Youngblood, Emmitt Smith, Wilber Marshall and Carlos Alvarez. Former UF players Doug Dickey and Chelo Huerta also are in the Hall, but were enshrined as coaches. Other notables on this year’s ballot of 77 former players include former Oklahoma linebacker Brian Bosworth, former South Carolina receiver Shannon Sharpe, former UNLV punter/quarterback Randall Cunningham, former Miami quarterback Vinny Testaverde, former Alabama linebacker Derrick Thomas, former TCU running back LaDainian Tomlinson and former Michigan receiver Kirk Gibson, who went on the play 17 seasons of Major League Baseball.
Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity. Louis Pasteur
Dominque Easley is listed at defensive end heading into the spring, but can slide inside to tackle if needed.
This year’s FBS Hall of Fame Class will be announced at noon ET during a May 7 press conference. The class officially will be inducted during the 56th National Football Federation Annual Awards Dinner on Dec. 10 at the Waldorf Astoria Hotel in New York City.
Another uf alum Leaves ESPN
Former Gators softball player Jenn Brown has left ESPN, according to an SI.com article in early March. ESPN spokesman Mike Humes confirmed the report. Brown the second UF alum to leave the sports network in seven months after Erin Andrews, a former member of the Florida Gators Dazzler’s dance team and 2000 grad, bolted for Fox Sports in June of 2012. Brown, who was born in Gainesville and raised in Orlando, joined ESPN as a correspondent in 2006 and became full-time in 2010. It remains unclear what path Brown will choose next. She’s a spokesperson for several companies and has a jewelry line called “The Jenn Brown Collection.” She hosted entertainment shows, including E! News Now, before joining ESPN. Quarterback Jeff Driskel returns as a second-year starter to lead the Gators’ offense
GATORS IN GAINESVILLE
With 31 home events in seven different sports scheduled this month, there are plenty of opportunities to show your support for the Florida Gators. UF’s only two home outdoor track meets of the season are this month and there are many great matchups worth checking out, including several offering free general admission like the football team’s annual Orange & Blue Debut. That’s the first chance for fans to check out Will Muschamp’s squad for his third year as head coach. Another event fans can catch for free is the Gators’ lacrosse team’s match against defending national champion Northwestern on April 20. With seven national tiles, Northwestern is the program Florida is trying to dethrone as
it emerges as a national-title contender in only the fourth year of the program’s existence. Softball games and tennis matches are free and open to the public as well. The Tom Jones Memorial Classic track meet is free, but the ticket prices for the Pepsi Florida Relays are $10 for adults and $5 for children. For baseball fans, it doesn’t get any better than the Gators’ three-game weekend series against South Carolina, which has played in three consecutive College World Series title games and won two of the past three national championships. Here’s the composite schedule of all of the Gators’ home dates this month:
APRIL
2nd Baseball vs. Central Florida, 7 p.m. 3rd Baseball vs. Central Florida, 6 p.m. 4th Track & Field, Pepsi Florida Relays 5th Track & Field, Pepsi Florida Relays; Softball vs. Mississippi State, 6 p.m.; Women’s tennis vs. Ole Miss 6th Football, Orange & Blue Debut, 1 p.m.; Lacrosse vs. John Hopkins, 12 p.m.; Track & Field, Pepsi Florida Relays; Softball vs. Mississippi State, 3 p.m. 7th Women’s tennis vs. Mississippi State, 10 a.m.; Softball vs. Mississippi State, 12 p.m.; Men’s tennis, 1 p.m. 10th Softball vs. South Florida, 6 p.m. 11th Baseball vs. South Carolina, 7:30 p.m. 12th Baseball vs. South Carolina, 7:30 p.m.; Men’s tennis vs. Kentucky, 5 p.m. 13th Baseball vs. South Carolina, 3 p.m. 14th Men’s tennis vs. Vanderbilt, 2 p.m. 20th Track & Field, Tom Jones Memorial Classic; Lacrosse vs. Northwestern, 12 p.m.; Softball vs. Longwood (DH), 1/3:30 p.m. 21st Softball vs. Longwood, 1 p.m. 23rd Baseball vs. South Florida, 7 p.m. 26th Softball vs. Georgia, 5 p.m.; Baseball vs. Tennessee, 7 p.m. 27th Softball vs. Georgia, 12 p.m.; Baseball vs. Tennessee, 7 p.m. 28th Softball vs. Georgia, 12 p.m.; Baseball vs. Tennessee, 1 p.m. All times ET.
Persistent people begin their success where others end in failure. Edward Eggleston
Flourish Magazine | Apr/2013 37
Who knows the boss? In an effort to get to know a different Gainesvillian each month, Flourish has devised a fun way to learn more about an individual than simply where they work or what they do. John Dubreuil is Best Buy’s general manager. He has worked in the electronics industry for nearly 15 years and claims to be the “biggest Elvis fan under 50.” Let’s see what else there is to know about John and uncover “who knows the boss” the best between two of his top co-workers, sales manager Matthew Cutler Holt and mobile general manger Duane Durgee, by asking the trio these 15 questions:
Matthew
Joh n
duane
What’s his favorite Elvis song?
John: Suspicious Minds
Matthew: Blue Suede Shoes ✘
Duane: Hound Dog ✘
Has he ever dressed as Elvis for Halloween?
John: No
Matthew: No ✔
Duane: Yes ✘
What movie best describes John?
John: The Hangover
Matthew: Wedding Crashers ✘
Duane: Die Hard ✘
What state was he born in?
John: Michigan
Matthew: Michigan ✔
Duane: Michigan ✔
Favorite place to hang out in Gainesville?
John: T.G.I. Friday’s
Matthew: Fat Daddy’s ✘
Duane: T.G.I. Friday’s ✔
iPhone, Droid or other?
John: iPhone
Matthew: iPhone ✔
Duane: iPhone ✔
What’s his Zodiac sign?
John: Leo
Matthew: Leo ✔
Duane: Gemini ✘
What year did he begin working at Best Buy?
John: 1999
Matthew: 1996 ✘
Duane: 2005 ✘
He loves the Dallas Cowboys, but who is his favorite player of all time?
John: Emmitt Smith
Matthew: Troy Aikman ✘
Duane: Emmitt Smith ✔
John is an avid golfer, so what will he say is his strength: putting, driving or irons?
John: Irons
Matthew: Driving ✘
Duane: Driving ✘
What’s his favorite product at Best Buy?
John: Computers/Tablets
Matthew: Computers ✔
Duane: Computers ✔
If he could have dinner with anyone, living or dead, who would it be?
John: Vince Lombardi
Matthew: Vince Vaughn ✘
Duane: Elvis ✘
Where did he work before Best Buy?
John: Champs
Matthew: Champs ✔
Duane: Hostess at Hooters (½ point for being funny)
What city did he first move to in Florida?
John: Orlando
Matthew: Orlando ✔
Duane: Orlando ✔
If he was trapped on a deserted island, what’s the one item he would want to have?
John: Machete/knife
Matthew: Watch ✘
Duane: iPhone ✘
TOTAL Matthew – 7 correct (nice job!) Duane – 6.5 correct (not bad!) 38 Flourish Magazine | Apr/2013
Great works are performed not by strength, but by perseverance. Samuel Johnson
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Flourish Magazine | Apr/2013 39
Spirit of Charity
Gala On a beautiful evening in March, guests gathered at the O’Connell Center for the Spirit of Charity Gala, which benefits the programs at Catholic Charities of Gainesville. These programs include the Weekend Hunger Backpacks, which provides food to children over the weekends, Emergency Assistance and Rural Mobile Food services, both of which provide food to people in need, as well as The Bridges to Prosperity program, which looks at the root cause of poverty and helps individuals to learn how to become self-sufficient. All of the proceeds remain in our area and go towards funding programs that have become so critical in our community. 93 percent of the clients Catholic Charities serves are non-Catholic.
“The exorbitant rise in health care, unemployment rates and plummeting property values have left many unable to address the most basic needs for themselves and their families. Many families are struggling to support the needs of the young and of their aging parents. This year, we have seen an increase across the board for our services. In September 2011, we became a provider for the Weekend Backpack Program, which brings food to children who would otherwise be unable to eat over the weekend. We currently provide food to over 500 children, and the food pantry provides food for 2,500 families a month,” says Laurie Porter, Development Coordinator
nting Laurie Bank prese n. ssimillo of TD Bank donatio and Pat Ma ties the TD ari Ch lic Scott Schiller of Catho rli Ba hn Jo Porter and
In order to raise awareness and donations to fund these greatlyneeded programs, guests were treated to a vast silent auction, dinner by Carrabba’s and an exciting live auction where a trip to Rome and Napa Valley, sponsored by Southeast Car Agency and the Cousins Family, were among the coveted donations.
