Health & Happiness - January 2011 by Moxie Magazine

January 2011

Free!

E s s e n t i a l

•

E n l i g h t e n i n g

•

E n t e r t a i n i n g

w w w. wo m e n s l i f e s t y l e k a z o o . c o m

January 2011

The People Who Make It Happen... Publisher: Darlene Clifford dclifford@womenslifestylekazoo.com

Contributing Writers: Sandy Derby Kelly Duggan Patricia Emanuele Mary Beth Esquibel Chloe Herakovic Heidi McCrary Jeff Murphy Judy Pearson Juli Wiseman The Kalamazoo Network

Sales: Sales Manager Ruth Ann Dibert radibert@womenslifestylekazoo.com

TABLE OF CONTENTS Health & Happiness Post Partum Depression ..........................................................4 Want a Healthier Lifestyle? There are Apps for That! ................6 5 Tips for Radiant Health While Traveling ................................12 What’s Your Happiness Quotient? ........................................14 5 Ways to Get a Better Night’s Sleep......................................16 Is It Broken? ........................................................................21 Jumping Rope: Not Just for Kids..........................................22 Make a Splash with Water Fitness ..........................................28 Should I Take a Sick Day? ......................................................31 4 Ways to Maintain a Healthy Weight ....................................32 Getting Fit Goes Beyond Lifting Weights ................................34

Sales Representatives: Brenda Murphy Pamela Nunley Maria Pavletic

Layout & Design: jr4 designs JR Harper

Photography: Christopher McGuire Photography www.chrismcguirephoto.com

Office Manager: Patty Clifford

Contact Us By Phone: 269-569-1647 Sales Info: 269-271-1032 By Mail: Greater Kalamazoo Women’s LifeStyle, P. O. Box 2284, Portage, MI 49081-2284

By Email: wlskazoo@provide.net

website: www.womenslifestylekazoo.com

Coming In February Matters of the Heart

Broaden Your Horizons Conquer Your Clutter: New Year New Opportunities................8 A Different Kind of Courage ..................................................31 Women In History ..............................................................33 Reader’s Lounge..................................................................38 Interior Ideas Bringing Design Trends Into Your Home Without Breaking the Bank ................................................24 Looking & Feeling Good Secrets of the Trade................................................................6 From Drab to Fab ..................................................................10 Business & Finance Financial Suave´ - Invest In What You Know ............................23 Ad Talk ..............................................................................29 Networking with the Kalamazoo Network ................................35 Recipes Soyummy Soy and Spinach Artichoke Dip ........................................26 Lemon Tofu Cheesecake..................................................26 Kiwi Mint Lemonade............................................................27 3-Step Super Soups Sausage & Lentil Soup ..........................................................30 Corn & Potato Chowder ......................................................30 Sesame-Ginger Chicken Noodle Soup ..................................30 Community News & Happenings What’s New In Kazoo? ..........................................................4 Women’s LifeStyle Expo........................................................18 Buy Local............................................................................35 Calendar ............................................................................36

January 2011

Post Partum Depression: more than just baby blues? By Robyn Hubbard, M.D. Grand Rapids Women’s Health he thought of having a baby is exciting and joyful and marks a new phase of life. Most couples think of booties, cribs and stuffed animals. Fortunately, many of the patients I see as an Obstetrician are focused on the positive and haven’t really given a lot of thought to stretch marks, varicose veins, clogged milk ducts or depression. While the birth of a new baby is an amazing miracle, there are some pretty dramatic physical and mental challenges we face as new moms.

Post partum depression (PPD) affects up to one in four women, and any woman with a history of depression or anxiety prior to pregnancy is at risk. The scary fact is, however, that any woman can be at risk, so even new moms who have never suffered from depression can be affected by PPD.

What does post partum depression look and feel like? PPD can cause symptoms of sadness, mood swings, anxiety, anger and even obsessive or compulsive thoughts. Experience has taught me that any mood disorder caused by hormone changes (such as PPD or peri-menopause) can look like depression, anxiety, or obsessive-compulsive disorder. It seems to me that those symptoms are all on a spectrum and some women will feel more depressed or more anxious than another, but almost everyone will feel at least some element of all of those mood problems. Symptoms can include: • loss of appetite • insomnia • intense irritability and anger • overwhelming fatigue • loss of interest in sex • lack of joy in life • feelings of shame, guilt or inadequacy • severe mood swings • difficulty bonding with the baby • withdrawal from family and friends • thoughts of harming yourself or the baby

Why do women get PPD? PPD is a disorder triggered by intense hormone changes and physical changes following birth. These changes affect chemicals in the brain like serotonin and norepinephrine which are a big part of regulating mood. Toss in extreme sleep deprivation with a newborn and WHAM, depression takes over. It’s important to realize that this is a medical disorder. Women can’t just choose to perk up and feel better. Symptoms can last for up to a year and treatment is needed.

What should I do if I think I have PPD? If you’re worried that you have PPD, call your health care provider right away. It’s usually quite easy for me to diagnose post partum depression even with a few questions over the phone. Getting help is the most important part. Every day that you suffer from PPD, means a day with your baby that you’re not enjoying to the fullest. Call your doctor immediately if you have any thoughts of hurting yourself or the baby.

January 2011

What should I do if I think someone I care about has PPD? More than half of the new moms who call me with concerns about post partum depression were encouraged to make the call by a friend, family member or spouse. It makes sense to me that because new moms are tired, busy and overwhelmed anyway it’s easy for them to feel as if symptoms of depression are normal. Husbands, grandmas, sisters or close friends may have a more objective view and realize that the new mom is not herself. If you’re worried about someone you care about, bring it up. Most people with depression are relieved to hear that you notice they are suffering, and grateful to have someone offer to help. Encourage them to call their health care provider for help.

2. Medication: Antidepressant medication is commonly prescribed both during pregnancy and while nursing. It can be very safe, and highly advisable for some women with significant depression or anxiety. Most women to whom I prescribe an antidepressan start feeling more “themselves” within one to three weeks. 3. Lifestyle changes: Trying to get sleep, even just four hours in a row, can make a huge difference in depression symptoms. All new moms should try to eat well, stay hydrated by drinking lots of water, and avoid alcohol and significant caffeine. Taking the baby for a walk or finding another way to exercise can do a lot to boost your endorphins which trigger mood improvements.

Treating depression is very manageable, and can make a huge impact on many lives.

How long does PPD last? The mildest form of mood changes after having a baby is called baby blues. Most women have a period of days to weeks where they feel tearful, irritable or cry for no apparant reason. This is very common and always goes away on its own. Post partum depression has similar symptoms that last longer and are more intense. Often PPD will interfere with your ability to care for the baby and to handle other daily tasks. Untreated, PPD can last for a year or more.

What are treatments for PPD? 1. Counseling: Seeing a therapist can help alleviate depression and anxiety symptoms by learning coping strategies, relaxation techniques and finding ways to care for you when the baby seems to take everything you have. Sometimes past or current issues influence depression post partum and can be worked through with a counselor. Many hospitals and private groups offer support groups for women struggling with PPD.

Left untreated, post partum depression can interfere with mother-child bonding and cause family problems. Children of mothers with untreated postpartum depression are more likely to have behavioral problems, such as sleeping and eating difficulties, temper tantrums and hyperactivity. Women with untreated depression have more problems with work performance, and more marriage problems. Treating depression is very manageable, and can make a huge impact on many lives. Remember, the best way to take care of your baby is to take care of yourself! For more information, contact Grand Rapids Women’s Health or visit these websites: www.mayoclinic.com, www.womenshealth.gov, and Mom’s Bloom in Grand Rapids at www.momsbloom.org

Robyn Hubbard, M.D. is an OBGYN with Grand Rapids Women’s Health.

From the Publisher Once upon a time…in a land far, far away…there was a princess…who only had to comb her hair each morning to look “drop dead” beautiful. Nice story...but not even close to what my beauty regime looks like, how about you? In fact, I probably would “drop dead” if I got up one morning and found beauty staring back at me! For many of us, the big concern is no longer about looking beautiful, but rather feeling and being as healthy as possible. It’s seems a rather large undertaking some days. But it’s certainly worth the effort. Healthy glowing skin, toned muscles, updated wardrobe using good fashion sense, and medical health check-ups should all be a part of taking care of ourselves. Over the last few months (typically) as women, we have exhausted ourselves making everything as festive as possible and taking care of those we love. How about reserving some time in January for taking care of ourselves? It seems not only fair, but smart as well! Let’s start with a few simple steps such as contacting a good friend and making an alliance to get healthy together. Next call your doctor’s office and make that annual appointment for a physical. No need to wait, the year starts now and you won’t want to be bothered in the middle of summer. Then together (with your friend) start walking every day or join an exercise club together. Just do it! Once those two areas are handled (medical and exercise), reward yourself with the fun side of getting healthy and beautiful. Make an appointment for a massage and some skincare. Begin a regime of caring for yourself top to bottom. Every other week, make a date to meet your friend at the mall to update your wardrobe, taking advantage of late season sales. Starting today, in the middle of winter (which can be quite boring for some of us!) set good habits, so they are firmly established before the nice weather and other temptations arrive. Another great way to take care of and pamper yourself this month would be to attend the Women’s LifeStyle Expo. Please mark your calendar for January 21st and January 22nd and plan to attend. You’ll find lots more information and our agenda of events included inside. We have been working hard to put all of your favorite things under one roof at the Kalamazoo Expo Center. Be sure and stop by our booth and say “Hello.” You won’t want to miss this very special annual event. See you at the Expo!

Darlene

New Year…New You…New Happenings! Here’s what’s new at Women’s LifeStyle: We have a new look on our front cover and an updated logo! And here’s what’s new In Kalamazoo’s Business Organizations:

HAS LANDED IN SOUTHWEST MICHIGAN! Inforum is where Michigan’s most powerful businesswomen connect and advance as leaders. Currently boasting over 1,800 members state-wide, Inforum is now available to women in Southwest Michigan. This is your opportunity to network with influential professionals, hear powerful keynote speakers, attend informative seminars, and match your personal interests by joining one of Inforum’s Affinity Groups. More information is available at: inforummichigan.org So what else is new in Kalamazoo? We’d love to hear from you! Just email us about the newest happenings at: info@womenslifestylekazoo.com January 2011

Want a Healthier LifeStyle? There are Apps for That! How can I spice up my wardrobe this winter? Accessories are key! For most of us accessories are an excellent form of self expression. These expressions of our personality are different for each of us. When we understand the function of accessories and guidelines for choosing them, we can each learn to finish our personal look successfully. A great example came my way when Katie visited my office last November. Not only was she using accessories to add a little spice to her look, she also used her accessories in a clever way….a ‘pin cluster’ that combined five individual vintage and new pins together. This design brought new life to old pieces and offered the ability to create several new looks. To create a professionally accessorized ensemble when combining any jewelry pieces, look to the following principles as your guide: • The size of jewelry worn should be scaled to the bone structure of the face and body. For instance, ff you are dainty and small, smaller pieces will look perfect, etc. • Jewelry pieces do not have to match, but they should blend nicely. • Brushed fine metals can be dressier or more professional than highly polished ones, especially in costume jewelry. • Jewelry metal colors (gold, silver, bronze etc) may be mixed. • Understanding how color and finishes best work with your physical traits will assist you in making the best choices when combining jewelry pieces. • The style of the jewelry must suit the style of the garment. • Never mix dressy garments with casual accessories and vice versa. • Pins can be worn in conjunction with a scarf (to adorn and secure the scarf to a garment) or a necklace (when the pin(s) is worn on a jacket/layered garment and the necklace is worn on the skin or the shirt beneath) • Jewelry application begins with the face first, neck second, and wrist third. • Some garments make a statement in themselves, needing only a pair of earrings to finish the look. And remember…there is a fine line between classy and brassy. Don’t overdo it!

