Serving Baltimore City & Baltimore County
W
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A Lifestyle Magazine
COMPLIMENTARY Volume 59 Issue 4
omen s ournal
Summer Brunch
WojoTalk.com WojoTalk.com
tips on hosting
great recipes to try!
Contents
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Health & Wellness
Healthy Meals
Home Improvement
Business
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Business Development Tara Pannell DIRECTOR OF COMMUNITY RELATIONS Wendy Ward GRAPHIC DESIGNER Fina Florez To Advertise, please email Info@wjwomen.com 2
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FEATURE ARTICLE
ove the idea of hosting a brunch, but begin to regret it the moment you’re toiling over a pan of bacon grease while your friends are chatting over mimosas? You’re not alone. Whether you’re planning a simple brunch for a small group or an summer brunch to wow a crowd, these simple tips and ideas are guaranteed to get you out of the kitchen and into the action. 1. Prepare a game plan. Developing a checklist will prevent you from feeling overwhelmed with to-do’s. Once you know how many people will be attending the brunch, start planning the menu, gather recipes and make a grocery list. Take inventory of your cooking supplies, serving dishes and tableware. While cleaning the house, identify what decorations are needed.
tips
for hosting a better brunch “Figure out how to serve the food.”
2. Picture the scene the night before. Figure out how to serve the food, decide where to put the drinks, gather extra seating and put all the plates, cups, cutlery and napkins on the table. Also, don’t forget the mugs or cocktail glasses if you plan to serve coffee or mimosas. While it might seem obvious, these little details can easily be overlooked. Last-minute jobs are bound to happen, so conquering the planned details ahead of time will help keep you sane. 3. Create a menu full of make-ahead recipes. From drinks to dessert, make sure your menu allows you to spend more times with friends and family and less time in the kitchen. Sure, everyone loves a good omelet, but you’re not a short order cook. Instead, opt for low-maintenance recipes that can be prepared the night before and popped in the oven the next morning. You can never go wrong with classic egg-based dishes such as quiche, strata and casserole. If your culinary skills aren’t up for the task of cooking for a crowd, don’t be afraid to choose store-bought or catered dishes. This will help alleviate any unnecessary stress and allow you to enjoy the event. 4. Ditch the pile of dirty dishes in favor of disposable tableware. Instead of standing over the sink cleaning, spend the extra time relaxing with family and friends. Try a line of products that offer the total solution for your tableware needs, including a variety of plate and cup sizes and a serve and store container of cutlery. The Chinet Cut Crystal collection makes entertaining easy with tableware that complement one another and also earn compliments from guests. All the dishes can be tossed once people are done eating, keeping postbrunch cleanup to a minimum. Plus, all Chinet Cut Crystal products are recyclable - leaving you to only feel guilty about that second scone. 5. Set the table in style. Make sure your brunch is as stylish as it is tasty. For a “hare-raising” reaction from your friends and family, fold Chinet Classic White napkins into the shape of bunnies and display in the center of each plate. A bunny napkin fold can also double as a place setting card. Simply write the name of the guest on one of the bunny ears. It’s a pretty and practical way to add personality to the table.■ April - May 2017
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By Alan Weiss, M.D.
Reversing the Slow Decline:
HEALTH & WELLNESS
Restoring Vitality and Health
April - May 2017
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HEALTH & WELLNESS
Surprising Benefits of U.S. Farm-Raised Seafood
ou’re shopping for tonight’s dinner and decide fish sounds delicious. You visit the seafood section of your local market and are suddenly overwhelmed with choices. Salmon, tilapia, clams or shrimp? Imported or U.S. farm raised? It can feel like there are endless options when shopping at the grocery store. Knowing what’s best for you and your family is difficult enough, yet alone weighing environmental concerns and other impacts of food choices. When selecting seafood, there are various things to consider before deciding what to put in your cart. For many people, U.S. farm-raised options are their seafood of choice for a variety of reasons.
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Low-calorie protein U.S. farm-raised fish and shellfish are an amazingly nutrient dense food and are excellent sources of high quality, easily digestible protein. What’s more, they are packed with important vitamins and minerals including essential B-complex, A and D vitamins as well as selenium, iron and zinc. An average serving has less than 200 calories. Some of the leaner varieties like tilapia, clams, oysters, mussels and shrimp have less than 100 calories.