40 Flourish Magazine | Apr/2013
The sure way to miss success is to miss the opportunity. Victor Chasles
Opportunity, sooner or later, comes to all who work and wish. Lord Stanley
Flourish Magazine | Apr/2013 41
Events
April April 2nd 7pm UF Baseball UCF
April 3rd 6pm UF Softball UCF 7:30pm UF Men’s Glee Club & Women’s Chorale Spring Concert @ UF Auditorium
April 4th UF Track & Field Pepsi Florida Relays 6:30pm Science & the Digital Photography Revolution Lecture @ Harn Museum of Art
April 5th Track & Field Pepsi Florida Relays 1pm Celebrate the Earth Charity Mingle @ The Backyard at The Sun Center 5pm UF Men’s Tennis @ Ole Miss 5pm UF Women’s Tennis Ole Miss 5pm Celebrate the Earth First Friday @ Downtown Gainesville 6pm UF Softball Mississippi State 7pm Simone Dinnerstein & Tift Merritt @ UF Auditorium 7:30pm UF Baseball @ Miss. State 7:30pm Simone Dinnerstein @ UF Auditorium 7:30pm Zumba® Master Class with Jammer Bianca Ayala & ZINS™ Cristiane Machado & Lucy Rodriguez @ Hippodrome Theatre 9pm First annual Gainesville Jest for Laughs! Masquerade Party @ Cellar 12
April 6th UF Track & Field Pepsi Florida Relays 12pm UF Lacrosse Johns Hopkins 1pm UF Football Orange & Blue Debut Presented by Sunniland Corporation 3pm UF Softball Mississippi State 3pm Gainesville Pops Spring Arts Concert @ First United Methodist Church 4pm UF Baseball @ Mississippi State 6pm UF Gymnastics NCAA Regionals 6pm Jest Fest! @ Bo Diddley Community Plaza 10pm Champage Jam: Live without Konsequences @ Warehouse Restaurant & Lounge
April 7th 10am UF Women’s Tennis Miss. State 12pm UF Softball Mississippi State 38 Flourish Magazine | Apr/2013
1pm UF Men’s Tennis Mississippi State 2:30pm UF Baseball @ Miss. State
April 8th UF Men’s Golf @ Gary Koch Invitational 9am China & Egypt: Conservation at the Crossroads @ Harn Museum 12pm Dance for Health @ UF Health Science Center, Communicore Building 7:30pm Hair @ UF Phillips Center
April 9th UF Men’s Golf @ Gary Koch Invitational 6pm UF Baseball @ Florida State
April 10th 6pm UF Softball USF
April 11th 6pm Harn Museum Nights: A Little Night Music @ Harn Museum of Art 7pm VISA Talent Show 2013 @ Stephen C. O’Connell Center 7:30pm UF Baseball South Carolina 7:30pm Voca People @ Phillips Center at UF
April 12th UF Track & Field @ Seminole Invitational 3pm Healing Spaces & Voyage to Health Reception @ The Wilmot Healing Gardens 4pm UF Women’s Tennis @ Kentucky 5pm UF Men’s Tennis Kentucky 6pm UF Softball @ Kentucky 6pm GATHA ODISSI: Odissi Style Indian Classical Dance @ P.K. Yonge Performing Arts Center 7:30pm UF Baseball South Carolina 7:30pm Monterey Jazz Festival @ Phillips Center at UF 9pm Midnight Madness @ Gaiesnesville Raceway
April 13th UF Track & Field @ Seminole Invitational 8am Gator Stompin’ 5K @ Downtown Gainesville 8am Gainesville Tri Hard – Kids Triathlon @ Westside Park 10am UF College of Veterinary Medicine Open House @ UF College of Veterinary Medicine 1pm UF Softball @ Kentucky 3pm Music @ the Harn Museum
3pm UF Baseball South Carolina 4pm Farm to Table Dinner @ Swallowtail Farm 7:30pm Alison Balsom & Scottish Ensemble @ UF Auditorium
April 14th 12pm UF Softball @ Kentucky 1pm UF Men’s Tennis Vanderbilt 2pm UF Women’s Tennis @ Vanderbilt 2pm UF Lacrosse @ Vanderbilt 2pm Women in Hot Water! Book Tour @ Volta Coffee
April 16th 7pm UF Baseball @ Florida Gulf Coast
April 17th 4pm Hand Me Down Get Down @ UF J.W. Reitz Union Colonnade 6pm UF Softball @ FSU 7pm Discover Science @ Alachua County Headquarters Library Downtown
April 18th UF Track & Field @ Mt. SAC Relays UF Men’s Tennis @ SEC Tournament 3pm Grantwriting Workshop @ Santa Fe Center for Innovation & Economic Development (CIED)
April 19th UF Women’s Golf @ SEC Championship, UF Men’s Tennis @ SEC Tournament, UF Gymnastics @ NCAA Championships, UF Men’s Golf @ SEC Championship, UF Track & Field @ Mt. SAC Relays 6:30pm Healthy French Cooking @ Alachua County Extension Office 7pm UF Baseball @ Missouri
April 20th UF Track & Field Tom Jones Memorial Classic, UF Gymnastics @ NCAA Championships, UF Men’s Tennis @ SEC Tournament, UF Men’s Golf @ SEC Championship UF Women’s Golf @ SEC Championship 8am Running the Numbers 5K Run/Walk Race @ Westside Park 10am BioBlitz @ Florida Museum of Natural History 10am Farm & Forest Festival @ Morningside Nature Center 12pm UF Lacrosse Northwestern
1pm Family Day: Earth Day @ Harn Museum of Art 1pm UF Softball Longwood 1pm Urban Ecotour & Wine Tasting at Half Cork’d @ Hippodrome Theatre 3pm UF Baseball @ Missouri 3:30pm UF Softball Longwood 4pm Farm to table Dinner: Featuring The Gainesville Country Club @ Swallowtail Farm 7pm STOP! Children’s Cancer @ Stephen C. O’Connell Center 7:30pm Al Stewart @ UF Auditorium 9:30pm Kanapaha Botanical Gardens Service Social @ Kanapaha Botanical Gardens
April 21st UF Men’s Tennis @ SEC Tournament, UF Gymnastics @ NCAA Championships, UF Women’s Golf @ SEC Championship UF Men’s Golf @ SEC Championship 1pm UF Softball Longwood 1pm UF Baseball @ Missouri
April 23rd 7pm UF Baseball USF
April 26th UF Track & Field @ Arkansas Spring Invitational 4:30pm Spring Native Plant Sale @ Morningside Nature Center 5pm UF Softball Georgia 7pm UF Baseball Tennessee
April 27th 8am Great Strides Cystic Fibrosis Foundation Walk @ Albert “Ray” Massey West Side Park 10:30am Slow Art Day @ Harn Museum of Art 12pm UF Softball Georgia 1pm Rose Show @ Kanapaha Botanical Gardens 7pm UF Baseball Tennessee 8pm Nicholas Payton With Ninety Miles With Stefon Harris & David Sanchez @ Phillips Center at UF
April 28th UF Track & Field @ Payton Jordan Invitational 12pm UF Softball Georgia 1pm UF Baseball Tennessee
Our greatest glory is not in never falling but in rising every time we fall. Confucius
A Modern Day Poet
“The Book Of My Life” by Sting
Let me watch by the fire and remember my days And it may be a trick of the firelight But the flickering pages that trouble my sight Is a book I’m afraid to write
There’s a chapter on fathers a chapter on sons There are pages of conflicts that nobody won And the battles you lost and your bitter defeat, There’s a page where we fail to meet
It’s the book of my days, it’s the book of my life And it’s cut like a fruit on the blade of a knife And it’s all there to see as the section reveals There’s some sorrow in every life
There are tales of good fortune that couldn’t be planned There’s a chapter on God that I don’t understand There’s a promise of Heaven and Hell but I’m damned if I see
If it reads like a puzzle, a wandering maze Then I won’t understand ‘til the end of my days I’m still forced to remember, Remember the words of my life There are promises broken and promises kept Angry words that were spoken, when I should have wept There’s a chapter of secrets, and words to confess If I lose everything that I possess There’s a chapter on loss and a ghost who won’t die There’s a chapter on love where the ink’s never dry There are sentences served in a prison I built out of lies Though the pages are numbered I can’t see where they lead For the end is a mystery no-one can read In the book of my life
Though the pages are numbered I can’t see where they lead For the end is a mystery no-one can read In the book of my life Now the daylight’s returning And if one sentence is true All these pages are burning And all that’s left is you Though the pages are numbered I can’t see where they lead For the end is a mystery no-one can read In the book of my life
If you have a suggestion for our next Modern Day Poet, please email mail@whpinc.com
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Flourish Magazine | Apr/2013 39
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36 Flourish Magazine | Apr/2013
Glop & Glam Blueberry Blast Clarifying Shampoo This fun, delicious smelling shampoo is sure to be a hit with the kids (and with moms, too!). A paraben and sulfate free formula combines creamy, nutrient rich ingredients that lock in moisture and are great for all hair types. They can conquer who believe they can. Ralph Waldo Emerson
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Kneipp Lemongrass & Olive Body Wash This energizing body wash, free of SLS foaming agents, provides gentle cleansing and leaves skin soft and hydrated. $24, www.kneippus.com
Dark Spot Correcting Body Creme This luxurious body cream is formulated with Masterwort and Capsicum Fruit Exract to repair skin imperfections and reduce puffiness. $9.99, Target yesttocarrots.com
Elemental Herbology, Eye Elixir Reparative Serum for the Eyes An advanced, triple-action serum that works to reduce fine lines and wrinkles, puffiness and noticeable dark circles around the delicate eye area. $60, elementalherbologyus.com
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What lies behind us and what lies before us are tiny matters compared to what lies within us. Ralph Waldo Emerson
Flourish Magazine | Apr/2013 37
Fitness Gear By Sarah G. Mason
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An alternative earbud attachment that can be utilized while listening to music safely in environments where it’s necessary for be aware of your surroundings. Use them while you’re running, hiking, skiing, biking, working out or just walking. SafeSoundProducts.com $15.95
Gaiam Yoga Socks Put your entire sole into your yoga practice! Now you don’t even need your mat to get into those favorite poses. The five-toe targeted traction design of these socks gives you a non-slip surface anytime, anywhere, to increase balance and stability. All Grip. No Slip.
Rodney Yee Power Up Yoga A combination of cardio and strength-focused yoga practices from renowned yogi Rodney Yee. This total-fitness based approach to yoga emphasizes strength and flexibility and is designed to increase one’s overall fitness level. Gaiam.com $14.98
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Maya Fiennes Yoga for Real Beauty A fun, uplifting and inspirational routine is designed to stimulate all of the chakras, your body’s energy centers, in order to achieve happiness and harmony. Following the Kundalini practice, Maya Fiennes uses powerful motions, chanting and breathing to help you create and welcome beauty into your life. Gaiam.com $14.98
34 Flourish Magazine | Apr/2013
You must know for which harbor you are headed if you are to catch the right wind to take you there. Seneca
DIY
By Sarah G. Mason
Wedding Dos and Don’ts Whether you’re on a budget or you’re a DIY Queen, crafting your own wedding can personalize the Big Day and make it extra meaningful. However, you certainly can’t do everything yourself, and some projects are better left to the professionals. Here’s a review of what you should and shouldn’t do yourself as you plan your wedding day.