What suggestions do you have in finding a winter coat that doesn’t make me look like the ‘Michelin Man’? Simple design principles will assist in achieving the look you desire…. First, consider the DESIGN. Every garment has three major sets of lines which affects the eye movement of the beholder. Silhouette Lines: Formed by the basic shape of garment Body Lines: Created by seams, darts, tucks, etc.; provide fit and contour Detail Lines: Formed by stitching detail or pattern detail on fabric; such as repeated horizontal line, wide vertical lines, and curved lines.

Clothing styles and lines can enhance or destroy any figure. Make sure to ask yourself, or your style consultant, “will the garment flatter positive features and conceal the negative ones?” Second, the COLOR & FINISH. Dark colors, such as chocolate brown, navy, black, wine, verde green, and charcoal grey, in a matte finish will visually recede and create a minimized affect. Third, the FABRIC. Today’s insulated ultra lightweight fibers and blends allow for warmth without lots of bulk. Combining these three components in harmony will allow you to achieve the look and fit that you desire. Kelly Duggan is an Image Consultant specializing in executive and personal image development, etiquette and communication skills. She is a certified member of the Association of Image Consultants International. Contact Kelly at: www.kellyduggan.com

January 2011

Courtesy of ARAcontent

hen fingers get pointed in debates over the obesity epidemic in the United States, technology sometimes shoulders some of the blame. Time in front of computer screens or television is often listed as part of the reason why Americans aren’t as healthy as they have been in the past. But the truth is, there are also technological advances that have the potential to guide you in your quest for a healthier lifestyle, whether that is eating right, exercising or keeping tabs on vital numbers important to your health. Take smart phone applications, for example. You can find applications for just about anything in life that might capture your interest, and healthy living is no exception. So if you’re looking to stay fit and healthy, here are five mobile apps that give you and your family a little extra help: Lose It!: Counting calories is perhaps the simplest and most effective way to keep track of your health goals, especially if it involves weight loss. But it’s difficult to do all the adding and subtracting in your head, which is where this free app comes in. The app allows you to enter what you eat each day and calculates not only calories, but fat, protein, cholesterol and carbohydrates based on portion size. It also allows you to enter different types of workouts, from walking to yoga, to see how many calories you will burn while you are exercising. Carb Counting with Lenny: This app is designed to help children with diabetes count carbohydrates to help manage their diabetes, but can be of use to anyone. Using their mascot Lenny the Lion, who also uses insulin pump therapy, Medtronic Diabetes introduced this app, which allows users to create a customizable food guide using their own photos or ones they find on the Internet, as well as play games to test their carb-counting knowledge. Periodic contests and giveaways (www.medtronicdiabetes.com/carbcounting-contest) are announced to reward registered users who get highest game scores. BP Buddy: This application allows people who are monitoring their blood pressure to input their blood pressure numbers and heart rate numbers and log them for up to 60 days. An e-mail feature allows users to send their numbers to their doctor for analysis. The Carrot: As an interactive journal, this application allows you to track multiple items related to health. In addition to entering information on meals, workouts and even medication, you can also enter your assessment of your moods or the level of job satisfaction you are feeling at the moment to see if you can pinpoint what healthy habits work best for you. FitReach: This training and diet application allows you to enter information on your meals, as well as workouts. It also encourages you to do regular weigh-ins so you can compare your weight loss with your goals on graphs that are a part of the app. Applications are available on iTunes and can also be downloaded through your iPhone, smart phone or other compatible mobile device.

January 2011

conquer your clutter

New Year, New Opportunities. This is your year to

be organized . . . Ready or not, welcome to your New Year! My goal over the next several months is to inspire you, lend courage and offer organizing/time management tips to help you make great decisions about what to let into your life and what to let go. I’ve spent 11 years as a Professional Organizer (certified since 2007), helping clients clear the clutter from their minds and environments. I recommend making small, sustainable change over time that you can grow with. What often happens is we get excited about “out with the old, in with the new,” and set unrealistic expectations with no plan to help us accomplish new goals. This leads to overwhelm and frustration and, ultimately, giving up. So, if you have already decided on your 2011 personal change resolutions, it’s a great time to do a reality check. If, however, you are still wondering what happened to November and are just now thinking about setting resolutions, it’s a great time to read this. Among the best ways to make 2011 a success is to set a few SMART goals - Specific, Measurable, Achievable, Realistic and Timed – for the year. If you can’t measure and track a goal or project, chances are it will never get done. If you say “I’ll do it when I can find the time,” chances are it won’t happen. Keep in mind that most projects and goals require multiple steps to accomplish them. Trying to do them without steps and deadlines creates stress, discomfort and disappointment. Setting SMART goals, developing appropriate plans of action, and getting help when you need it can make all the difference between cluttered and clear.

Get a 30,000-foot view: I help new clients get and stay organized by asking a lot of 30,000-foot type of questions before we start because I know just focusing on the piles and overloaded schedules will not work long-term. Rather than focusing on just the details, it takes the ability to see the bigger picture and assess where you are and where you want to be. This is where your planning and goal setting come into play. Most of us think short term – today. To be successful, create a big picture plan. You’ll get stuck and stressed if you don’t because you won’t know where to start, what to do or how to set up a system. Moreover, overwhelm, procrastination, fear and perfectionism have a tendency to pull us into the abyss of despair and non- or misdirected action.

can realistically assess your opportunities and the obligations you take on. It allows you to say “no” to things with clarity. It also allows you greater ease of letting things go, such as material things and busy schedules. • Simplify your life. Reduce the number of choices you need to make every day. Develop good habits and get into financial, mental and physical routines that keep you on track. Again, small, sustainable change you can grow with is going to help you live a more organized, purposeful life. I look forward to sharing additional ideas and tips in the coming months.

Three steps to long term success: • Get support. Sit down with someone – a roommate, spouse or professional, to work on bigger picture goals. Figure out what’s important, then set priorities. This is critical because without clear insight of how you consciously choose to spend your resources (including time and money), you’ll be prey to all things bright, beautiful, new and on sale. • Be choosy. Be selective about what you wish to add into your life and what you wish to keep or let go of. When you know what you want in life, you

January 2011

Mary Dykstra MBA, CPO is a Certified Professional Organizer, speaker and Time Management Coach. She is the immediate past Director of Examination Development for The Board of Certified Professional Organizers and a current Industry Member Board Director of National Association of Professional Organizers. Her website is www.withinreach.biz.

January 2011

From Drab to

Fab By Sara Cosgrove

It’s a New Year and a perfect time to add some color and style to your wardrobe. 1. Park the Parka and match a stylish jacket with a favorite pair of denim. This short, velvet Damask Coat from Ollie Sang is soft and sassy and adds a little heat to casual day at the office. $329. (For retail locations, www.olliesang.com.) 2. Sure, you can grab your Smart Phone to check the time, but wouldn’t a cool, new watch make a better impression? Keep time in style with the Gaucho watch by Tokyo Bay. The leather band sports a delicate bracelet style, is adjustable and has a toggle fastener. Available in Natural, Honey and Brown at $88 each. (www.tokyobayinc.com) 3. You ain’t got a thing if you ain’t got that bling! The ball on Times Square may have already dropped, but you can still ring in the New Year with Lisa Freede’s disco ball ring. 14K gold filled and retails at $52. (For retail locations, visit www.lisafreede.com.)

4. Brighten up your winter days or nights with this turquoise colored Turkish Nights handbag by Mary Frances, a perfect accessory for jeans or an evening dress. $231 5. Denim is a classic staple for any wardrobe. Find a pair that fits your figure best. The classic Laurel Canyon bootcut style from Paige Premium Denim (available at Nordstrom) has a universally flattering fit, and is so popular among celebrities that several, including Cameron Diaz and Penelope Cruz, have more than one pair in their closets. This season’s version is Omega, 98% cotton, 2% spandex, and retails for $189. Lane Bryant just re-launched its Right Fit collection, which was created when thousands of women were measured using a 3-D body scanning system to ensure the best fit for their bodies. The updated Right Fit collection features more washes, cuts and lengths at $49.50 to $54.50 a pair.

6. Put on a happy face with YOU’S, a fun, fashionable collection of frames that looks great and feels fabulous. Designed by a team of Dutch artistic masters, YOU’S frames reflect the beautiful countryside of Holland. Style #688 shown. $230.99

4 6

January 2011

2. Be Prepared

The Skinny on Healthy Travel:

Tips for Radiant Health

While Out of Town By Adele Good

When you feel hungry, being prepared will give you the option to decide what you really want, instead of having to settle for junk food because you don’t have a choice. Always have some healthy snacks with you if flying, driving or traveling by train. Anne took plenty of almonds and protein bars to Egypt so that she could always have a healthy snack within her reach. She walked to a local grocery store (a fun experience in itself) to buy fresh fruit. It’s easy to be prepared if you consciously decide to do so before you leave town. If you see a local treat that tempts you while shopping, buy it too . . . and enjoy it!

3. Drink Plenty of Water Drinking at least eight 8 oz. glasses of water a day are necessary for healthy body function, or one half ounce of water for each pound you weigh. (For example, a person who weighs 150 lbs. needs 75 ounces of water a day.) Anne was on a tour that provided bottled water, but if that isn’t your situation, pick up a case of water or take a container to fill as you walk out the door each day. This way you are staying hydrated and not drinking soda.

4. Sleep Don’t over schedule your days. Plan to retire early some nights so that you can refresh your body. Sleeping in a hotel can be difficult, so take a vacation from the TV. Don’t turn it on before you go to bed. Instead, enjoy journaling your day or read something inspiring. You’ll sleep better and feel more rested.

5. Make Good Restaurant Choices

hether for business or pleasure, travel can be challenging for your health. With a bit of planning and consciously making healthy choices over unhealthy ones, you can easily make a difference in how healthy you feel when you return home. Radiant Health – the concept of being healthy from the inside out – is a wonderful way to feel upon your return, rather than feeling guilty about an extra five or 10 pounds. When you feel radiantly healthy, you actually feel a healthy glow. Your organs, bones, skin, hair and nails – literally every part of you – can be healthy if you plan for it.