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Heart health Coronary heart disease continues to be the No. 1 cause of death in the United States. According to most health experts, eating fish and seafood just twice a week can reduce the risk of heart disease while providing a host of other benefits. U.S. farm-raised seafood is low in cholesterol and high in omega-3 fatty acids that play a major role in maintaining coronary heart health, as well as the health of the brain.
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Safer regulations If you want to help ensure that the seafood you consume is safe to eat, opt for products that have been farm-raised in the United States. Look for country of origin and method of production labels in your supermarket. The U.S. has strict regulations that help ensure you and your family are eating the highest quality, safest seafood. For example, in the U.S. it is illegal to use antibiotics and hormones to promote growth. Plus, you are supporting family farms that generate jobs for Americans.
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Sustainable More than 90 percent of the seafood consumed in the United States is imported, according to the National Marine Fisheries Service. Those imports can often come from countries that do not have strict environmental and product safety standards. In the United States, fish and shellfish are farmed using methods that do not harm the environment while helping to meet the growing demand for seafood by supplementing wild harvests.
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Pregnancy superfood There is a growing body of evidence that children whose mothers regularly consumed seafood during pregnancy had better motor skills and brain function after birth. The USDA Dietary Guidelines for Americans 2015-2020 recommend that pregnant women and breast-feeding mothers consume at least 8 ounces of seafood each week. Good choices include fish like salmon, trout, channel catfish, hybrid striped bass and tilapia. Want to learn more? Visit thenaa.net to get more information and delicious seafood recipes to try at home.■ 6
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HEALTH & WELLNESS
five symptoms you shouldn’t ignore
Are you more than tired?
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o you fight to stay awake during the day? Is exhaustion part of your everyday life? If the urge to sleep is overwhelming and irresistible, it may be a sleep disorder called narcolepsy, a condition affecting approximately one in 2,000 people in the U.S. Narcolepsy is one of the most frequently diagnosed primary sleep disorders. However, it’s not always easy to recognize. “There are five major symptoms of narcolepsy. Many of them can be confused with other medical conditions such as depression or epilepsy, making a narcolepsy diagnosis somewhat tricky,” says Dr. Raj Dasgupta, pulmonary and sleep specialist at the University of Southern California’s Keck School of Medicine. “Approximately half of the people affected by narcolepsy remain undiagnosed. A diagnosis can take up to 10 years to receive. We need greater awareness of narcolepsy to help expedite the diagnosis process for patients.” Everyone with narcolepsy has excessive daytime sleepiness. That’s when you feel tired all the time, making it hard to stay awake and alert throughout the day. It can be described as feeling fatigued or irritable, having difficulty concentrating, poor memory, or mood changes. Patients say it comes in waves, like a “sleep attack.” These can happen during unusual situations, such as in the middle of a meal, a conversation or bike ride. There are five major symptoms, but you don’t need to experience them all to have narcolepsy. 1. Excessive daytime sleepiness: As discussed above, this is when you have an irresistible urge to sleep during the day. 2. Cataplexy: The weakening of muscles when you feel strong
emotions like embarrassment, laughter, surprise, or anger. Cataplexy can cause your head to drop, your face to droop, your jaw to weaken, or make your knees give way. 3. Sleep disruption: When you often fall asleep quickly but wake up frequently throughout the night. 4. Sleep paralysis: Feeling unable to move or speak for a short time when falling asleep or waking up. You may also feel like you can’t breathe. 5. Vivid dreaming: Often frightening dreamlike experiences that seem real and happen when falling asleep or waking up. You may experience hearing sounds or words when drifting to sleep or have unwanted visions. Sleep paralysis often accompanies these vivid dreams. Narcolepsy occurs equally as often in men and women. The symptoms often start between the ages of 10 and 25, but it can take up to 12 years for narcolepsy to fully develop. Narcolepsy is a debilitating disease, as it can cause difficulties at work, negatively impact social interactions, lower self-esteem, and create challenges performing everyday tasks. Contrary to popular belief, people with narcolepsy do not spend more time sleeping than the average person. “It’s normal to feel tired sometimes,” Dr. Dasgupta says. “But if the urge to fall asleep is interfering with your job or personal life, it might be time to talk to a sleep specialist.” For more information about narcolepsy and to take the symptom screener, visit MoreThanTired.com. This content is provided by Jazz Pharmaceuticals.■ April - May 2017