The Invitations – DIY! Get out the ribbon, glitter and glue! Wedding invitations are the exciting first step to your wedding plans, and they will set the tone for the entire event. Search online for customizable templates and print the invites on lacy paper or card stock. Then onto the fun part: decorating!
The Dress – Leave it to the Pros While you probably weren’t planning on sewing your own wedding gown, it might be tempting to try and do the alterations yourself. However, even if you’re wearing a hand-me-down dress, this is definitely something you should leave to the professionals.
Wedding Vows – DIY! There are countless ways to make your wedding special, but writing your own wedding vows is one of the most meaningful. Think about what you mean to each other, and try to express the essence of your feelings.
The Food – Leave it to the Pros While you might be a master in the kitchen, trying to serve an
Every Day is Gameday in
Gainesville
entire reception might be biting off more than you can chew. For whatever food, drinks and dessert you choose to enjoy, it’s best to hire an experienced caterer.
Table Centerpieces – DIY! This is a perfect chance to express your style by adding your own flare to the reception. You’ve chosen the venue and the color scheme – now you can top it off with personalized centerpieces. Candles, beads and flowers are a perfect starting point: let your creativity flow from there!
Only the venues change!
Photos – Leave it to the Pros While Mom’s pocket-sized digital camera might be great for day-to-day pictures, you won’t want to rely on it on your big day. Hiring a professional photographer will ensure that you don’t miss a single moment.
The Honeymoon – DIY! Now that the wedding is over, let the real fun begin! Whether you’ve planned a trip overseas or decide to stay closer to home, the start of forever after is something you can – and should – plan with your hubby.
The winds and the waves are always on the side of the ablest navigators. Edward Gibbon
VisitGainesville.com Flourish Magazine | Apr/2013 35
Going
Green By Connie Holubar
at Home
Conserving energy and reducing waste are growing concerns for everyone. Opportunities to be more eco-friendly exist all around us, and it’s easy to make small changes that make a difference. Consider these tips for being environmentally responsible at home.
Eliminate waste by packing yours or your child’s lunch in a reusable lunch box or sack. Include plastic containers instead of plastic bags for sandwiches, fruit and other healthy foods. The Florida DEP estimates that the average student produces nearly 70 pounds of waste per year from daily sack lunches.
Buy fruits and vegetables at a local farmer’s market or fruit stand. Change your light bulbs. Old fashioned incandescent light bulbs consume far more energy and burn out sooner than the newer LED or compact fluorescent styles. The Florida Department of Environmental Protection estimates that, if every household in Florida replaced just one incandescent bulb with a more efficient bulb, enough energy would be saved to power all of Tallahassee for two and a half years!
Turn up your refrigerator. Many households keep their refrigerator too cold, and refrigerators can be responsible for as much as 14 percent of your monthly electric bill. By turning the thermostat in your refrigerator up to between 37 and 40 degrees, you can keep your food cool, reduce spoilage, and save as much as 25 percent on the appliance’s cooling costs.
Reduce cardboard, plastic and paper by purchasing fresh foods or bulk items that don’t have excessive packaging. By buying fresh fruits and vegetables instead of frozen ones, you eliminate the need to recycle unnecessary cardboard containers. If you must buy packaged foods, choose reusable packaging, like plastic containers with lids, which can be reused for packing lunches or storing leftovers. Keep canvas shopping bags in your trunk for use each time you go to the market. 32 Flourish Magazine | Apr/2013
Locally grown produce not only supports local growers, but if more people did this, it would reduce the number of refrigerated semi-trucks on the road – and their diesel exhaust.
Recycle aluminum cans, plastic jugs, newspapers and cardboard. Set up a recycling station in your garage or mud room for separating and storing items for recycling. You can use old waste cans or plastic bins to keep items separate. If you don’t have curb-side recycling service through your local trash provider, designate one day per month for visiting the nearest recycling center. Once you start recycling, you’ll become more aware of items you purchase that create the waste, making it possible to adjust your buying habits.
Stop buying bottled water. National Geographic magazine estimates that more than 22 billion empty water bottles are thrown away every year. Instead, invest in a filter for your faucet or purchase a filtering water pitcher to refill neoprene or stainless steel water bottles.
Install a programmable thermostat. You can save energy and money by installing a thermostat that can turn the heat or A.C. off when you are away at work. Set it to turn on before you arrive home to ensure comfort and savings.
Re-use everything. When bath towels get old or stained, cut them into smaller pieces and use them for dust cloths or garage rags. Fill a plastic milk jug with bird seed for easy loading of feeders in your yard. Use old stuffed animals as new pet toys, but be sure to remove buttons or eyes that can be hazardous to pets if swallowed.
Wash your clothes in cold water and dry smaller loads on your dryer’s lowest setting. If your laundry room has older appliances, consider purchasing new, ENERGY STAR appliances to reduce energy use and cut your electric bill. These easy tips are a good jumpstart to becoming more environmentally responsible. But here’s a friendly warning: once you get the “green bug,” you won’t want to stop. The good news is that there are nearly endless ways to improve your contribution to a healthier planet. Best of all, it feels good.
Self-trust is the first secret of success. Ralph Waldo Emerson
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We offer a comprehensive approach to bladder treatment, including Interstim (the bladder pacemaker).
Symptoms Include:
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Industry is the parent of success. Spanish Proverb
5
Alternative Uses for
Lemon Juice
By Sarah G. Mason
When life hands you lemons, don’t just
make lemonade! As it turns out, this bright yellow fruit is for more than just the kitchen. Here are a few of the best alternative uses for lemon juice.
1
Eliminate Browning
In order to prevent the browning of food that’s been sitting out for too long, simply squeeze a bit of lemon juice on fruits like apples and pears, over potatoes and eggplant, or stir right into your guacamole.
2
Skin Care
For blemished skin, lemon juice might just do the trick. It’s a natural antiseptic and can help clear acne-causing impurities from the surface of your skin. Try mixing lemon juice with grated lemon peel, then gently massaging it into the affected area. Leave the solution on for five minutes before rinsing clean.
3
4
Sore Throat Relief
Need a quick home remedy when you’re feeling under the weather? Squeeze some fresh lemon juice into a cup of hot water for a soothing drink. Try adding honey to the mix for sweetness.
5
Remove Food Stains from Tupperware
For when your tupperware is looking a bit dull, rub lemon juice onto the soiled surface and let it sit for about 20 minutes. Afterwards, rinse with water. This method can also be used as a tupperware disinfectant.
Natural Weed Killer
Tired of using harsh chemicals in your garden? Simply douse the weeds with lemon juice and watch them shrivel. Lemon juice can be expensive, so don’t hesitate to use expired juice or nearly-rotting lemons.
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Thought is the seed of action. Ralph Waldo Emerson
Flourish Magazine | Apr/2013 31
The Grass is
Always By Sarah G. Mason
Greener Life is a journey. Sometimes, it’s a fulfilling and beautiful journey. Sometimes, it’s a hard and unfair one. Each of us is constantly writing our story, filling it with ups and downs, doing all we can to make the most of our time here. Circumstances affect our lives, sure, but so do our choices and so does our outlook. It’s important to always remember that taking steps – even small ones – to better our minds, bodies and spirits can lead to some very big changes.
For many, those small steps are found in the simple pleasures of gardening. After spending all day cooped up in the office, there’s something wonderfully liberating about connecting with nature, soaking up the sun and getting your hands dirty. As they say, when life hands you lemons, throw them away and grow your own.
busy day-to-day bustle helps us recharge and lifts our spirits. Some studies even suggest that the physical activity associated with gardening can help lower the risk of developing dementia. If gardening is good for our minds, you better believe it’s good for our bodies, too. Spending time in the fresh air and sunshine can do us wonders, and all that digging, planting and weeding gets our blood flowing. Though gardeners are hardly pumping iron, it’s a pleasurable, goal-oriented outdoor activity that we’re more likely to stick to. Better yet, the fruits and vegetables we grow ourselves are the freshest, healthiest foods we can eat. Not surprisingly, research has shown that those who garden are more likely to incorporate unprocessed, good-for-you foods into their diets.
“You don’t need a big backyard, a green thumb, or endless hours to benefit from gardening.”
As it happens, this hand-dirtying and sun-soaking can have a significant impact on our health, happiness and spirits. When it comes to our minds, they are much like our bodies; they must be cared for. The strains of work and family often take their toll on our mental health, leaving many of us anxious, unhappy or depressed. Luckily, these symptoms are reversible. Research suggests that spending several hours a week in the garden can lead to measurable changes in outlook and increased happiness. It creates an opportunity to learn and grow, gives us a chance to unwind and relax, and provides a quiet corner for thinking and reflection. Simply taking a break from the 28 Flourish Magazine | Apr/2013
Getting started might seem daunting and the time commitment is enough to turn many away. Luckily, you don’t need a big backyard, a green thumb or endless hours to benefit from gardening. Starting with just a few low-maintenance houseplants is a great place to begin. Cherry tomatoes can be grown in a five-gallon bucket, fresh basil can be harvested right in your own kitchen, and perennial flowers need hardly any caring for. As in life, a positive attitude, some determination and a little initiative is all it will take to get your garden started. Enjoy it, soak up happiness and let your problems melt away. After all, the grass is always greener on the other side, until you water your side.
The journey of a thousand miles begins with a single step. Lao Tzu
Ducks Getting Your
By Ginger Henderson
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in a Row
During the Second Trimester: The Nursery If you’re expecting your first baby, you may have had your nursery ready for months. For many first-time mothers, this is an exciting task that receives plenty of attention. Sometimes, though, if you’re exhausted from working or have other family members to take care of, setting up your nursery gets put on the back burner. During your second trimester, you are going to start feeling less sick and tired, so this is a good time to get the nursery together. Pick one week and commit to tackling the task. Set up the crib, wash and fold the new clothes, and make sure the diaper changing area is well stocked and ready to go. Set up the monitor and make sure everything works as it should. Grab a notebook and pen and spend an evening studying your nursery closely. Make notes of things that need attention. Turn the lights out and see if you’ll have enough light to walk around during your two a.m. feedings without bumping into things. Sit in your rocking chair and make sure things are comfortable and within arm’s reach. Taking the time now to address any issues you may discover can save you headaches later.