Anne spent months planning a trip to Egypt, a vacation she had dreamt of for many years. She had lost 30 pounds the year before the trip and didn’t want to gain any of it back on a two-week vacation. Anne came up with a plan for her vacation: she would enjoy tasting all of the unique foods she desired, never feel deprived, love the fun way she got her body moving, and feel radiantly healthy from the inside out. She lost the one pound she did gain in the first few days after returning home. Anne promised herself that she could enjoy eating whatever she desired as long as she exercised five

January 2011

times during her trip. One day that meant walking with some friends to and from a local restaurant in Giza instead of taking a taxi. Another day, Anne and a friend walked and jogged along the Nile in Luxor. She created memories instead of focusing on exercise. Most of us have spent weeks planning a big vacation, without considering what actions we might take toward a healthier outcome. There are hundreds of ideas out there, but here are a few tips you can implement to stay radiantly healthy on your next trip:

1. Change Your Mindset By creating a mindset of making healthy choices, you’ll feel better about yourself and want to keep making healthy choices. While traveling, choose to eat at least one healthy meal each day and when eating your other meals, don’t let yourself feel guilty about your choices. Instead, enjoy every morsel! Anne allowed herself to enjoy tasting all the fun, interesting foods of Egypt, but knew she would also do something active five times during her vacation. She was able to make these activities fun, which made her feel like she was in control and winning. As a result, she felt great while she was traveling and returned home feeling fantastic.

There are many simple, healthy choices you can make while eating in restaurants anywhere in the world. Grilled or baked foods are always healthier than fried. Choosing to eat a green salad each day will help you feel better. Request sauces on the side, so you can decide how much you want and if it tastes good. By choosing a glass of wine instead of a margarita you are making a healthier choice. It can be challenging to make healthy choices while traveling, so intend to make some healthy choices each day, and intend to splurge as well. Never feel guilty about any of your choices, and always enjoy everything you eat. If it’s not as good as you hoped or expected, choose not to eat it. If it’s better than you expected, enjoy it completely! Vacation is a time to reconnect with your inner self and explore other places. With a little planning for healthier choices, you can support your health and return home feeling relaxed, refreshed and radiant. You will be grateful for your decisions and feel radiantly healthy from the inside out.

Adele Good is a speaker, trainer, author, health coach and founder of The Skinny on The Skinny, a company specializing in personal health improvements and empowerment. Adele has personally and naturally released over 130 pounds, without surgery, drugs or dieting. She is the author of “The Skinny Diary, Your Guide to Radiant Health.” To find out more about her speaking and coaching, please visit www.TheSkinnyOnTheSkinny.com.

January 2011

What’s Your

(Happiness Quotient)? Janice Lynne Lundy

Have you checked your happiness quotient lately? How happy are you – really? I like to imagine that on any given day, I can pause and gage my happiness quotient (HQ), an inner barometer with a contentment range of one (lowest) to 10 (highest). Today, I’d say I’m at a nine. You? I firmly believe happiness is an inside job. Real, lasting happiness comes and stays as a welcome guest when my mind and heart are pleased and satisfied. If your HQ is low today, I’d like to invite you to consider two very important principles and their supporting practices. They can boost your happiness barometer to enjoyable new heights:

Your Most Predominant Thought What do you think about most often? When you take a moment to notice your thoughts, what preoccupies you? If you’re like most people, your mind may focus on what’s wrong. That’s the nature of the human mind. Its default setting is negative. It naturally drifts off to troublesome scenarios. It scans your horizon, seeking security and comfort; noticing what it doesn’t like or wants to be different. As a result, we easily find ourselves lost in thoughts of worry or regret, fear or anxiety. Doesn’t it make sense that if we’re spending much of our time focused on what’s wrong – albeit, unconsciously – that we might feel unhappy or discontent? If we want to feel happier, we’ll need to practice shifting our attention toward what feels good, right or true. The mind is quite elastic and trainable, and we can literally point it toward something new. With time and practice, focus and concentration, we can retrain our brain. Begin by stopping yourself at regular intervals throughout the day to notice what you are thinking. Stop, look, listen and feel. Then consciously choose to think about something else; something positive, hopeful, appreciative or joyful. Notice how different this makes you feel.

One of my predominant mind patterns is “planning mind.” Being a teacher by training and calling, I often find myself lost in thought, creating lesson plans for an online class I teach, blog posts, or simply planning out my life months ahead of time. I seem to think that allowing my mind to behave in this way will bring peace of mind. In reality, it often creates feelings of anxiousness or overwhelm.

You’ll need to engage in this process again and again for the mind to catch on. Give it at least 21 days of practice. What we focus on expands. Patiently, we retrain ourselves, and how we respond to life. We’re switching our mind’s default setting to happiness!

Use the “Stop, Look, Listen, and Feel” process with your predominant mind pattern too. Simply notice it, name it and, with the assistance of some deep breaths, let it go. Turn your attention to something else. In time, you can rewire your thinking to be less rigid, more flexible and workable.

Your Most Predominant Mind Pattern Each of us has very specific ways in which our mind works. We have deeply embedded patterns and story lines, likely sourced in childhood events, that have become habituated ways of thinking – and they tend to run us. And they can cause undue stress. For example, many women have “worry mind.” We mull incessantly over what might happen in the future to ourselves or to our loved ones. Another pattern is “busy mind.” With the frenetic pace of our lives, this is not surprising. The faster we go, the busier our minds get. “Busy mind” can cause anxiety levels to escalate. Both of these mind patterns can be extremely debilitating, causing severe stress and culminating in poor health.

January 2011

No matter your mind pattern, you can work with it successfully. And please know this: there is no shame in having a particular “kind” of mind. It is simply a result of being human! Choice by choice, we can shift how we respond to our minds. We do not have to be run ragged by pesky thoughts or mind patterns. Infuse yourself with passion to be happier and you will be. Take good care of your mind and I’m confident you’ll see the HQ scale tip mightily in your favor. Janice Lynne Lundy is an Interfaith Spiritual Director, retreat leader, author and the woman behind Buddha Chick™. Visit her website to learn more: www.awakenedliving.com.

January 2011

Ways to

Get a Better Night’s Sleep

iving a healthy lifestyle goes far beyond diet and exercise. Working to alleviate stress and getting enough sleep are two major factors to a healthier you. Improve your overall health and well-being throughout each day with these five tips:

Establish everyday healthy habits. Diet and exercise are essential for a good night’s sleep. Regular exercise in the morning or during the day, for just 30 minutes, will help you fall into a deeper sleep and wake up with more energy. Avoiding caffeine, nicotine or other stimulants will increase your quality of sleep as well. Also, staying away from heavy, fatty foods at dinnertime will promote a healthier digestive system. By eating at least two hours before bed, your body will be able to digest food more easily, which will help to keep you from tossing and turning. Just relax. Performing daily relaxing rituals, like yoga or mediation, will help calm your mind and body from a stressful, busy day. If you don’t have the time to spend stretching out in a yoga pose, try reading a book, catching up with your family around the living room, or sipping chamomile tea before bed. Making small changes like these are bound to keep you more relaxed, with plenty of peace of mind and primed for a restful night of sleep. Tossing and turning? If you’re having trouble relaxing and falling into a deep sleep, try logging a sleep diary for one week, and list the time you went to bed, fell asleep, any night-time awakening, and the time you wake up. Calculate your average hours of sleep and look for patterns throughout the week. By observing what your body is telling you, you can make adjustments to get a deeper rest. Sleep is how the body rejuvenates so it’s essential that you get at least eight hours per night. If you’re regularly getting more than eight hours of sleep a day and still feel tired, consider seeing a physician to determine what

January 2011

your body is trying to say. Keep in mind that staying on a regular sleep schedule will keep you feeling more energized in the morning. Set the mood. The quality of sleep is as just as important as the number of hours you are sleeping. Without the proper sleep environment, your body becomes more vulnerable to diseases and your immune function decreases. Making simple changes to your sleep environment will help you sleep better. Try avoiding bright lights, TV, texting, loud music and computers. Leave your busy day at the bedroom door and reserve your bed for sleep and downtime only so your body will prepare itself for sleep mode once your head hits the pillow. – WL

January 2011

Seminars & Workshops Friday, January 21 1:00 P.M. Finances for Women 101

Please Note: Actual times or scheduled presentations may be different than listed here. Please check our website prior to event dates for the most current and complete schedule. www.womenslifestylekazooexpo.com

4:00 P.M. Shoving 20 lbs of Real Life into a 1 lb. Handbag Heidi McCrary & Juli Wiseman -Managing Partners Ad Shop, etc.,

Minde Park, CRPC Regional Vice President with Transamerica Capital, Inc. Minde is a Michigan State University grad and lives in Okemos, Michigan. She is a competitive equestrian and avid art collector. With over two decades of experience in the financial services industry, Minde Parks has earned the respect and trust of financial professionals and her Minde Park peers. She enjoys working with reps and offering solutions to help them address the financial needs of their clients. She demonstrates her commitment by providing helpful information—not just pushing product—in a range of forums, from Women and Investing workshops to one-on-one meetings..

Simply put, women are wired differently from men. Not better or worse…just different. Men compartmen- Heidi McCrary talize, while women tend to & Juli Wisemans be master jugglers in their professional and personal lives. Join local marketing experts Heidi McCrary and Juli Wiseman as they demystify “being balanced” and take us on their adventures through the trials and joys of opening a business, moving into home offices, raising children while trying to maintain sanity. This dynamic duo own Ad Shop, etc., a West Michigan-based boutique advertising agency bringing big business success to small and medium size businesses.

5:00 P.M. 2:00 P.M.

Because Image Matters...Maximize Your Work Wardrobe with Accessories

How Do I Eat Gluten Free? Heidi M. Couch You will learn how simple and easy it can be to eat gluten free once you know a few basics. Join us for an informative time as well as some yummy samples of gluten free food! Cooking Class: Gluten Free Pizza Learn how to make pizza that is not only gluten free but good. Come and try some delicious pizza as well as receive the recipe and helpful hints!

Heidi M. Couch

January 2011

Kelly Duggan, AICI FLC KELLY DUGGAN Image Consulting

Kelly Duggan

From choosing the right shoes, to tying a scarf or selecting the perfect piece of jewelry, join us and learn how to effectively and appropriately finish your professional look. Learn the functions of accessories, the “How-to’s” for every type of accessory and the basics of pulling a fantastic, current look together.

Saturday, January 22 10:00 A.M.