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HEALTH & WELLNESS
Mother Knows Best New Options Let Women Choose the Pregnancy and Delivery Plan That’s Right for Them
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Postmenopausal Atrophic Vaginitis
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ostmenopausal atrophic vaginitis, or vaginal atrophy, is the thinning of the walls of the vagina caused by decreased estrogen levels. This most commonly occurs after menopause. Menopause is the time in a woman’s life, usually between ages 45 and 55, when her ovaries no longer release eggs. She also stops having menstrual periods. A woman is postmenopausal when she has not had a period for 12 months or more. Women with vaginal atrophy have a greater chance of chronic vaginal infections and urinary function problems. It can also make sexual intercourse painful. According to the American Association of Family Physicians, up to 40 percent of postmenopausal women have atrophic vaginitis. Symptoms of Vaginal Atrophy While vaginal atrophy is common, only 20 or 25 percent of women seek medical attention from their doctor. In some women, symptoms occur during perimenopause, or the years leading up to menopause. In other women, symptoms may not appear until years later, if ever. Symptoms can include: • thinning of the vaginal walls • shortening and tightening of the vaginal canal • lack of vaginal moisture (vaginal dryness) • vaginal burning (inflammation) • spotting of blood after intercourse • discomfort or pain during intercourse • pain or burning with urination • more frequent urinary tract infections • urinary incontinence (involuntary leakage) Causes of Vaginal Atrophy The cause of atrophic vaginitis is a decline in estrogen. Without estrogen, vaginal tissue thins and dries out. It be-
HEALTH & WELLNESS comes less elastic, more fragile, and more easily injured. A decline in estrogen can occur at other times besides menopause, including: • during breast-feeding • after removal of ovaries (surgical menopause) • after chemotherapy for treatment of cancer • after pelvic radiation therapy for treatment of cancer • after hormonal therapy for treatment of breast cancer Regular sexual activity helps keep vaginal tissues healthy. A healthy sex life also benefits the circulatory system and improves heart health. Risk Factors for Vaginal Atrophy Some women are more likely than others to get atrophic vaginitis. Women who have never given birth vaginally are more prone to vaginal atrophy than women who delivered their babies vaginally. Smoking impairs blood circulation, depriving the vagina and other tissues of oxygen. Tissue thinning occurs where blood flow is decreased or restricted. Smokers are also less responsive to estrogen therapy in pill form. Potential Complications Atrophic vaginitis increases a woman’s risk of contracting vaginal infections. Atrophy causes changes in the acidic environment of the vagina, making it easier for bacteria, yeast, and other organisms to thrive. It also increases the risk of urinary system atrophy (genitourinary atrophy). Symptoms associated with atrophy-related urinary tract problems include more frequent or more urgent urination or a burning sensation during urination. Some women may also have incontinence and get more urinary tract infections. Diagnosing Vaginal Atrophy See your doctor right away if sexual intercourse is painful, even with lubrication. You should also see your doctor if you experience unusual vaginal bleeding, discharge, burning, or soreness. Call today for an appointment.■ Ellicott City: 9501 Old Annapolis Road, Ste. 305 Ellicott City, MD 21042 Phone number: 443-380-0060
Dr. Okasi April - May 2017
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Healthy Meals COMMUNITY
Herb Flatbread with Arugula Pesto INGREDIENTS
PREPARATION:
Prep time: 30 mins / Cook Time: 30 mins Servings: 4