Week 35–36: The Hospital Bag Nothing says, “It’s almost time” like packing your bag to bring to the hospital. While it can be tempting to overpack, try and remember that you’re packing for a few nights’ stay, not an extended vacation. Begin by using our list: “It’s In the Bag” for
inspiration. Save yourself some aggravation and avoid packing clothing of similar colors. It’s a lot easier to ask someone to hand you the blue nightgown than to have to ask for the blue nightgown with long sleeves and little white polka-dots. During moments of postpartum hormonal surges coupled with hospital-induced sleep deprivation, even minor annoyances can threaten to push you over the edge. Make things as easy for yourself as you can. As you pack, remind yourself that you are going to the hospital, not overseas – in most cases, someone can easily run home or to the store to pick up something you forgot.
Week 37–38: Preparing the Nest Now that your nursery and hospital bag are taken care of, you can turn your focus to the rest of your home. Try tackling a room a day this week to prevent yourself from becoming overwhelmed. In the kitchen, wash and sterilize your baby’s bottles if you’re planning to bottle feed. Even if you’re planning to exclusively breast feed, make sure you have a couple of bottles on hand and ready, just in case of emergency. Give your home a thorough cleaning, but don’t wear yourself out. After all, your newborn will be spending most of his or her time in your arms. As you prepare your meals this week, make double or triple batches and freeze the extras. When you’re exhausted from caring for your little bundle of joy, the last thing you want to worry about is what you’re going to do for dinner. Sometime this week,
install your baby’s car seat or infant carrier, or have a specialist install it for you. Many police stations or fire stations will check to make sure you’ve installed it correctly and securely.
Week 39–40: Rest and Prepare Your Mind As the pre-baby days grow shorter, take some time to relax. While it’s easy to become caught up in the excitement and growing anxiousness for the baby to arrive, don’t push the days away too quickly. Remember that this is the last time you’ll ever be where you are – alone with your partner, for example – before the baby is born. Take the time this week to treasure these last remaining
days. Spend time with your partner doing something you both enjoy that you won’t have as much time for after the baby comes – dining out, for example, or seeing a movie. Play a game with your child or children if you have them, and remind them how special they are to you. Pamper yourself and get as much rest as you can while it’s available. Now that you’ve tackled your “to do” list, the only thing left is to wait for your new arrival. As the day approaches, you can rest easy knowing that you’ve taken the steps to ensure everything will run smoothly. When the moment comes, you’ll be ready with a smile, assured that your ducks are lined up and ready to go!
It’s In the Bag Must Haves for Your Hospital Bag • Necessary Paperwork (hospital forms, insurance cards, birthing plan, etc.) • Robe and Nightgowns for yourself (preferably button up if you’re planning to nurse), • Maternity or Nursing Bras with nursing pads • Maternity underwear • Toothbrush and toothpaste • Travel sized soap, lotion, deodorant, shampoo • Nonskid socks or slippers • Lip balm (You would be surprised how dry your lips become when you start lactating) • For contact lens wearers, contact lens case and saline solution • Hair elastics
Much we learn only to forget it again; to stand by the goal, we must traverse all the way to it. Rückert
• Roll of quarters for vending machines • Camera and extra batteries • Cell phone charger • A few outfits for the baby (keep it reasonable – 2 or 3, plus a special going home outfit) • Receiving blankets, hats and socks for baby • Light snacks for you and your partner • Comfortable clothes for you to wear home (If you are going to have a C-Section, bring nothing that cuts across your stomach – dresses/ nightgowns are best!) • Something for you and your partner to read in case you have to wait Flourish Magazine | Apr/2013 29
Need More 7Sleep Signs You
…and how to get It! By Katie Moss
We’ve all been there. You’re sitting in an office meeting and you start to nod off, or you’re having dinner with friends and you feel the need to leave early and hit the sack because you’re just too exhausted to be any fun at all. Getting enough sleep shouldn’t be considered a luxury; it’s an important part of your overall health. But, even if you do realize you need some more shut-eye, how do you make that happen? Here are seven signs you may need more sleep and how you can get it!
1
You’re Craving Tons of Sugar and Carbs
2
You’re Still Not Over that Cold
3
You’re Lacking in the “Love” Department
4
Falling Over In Your Yoga Pose
5
You’re Feeling a Little Moody
6
You’re Having Trouble Remembering Things
7
You’re Making Bad Decisions
If you’re lacking in the sleep department, your body is likely to crave energy from other sources, like food. These high-calorie cravings come about as a result of higher levels of the hormone ghrelin, which triggers hunger.
Have a never-ending case of the sniffles or a sore throat? You might need to look at your sleep schedule. According to a 2009 study by the L.A. Times, people that get less than seven hours of sleep each night are three-times as likely to catch a cold.
Feeling a little less randy than usual? Your decrease in ZZZs may be to blame. Lack of sleep elevates the stress hormone cortisol and creates a stronger desire to sleep than to do anything else under the sheets.
Not only do people lacking sleep suffer in the focusing department, but they also have disturbed balance and depth perception as well as delayed reaction times.
If you’re the kind of person who usually doesn’t have major changes in mood and you start to notice huge mood swings, this could be due to your lack of rest. In fact, lacking sleep even increases one’s risk for depression.
Your brain needs sleep to refresh and regenerate. Without it, your short-term memory may be impaired, and you’ll probably forget small things like where you left your car keys.
Maybe it’s skipping breakfast or eating a bag of Cheetos. In either case, your brain goes into overdrive without enough sleep, and you can make rash decisions simply because they seem easier or more convenient at the time. 26 Flourish Magazine | Apr/2013
So, how do you get
more
sleep?
It may seem obvious, but, set a distinct bedtime and wake up time (even on the weekends!) That way, even if you get a little less sleep some days, your body will still have an established rhythm. Siesta Time! Short naps can make a big difference. Aim for naps that are shorter than an hour and ideally around 15–20 minutes. Napping works best when done in the early afternoon. Avoid caffeine after the early morning. This isn’t just limited to coffee, but sodas and caffeinated teas as well. Avoiding alcohol and big meals before bed is also important. Spend more time outside during the day to get enough light (or open your curtains and blinds), and reduce the amount of light you are getting at night. Try not to use your computer or watch television for an hour before bed, and make sure your room is dark before you fall asleep. It’s beneficial to use low wattage light bulbs at night and even utilize low lighting when visiting the bathroom or doing other tasks late at night. Keep your bedroom cool and comfortable, and reserve your bed for sleeping and other nighttime activities. Perhaps most importantly, try to relax! Some relaxing activities may include listening to books on tape, taking a warm bath, stretching, deep breathing or reading a book under soft lighting. Make relaxation your goal, not sleep! Otherwise, you can get too focused on the actual act of falling asleep itself.
Good luck with your sleep cycle and sweet dreams!
Success is sweet, the sweeter if long delayed and attained through maul fold struggles and defeats. A. Bronson Alcott
WE LOVE
YOUR SMILE At Lozano Dental Care we are dedicated to the task of improving the life of each patient in our care. We use the latest techniques combined with the best dental technology to deliver proactive solutions to ensure a healthy dental life and a beautiful smile.
352.376.7335 | lozanodentalcare.com | 2441 Northwest 43rd Street, Gainesville FL 32606-7469
Oddities of the Body
Our bodies are amazingly complex, with little idiosyncrasies that make them unique. However, trying to understand the quirks of our bodies can sometimes leave us baffled. Here are a few oddities of the body, along with the explications you’ve always wondered about.
By Sarah G. Mason
Onion Tears
Brain Freeze
Pins and Needles
We’ve all experienced the sudden and unexpected waterworks at the chopping block, better known as “onion tears.” Of course, these tears aren’t emotional – they’re scientific. When your knife cuts through an onion, it breaks cells and releases their contents. Enzymes mix with sulfuric acid to produce a sulfur compound that then wafts into your unsuspecting eyes. For the onion, this is a form of self-defense, but for you, it’s irritating! To keep the crying to a minimum, try chilling your onions before cutting them; cold temperatures slow the release of these irksome enzymes.
When you’re scooping that delicious frozen treat into your mouth, the last thing you want is a painful “ice-cream headache.” Brain freeze is a result of a cold substance touching the roof of your mouth, which essentially shocks it. As the offender chills your palate, tiny blood vessels suddenly expand in an attempt to warm your mouth back up. The pain that you feel are receptors responding to the change. To avoid these unpleasant moments, try eating more slowly. If you just can’t help yourself and the brain freeze hits, push your tongue to the roof of your mouth to stop the ache.
We’ve all felt the uncomfortable “pins and needles” that seem to jab at a limb that’s been still for too long. Formally known as paraesthesia, this phenomenon occurs when your muscles “fall asleep.” The uncomfortable prickling sensation is the result of resting on a limb wrong, which presses against nerves and reduces blood supply to the area. As you change position, the nerves resume sending messages to the brain, which you feel as bouts of pins and needles.
Twitching Eyelid
Charley Horse
In a list of all things annoying, there’s “buzzing flies,” “little brothers” and, of course, twitching eyelids. But what causes that random quiver that no amount of rubbing, itching or blinking can seem to shake? Stress, eyestrain, allergies, tiredness, alcohol and caffeine are all to blame. These culprits interfere with electrical impulses to the nerve, and the result is a twitchy eye. To save yourself the headache of an eyelid twitch, try eliminating one or more of these.
Not only are these leg spasms excruciating, but they often disturb us in our sleep! Commonly known as a “charley horse,” these painful muscle cramps strike the calf region at night without warning. Because these spasms are short-lived and relatively harmless, doctors can’t quite tell us what causes them. Some believe they are a delayed result of a strained muscle, or potentially an electrolyte imbalance. For fast relief, try flexing the foot of the affected leg.