"A Woman's Journey to Financial Independence" Sandy K. Derby CFP, ChFC, CASL, LUTCF Derby Financial & Associates, LLC It's not that women have different products to chose from when planning their financial security, however they do have different life events and situations to consider. Women are more likely to leave Sandy the workforce to care for loved Derby ones, retire early, contribute less to retirement plans, and have less social security. We will discuss some strategies to overcome these situations.

new job, promoting harmony in your family or just getting out of bed in the morning, learn how to tap into your courage reservoir! Judy will also be selling and signing her latest book, Wolves at the Door (optioned for a major motion picture), during the Expo.

2:00 P.M. Hormone Replacement Therapy? Don Jacks, R.Ph. Medicine Tree What is Bio-Identical Hormone Replacement? Is hormone replacement therapy for you? Here is your chance to ask the expert. Don’t miss this opportunity to learn about this often confusing topic.

3:00 P.M.

11:00 A.M.

Staging Your Space… Whether You’re Moving Or Not

Premier Vein 12:00 P.M.

The Stocked Kitchen

Carole Morgan, CEO Stage Right

Sarah Kallio & Stacey Krastins, Owners The Stocked Kitchen™ If you are in desperate need of kitchen organization and/or meal planSarah Kallio & ning assistance, look no further. The Stocked Stacey Krastins Kitchen™ system allows you to cook great meals while reducing grocery bills, stress, and food waste. Creators Sarah Kallio and Stacey Krastins are your guides to getting and staying “Stocked”. They have invented The Stocked Kitchen™ concept as a way to make cooking meals and entertaining easier. There are recipes for almost every dining situation and this system encompasses all parts of the meal creation process from shopping, to storing, to cooking, to serving. Spend less, stress less, waste less and enjoy cooking more with their new system.

1:00 P. M. Courage Conquors Your Witches Within Speaker: Judy Pearson Award-winning author, speaker and courage coach Judy Pearson will give you the tools you need to overcome your own, private Witches Within: the demons that keep you from achieving the personal and professional life you really want. Whether it’s landing that

Don Jackson

Judy Pearson

Fall in love with your home again through the principles of home staging and the art of redesign. Carol Morgan (Real Estate Staging Association Stager of the Year Finalist 2011 and President of the Carole Morgan Real Estate Staging Association of SW MI) will show us how to: use accessories and collections effectively, use themes in decorating, and understand scale and furniture placement. She will provide statistics about home sales, and how to maximize your ROI and retain 5-20% more home equity.

4:00 P.M Women’s Behavioral and Environmental Self –Defense Julie Fredrick L.A.D.Y. Program Learn about self defense for women. Common sense maneuvers that women can use to bring down or escape an assailant. Julie will enlighten attendees on becoming more aware of their environments and how to maintain a degree of safety even in unfamiliar places, when traveling etc. Living Safe!

Julie Fredrick

January 2011

Kalamazooâ&#x20AC;&#x2122;s 90 Day Weight Loss Challenge

WIN

A Tempur-Pedic Bed January 15 - April 15 Statistics continue to tell us a large number of our citizens struggling with their health due to weight issues keeps growing. A group of diverse businesses and organizations who care about the health and wellness of our community are pleased to announce a 90 day Weight Loss Challenge. This Weight Loss Challenge will capture our imagination and provide a platform for education and inspiration. Weekly education sessions will be offered. The emphasis will be on looking and feeling great and thinking about our own wellness in everything we do. Expert after expert, in all areas of wellness, will address the needs of participants. At the beginning, each person will receive a unique method for making and keeping goals. In addition to the weekly educational opportunities, email support will be provided and as well as ongoing updates to the Facebook page. They will also receive an introduction to a weight loss/nutritional product. Participating businesses will contribute prizes along the way, and the winner will receive a Tempur-Pedic Bed!! Registration Fee is $50. Business Sponsors: YMCA Spine PT Massage Therapy Wiser and Associates Gazelle Sports Antoniotti Chiropractic Health n Motion - nutritionist Theo and Stacy's - Eating out and wellness Womenâ&#x20AC;&#x2122;s LifeStyle Magazine & Expo To Register or For More Info Please Call: 269-324-2104

January 2011

Fracture Treatments Depending upon the severity of the fracture, some breaks can be healed simply with a cast, while others may require surgery to stabilize the ankle and help prevent arthritis issues down the line. Here are the typical treatments for an ankle fracture:

Ice and elevation Swelling will most likely occur with a break. Elevating the foot and applying ice helps reduce swelling and prevent damage to surrounding tissues.

Reduction If there is displacement of the ankle joint, a reduction (where they realign the joint and bones) will be performed. This may be done under mild anesthesia.

Surgery Surgery is necessary for many types of ankle breaks. Surgery will be discussed on an individual basis and may require the insertion of metal hardware (such as plates, wires, pins or screws) to further stabilize the bones. Surgery will be done under full anesthesia and there will be one or more incisions to reach the bones. The hardware may be left in unless it poses discomfort, or removed after the stabilization is complete.

Immobilization With or without surgery, some type of immobilization of the ankle will occur. This may be achieved with a splint, short-leg cast, removable cast, or whatever the orthopedist recommends. There may be several different immobilization methods used as swelling diminishes. For example, a patient may start out in a splint, progress to a cast, then be given a walking support boot.

Is It Broken?

Non-weight bearing Courtesy of Metro

Understanding Ankle Fractures to Get the Right Treatment nkle fractures are among the most common types of broken bone injuries. They also may be one of the most complex, and therefore should always be treated by an orthopedic professional to ensure healing.

In an ankle fracture, any number of scenarios may occur as to where the break is located. Fractures can also occur in multiple locations. Because of this complexity, an X-ray must be taken and a doctor must tailor treatment on an individual basis.

Symptoms of Ankle Fracture The ankle is a joint of the body where three bones meet at the foot. The talus is the bone below the ankle joint. The tibia is the larger shin bone, and the fibula is the smaller outside bone of the leg. The ankle is a weight-bearing joint, and the tibia alone is responsible for carrying 90 percent of the weight-bearing pressure while walking.

There are a number of symptoms that may indicate an ankle fracture. However, these symptoms may also occur in a sprain or torn ligaments, which is why X-rays will be needed to rule out other causes. Pain, swelling, bruising, inability to put weight on the ankle, and deformities are all possible symptoms.

There will be a portion of time where no weight will be allowed on the injured ankle. Crutches, canes and walkers can be used to support the body and prevent weight from being placed on the foot. Typically, it takes 6 to 8 weeks for a fracture to heal in an adult. However, this doesnâ&#x20AC;&#x2122;t mean the patient will be up on his or her feet after this point in time. Many doctors prefer little to no weight be placed on a fracture for several months. It could be 3 to 4 months before a normal shoe can be worn. Itâ&#x20AC;&#x2122;s important not to place weight on the fracture until the doctor advises, otherwise treatment may be delayed and reinjury may occur.

Physical therapy The doctor may recommend physical therapy to help strengthen the muscles surrounding the ankle and improve flexibility of the joint. Itâ&#x20AC;&#x2122;s important not to get discouraged during ankle fracture treatment. With time, most of the range of motion and strength of the ankle will resume. However, this will not happen overnight. Even after the doctor has given his or her approval for weight bearing, there may be tenderness, swelling and the need to limp on the foot for some time after. It could take up to one year for the swelling to diminish as much as possible.

January 2011

Jumping Rope: N o t

J u s t

f o r

K i d s

courtesy of American Council on Exercise

emember the song, “Not last night but the night before, twenty-four robbers came knockin’ on my door?” Those were the days when playing hopscotch, jumping rope and hanging on the monkey bars were our primary occupations.

While hopscotch and swinging from the jungle gym may no longer be a part of your leisure time, jumping rope could be. Not only is it a great cardiovascular alternative to your usual aerobic workout, jumping rope can increase body awareness and develop better hand and foot coordination.

Roping Essentials One of the greatest things about jumping rope is how little it takes to get started. All you really need are some comfortable shoes and a good rope. The best shoes for jumping rope are either aerobic shoes or cross-trainers. Be sure your shoes have a reinforced toe and provide a lot of cushioning for the balls of the feet. •

Jump ropes have come a long way since most of us were skipping around the playground. Today, they are made from a variety of materials and feature various grip styles.

•

Some ropes are weighted or have heavy handles. These ropes are usually too cumbersome and are not recommended. Instead, choose a light-weight rope with foam grips so it won’t slip away from you even if your palms get sweaty.

•

January 2011

Here’s how to choose the right length rope for you: Step one foot on the center of the rope and bring both handles up to the chest. The handles should reach about chest high.

• •

Your knees should be bent slightly. Turn the rope from the wrist and aim to keep a smooth arc in the rope as it passes over your head. Never hunch over. Keep your back straight and your head up. Jump low to keep the impact on your knees and ankles to a minimum.

A Refresher Course If it’s been a while since you’ve swung a rope, you can rest easy – the essentials are still the same. And the essentials are all you really need to know to get a good workout. But if you want to create a fun and exciting workout, you’ll have to add an extra element – a little pizzazz. The easiest way to do this is to turn on some upbeat music to get you motivated. Fun, exciting music is the best way to keep your energy up during your workout.

Learning the Basics

Once you have mastered basic jumping, try getting a little creative. Jump backward or vary your foot patterns. Try bringing your knees up or scissoring your legs. If you find yourself needing a break but you don’t want to stop completely, twirl the rope from side to side.

Here is a breakdown of the do’s and don’ts of jumping rope: • Lightly grip the handles near the end closest to the rope. • Keep your shoulders relaxed and your elbows close to your body.

The point is to stick with it. You’re sure to notice a marked improvement in your endurance level, which will help any other sports or activities you may do. And who knows? Jumping rope might even make you feel like a kid again.

What’s the Impact of the Dollar’s Decline? s is generally the case with anything that happens in the financial markets, the impact of the dollar’s decline depends on your spending habits and how you invest. Obviously, if you travel overseas or buy imported products, the falling U.S. dollar will affect you to a greater degree.