1. Place the arugula, walnuts, oil, lemon juice, garlic powder, salt, and black pepper in the bowl of a food processor and process until smooth. 2. Add the Parmesan and process until combined. Scoop into a small bowl and set aside. 3. Heat grill to high. Brush both sides of flatbread or naan lightly with olive oil, and grill on both sides, until golden brown, about 2 minutes on each side. 4. Remove bread from the grill, and spread a few tablespoons of pesto on one side. Top with shaved Parmesan and sprinkling of red pepper flakes. 5. Slice and serve immediately. Refrigerate leftover pesto in a covered container in the refrigerator for up to 2 weeks.â–
1/2 teaspoon Garlic Powder 1/4 teaspoon Black Pepper Medium Grind Crushed Red Pepper 3 1/2 cups packed fresh arugula 1/2 cup toasted walnuts 1/2 cup pure olive oil, plus more to grill flatbreads 2 teaspoons fresh lemon juice 1/2 teaspoon kosher salt 1/4 cup grated Parmesan cheese, plus more to top 4 Naan flatbreads
Courtesy of SimpyOrganic Recipes 10
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Healthy Meals
Honey Chipotle BBQ Chicken Skewers Ingredients:
Prep time: 25 mins / Cook Time: 10 mins Servings: 6 1 teaspoon Chipotle Pepper 3/4 teaspoon Garlic Powder 1/2 teaspoon Onion Powder 2 pounds chicken breast (about 2 large breasts) 1 red onion, cut into wedges 1 red bell pepper, cut into squares 1 green bell pepper, cut into squares 6 skewers 1 cup ketchup 1 tablespoon Worcestershire sauce
1/3 cup honey 1/4 cup apple cider vinegar PREPARATION:
1. 1. In a small mixing bowl, combine all honey chipotle BBQ sauce ingredients. 2. 2. Thread chicken, red pepper, green pepper and red onion onto skewers. Brush skewers with a heavy coat of sauce, coating all sides and reserving a small amount of sauce for after grilling and for serving. 3. 3. Heat the grill. Cook the skewers for 7 to 8 minutes on each side, until chicken is cooked through. Turn skewers on the grill and brush with sauce. 4. 4. Serve with remaining sauce.â– April - May 2017
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HOME IMPROVEMENT COMMUNITY
Retaining Walls Create Attractive Outdoor Seating Options
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egmental retaining wall (SRW) units are a popular solution for beautiful and durable outdoor seating - from freestanding walls that double as seating and two-tiered couches to large applications such as cost-effective amphitheater and stadium seating. Landscape professionals and do-it-yourselfers can build seating options from these multi-purpose units that are a trusted solution for soil retention, erosion control and to mitigate grade changes in the landscape. Residential seating “Retaining walls are both durable, beautiful and versatile tools of the trade,” says Scott Arnold, manager of Villa Landscapes in St. Paul, Minnesota. “Our landscape designers use retaining wall systems to create hardscapes such as fire features, raised patios, planters and other outdoor living amenities in addition to retaining walls, tiered seat walls and freestanding walls.” The solid, pinned units provide extreme versatility and ease of installation. “VERSA-LOK is an ideal building block for tiered wall seating and even amphitheater seating because of its outstanding ability to create curves, corners, columns and tiers with the single Standard unit and no special pieces,” Arnold says. A couch kit is one popular use of the VERSA-LOK retaining wall units, said Arnold. The curved couch with a tiered back provides seating for up to four people, and stepped ends make an attractive accent. It can be installed in a paver patio or as a standalone seating in the garden. A versatile tool Seat walls can be worked into many landscaping designs. Freestanding seat walls can frame a square or circular patio to create an outdoor room, doubling the function and value of the retaining wall. SRWs can be used to replace an aging deck by creating a raised patio to grade, says Arnold. A freestanding seat wall can be built within the raised patio to serve as seating, to define the outdoor room and provide a measure of fall protection. Commercial seating Event spaces such as stadiums, courtyards, outdoor classrooms and amphitheaters have benefitted from economical outdoor seating solutions using SRWS. Staff at the International institute of St. Louis wanted to create an event space in an area that had a crumbling cinderblock wall separating the courtyard from the parking lot. Landscape architect Brad Furfaro worked with the site architect to come up with a tiered wall seating solution. It’s a good idea to sit on a wall when so many outdoor living features can be created with SRWs. From curved couches and freestanding seatwalls to amphitheaters and stadium seating, retaining wall units not only function as they were intended but also offer new solutions for outdoor living projects.■
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tips
for creating a virtually self-cleaning bathroom
“Cleaning the toilet, tub and shower probably doesn’t top anyone’s list of favorite tasks.”