24 Flourish Magazine | Apr/2013
Brr, It’s Cold In Here! As you don your sweater once again, you wonder how you can possibly be cold; it’s the middle of summer! While iron-deficiency, high blood pressure, low blood sugar or reaction to certain medications can deprive our bodies of heat, don’t think you have a medical condition just because you’re cold. Studies have shown that simply being a woman is enough to do the trick. Females’ bodies are more sensitive to cold than mens’ due to body fat distribution, blood flow and muscle mass differences. With this in mind, it might be wise for all you ladies to get into the habit of carrying around that extra sweater.
Effort only fully releases its reward after a person refuses to quit. Napoleon Hill
1
Metallic Shoes
2
Step into something shiny and chic this spring. Designers like Marchesa, Nicole Miller, Moschino, and Rachel Zoe (just to name a few) are featuring metallic tones on their heels and strappy flats. The perfect accessory to instantly make any look you create appear posh and polished; metallic shoes are a must for spring!
Top
5 Fashion
Ombre Hair
By Heather Aulisio
Join style and beauty icon celebs like Lauren Conrad, Rachel Bilson, Olivia Wilde, and Jennifer Lopez by donning this dark to light color technique. It looks fabulous on medium length and long layered hair, completely making highlights yesterday’s news.
&Beauty Trends
To Try this Spring
Spring is the perfect season to reinvent your look! Consider putting some of the season’s top fashion and beauty trends to the test to awaken your senses (and your personal style). Here are five fashion and beauty trends to try this spring.
3
Peekaboo Pieces
Emerald Green Anything Move over, Tangerine Tango; there is a new must wear color in town! Emerald, the elegant and gorgeously green tone has been named “Color of the Year” by Pantone; the world renowned authority on color. Look for anything and everything emeraldbags, shoes, blazers, and even sunglasses!
5
Cut out creations are being featured on everything. From dresses, to tops, and even shoes; top designers are sending their models down the run way wearing these bold and body revealing designs. If baring your body makes you cringe but you love the look of this revealing design, opt for an item that boasts sheer fabric over top of the cut outs to make this trend work for you.
4
Red Lips
Pass on pale pouts this spring. Red, rosy lips are a must when it comes to makeup. Your favorite designers have sent their models down the runway in matte, scarlet hues and cool crimson tones. Besides looking completely glamorous, red lipstick makes your lips look fuller and bigger. Pucker up!
The secret of all great undertakings is hard work and self-reliance. Gustavus F. Swift
Flourish Magazine | Apr/2013 25
Straight
dope
on soap! By Michael Roizen, M.D., and Mehmet Oz, M.D
Q: Our pediatrician told me that using antimicrobial soaps and over-sanitizing our house could give my 4-year-old son asthma later in life. Is he kidding? –Grace P., Minneapolis A: Bacteria — even disease-causing bugs – are important for good health. The indiscriminant annihilation of those little creatures may deny a young’un’s developing immune system the opportunity to meet its adversaries and build its germ-fighting muscles properly.
That’s the so-called hygiene hypothesis in a nutshell: Seems lack of exposure to some germs weakens the immune system, allowing certain parts to overdevelop unchecked. The result is autoimmune diseases – diseases in which immune system cells that are designed to battle invading bacteria decide, like bored delinquents, that they gotta get some action somewhere, and they kill off the body’s own healthy cells. That’s what happens in type 1 diabetes (insulinproducing beta cells are killed); Hashimoto’s (thyroid hormone-producing cells die off); and rheumatoid arthritis (joint tissue is attacked). Allergies are another type of immune response gone wacky; allergic asthma is one example. 22 Flourish Magazine | Apr/2013
As the use of home-cleaning products and soaps containing an antimicrobial chemical called triclosan have gone up in the past 40 years, reported cases of asthma have almost tripled. Now researchers at Johns Hopkins have found a significant association between children’s allergies and exposure to antimicrobial agents in toothpastes, soaps and cosmetics (there are more than 700 antimicrobial products on the market). One other downside of our bug-killing spree (combined with antibiotic overuse) – we’ve altered the balance of our intestinal bacteria that evolved over centuries to help protect our bodies.
What’s the solution? Soap (without antibacterials) and water. It’s just as effective at killing bacteria as fancied up sterilizers, and unlike antimicrobials that may trigger antibiotic resistance, soap does its job and then the battle is over, until the next time you need to suds up your hands. So go easy on the antibacterial products. Your son’s immune system will be stronger in the long run.
Stronger muscles mean stronger
bones!
Q: My doctor says if I strengthen my muscles, I’ll strengthen my bones, too. Is that true, and will it cut my risk for osteoporosis? – Madeline K., Schenectady, N.Y. A: It’s true that stronger muscles mean stronger bones. Not long ago, we mentioned a study of women who went through early menopause (that amps up the risk for osteoporosis, the brittle bone disease) and then adopted a workout routine combining a range of physical activities from lifting weights to jumping rope. After two years of cross-training, the women’s muscle strength and bone mass increased.
Whatsoever the mind has ordained for itself, it has achieved. Seneca
A recent study funded by the National Institute of Health now confirms that increasing muscle mass makes the spongy insides and the hard outsides of bones stronger, and for women it is particularly effective in developing stronger, loadbearing bones, such as the hip, lumbar spine and thigh bone. Every year around a quarter of a million women in North American suffer hip fractures, and 15 to 20 percent never recover the health they had. To protect yourself, adopt a workout routine you can stick to. Our suggestion? Mix it up as you work it out. Exercise variety maximizes benefits and minimizes injuries and boredom. First, a good warmup is key before muscle-building or aerobics, especially if you are working out in the morning, when you’re likely a bit stiffer. Then...
1) Explore new equipment at the gym, and try innovative new combo classes: water workouts with swimming and strength training; yoga-lates, a blend of yoga and Pilates; or piloxing (for the more aggressive), which puts Pilates and boxing together. And there’s Kelly Ripa’s favorite: spinning and resistance bands. 2) Take up a new activity, such as racquetball or ballroom dancing. Learn to jump rope again. 3) Add intervals – short bursts of increased intensity – to every workout that you can. 4) When using weights, build intensity through reps. Do exercises that use both small and large muscle groups. 5) Beyond exercise, help your bones stay strong by making sure you get enough calcium and vitamin D-3.
I attempt an arduous task, but there is no worth in that which is not a difficult achievement. Ovid
Flourish Magazine | Apr/2013 23
Makeover your
Size By Katelyn Vilardell
Don’t wait another second to makeover your life! Whether you’re working to lose weight, want to detox, tone or firm your skin, or you’re simply looking to be healthier, there’s an Ultimate Makeover Pack that’s perfect for you. One of our most revolutionary products is the Ultimate Body Applicator. This wrap reduces the appearance of cellulite and varicose veins and helps your skin look younger by tightening, toning and firming in as little as 45 minutes. The Ultimate Body Applicator wrap uses a patented herbal mixture that helps your body gather toxins from the soft tissue in fatty areas and shed the unwanted trash. If you want to maintain your results, our Defining Gel is your answer. This gel helps to improve your results from the Ultimate Body Applicator by hydrating the skin and firming areas like the abdomen, back, 20 Flourish Magazine | Apr/2013
legs and upper arms. When used regularly, the Defining Gel also minimizes the appearance of skin dimples and varicose veins, making it the perfect companion to our Ultimate Applicator. One of the best way to boost your results is through proper nutrition and regular waste elimination. We highly recommend “It’s Vital” Core Nutrition Formula, Greens and Regular to supplement your goals. Our Core Nutrition Formula is a whole-food multivitamin that supplies the essential antioxidants, phytonutrients and vitamins that you need throughout the day. Its 30 pesticide-free, plant-based
ingredients work to improve your metabolic rate and boost your body’s ability to burn calories. Greens is a power blend of 38 nutrient-rich superfoods that provide your body with much-needed vitamins, minerals, phytonutrients and enzymes. Regular is a natural supplement that’s designed to aid in elimination and restore and support normal colon functioning. Using Regular ensures the daily removal of toxins and waste material. In addition, Regular helps cleanse the colon, supports liver and gallbladder function and balances colon pH levels.
Katelyn Vilardell is the spa Director for Haile Village spa & salon and a licensed medical massage therapist, certified Neuromuscular Therapist and nationally certified as a Personal Fitness Trainer. She has an Orthopedic Degree in medical massage obtained at the Florida college of Natural Health with a special focus on pathology and special populations such as geriatrics and disabilities.
www.hailevillagespa.myitworks.com Dreams seldom materialize on their own. Dian Fossey
Cinnamon By Sarah G. Mason
We dish it in desserts, add it to our apples, and toss it into our tea. Cinnamon is a common pantry item, but many of us don’t realize that this sweet and savory spice is boosting not just flavor, but our health, too.
Research has shown cinnamon to relieve arthritis pain, stop medication-resistant yeast infections, and to boost cognitive function and memory, and that’s just the start. A study published by the American Diabetes Association observed the effects of cinnamon on the overall health of type 2 diabetes patients. After 40 days, researchers found that consuming between 1 and 6 grams of cinnamon per day significantly reduced the risk factors associated with diabetes and cardiovascular diseases.
Still not convinced of cinnamon’s healing qualities? In 2009, the Journal of CranioMaxillofacial Surgery published a study which sought to uncover the effectiveness of cinnamon and other oils as an antiseptic topical treatment option for antibioticresistant strains of hospital-acquired infections, such as the staph infection, MRSA (Staphylococcus aureus). The study might be a mouthful, but the results were all too clear. Cinnamon was one of the most effective treatments for dangerous hospital infections.
Of course, cinnamon isn’t just for the sick. According to Dr. Donald Hensrud of the Mayo Clinic, antioxidants – which are found in cinnamon – are an important part of every diet. Instead of taking antioxidant supplements, Dr. Hensrud recommends adding certain antioxidant-rich foods to your diet. He tells us, “[Herbs] may be unexpected suppliers of antioxidants, but cinnamon and ginger [‌] are good sources.â€?
As if being a great source of manganese, fiber, iron, and calcium didn’t make this list long enough, cinnamon has also been shown to lower cholesterol, and in one study done at the U.S. Department of Agriculture in Maryland, cinnamon reduced the spreading of leukemia and lymphoma cancer cells. Talk about one amazing spice.