Of course, the most obvious result of a falling U.S. dollar is that if you take your dollars to a bank and ask for euros or yen, you’ll get less today than you would have several years ago. For Americans traveling to Europe or Japan, or even to Canada and Australia, today’s dollar doesn’t buy as much of the local currency. Naturally, that makes everything from food and hotels to taxi rides more expensive. Conversely, when tourists from Paris or Tokyo arrive in New York City, the exchange rate makes them feel flush with money. And, when everything seems pleasantly inexpensive to foreign travelers, that’s good news for U.S. hotels, resorts, and other businesses that cater to tourists. In another plus for the domestic tourism industry, as the price tag for a European vacation increases, Americans may decide to head for domestic destinations rather than Paris and Rome. However, the implications of a declining dollar reach further than tourism. In the big picture, from a corporate standpoint, if an American business wants to buy a European company, it'll have to shell out more dollars to make the acquisition. The reverse is also true; today, many American companies look like bargains to would-be acquirers abroad. At the consumer level, you might expect that if you buy imported goods from automobiles to mineral water, a declining dollar would mean your purchases would cost you more. While the prices of imported goods should rise as the value of the U.S. dollar declines, often a gradual decline of the dollar is not factored into these prices as a line item. In fact, because the United States is such a large and valuable consumer market, many foreign companies actually absorb some of the dollar’s downward fluctuations by reducing their profit margins. Simply, they feel like dramatic price increases could result in loss of their market share. Of course, if the dollar’s decline is severe or long-lasting, these companies would be left with no alternative other than a price increase that could cause American consumers to buy more American products. On the positive side, a weak American dollar is good for American companies, from mom and pop operations to multinationals, which sell a lot of their products abroad. Because American exports are cheaper for the rest of the world to snap up, the American companies gain a competitive edge. What’s more, when

increased international sales revenues are converted to U.S. dollars, the favorable exchange rate further inflates company profits. Accordingly, if you are looking for investments prospects in a period of continued decline in the dollar’s value, an attractive option might be U.S. companies that are committed to increasing their business abroad as higher sales abroad can lead to higher corporate earnings and fuel overall growth. While the dollar’s decline will continue to grab headlines, large scale portfolio changes are rarely advisable. If you try to anticipate, and respond to, the market’s reaction to a falling dollar and rising interest rates, you could end up making many unnecessary transactions. And those costs have a direct impact on your portfolio. Like the equity markets, currency rebounds can be quick and unexpected so it’s never wise to try to time the market. While currency fluctuations may cause you to question your international investments, remember that fluctuations generally even out over time. More importantly, the primary reason to devote a portion of your portfolio to overseas investments is not to benefit from currency fluctuations, but to diversify to reduce overall investment risk and benefit from opportunity abroad. Bottom line? An all-weather portfolio diversified among a wide range of domestic and international stocks, along with bonds and cash, can help you reduce the impact of unpredictable economic forces, like the decline of the dollar, on your portfolio

Don’t Let a Declining U.S. Dollar Ruin Your European Vacation If you planned your dream European vacation trip a year ago and are getting nervous about the trip’s rising cost, there are ways to economize so that the unfavorable exchange rate doesn’t ruin your vacation – or put you in major debt upon your return.

• Consider tour packages. Although you would think that having someone else do the legwork and organize your trip would be more expensive than doing the planning on your own, the reverse is true. In fact, packages can easily trim 25% or more off the cost of hotels and airfares. Cruises also can be a surprisingly affordable alternative. • Avoid downtown hotels. Sure, it’s great to stay in the center of town, but all that convenience can mean a big price tag. Industry experts say hotels away from the tourist centers are usually 15% to 40% cheaper and, because most major European cites offer excellent, affordable public transportation, you won’t compromise your ability to reach the major tourist attractions. Another tip: Choose hotels that quote and guarantee rates in U.S. dollars so there are no surprises when your credit card statement arrives. Renting an apartment or house often gives you more space for less money and having kitchen facilities means you can cook for yourself rather than blowing your budget in overpriced restaurants. • Use your boots for walking. You can best experience the real flavor of a city on foot. If you do need to travel beyond a city’s network of trains and local buses, rent a car for only as long as you need it rather than for your entire stay. If you plan extensive travel, a Eurail pass may save you money. Also, remember an overnight train ride can save you the cost of a night’s lodging. Sandy K. Derby, CFP®, ChFC™ has been in the financial services industry since 1989. She is President of Derby Financial & Associates LLC, where our goal is to help women become financially secure and independent, through comprehensive financial planning. Sandy can be reached at sandykderby@derbyfinancial.net or 269-321-5047. Securities and investment advisory services offered through Woodbury Financial Services, Inc. PO Box 64284, St Paul, MN 55164-0284, 800-800-2638, Member FINRA/SIPC and Registered Investment Advisor, Woodbury Financial Services, Inc. is not affiliated with Derby Financial & Associates, LLC. Neither Woodbury Financial Services, Inc. nor its registered representative or employees provide tax or legal advice. As with all matters of a tax or legal nature, you should consult with your tax or legal counsel for advice.

January 2011

How to Bring Trends into Your Home (without breaking the bank)

Story and photos by Ashley Cole

his year’s design inspirations continue to include the use of real materials and finishes, such as natural patina on woods and metals. “Going green” is no longer a trend; it’s becoming standard in the design industry. While 2010 was about subtle comfort, the New Year brings bolder designs, colors and a touch of glamour, such as putting a graphic modern print textile on a traditional style chair. Grey is the new beige. You’ll see it mixed with colors such as purple and yellow, as well as on its own by layering matte and shiny tones together. You can incorporate the latest design trends into your home’s décor without breaking the bank. Focus more attention on creating timeless spaces that reflect your individuality more than copying what is splashed across glossy magazine covers. Here are some ways to incorporate the latest trends into your current décor:

“. . . the New Year brings bolder designs, colors and a touch of glamour, such as putting a graphic modern print textile on a traditional style chair. Feel good with “soft” goods. Investing in soft goods with a shorter lifespan such as pillows, bedding, towels and throw rugs, is an easy and affordable way to incorporate a new color or trendy pattern. You’ll get your fix without making a major investment on long-term furnishings, and when a new trend comes along, you can simply swap out the soft goods for new ones. Paint. By far you get the most bang for your buck with the magic of a couple gallons of paint and some sweat equity. Changing a wall color, trim detail or finish on a piece of furniture is a quick way to get a completely different look without a full renovation. The nice thing about paint is if you tire of the color over time, it’s easy enough to paint over it. Revamp a small room. Redecorate a tiny guest room, powder room or laundry room. This allows you to add a new look to adjacent, larger spaces, but it won’t require as much material or furnishings. Small spaces allow us to indulge our desire to redecorate without undertaking a major remodeling project. Try bold colors, fun fabrics and trendy accessories in these areas. Have fun!

It’s all in the detail. Trends come in all shapes and sizes. Examples of complete room makeovers may show a new style in large pieces of furniture, on wallpaper, in light fixtures, on the flooring and in each accessory. But you don’t have to overdo the trend in your own home. Take something you like, such as a pattern you see on a sofa, and find a throw blanket in a similar fabric to lay across your existing sofa. Instead of wallpapering the entire room with a bold pattern, buy a small amount of wallpaper and frame it to create a piece of artwork. Imagine the room like an outfit you would wear. You may not want to pull off the over-the-top runway version, but take what you like about the piece and make it your own. Mix and match. A well-decorated home is one of personal style and layers. Not everything has to be “matchy-matchy.” It shouldn’t look like it came straight from a showroom or catalog layout. There is more interest when unexpected pieces mix with one another. Try a modern collection of vases in an antique armoire or a vintage lamp on a clean-lined side table. Adding layers takes time. Don’t try to buy all of your accessories at once. The best results happen naturally over time.

Ashley Cole is a professional interior designer. Her work has been featured on HGTV as well as numerous publications, including Kitchen Trends and Home Magazine. Ashley’s passion is “creating environments that enliven the spirit.”

January 2011

Lemon Tofu Cheesecake Crumb Crust 1 cup vanilla wafer crumbs 2 tablespoons pecans, finely chopped Filling 2 tablespoons soy margarine, melted 1 pound Silken tofu 1 pound lowfat cream cheese 3/4 cup granulated sugar 1/4 cup all-purpose flour 1 tablespoon grated lemon peel 1 tablespoon vanilla 3 eggs 3 egg whites Chopped pecans, optional Frozen berries, thawed Combine vanilla wafer crumbs, pecans and margarine; mix well. Press mixture into bottom of 9-inch springform pan. Bake at 375째F about 8 minutes or until golden brown. Cool on wire rack. In mixer bowl, beat tofu until smooth. Add cream cheese, sugar, flour, lemon peel and vanilla; mix until completely blended.

Soy and Spinach Artichoke Dip 1 1 1 1/2 1 1 1/2

pound Silken tofu, crumbled pound lowfat cream cheese, cubed cup lowfat mayonnaise teaspoon ground pepper pound frozen chopped spinach, thawed, drained pound marinated artichoke hearts,drained, coarsely chopped cup green onions, chopped Parmesan cheese, grated, for garnish

Beat tofu until smooth; mix in cream cheese, mayonnaise and pepper in mixer bowl. Fold in spinach, artichokes and green onions. Divide mixture equally into 12 (4 oz.) au gratin dishes. Sprinkle Parmesan cheese on top, if desired. Bake at 350째F for 15 to 20 minutes or until bubbly and browned on top. Serve with low-carb crackers or bread for an all-around low-carb snack!

Nutrition Per Serving: 62 calories, 6.6 gm protein, 5.7 gm carbohydrates, 1.4 gm fat, 3.9 mg cholesterol, 254 mg sodium, 1.5 gm dietary fiber.

January 2011

Beat in eggs and whites, one at a time; mix well. Pour filling over crust. Bake at 375째F 50 to 60 minutes or until filling is set and edges of top are lightly browned. Cool on wire rack and refrigerate overnight to cool completely. Remove ring and press chopped pecans into sides of cheesecake, if desired. Cut into 12 portions, dipping knife blade in hot water between each slice. Serve 1 to 2 ounces berries over each portion.

Nutrition Per Serving: 279 calories, 13.1 gm protein, 27.3 gm carbohydrates, 13 gm fat, 68 mg cholesterol, 272 mg sodium, 0.5 gm dietary fiber

KIWI

For recipes rich in vitamin A, C, E, potassium and fiber try recipes and photos courtesy of kiwi.org

Kiwi Mint Lemonade

Makes about 2 1/2 cups (without sparkling water), enough for 4 drinks. So refreshing after a workout! If you donâ&#x20AC;&#x2122;t have mint, try fresh lemon balm. The lemonade is also delicious without the herbs. 1 1/2 1/2 3 2 to 3

cup water cup granulated sugar cup packed fresh mint leaves kiwifruit lemons Sparkling water

In a medium saucepan, heat water with sugar over medium-high heat, stirring occasionally until sugar is dissolved. Simmer, uncovered, 5 minutes. Remove from heat and stir in mint leaves. Let stand 20 minutes. Meanwhile, peel kiwifruit and cut into chunks. Puree in a food processor. Place puree in a pitcher. Strain cooled syrup into pitcher, pressing on mint, then discard leaves. Refrigerate until cold. Squeeze juice from 2 lemons. Stir into kiwifruit mixture. Taste, squeeze in juice from remaining lemon for a tart lemonade. Pour into glasses. Top with sparkling water. Serve garnished with a slice of kiwifruit.

January 2011

Make a

with Water Fitness courtesy of the American Council on Exercise

re you ready to take the plunge and try a new fitness activity? How about water exercise? Also known as aquatics, water exercise is one of the best non-impact fitness activities around and just about anybody can participate. Pregnant women, the elderly or overweight, individuals with arthritis or those recovering from an injury can all benefit from the wide variety of aquatics classes currently available.