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mericans may be spending less time on housework, but that’s probably not much consolation when you’re scrubbing the toilet for the third time in a week. Meanwhile, hours spent working are taking more of our time, according to data from the Bureau of Labor Statistics’ American Time Use Survey. Factor in other time demands like taking care of the kids, your in-laws, your spouse and yourself, and it’s easy to see why products that improve cleanability are gaining ground in bathroom design. Fortunately, elbow grease and harsh chemical cleansers are no longer the only ways to keep a bathroom clean. Today, a variety of bathroom fixtures, devices and construction materials can all help contribute to a bathroom that cleans up with less effort from you and stays that way for longer. Innovative fixtures and faucets Cleaning the toilet, tub and shower probably doesn’t top anyone’s list of favorite tasks. While it’s still necessary to do regular deep cleaning, when it comes to daily maintenance, a range of new bathroom additions can lend a hand. • Self-cleaning toilets - Even in the cleanest households, the toilet can be a hotbed for a variety of unpleasantness. The new ActiClean self-cleaning toilet from American Standard
HOME IMPROVEMENT can make day-to-day cleaning of the bowl a much easier task. The press of a button releases cleaning solution into the bowl for either a one-minute quick clean or a 10-minute deep clean, while the patented VorMax jetted flushing technology powerfully scours the bowl to remove all splatter, skid marks and clinging waste. At the end of the soak period, the unit automatically siphons away the cleaner and rinses the bowl with clear water. Simply press a button, walk away, and let the toilet do the rest - it’s that easy. • Smarter showers - Sure, you can find high-tech, high-cost showers that keep shower doors spotless through nano-technology that repels dirt and water droplets. But having an easy-to-clean shower can actually be simpler and less expensive. It starts by choosing the right materials and design. For example, traditional shower doors are notorious for building up mold, mildew and grime in door tracks. Frameless shower doors can eliminate that problem. If you hate mold in tile grout (and who doesn’t?) you have numerous options. Tile your shower with a dark tile and dark grout. Or, opt for tiles made with mildew-resistant coatings. For super-easy cleaning - not to mention leading edge design you can even choose a concrete shower. • No-touch faucets - The bathroom faucet is the most touched area in a bathroom, which means it can also have the most germs. After all, everyone touches it right after using the toilet (you hope). Touchless bathroom sink faucets can help reduce the spread of bacteria and germs, since no one needs to touch them to turn them on. Plus, their hands-free operation ensures that the faucet stays free of fingerprints, soap scum and toothpaste splatters. A wave of the hand starts the faucet -- and you’re on your way to a tidier, maybe even immaculate, bathroom. Cleaner construction Of course, if you’ll be renovating a bathroom or building a new home, the best way to ensure a cleaner bathroom at the getgo is to start with construction materials that promote cleanliness. Mildew resistant tiles and grout, mold-resistant paint, and solid surface countertops can all add up to less cleaning time down the road. One of the most important features to incorporate into a bathroom to help keep it fresher and healthier is an exhaust fan. This will not only remove unpleasant odors from the bathroom, it will also vent moisture out of the room from steamy showers and baths. Excess moisture in a bathroom is one of the leading causes of mold and mildew, which can be unsightly, smelly and unhealthy. Yes, you can achieve freedom from cleaning. By installing easy-to-clean bathroom fixtures and materials, you can invest less time, effort and energy keeping the room clean. Unexpected guests - drop in unannounced at any time!■ April - May 2017
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BUSINESS
Innovation:
A Fundamental Factor in Family-Owned Business Success
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t’s no secret that there are countless challenges facing today’s family-owned businesses. In fact, less than one-third of family businesses successfully migrate from first to second generation ownership. Another 50 percent never survive the transition from second to third generation, according to Forbes. While every organization has its own priorities and category-specific issues to manage, family businesses that fail to innovate run the risk of losing market share to competitors, losing key staff or simply operating inefficiently so that they cannot survive. Innovation is a key differentiator between market leaders and their rivals, and can ultimately ensure longevity. IDEAL Industries, Inc., a manufacturing company based 60 miles west of Chicago, is consistently growing and expanding under four generations of family ownership, and is celebrating its centennial anniversary this year. How has this electrical product supplier and hand tool company managed to stay relevant and produce results for 100 years? Their success story can be chalked up to their ongoing devotion to innovation and looking beyond traditional business pressures of hitting quarterly results. Their philosophy is simple: focus on the markets that exist today, while ensuring that they are poised to serve those of tomorrow. “The beauty of being family-owned is that we have the freedom to make executive decisions with the long-term in mind,” said IDEAL Chairman and CEO Jim James. “We think ten years ahead - how will our family, board and business be different? What are the risks that lie ahead and how can we mitigate them now? How do we put our core business out of business? Because if we don’t, someone else will.”