All in all, cinnamon is a superhero seasoning. Whether you’re looking for a healing catalyst or you just want to add a little flavor to your oatmeal, cinnamon is a recommended addition to every diet.
FINE JEWELRY
featuring t /8 SE 4USFFU 4VJUF B UIPSOFCSPPL 7JMMBHF t (BJOFTWJMMF Genius begins great works; labor alone finishes them. Joseph Joubert
Flourish Magazine | Apr/2013 21
Diana Le Dean Interview by Lauren Douglass
Leading health and wellness expert Diana Le Dean talks to me about her new book, Yes You Can - The Achievable Diet, and shares tips on how to change your mindset, your diet, and your life.
How did you get started as a weight loss coach? It seems as though everyone wants to lose weight and look young. Because of this, I became very interested in understanding the mystery of weight loss. I decided to stop studying law and ended up getting all of my qualifications in exercise physiology. Afterwards, I became a personal trainer in the South of France.
What techniques did you use to help people? Well, I didn’t have all of the qualifications needed to be a psychologist. I couldn’t have sit-down appointments in the office, so I invented something called “Counseling on the Move.” Instead of talking about myself like many personal trainers do, I would talk about my clients. I would get them to open up to me, not just about their “trouble spots,” but about their troubles as well. By putting them on the treadmill, I wasn’t just getting them to burn fat and increase their metabolic rate, but I was also counseling them. I created something new that I didn’t even know existed.
What advice do you have for women who feel guilty when they “cheat” on their diet? Every person is different. You have to discover your mindset and then understand how to get around it. That’s why I invented one free meal a day. It’s the best way to keep your weight under control because for one meal you can eat whatever you want.
And that’s ok to do? Yes, this is a new mindset that we didn’t have until now. There’s still this mentality that in order to lose weight you have to suffer, which is completely wrong. I come into contact with a lot of people during my travels and through talking to other psychologists, we all know that pain is not the answer. People associate losing weight with pain, when they should be associating losing weight with pleasure. If you gain three pounds over the holidays, it’s not such a big deal. As long as you don’t go overboard and gain 20, you can work to get the pounds back off. 18 Flourish Magazine | Apr/2013
What about women who hate going to the gym? Instead of working out on a machine, try a new exercise like yoga, fencing or boxing. There’s no age limit for any of these classes, and they are fun!
What advice do you have for women without a personal trainer or dietitian? It’s all about common sense. When women start a program with me and I have to go away for a few weeks, they always ask me, “What should I do until you come back? ” I always say, “Just use your common sense.” When you’re in the kitchen, you know what you should and shouldn’t be eating. Everyone knows that eating donuts and drinking cocktails isn’t good for your heath, it’s just common sense.
Do you think genetics play a role in weight? Some people say that being fat is in their genetics because all of their family is fat. I tell them it’s not genetics; their whole family just eats too much. Genetics have nothing to do with it; it’s habit. I teach my clients how to change their habits. It’s difficult to do because you have to reprogram yourself. And yet, if you just change one bad habit—say, going on a power walk instead of eating—you can start to change everything else.
What is the right diet mindset? Before you get into the mindset of losing weight, you have to prepare your mind. If you want to buy a new car, what do you do? You don’t just go out and buy it; you have to be diligent. First, you ask, “Can I afford it? How? Is my job secure? Should I pay cash? ” When you sit down to figure out how you’re going to lose weight, you do the same thing. First, you must get into the right mindset. Ask yourself what your goal is. Do you want to lose 20 pounds? Great. Next, you have to decide how
you’re going to do that. It’s all about the internal dialogue. Maybe you decide, “I’m going to do yoga twice a week and power walk every day.” It’s a good feeling when you hit a plan that works for you. Of course, you also have to think about what you’re going to eat. Think about the foods that are good for you and decide what you’ll actually make.
So why do you do what you do? I’m a lucky woman, incredibly lucky. Helping women gives me so much satisfaction, especially when they say I’ve changed their lives. Though, I always tell them, “No, you are the one who changed your life.” It’s all about making the right choices and using common sense. Learn more from Diana Le Dean in her latest book, Yes You Can – The Achievable Diet, available online and in stores. www.dianaledean.com
It is the surmounting of difficulties that make heroes. Louis Kossuth
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By Sarah G. Mason
Satiate that
Sweet Tooth
with the Kids!
Looking for a quick-fix for your sweet tooth? These mini pretzel bites combine all of the things we love; the savory saltiness of pretzels mixed with the rich, chocolatycaramel goodness of a rollo, with a little added flare to top it off. Best of all, the kids will love to help with this no-mess, easy-to-make dessert! What You Will Need: • 50 square pretzel twists • 20 pieces rollo candies • 50 pieces whole pecans or walnuts 1) Preheat oven to 250 degrees F 2) Place pretzels onto a baking sheet and top each pretzel with a rollo candy 3) Place in oven for 2 minutes or until the chocolate is soft
4) Remove from oven and place a pecan piece on each bite 5) Let cool and harden in the refrigerator
Warning: Don’t bake for too long, or the chocolate will become a melted mess! 16 Flourish Magazine | Apr/2013
Look up and not down; look forward and not back; look out and not in and lend a hand. E. E. Hale
Cooking with
By Sarah G. Mason
Kids
Your kids want to help in the kitchen but you’re worried about accidents around the butcher’s knife and a hot stove. Luckily, it doesn’t take much to make cooking safe for children. Here are a few simple ways to tweak a recipe that will allow your little chefs to enjoy the culinary fun – out of harm’s way! Bake It
Make it Mini
Instead of frying dinner tonight, why not take that same recipe and bake it? Not only is it healthier, but you won’t risk hot oils spilling on eager hands. Many traditionally fried recipes come with instructions for baking, from vegetables, to meats, to side dishes and even dessert!
Want a fun way to make any meal kidfriendly? Make it mini! Instead of baking one large quiche, pizza or meatloaf, try making a dozen child-sized versions in a muffin tin instead. Your aspiring chefs will love having their own, bite-sized model of their favorite dinners. In addition, handling and mixing ingredients is easier for little hands when they come in small batches.
Plus, while your little helper might not be able to flip food on a frying pan, they can certainly set the oven timer, hit the baking light and monitor the meal as it cooks.
The Fewer the Better While you’d love to walk your child through every step of the cooking process, there just isn’t enough time. The solution? Pick a recipe with fewer ingredients! With fewer ingredients and less steps, you’ll have extra time to include your kitchen helper in every stage of the cooking process. Better yet, fewer ingredients means simpler recipes, which will be easier for your child to recreate once they’re old enough to cook for themselves.
Crockpot Creations Looking for a way to encourage kids to eat their veggies? Odds are, if they help make it, they will want to taste it! Instead of serving vegetables raw, throw them in the crockpot for a delicious, easy to make stew. Kids will love to help pick the perfect combination of produce to toss in the pot, and they will be eager to eat it once it’s done!
Get Rid of Raw Egg What’s our favorite part of a new kitchen creation? Tasting along they way, of course! Especially for children who haven’t quite learned patience, sampling as you go can be a great learning experience. However, it’s important to remember that some foods should never be consumed raw, like eggs. To avoid the risk of illness, choose recipes that are egg-free. For your muffin, bread or pancake recipes, try replacing each egg with ¼ cup applesauce!
Chopping for Children Your child might be too young to safely use a sharp knife but that doesn’t mean that cutting must be ixnayed all together! Instead of serving vegetables raw, steam them so that they are soft and cuttable. Then, let your child slice them with a butter knife. Starting small will allow them to learn proper knife handling techniques, which will prepare them for the day when they can graduate to big-kid knives.
Recipe:
Mini Pizzas Looking for an easy recipe to try with your kitchen helper? Look no further than this mini pizza! With only four ingredients, this recipe is quick and easy – perfect for little learners. It calls for english muffins instead of pizza dough for a mess-free base and a pizza that is the perfect size for little hands. Best of all, these yummy bites are cooked in the microwave, so you won’t have to worry about hot grills or burnt fingers! What You Will Need: • Spaghetti Sauce • Mozzarella cheese (shredded) • English muffins • Toppings of your choice! 1) Cut english muffins in half. Your little chef can help by piercing the muffins with a fork to get the cutting started. 2) Spread sauce over muffins. Teach your child measurements as you spoon out equal amounts. 3) Place cheese and toppings over sauce. Have fun making each one a little different depending on your child’s likes! 4) Put in microwave until cheese is melted.
Enjoy!
Cooking with kids can be a fun, rewarding experience for parent and child alike. By starting small, tweaking recipes and staying safe, it’s easy to include your child in the kitchen. Adversity is the first path to truth. Lord Byron
Flourish Magazine | Apr/2013 17
Which
Dogis Breed Right for You? The joy and wellbeing that dogs inspire in our lives is clear. They provide companionship and affection, improve fitness levels and general heath, guide us through trying times, and teach us the life-lessons of patience, selflessness and love. Whether you’re a stay-at-home mother of three or a business executive with a 60 hour work week, you may have considered adding a furry new member to your family. Yet, dogs come in every shape and color, all with very distinct temperaments, activity levels and grooming needs. How can you know which breed is right for you?
By Sarah G. Mason
The Singleton Living alone? Statistics show you aren’t, well, alone. In the U.S., 32.7 million Americans live by themselves, 17.2 million of which are women. While the solitary life certainly has its perks, there can be drawbacks, too. Namely, a sense of security. A great breed for single women is the Boxer. This breed is playful, curious, attentive, loyal and outgoing. The Boxer’s medium size makes it manageable to walk and train (unlike other, heavier guarding breeds like the German Shepard or the Doberman), but its square shoulders and strong build make the Boxer a fierce watchdog.
The Fitness Guru You’re not just looking for a new pet; you’re looking for a running partner. You love to spend your time outdoors; all you need now is someone who can keep up! While picking a high-energy breed is clearly important, you must also consider breeds of medium to large size that can keep pace, as well as a breed that doesn’t have a history of joint, respiratory or other health-hazardous problems. For all of these things, we look to the Australian Shepherd. This is an athletic dog with a great deal of stamina. The Australian Shepherd is loving, alert, responsive, smart and independent. Not only do they make excellent running partners, but they require it. Exercise is essential to the happiness of these energetic breeds.