Here are the facts: The buoyancy of water reduces the “weight” of a person by about 90%, which means that the stress on weightbearing joints, bones and muscles is similarly reduced. For this reason, it is unlikely that a water workout will result in injury or leave you with sore muscles. That’s why the pool is

such a great place for people with arthritis or back problems to exercise. It’s also great for those who are new to exercise. But don’t get the idea that just because it doesn’t hurt, you can’t get a great workout in the pool. Water exercise can encompass all of the components of fitness: cardiovascular fitness, muscular strength and endurance, and flexibility. And, when done regularly, water exercise can help reduce body fat.

when compared to land exercise. That’s why it’s so important to pay attention to how you feel. Your heart rate might indicate that your intensity is too low when you are actually exercising quite strenuously.

Water Adds Resistance

Works Your Heart

The resistance of water is perfect for a strength-training workout; instead of weights, the water itself provides the resistance. One of the easiest ways to create resistance in the water is to cup your hands and push or pull the water away from you.

Aerobic workouts in the pool are perfect for those who find certain movements on land – running, striding, kicking, leaping and even dancing – too jarring or painful.

Other devices, such as hand-held paddles and water chutes can increase the resistance to provide a more intense workout.

Keep in mind that in the water, heart rate will be reduced by as much as 17 beats per minute

The pool is a great place for people with arthritis or back problems to exercise. It is also great for those who are new to exercise.

The Flexible Benefits of Water One of the greatest benefits of water exercise is its effect on flexibility. Water is a welcome environment for performing stretches that might otherwise be difficult on land. Because the effects of gravity are lessened, you can move your joints through a wider range of motion and achieve longterm flexibility.

Aquatics 101 Once you’ve decided to take the plunge, it’s simply a matter of finding the right class for you. Check with your health club to see if they offer aquatics classes and drop in on one or two to see if they are right for your fitness level. A good class should include a good warm-up, a period of cardiovascular and muscle conditioning that gradually increases and then decreases in intensity, and a cool-down. The cool-down should include plenty of flexibility exercises for the entire body. Find a class that suits your taste. Don’t be afraid to ask about instructor qualifications and safety precautions. Your instructor should be certified and may also have special training in aquatic exercise. The pool is a fun place to feel like a kid again and get a great workout. In fact, instead of feeling out of breath or exhausted, you may feel surprisingly calm, yet energetic, following an aquatic exercise class. So, even if you’re a dip-your-toe-in-the-water type of person, don’t be afraid to take the plunge into water fitness.

January 2011

way to the bathroom? Apparently I’m more professional than I thought because I have never ironed during work hours.

Confessions of a Home Office Goddess There are many reasons why you don’t want to set up a home office and only one good reason. And I’m watching it fall with a vengeance outside my kitchen window. There’s a wonderful calm that falls over you when you look out over a three foot snow drift, and knowing that your morning drive consists of putting on your “dress” slippers and making your way downstairs to the office. I wave off my children and pour myself another cup of coffee. So what’s the downside to working out of your home? One word… food. It’s RIGHT THERE…ALL THE TIME! And the problem is, I know where the bagels, Ritz Crackers and granola bars are, and they whisper my name throughout the day. So I shut my door, but who are we kidding? As the day progresses, I crack open the door and peer out – hoping a celery stick might jump out at me, but no – once again the chips are the first to greet me. I don’t have a chance as long as we’re all living in the same house. . Many “experts” will tell you that another problem many people have with home offices is the distraction of household chores. You know… folding clothes because you happen to walk by the dryer, or emptying the dishwasher on your way to the chips. Really? I never have an overwhelming need to do laundry on the weekends, and these experts think I’m going to suddenly develop an urge to mop the floor on my

Deciding to move into home offices was an exciting move for my business partner and me. After reading “You Too Can Work from Home,” I set off to transforming our family home office into MY office. I looked around the cluttered room and threw open the closet…to find everything imaginable. A sneaker; a Kodak 35 mm camera – because you never know when film might come back into vogue; and a cellular bag phone. Remember those? Cutting edge technology around the time when “Men at Work” was topping the music charts and girls were just discovering Michael J Fox on Family Ties. So while my office is a room that wasn’t meant for much more than a crib and changing table, it’s all mine, and I had decided that this office was going to inspire me in a creative, fun and funky fashion. In other words, “Where do I hang the Christmas lights?” No drive to work on a snowy winter’s day, your furry friend – be it cat or dog, at your feet or in your lap, and The Young and the Restless keeping you company at lunch in your comfortable kitchen. There’s a lot to be said for having a home office. Working out of my home office is pretty much how I envisioned it….except maybe better. Who wouldn’t like to simply walk downstairs to work on that blustery winter morning? Or closing your computer down for the day and “Boom” you’re home. Having a home office may have it’s downside but right now I’m having trouble thinking of one. Juli Wiseman & Heidi McCrary are Managing Partners with Ad Shop, etc., an advertising agency bringing big business success to small and medium size businesses. Have a marketing question? Email heidi@adshopetc.com or call (269) 978-8800.

January 2011

1. Heat oil in large saucepan on medium heat. Add bacon; cook and stir 3 minutes. Add onions and celery; cook and stir 6 minutes or until softened. Sprinkle with flour, garlic powder, oregano and rosemary. Cook and stir 1 minute. 2. Stir broth into saucepan until well mixed. Add potatoes and bay leaves. Bring to boil. Reduce heat to low; cover and simmer 15 minutes or until potatoes are tender, stirring occasionally. 3. Stir in milk and corn. Bring to simmer (do not boil). Simmer 5 minutes or until corn is tender. Discard bay leaves. Ladle into soup bowls to serve.

Sesame-Ginger Chicken Noodle Soup*

3-Step Super Soups Each recipe makes eight 1-cup servings â&#x20AC;˘ Courtesy of McCormick Seasonings

Sausage and Lentil Soup 1 tablespoon olive oil 2 cups chopped onions 1 cup diced celery 4 ounces turkey kielbasa, chopped (about 3/4 cup) 2 teaspoons thyme leaves 1 1/2 teaspoons garlic powder 1 teaspoon paprika 1/4 teaspoon crushed red pepper 4 cups reduced sodium chicken broth 1 can (14 1/2 ounces) no salt added diced tomatoes, drained 1 cup red or brown lentils, picked over and rinsed 1 package (5 ounces) baby spinach leaves 1. Heat oil in large saucepan on medium heat. Add onions and celery; cook and stir 3 minutes. Add kielbasa; cook and stir 3 minutes longer or until kielbasa is lightly browned and vegetables are softened. Stir in thyme, garlic powder, paprika and red pepper; cook and stir 2 minutes or until fragrant.

January 2011

2. Stir in broth, tomatoes and lentils. Bring to boil. Reduce heat to low; cover and simmer 15 minutes or until lentils are tender. 3. Stir in spinach. Simmer until wilted. Ladle into soup bowls to serve.

Corn and Potato Chowder 1 tablespoon olive oil 4 ounces Canadian bacon, chopped (about 3/4 cup) 2 cups chopped onions 1 cup diced celery 3 tablespoons flour 2 teaspoons garlic powder 2 teaspoons oregano leaves 1 teaspoon rosemary leaves, crushed 2 cups reduced sodium chicken broth 1 pound red potatoes, cut into 1/2-inch cubes 2 bay leaves 2 cups milk 3 cups frozen corn kernels

2 ounces rice noodles 1 teaspoon sesame oil 4 cups reduced sodium chicken broth 1 1/2 cups diced carrots 1 tablespoon ground ginger 1 pound boneless skinless chicken breasts, cut into thin strips 1 1/2 cups julienned snow peas 1/2 cup thinly sliced green onions 1 tablespoon reduced sodium soy sauce 2 tablespoons sesame seed, toasted 1. Cook rice noodles as directed on package. Rinse under cold water; drain well. Toss noodles with sesame oil. Divide among 8 soup bowls. Set aside. 2. Bring broth, carrots and ginger to boil in large saucepan. Add chicken; simmer 2 minutes or just until chicken is cooked through, stirring occasionally. Stir in snow peas, green onions and soy sauce. Cook 2 minutes or until vegetables are tender-crisp. 3. Ladle soup over noodles in soup bowls to serve. Sprinkle with sesame seed. To Toast Sesame Seed: Heat small skillet on medium heat. Add sesame seed; cook and stir 2 minutes or until golden brown and fragrant. Immediately pour out of hot pan to avoid over-toasting. *Note that this soup cannot be frozen.

Creating a Courage Calendar Get ready, get set, go! We’re off and running in a new year - a whole book of empty pages to fill with ... hmmm, what will we fill them with? Holidays and celebrations? Those puppies come annually. Our myriad appointments: work related, health related, kid related. Been there, done that. Add to that the hours and days required to visit friends and relatives. But we do all that stuff every year. What could we do differently this year? I write and speak about women’s courage: what it is, where to find it, and how to use it to get the most out of your life. In preparing for books, articles and presentations, I do a lot of research on women who’ve actually been courageous, some in big ways and some just to survive.

“Should I Take a Sick Day?” In today’s volatile employment market, workers who have jobs are doing just about anything they can to keep them. For some, this can mean heading to work even when it may be best to stay home. Other employees fail to take sick days because a day out of work means a day without pay. Going to work when ill is not a smart idea. Not only does it put other workers at risk for catching germs, but chances are the sick employee’s productivity will be poor and he or she may make mistakes that could cost the company money while under the fog of medication. Furthermore, working while sick will delay the body’s healing process, which could escalate the illness even further – leading to more sick days needed. Although every symptom does not warrant a sick day, here are some symptoms that could mean it’s time to take a day off: • Stomach issues. Vomiting and diarrhea are symptoms of food poisoning or other bugs that wreak havoc on the gastrointestinal system. In general, these illnesses do not last longer than 12 to 24 hours. It’s much more convenient – and private. • Fever. A higher fever (temperature more than 101 F in adults) could be a signal of the flu or the body fighting another infection. Stay home until the fever breaks. A 2006 fact sheet from the Institute for Women’s Policy Research (IWPR) reported that a worker with the flu is likely to infect 1.8 out of every 10 coworkers. • Bad cold. The first few days of a runny nose and sneezing are often the most contagious, and a person who is sneezing and blowing her nose repeatedly could infect the entire office in the process. Stay home and rest up. Coworkers will appreciate it. • Bacterial infection: Strep throat or conjunctivitis (pink eye) is caused by contagious bacteria. It can take 24 hours after the first dose of an antibiotic until a person is no longer considered contagious. • Mobility injury: Workers who have sprained or hurt a part of the body resulting in an inability to do the job effectively may want to stay home until the injury is better. Working while injured could cause an even greater injury to occur. Be sure to report the injury to the proper personnel if it was the result of an accident at work.

A 2006 fact sheet from the Institute for Women’s Policy Research (IWPR) reported that a worker with the flu is likely to infect 1.8 out of every 10 coworkers.