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While IDEAL may best be known for their wire connectors, their innovations also touch the sky, as nearly every commercial jet flying today has been constructed using IDEAL wire strippers. They’ve even reached the moon, as part of the critical equipment on NASA missions. Their Audacy advanced wireless lighting system is installed at major league ballparks, college campuses and airports. Best of all, they touch the daily lives of skilled tradesmen around the globe, who reach for IDEAL, Western Forge and SK brand hand tools to get the job done right. However, innovation is not only about designing a new product or service to sell, but also focusing on the development of new business processes and best practices in order to improve efficiency, find new customers, cut down on waste, increase profits and keep employee retention rates up. “At the end of the day, it’s very important for organizations to take a step back and ask themselves what is truly blocking the innovation process,” said Vicki Slomka, senior vice president of global human services at IDEAL. “Companies that constantly challenge themselves and are relentlessly focused on innovation will survive in this ever-changing globally competitive environment.” Thus, in order to prevent becoming another failing statistic, companies have no choice but to prioritize innovation. Family stewardship must ensure their professional management team has the strategic alignment, patience and resources available to foster an innovative workplace environment - one that produces products and services that continuously cater to today’s competitive marketplace and consumer. Family-owned businesses must commit to a high reinvestment rate in order to support a robust innovative pipeline that will allow them to survive and thrive into the next generation.■
100 Calories in LESS than 30 Minutes
Burn
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By Vernise L. Burs PT, CSCI
et’s get up and be active! Plain and simple inactively contributes to weight gain and even obesity. Obesity is a risk factor for Type 2 diabetes, hypertension, arthritis, cancer, stroke, heart disease and even death. According to the Center for Disease Control and Prevention (CDC) in 2011, there was 128,932 stroke related deaths; 596,577 heart related deaths and 576,691 cancer related dates. Get to know your BMI. Body mass index (BMI) is a mathematical equation that is based upon your weight and height; it is used to determine your health status. A BMI of 18.5 to 24.9 is normal weight, 25 to 29.9 is over-weight, 30 to 34.9 is mild obesity, 35 to 39.9 is moderate obesity and 40 or greater is severe obesity. What is your BMI? We can minimize our risk for various medical conditions by getting up out of our seats to move! DID YOU KNOW 20 MINUTES OF BRISK WALKING BURNS 100 CALORIES AND 30 MINUTES BURNS 150 CALORIES? Below are 15 easy ways to burn 100 calories in less than 30 minutes! • Brisk walking: 20 minutes • Biking: 23 minutes casual cycling • Cardio dance class: 15 minutes • Elliptical: 8 minutes
• Squats: Perform 20 repetitions • March/Jog in place: 1 minute • Push-ups: 10 repetitions • Pilates: 24 minutes • Rowing machine: 13 minutes • Running stairs: 6 minutes • Swimming: 15 minutes moderate intensity • Walking stairs: 11 minutes • Water aerobics: 23 minutes • Yoga: 20 minutes • Zumba: 11 minutes Don’t Be A Statistic! GET UP AND MOVE. JUST MOVE! I challenge you to do 1 to 3 different exercises 3 or more times this week. JUST MOVE! I dare you. JUST MOVE! However, if you have mobility issues, physical limitations and previous sports injuries that are keeping you from being as active as you desire there are solutions. Make an appointment with our office for an evaluation. Most insurances are accepted, as well as Health Savings Plans.
Your Business Card ad could be For more information, contact the Women’s Journal at 866-517-5049
April - May 2017
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Call 443-488-6009 $99 charge for parts and installation. 36-Month Monitoring Agreement required at $27.99 per month ($1,007.64). 24-Month Monitoring Agreement required at $27.99 per month ($671.76) for California. Form of payment must be by credit card or electronic charge to your checking or savings account. Offer applies to homeowners only. Local permit fees may be required. Satisfactory credit history required. Termination Fee applies. Certain restrictions may apply. Offer valid for new ADT Authorized Premier Provider customers only and not on purchases from ADT LLC. Other rate plans available. Cannot be combined with any other offer. The $27.99 Offer does not include Quality Service Plan (QSP). Quality Service Plan (QSP) is ADT’s Extended Limited Warranty. Certain packages require approved landline phone.