The Mother of Three You’ve got three, beautiful children, and you’re considering adding one more – in puppy form, that is. It’s important that you find a trustworthy and tolerant breed that can withstand all the tail-pulling, toy-taking, and other (loving) abuse that your children might inflict. For a family, the Golden Retriever is the way to go. They are loyal, loving, friendly, outgoing, playful, intelligent and a great family dog. The Golden Retriever is the perfect playmate and friend, and have long been considered a No. 1 pick for families with children.
The City Dweller Tall buildings, busy streets and loud noises abound; the city life suits you, but would it suit a canine companion? Your apartment doesn’t leave much room for playing, nor do you have a yard for exercise. Luckily, not all dog breeds need the freedom of an open field to be happy. The Greyhound is a perfect example. If you thought you were limited to Chihuahuas and Pomeranians, think again. Though Greyhounds are famous for their speed on the racetrack, they are known as the “world’s fastest couch potato.” They are quiet, calm and very wellmannered. They seem to appreciate a more sedentary lifestyle and are quite content living in small apartment spaces.
The CEO You’re dedicated to your work, and the office is your second home. You’d love a companion to relax with at the end of a long day, but you’re worried about leaving any breed alone for so long. If so, adoption might be in your future. Instead of purchasing a puppy from the pet store, adopting an adult is an amazing alternative. By adopting a dog that is past their puppy-stage, you won’t have to worry about chewed shoes, slurped toilet bowls or “accidents.” Plus, the feeling of saving a life is hard to beat. Both you and your new family member will find happiness in adoption.
The Young at Heart Your youthful days may be over, but that doesn’t mean you aren’t ready for a little adventure. Dog ownership is not only a way to discover a new friend but it’s a path to self-discovery as well. You have the time to devote and the love to give but what breed can give you time and love in return? The Toy Poodle is the answer. They are peppy, responsive, sensitive and eager to please. This little bundle of joy is one of the brightest and easiest breeds to train and they adore human companionship. 14 Flourish Magazine | Apr/2013
Problems are only opportunities in work clothes. Henry J. Kaiser
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A Date with the Girls By Katie Moss
Ideas to break the Routine
Want to spend more time with your girlfriends but tired of hitting up all of the same local spots? Try some of these unique ideas to help you break the norm. Join a Local Sports Team
Friendsgiving
Art Classes
Break your routine and get moving! Encourage your friends to join a community tennis, kickball or softball league and get ready to build some team spirit.
Like Thanksgiving, but with friends instead of family. This spin on the classic potluck is an excellent opportunity to connect with good food and great conversation.
Wine Tasting
Trek into the Wilderness
There’s just something exciting about getting your hands dirty. Take a class or create your projects at home. Either way, you’ll be amazed at what you can create together.
Take off and explore the vineyards or stick closer to home and visit a local restaurant wine tasting.
Leave your phone, iPad and responsibilities behind. Going hiking, even for a few hours, is a great break from reality and can be extremely refreshing.
Happy Hour
Pick a New Favorite Spot
Go Crazy on YouTube
If you find yourself meeting the girls at the same three hangouts, opt for somewhere new. Better yet, make a resolution to never meet at the same place twice!
Have a contest to see who can find the funniest video. Better yet, upload your own!
Road Trip Whether you’re interested in taking a day trip or making it a weekend-long adventure, exploring somewhere new is always fun and exciting.
Karaoke You don’t have to be a singer to enjoy a night of karaoke as long as you have the right spirit and some encouragement! Is singing in front of strangers not your thing? Try a stay-in karaoke night instead.
Marathon Night
Game Night
What could be better than bonding while helping your local community? Volunteer work isn’t all “work” – it can be fun, too!
Bring your favorite childhood board games, pour a drink and get playing! 12 Flourish Magazine | Apr/2013
Pick a television show or film series you’ve all been dying to see, bring some popcorn and let the fun begin!
Volunteer
Don’t be afraid to let go a little. Splurge on drinks and wings with the girls and enjoy saving some cash, too!
Bowling If you’re feeling extra competitive, divide into teams and keep score. Many bowling alleys have special bowling on weekend nights, complete with party music and bright disco lights. Sometimes, just planning your get-togethers can be the most fun of all. With the right planning and a little creativity, the possibilities are endless.
Surmounted difficulties not only teach, but hearten us in our future struggles. James Sharp
What small offer to ma thing can you ke the n more mem ight a little orable?
Conversation
Starters
When do you prefer to be alone?
By Daniel Sutphin
In a world of email, texting and social networking, face to face conversations seem to be suffering more and more with every new mobile device created. The surmounting availability of technological distractions is feeding our fast-food culture’s need to have everything immediately; one devoid of any real thinking or any processing of poignant, consistent thought. Despite all the technology advances, relationships, like it or not it, will always require some solid face-to-face interaction. Sometimes all you need for a great conversation is a solid beginning. To initiate better conversations, try using a loaded question to spark his or her interest.
How are you competitive with your friends?
Who shou ld eve mod ry girl e life a l their fter?
W w ha ou t d r p e e f u l d y a re s r o a fo e g t u t r am r m o u i da th e o n re o r f ?
What do you always do before a date?
Where was your first kiss?
What is a good quip for a woman who catches a man staring at her chest?
What is every woman’s fantasy?
What would embarrass you on a first date?
What is a sexy name for a girl?
10 Flourish Magazine | Apr/2013
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What politic al is most passio sue are you nate about?
Where (besides a bed) is a great place to have a pillow?
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What part of your body do you not like people touching?
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How do you end a first date?
Nap By Sarah G. Mason
How to
Power
Effectively
You wake up early. You work hard. By 3 p.m. you’re dragging and by 5 you’re ready to crash. But what about that dinner party you’re expected to attend? Before you reach for the caffeine, pause; what you really need is a power nap.
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Research has shown that every now and then the brain needs a rest. Luckily, 20 minutes is all it takes to provide a fresh burst of energy, eliminate the need for caffeine and guarantee a reserve of energy that will help you make it through the day.
Power naps have been proven to: • Reduce stress • I ncrease alertness and productivity • Improve memory and learning •D ecrease the risk of heartrelated illnesses
• Increase cognitive functioning • Provide motivation to exercise • Boost creativity •M ake up for midnight sleeplessness • Ward off sleepiness
So how exactly do you take the perfect power nap? Lazy vs. Logic
The first step is psychological. Understand that you aren’t being lazy, you’re being logical. Your mind needs a rest and you’re smart enough to recognize it.
Timing is Everything
Try to nap in the morning or just after lunch, if possible. Due to human circadian rhythms, or our “sleep cycles,” napping in the afternoon is more likely to leave you groggy. Once you’re relaxed, set your alarm for 20 minutes and get up when it sounds.
Location, Location, Location Darkness stimulates melatonin, the sleep-inducing hormone, so take your siesta in a dark room. Can’t escape the light? Use a hat, blanket, pillow or shades to cover your eyes.
Foodies
An hour before nap time, eat foods that are high in protein and calcium to promote sleep, like milk, white beans, almonds or tofu. And of course, stay away from caffeine.
In the midst of winter, I found there was within me an invincible summer. Albert Careb
Flourish Magazine | Apr/2013 11
Negotiate Like You
Mean It
Tips from multimillionaire entrepreneur and nationally acclaimed speaker Vickie Milazzo to help women in business ask for the money Many women aren’t comfortable dealing with negotiations, even when something they really want (and deserve) is on the line. Settling for less than you’re worth is a big mistake – even in the wake of the Great Recession.
Never let them see you as a commodity. After all, commodities are easy to obtain and easy to replace. From Day One, do everything you can to ensure that you aren’t seen as interchangeable or dispensable.
Do what you need to do to stand out. If you’re able to make yourself invaluable and leverage the things that make you unique, you’ll also make yourself impossible to replace. When that happens, you’ll be in control of your own price.
Distinguish ambition from greed. Prior to launching yourself into a negotiation, it’s a good idea to take a step back and ask yourself why you’re working toward this particular goal. Wanting more money isn’t a bad thing in and of itself, but it can get you into trouble if your quest for cash mires you deeper in a commitment you’re not passionate about. Always make sure you’re negotiating for the right reasons.
Be your own number one fan.
Ask for more than you think you can get. Remember the old adage: nothing risked, nothing gained. If this sounds like greed, it’s not. Asking for more than you think you can get is part of being a strong negotiator. You have to be your own advocate!
Appear detached (even when you’re not). When you negotiate from a place of fear or desperation, your ability to be rational will be impaired… and you’ll also be susceptible to agreeing to unfavorable terms.
Negotiate with the person, not the power. At some point or another you’ll probably find yourself negotiating with a more powerful party, whether it’s your boss, your boss’s boss or another organization. When that happens, don’t make the mistake of assuming that your bargaining power is weak.
It can be hard for women to toot their own horns. While this isn’t inherently bad, it’s time for a newsflash: if you don’t announce your own achievements, you can bet that no one else will.
Never talk off the record.
Ask for everything at the beginning of the negotiation.
Never tip your hand.
This can be difficult for women since we don’t want to appear overly aggressive by putting all of our cards on the table at the 8
beginning of negotiations. Think through what you want before you sit down to negotiate, and prepare the list of points you must have and the points you’re willing to give up.
Flourish Magazine | Apr/2013
When you’re negotiating for something you want, make sure you only go public with information you’re comfortable with the other party knowing.
If you let others know that you’ll settle for something, you risk ending up with that instead of with what you really want – or worse, even less.
Never let yourself be bullied. Women who aren’t used to negotiating are especially susceptible to being intimidated by a show of force – but even veteran businesswomen can be taken aback by unexpected aggression or resistance! Don’t be afraid to demand respect.
To learn more from Vickie, pick up your copy of Wicked Success is Inside Every Woman, available at bookstores nationwide and from major online booksellers.