Among those I’ve encountered is the woman who, upon being diagnosed with cancer, immediately organized a support group for others suffering from the same kind of cancer; a safe place where they could talk, laugh and cry together. There’s the woman who realized that we don’t think the same as men when it comes to business, so she created a whole movement capitalizing on our unique style. Companies embracing her concept are seeing great results on their bottom lines. There’s also the woman who worried about the many challenges facing her small town’s middle school girls, as they navigated those difficult years. She created a bi-annual summit called Sister-to-Sister, where the girls spend a day interacting with adult women who’ve been successful and are willing to share their stories. Girlfriend, that’s just the tip of the women’s courage ice berg! Courageous women exist everywhere. They don’t think of themselves as courageous and their quiet heroism cruises below our radar as well. So here’s how we’re going to score two for the price of one in 2011. First, take a good look around you. Who do you know, who in your world has been courageous? Big courage, small courage, it doesn’t matter. Start a list of them and add to it as you think of more. Choose one each month and tell her you think she’s courageous. To celebrate her accomplishment, take her to breakfast, lunch, for coffee or a glass of wine. Don’t take no for an answer. Tell her you want to bolster up your own courage by spring- boarding off hers. Ask her what it felt like to do what she did; did she think about it ahead of time or was it spontaneous. Ask her why she did it. Then share with her your own challenges and ask for her advice. As women, one of the things we’re hard wired to do well is communicate and collaborate; make the most of those skills. And by this time next year, what will you have? First, the joy of knowing you applauded 12 women for jobs well done. Secondly, lots of fresh ideas for meeting the challenges in your own life. And finally, you’ll have a calendar filled with a celebration of women’s courage, and the inspiration to do it all over again next year. Courage is contagious; catch it and spread it around!

Judy Pearson is the founder of Courage Concepts, an organization which fosters courage in women through seminars and Courage Conventions. Judy is also the author of magazine and newspaper articles, as well as two books about ordinary people who exhibited extraordinary courage. Her latest, Wolves at the Door, has been optioned for a movie.

January 2011

4 Ways to Maintain

Healthy Weight

Courtesy of Metro

hile every person is different, there are ways to keep weight off and many of them are relatively minor. What these methods all have in common is the commitment level they require. Making a long-term commitment to each of the following changes not only helps weight loss, but keeps that weight off as well.

Closely monitor fat and sugar intake

Be aware of your eating habits Negative eating habits can include overindulging, eating when bored or looking to food for comfort. Many times people don’t even realize they are routinely treating food in these ways. Keeping a food diary, in which you write down when you eat, what you’re eating and why you’re eating is a good means to discovering just what your eating habits are and determining if they are healthy or not.

Reduce consumption of foods high in fat and sugar, or substitute with reduced-calorie and reduced-fat foods and beverages. The fat in your diet should be limited to 30 percent or less of total calories each day.

Remember the value of balance when planning a diet

Get daily exercise

Mom, Dad and no doubt school teachers extolled the virtues of a balanced diet, and for good reason. Don’t forget the five good groups (milk, meat, fruit, vegetable, bread) when planning a diet. If you have a specialty diet, due to an existing condition (i.e., diabetes) or lifestyle (i.e., vegetarian), consult with a physician as to how to best balance your diet, as there will no doubt be certain foods that are off limits.

Exercise comes in many forms, and it’s best to determine what type of physical activity best suits each individual and each lifestyle. Initially, you should work your way up to regular aerobic exercise, such as brisk walking, jogging or swimming, since it is a key factor in achieving permanent weight loss and improving health. For maximum benefits, most health experts recommend exercising 30 minutes or more on most, and preferably all, days of the week.

January 2011

Sneak Exercise Into Regular Activities Regular daily activities can provide a lot of exercise and can be tweaked to provide even more. • Move while watching TV or playing video games: There are several video games today that make physical activity part of the fun. Even if your gaming system doesn’t feature getting up and being active, do so on your own. While watching a television show, dance, walk in place, do jumping jacks, or any other activity during commercials. • Go outdoors: Instead of recreational activities inside of the house where space is limited, play games, go on walks, or organize a pick-up sports game in the neighborhood. You’ll burn calories, get exercise, and enjoy fresh air, too. • Leave the car at home: Whenever possible, bike, walk, rollerblade, or get to your destination another way. Suburban life tends to create the car-to-storeto-car-to-house pattern, which doesn’t make for much physical activity. • Keep moving: If you simply must sit, such as in school or at the office, tap or kick your legs. A little movement is better than none at all. • Park further away: When in store parking lots, park furthest from the entrance so you’re forced to walk a bit more to and from the car. • Take a walking tour: Sightseeing during a vacation? Many big cities are perfect for strolling. With so much to see, you won’t even realize how much walking you’re doing.

Women of History The lever of Truth

“Nobody ever helps me into carriages, or over mud-puddles, or gives me any best place!” Sojourner Truth’s voice rang out over the audience at the Women’s Convention in Akron, Ohio. It was 1851, and her emotional and authoritative words held the audience captive. “And ain't I a woman? Look at me! Look at my arm! . . . I could work as much and eat as much as a man (when I could get it) and bear the lash as well! And ain't I a woman?” Truth was born Isabella VanWagenen in Hurley, New York in 1797. She suffered many years of slavery and injustice, until kind neighbors purchased her freedom from her master for $25. She moved to New York City where, in 1843, she told a friend that God had given her a calling. Henceforth she would be Sojourner Truth, for she was meant to travel and preach God’s truth. She spoke at churches and temperance meetings all over the East coast, and soon established a reputation as a wise and

powerful speaker. “She will tell you some new things,” wrote one man to his friends. “She has got the lever of truth, that God helps her to pry where few can.” Antislavery was the heart of Truth’s message, but she also advocated against alcohol, smoking and capital punishment. Women’s rights was also one of her main concerns. During her famous, “Ain’t I a Woman?” speech in Ohio, Truth shouted, “that little man in black there, he says women can't have as much rights as men, 'cause Christ wasn't a woman! Where did your Christ come from? . . . From God and a woman! Man had nothing to do with Him!” In 1857, Truth moved to the Battle Creek area, which was a haven of antislavery consciousness and part of the Underground Railroad. She continued to speak around the country, and was even granted a personal audience with Abraham Lincoln. During the Civil War, Truth went door to door in Battle Creek, collecting food and clothing for the First Colored Infantry

Regiment in Detroit. She also campaigned for government funds to assist with the employment and living conditions of former slaves. Truth died on November 26, 1883 and was buried in the Oak Hill Cemetery in Battle Creek. There have been many tributes over the decades, including entrance to both the Michigan and the National Women’s Hall of Fame, an eponymous portion of M66 and a federal postage stamp. 1997 marked the 200 year anniversary of her birth, and a year-long celebration ended with the creation of the Sojourner Truth Institute of Battle Creek, established to “expand the historical and biographical knowledge of her life's work and carry on her mission by teaching, demonstrating and promoting projects that accentuate the ideals and principles for which she stood." These are but small memorials of a woman with a big message, and an attempt to give her the “best place” she deserves. Chloe Herakovic is a graduate from the University of Michigan with a degree in English and Creative Writing. She is currently a freelance writer in Kalamazoo. You can email her at: cherakovic@gmail.com

January 2011

Gettin g

Fit

Goes

Beyond Lifting Weights courtesy of Metro

etting fit does not necessarily have to include weight training. While weight training can be a valuable means to getting healthier and shedding pounds, there are a host of other exercise options that can lead to very positive results.

Spinning

Fusion

Spinning is a popular and valuable alternative exercise option. However, because it can be so demanding, spinning can be a tough routine for those making a lifestyle change. Once you’ve gotten into an exercise groove, spinning might be something to explore. Often set to aggressive, pulsating music, spinning involves riding a stationary bike through demanding courses featuring hills and other difficult terrain.

For those who subscribe to the idiom that “variety is the spice of life,” fusion classes (also known as total body conditioning) classes could be the perfect fit. That’s because such classes are a combination of other classes. Because they combine so many different elements, these classes tend to run a little longer in length, oftentimes exceeding an hour in length. The benefit of these is that they build up your cardiovascular as well as muscular strength.

Aqua aerobics Aqua aerobics which consists of intense cardio movements mixed with some strength training. The chief benefit of a good aqua aerobics workout is that it will work all your muscle groups with low impact on joints.

Dance Shake, wiggle and shimmy yourself into shape by participating in dance classes. With offerings such as ballroom, belly dancing, hip-hop, salsa and tango you’re sure to find a class that you’ll enjoy. A side benefit is you won’t be reluctant to be the first one the dance floor at the next shindig.

Pilates The popularity of pilates classes is now so great that many gyms offer classes several times per day. Not unlike yoga, pilates is both a physical and mental exercise. The exercises themselves can be quite demanding, focusing on stretching and breathing that strengthens the abdominal core.

Abdominals Few people look at their abs and don’t think they could use some work. That said, nearly every gym offers a class focusing strictly on abdominal exercises. These usually range anywhere between 15 and 30 minutes in length. Anything longer than that might cause painful and unnecessary muscle strain, so beware of ab classes that might be longer than 30 minutes, especially if you’ve only recently gotten back into exercise.

January 2011

Group Exercise From fitness bootcamps through outdoor fitness excursions, working out with others adds structure to your workout sessions. Participating with a group can also increase your motivation and encouragement from exercise buddies helps create consistency. Exercise groups make working out fresh and fun with variety of exercises and locales.

Yoga Arguably no alternative exercise class is more widely known than yoga. A centuries-old Hindu discipline aimed at promoting control over the body and mind, yoga classes are offered at nearly every gym or fitness center across the country. Much of yoga is concerned with helping you become stronger, more balanced, focused, and flexible. If you’re looking for a noncompetitive environment where you can move at your own pace, this might be the best workout program for you.

An activity such as yoga is one which doesn’t involve any heavy lifting but can pay numerous dividends to mental and physical health.