The gem cannot be polished without friction, nor man be perfected without trials. Danish Proverb
Memorize something every day. This leaves your brain sharp and your memory functioning. Try to reduce your attachment to possessions. Those who are heavy-set with material desires will have a lot of trouble when their things are taken away from them or lost. Possessions can end up owning you.
Life Secrets
Obstacles are great incentives. Jules Michelet
Develop an endless curiosity about this world. Stop and observe all of the little things as completely unique events. Try new things. Get out of your comfort zone. Remember people’s names. They will feel appreciated and will remember you in return. Get fit! Fit bodies lead to better health, confidence and more success with romantic endeavors. Learn to focus only on the present. The past is unchangeable so it is futile to reflect on it unless you are making sure you do not repeat past mistakes. The future is but a result of your actions today.
Even more specifically, live in THIS moment. Even ten minutes ago is the past. If you live purely in this moment you will always be happy because there is nothing wrong in this split-second. Smile more often. Whenever you get a grin on your face, your brain is releasing serotonin, the happy hormone. Smiling is the natural way to force yourself to be happy. Drink water. Hydration is important for health. Don’t take life so seriously! Learn to laugh at the little things and this whole “existence” thing will be a whole lot easier. Be amused by your mistakes and failures and be thankful that you learned your lesson. Think positive thoughts. When you find yourself thinking a negative thought, stop it immediately. Do whatever it takes to get back to a positive mindset as such is essential for continual happiness and success. Read books. Reading is an amazing way to learn and grow.
Flourish Magazine | Apr/2013
9
Do you have a new reader at home? What about a child who’s uninterested in books? Are you having trouble keeping your child challenged? These problems are not uncommon, but it’s important to address them early on in order to encourage your child to fall in love with reading.
Bring
Books to Life By Kim Vij
with Your Child
To spark some new interest, we suggest you pick a book and bring it to life with your child. Whether it’s the latest book you’ve checked out from the library or a classic from home, it’s always smart to brainstorm ideas to help make the characters, setting and plot seem real. Think about the various elements of the book and find ways to integrate them into your learning day. Here are some activity ideas that we recommend.
also create Goldilocks and bear figurines using cut out clipart pictures, complete with doll furniture for the chairs, beds and table.
like what would happen if Goldilocks came to your house instead.
Snack Time!
Dress Up!
Music can make reading exciting. Either create your own words to a simple tune, or find a song that relates to some element of the book. For “Goldilocks and the Three Bears,” you might try downloading the adaptation called “Goldilocks” by Debbie Cavalier.
Create a game that relates to the story. For example, in “Goldilocks and the Three Bears,” one of the main themes is size. You can sequence the size of the bears, beds, chairs and bowls with your child to break up the reading and make it fun.
Use clothes and props around your house to reenact the story. For example, take the classic fairytale “Goldilocks and the Three Bears.” You can use an apron and a scarf to recreate Goldilocks’ outfit and three paper masks for the bears.
Story Box Creations Create a mini story box that includes various elements from the plot. Using our Goldilocks example, you can add three sets of bowls, spoons and oats for sensory play. You can 6
Flourish Magazine | Apr/2013
Make a tasty snack together that relates to the story. Oatmeal in place of “porridge” is a favorite of the three bears, and it’s a fun playtime treat for kids’ too!
Read with Games
Little Authors After you’ve finished your story, don’t let the fun stop! Together, write your very own story about the characters. Have fun imagining what happens after the book ends, or create your own version,
Sing Along
These activities will all create a purpose for reading and can bring books to life for your child. Plus, it makes learning to read fun! We hope you’ll incorporate these tips into your reading time and help your children develop a love of reading! Kim Vij is the co-author of The Educators’ SpinOn It. As an early childhood teacher and a mom of three, she’s learned many tips and tricks of parenting and teaching along the way. She shares her “Educator’s Spin” on parenting issues and how to make learning more playful and playtime more meaningful. Visit theeducatorsspinon It.blogspot.com for ideas for Teachable Moments.
Difficulties strengthen the mind, as well as labor does the body. Seneca
PUBLISHERS Lauren Douglass Marc Douglass Managing Editor Sarah Mason COPY EDITOR Daniel Sutphin Assistant EDITOR Kelly Herman ART DIRECTOR Daniel Tidbury GRAPHIC DESIGN Daniel Tidbury Jane Dominguez Patrice Kelly PROMOTIONS Amanda Liles Karen Jones Hilah Driggers AnnMarie DeFeo ACCOUNTING Lynsey Parrish CIRCULATION Eddy Falla SPECIAL PROJECTS Lauren Kolansky Daniel Sutphin ADVERTISING DIRECTOR Shane Howell (shane@whpinc.com) ADVERTISING & SALES Shane Howell WRITERS Debora Dyess Ginger Henderson Kevin Kage Heather Aulisio Kristy Wyatt Tyler Stevenson Connie Holubar Danielle Boudreau Kat Freestone Lauren Kolansky
As always, we love hearing from you. So send us a note at mail@whpinc.com
What’s Inside… 5 How to Enjoy Your Family Vacation 6 Bring Books to Life with Your Child 8 Negotiate Like You Mean It 9 Life Secrets 10 Conversation Starters 11 How to Power Nap Effectively 12 A Date with the Girls 14 Which Dog Breed is Right for You?
4
Flourish Magazine | Apr/2013
16 Satiate that Sweet Tooth with the Kids 17 Cooking with Kids 18 Diana Le Dean 20 Makeover Your Size 21 Cinnamon 22 Straight Dope on Soap! 24 Oddities of the Body 25 Top 5 Fashion & Beauty Trends for Spring 26 7 Signs You Need More Sleep
27 The Grass is Always Greener 28 Getting Your Ducks in a Row 31 5 Alternative Uses for Lemon Juice 32 Going Green at Home 34 Fitness Gear 35 DIY Wedding Dos and Don’ts 36 Beauty Reviews 38 April Events 39 Modern Day Poet
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The rays of happiness, like those of light, are colorless when unbroken. Henry W. Longfellow
How to Enjoy your
Family Vacation By Connie Holubar
It’s Spring Break time, with summer just around the corner, so lots of families will be heading off on week-long vacations. For parents, vacations can be stressful, exhausting and expensive, particularly if you try to do too many things with young children. The key is to set realistic expectations for what you actually can do in one week, and then plan accordingly. Here are a few tips for ensuring that your vacations provide ample time for seeing the sites, with plenty of hassle-free family time. Remember that the journey is part of the adventure.
Don’t scrimp on your accommodations.
If you’re driving, plot your route to include plenty of interesting stops. For small children, that might mean stops at rest areas for a picnic lunch and time to kick around a soccer ball. Choose restaurants with play areas to kill two birds with one stone. Try not to drive more than about 8 hours in any one day, and allow for enough stops to keep the individual legs of the journey short and everyone happy.
If you can, choose a resort with condos or a cottage with a kitchen. Kids enjoy familiar food, and your whole family will appreciate the extra space. While the cost of a resort may be more than a hotel room, you’ll typically find nice pools and plenty of available activities. Many resorts offer arts and crafts or pool games for kids, as well as happy hours and other activities for adults. If you pick the right place to stay, you’ll really enjoy the “one day on, one day off” strategy.
Bring along plenty of things to do in the car or on the airplane. Coloring books, puzzle books and books on tape are a fun way to pass the time while traveling. For older children, fill a three-ring binder with clear plastic pockets and blank pages. Take a box of colored pencils, scissors and a glue stick and watch the kids gather maps and brochures to make a scrap book of the interesting places they see along the way.
When you arrive at your destination, plan your week to allow for “one day on and one day off.” For example, if on Monday your trip involves visiting a theme park, anticipate that on Tuesday the kids – and you – will be tired. Consider Monday your day “on,” and then on Tuesday, take it easy. Let the kids sleep in, enjoy a leisurely breakfast, and then spend time enjoying the hotel pool or short trips to nearby locations like parks or a souvenir shop. By using the one day on, one day off strategy, you and your kids will be wellrested and ready to hit another long day on Wednesday. (This method also saves money.)
Choose age appropriate activities for your family. Just because Dad is a civil war buff doesn’t mean the kids will enjoy visiting every battlefield. Mom may love art museums, but the kids may not. Save those visits for when the kids are older or give Mom some “alone time” to go see the museum by herself.
Divide and conquer when necessary. Siblings don’t always get along, and they may have different interests. If baby sister needs to nap, maybe that’s the right time for Dad and big brother to go to the pool or to a nearby Miniature Golf Course. Kids appreciate one-on-one time with Mom and Dad, and sometimes it makes it easier to keep everyone happy.
Let your kids help with the vacation plans. A week is usually long enough for everyone in your family to do at least one thing they really want to do. This can be done before you head out on your trip or once you get
Little minds are tamed and subdued by misfortune, but great minds rise above them. Washington Irving
there and you have explored your available options. Offer a day or half a day based on each family member’s selected activity. Kids are more cooperative and willing to do different things if they know that their favorite activity is on the agenda.
Reduce spending (and whining) by giving kids their own money to manage during the trip. By about age 7, kids begin to understand the concept of money. If each child has a designated amount to spend (in an envelope in Mom’s purse), they won’t be as likely to beg for things all week long. Plus, when the money is gone, it’s gone. Money management is a skill that is best learned at an early age. Vacations are an excellent time to start.
Keep your schedule flexible. While some activities require advance reservations, weather can derail the best of plans. Monitor the weather forecasted before and during your trip to maintain flexibility. If there is rain forecast for your designated “beach day,” adjust your week accordingly. Rainy days are good days for family bowling, a visit to the local mall, or watching a movie in the condo.
Stay on budget. Don’t put yourself in a bind by overspending on your vacation. Determine in advance what you can afford to spend and plan your trip accordingly. A fun, successful vacation will be something you’ll want to do again and again, so make sure it’s a good experience all the way around by staying within your budget. Flourish Magazine | Apr/2013
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North Florida APRIL 2013 Volume 1 Issue 9 www.MYFLOURISHMAGAZINE.COM