Bad habits at work – we all have them. Like checking Facebook when your proposal was due an hour ago. Or perhaps you work next to the guy who can’t stop talking about his latest purchase. Whether it’s our own or someone we work with, bad habits can be very annoying. So we asked a few professionals from Kalamazoo Network… PO Box 50374 • Kalamazoo MI 49005 • voicemail: 269-343-7865 • www.kalamazoonetwork.org

As many women juggle work and family life, how have you found time to work fitness into your schedule? We have three kids and it can be difficult to workout regularly. I tried a gym membership, but between travel & workout time I was gone 2 hours, 3-4 days a week. So, we went looking for something we could do at home. We purchased a P90X and we work out in the evenings after the kids are in bed. Angie Scoffin Premier Designs Jeweler A better question for me would be how do you juggle work & family around your fitness? As in a familiar story, the big rocks go in first. Fitness, wellness and health are very big rocks and they go in first, because, if you don’t take care of yourself, everything else suffers. So, you schedule the fitness first and it’s amazing that everything else that needs to get done manages to get done. Gail L. Walter Vitality Wellness Coaching

Like anything else in our life, we have to schedule it and keep it on our schedule. So I schedule myself out for an hour and a half for lunch at least two days a week. I go home and get on the exercise bike and off I go. Of course, if I am on the exercise bike I can continue to work or multitask!! Danielle Streed, JD Law office of Redmond, Redmond & Yokom If you make it a priority, you will find the time. In order to do that, you need to figure out what you like to do and what motivates you to do it. Once you find out how good it makes you feel, you'll want to keep that time open for working out. I've found that for me, it is more fun to exercise in a group. I attend a class twice a week and there are few things that will keep me from going. Kathy Cox Stellar Promotions I have found the best way to find time for exercise is to make it a family activity – like a walk, bike ride or playing soccer together. Stephanie Buckham Farm Bureau Insurance

I have forced myself to simply go to the events and regattas I love for two reasons. One – they're great fun, it's good to see friends, and get out. Two – the physical work is good for me. I strive to do the "tricks:" park farther away, get up from the computer every hour, cook my own meals, do something active for 30-60 minutes a day, though it doesn't always fit. Gail Turluck Comfort Keepers The only way I can fit in a workout is to go at 5:15 AM, and I go at least 3 times a week. I work out for approximately 1 ¼ hours and then head home to hit the shower. I also try to get a work out in at least once on the weekend. I love having a membership to a 24 hour gym. Pam Stowell Draperies On Wheels Maria Pavletic, Independent Marketing and Web Consultant with Pavletic Consulting and Design, LLC. She is currently serving as the President for Kalamazoo Network.

Sawall Health Food “Doing FRESH Best Since 1936”

Food Dance Café Julie Stanley is no stranger to the food industry. She has spent thirty years in the restaurant business. Before Food Dance Café, her restaurant experience was at A Slice of Heaven. Food Dance Café was born when she realized that Kalamazoo’s downtown area did not have a restaurant open on Saturday night. Food Dance opened in 1994 with a staff of twenty-five and served only breakfast. Sixteen years later, she employs a staff of one hundred. The entire group shares a commitment to the goals of Food Dance: good food, excellent service, creating a great place to work, and dining within your budget. “We are a community business,” Julie stated. Their delicious menu items are all made on the premises. Mac n’ Cheese is a favorite entrée and Cat’s Meow is a frequently selected dessert. A wine list and fully stocked bar are also available to customers. In 2007, the restaurant opened a market in the front of their dining area, offering customers the opportunity to buy regional, quality foods produced from local farms. Forty farms provide meat, fish, produce, cheeses and maple syrup. Food Dance Café is open Monday to Thursday, 7am to 10pm, Friday and Saturday 7am until 11pm. On Sunday, breakfast is served from 8am to 3pm. Food Dance Café is located on 401 E. Michigan Avenue, Kalamazoo, MI 49007. For more information call 269-382-1888 or visit www.fooddance.net.

Sawall Health Foods, is the oldest family owned natural food store in Michigan and one of the oldest heath food stores in the United States. Owners Bob and Linda Sawall are pleased to announce that Sawall Health Foods is celebrating 75th years of business this year. Twenty thousand square feet of store offers natural foods, glutenfree foods, organic produce, vitamins, supplements and natural cosmetics. They also offer a large selection of fine wines and micro-brew beers. A new web site (www.sawallhf.com) has extended the Sawall service. The site offers information about its product and services as well as an E-newsletter. Other features include: Store Specials, Reference Room, Healthy Recipes, Store News and Health Features & News. Sale items are located on the Home Page by clicking on the Store Specials page. Sawall’s research library offers referenced information about health conditions, herbs, supplements and drug interactions. All information is researched and authored by credentialed physicians, alternative medicine practitioners and scientific scholars. Sawall’s newest info regarding the store, staff, products and health issues can be found on-line as well. The recipe library contains recipes for vegetarians, vegans, and people with dietary restrictions. Complete nutritional information is included with each recipe. Using the same sources that national networks and national media use, Sawall’s stories and health news are updated daily to keep customers informed of the latest developments. Sawall’s is located on 2965 Oakland Drive, Kalamazoo, 269-343-3619 Hours: M-Sat, 9am-8pm Sunday: 10am-6pm www.sawallhf.com Patti Emanuele is a freelance writer and author of six books who has contributed to newspapers, magazines and other publications. Her writing experience includes teaching English and writing skills to adults, writing fundraising and corporate materials, copy for commercials and other aspects of advertising.

January 2011

CALENDAR

of Events

January 1 – 26 Kalamazoo Indoor Flea & Farmers Market Kalamazoo County Expo Center, Room E. Tuesdays & Thursdays 7 am – 1 pm. Come check out the flea market for great deals on all kinds of new & used items! And while you're here, support your local farmers by picking up some fresh produce, meat, eggs, maple syrup, honey and more! Free. For booth space, call 269-383-8761. January 4, 11, 18, 25 Journey on the Creative Path 900 Peeler St., Kalamazoo. 7 - 8:30 pm. Connect to your creative potential! Join us in playfully exploring the visual arts, movement, dreams, body awareness, writing, drumming and other expressive/experiential ways of connecting to your self and your creative spirit. $120 for six sessions. Preregistration required. Call 269-373-7607 or 269-552-9299, Ext. 2. www.wholelifecounseling.org January 5, 19 Massage as a Profession Workshop Institute for Massage Education at Kalamazoo Center for the Healing Arts. 6 - 8 pm. Learn about the realities and rewards of a career in massage therapy. Reservations requested. Free. 269-373-0910 January 7 Art Hop Various Locations throughout Downtown Kalamazoo. 5 – 8 pm. Art Hop is a free event that features new art exhibits in a fun, casual atmosphere. Numerous galleries and businesses in the downtown area host a variety of artwork which makes it easy to hop around from one exhibit to the next. Free. 269-342-5059. www.kalamazooarts.com January 7 Comstock Lions Club Bingo Kalamazoo County Expo Center, Room A. 6:30 pm. Play on the following Friday nights in January: 7, 14, and 21. All proceeds going towards community projects. January 7, 14, 21, 28 Friday Night Paperweight 1 – 3 pm. Make your own unique paperweight in an hour!! Call in advance to schedule. 269-552-9802. www.wmglass.org January 8 Kalamazoo Wedding Affair Rose Street Market. 11 am – 3:30 pm. Kalamazoo Bride - the leading resource for wedding planning in West Michigan

- cordially invites you to attend their signature bridal event. This one-of-akind bridal show is dedicated to local & destination couples that want to experience the BEST West Michigan has to offer. $5 in advance, $7 at the door. 616-340-2334. www.kalamazooweddingaffair.com January 8 2nd Saturday Library Story Time Kalamazoo Institute of Arts. 11:15 am. Enjoy fun stories on a different theme each month, for ages 4 – 8. Free. 269-349-7775. January 11 Kalamazoo Network Fetzer Center, WMU. 5:15 pm Dinner & Program; Networking for business women. Cost $20. RSVP to www.kalamazoonetwork.org January 11 Green Living Series: Eating Locally Kalamazoo Nature Center. 6 – 7:30 pm. Indoor program for adults. Come discuss local farms, market, and coops in our as well as tips and tricks for finding sources of local food yearround. We will also talk about why you should eat locally! Free. 269-381-1574. www.naturecenter.org January 11 Beginning Genealogy Parchment Community Library, 401 So. Riverview Dr., Parchment. 6 - 8 pm. Adam Oster from the Kent District Library will present a two-hour workshop using online and print sources. Register at 269-343-7747 or online at www.parchmentlibrary.org January 12 Transformations Spirituality Center 10 am – noon. Mid-Week Sabbath, Epiphanies & Resolutions – Resolve to be more aware of the sacred this new year. $20. 269-381-6290 ext. 249 or www.transformationscenter.org January 12 Shamanic Study Group 6 – 10 pm. The Star Maidens Circle: a bridge to our higher self. Light Warrior Clan will gather for a teaching and potluck. RSVP is required at meglarou@gmail.com or call 269-966-3116 January 14 Diva Night Art Bayou. 6 – 9 pm. Enjoy your uninterrupted ladies time together. Take this opportunity to catch up and relax. Feel free to bring your favorite snacks and beverages. Adults only please. Space is limited, so please RSVP

January 2011

It’s easy to get listed in our Events Calendar. Our deadline is the 10th of the month prior to publication. Email us at: calendar@womenslifestylekazoo.com Please type Calendar in the subject line. Or you may mail your info to P. O. Box 2284, Portage MI 49081-2284 269-375-2600. www.artbayoustudio.com January 14 – 15 Tweet Surrender Improv Farmers Alley Theatre. 8 pm. Is it okay to tweet during church? Is it taboo to tweet about tweeting? Is social media your slave or master? Well, we won't be of much help with this modern quandary, but we can give you some laughs on the topic. Tickets $7 students, $10 general admission. More info at crawlspacetheatre.com January 14 – 30 Ain’t Misbehavin’ The Parish Theatre. The joint is gonna’ be jumpin’ to the music of Thomas “Fats” Waller when this Tony Awardwinning musical revue heats up the Parish Theatre. Relive the Golden Age of Jazz, a time when night spots like the Cotton Club and the Savoy Ballroom were packing them in. $18 - $22 with senior, student and group rates available. 269-343-1313. www.kazoocivic.com January 17 Women In Networking Meeting Richland Personal Care Center, 8799 Gull Road, Richland. 6 - 8 pm. You're Invited! Networking, beverages & light snack. Cost is $7 (cash please). RSVP: win.richland@yahoo.com by Thurs. before. More Info: http://win.richland.tripod.com January 18 The Kalamazoo MI After 5 Women’s Connection The Beacon Club, 5830 Portage Rd, 6:30 – 8:00 pm. Dedicated to connecting women through fellowship, fun and inspiring messages. Business women are welcomed! January Meeting Theme: Sack’s 5th Avenue, LET IT SNOW!!! $17. RSVP by Jan. 13 to Karen at 290-2216. Info @ www.meetyathen.webs.com January 19 Glass Fusing Art Bayou. Open 12 – 6, RSVP 6 – 9. Glass fusing is like adult shrinky dinks. Layers of glass are melted together to make sun catchers, tiles, pendants, plates, etc. Prices start at $17. Registration and $10 deposit required as the seating is limited to the first 20 people. 269-375-2600. www.artbayoustudio.com January 19 East Coast Swing Dancing Parchment Community Library, 401 So. Riverview Dr., Parchment. 6:30 – 7:30 pm. Phil Martin teaches

dance in South Portage and will be here for a quick lesson in East Coast Swing. Couple recommended. Register at 269-343-7747 or online at www.parchmentlibrary.org January 19 “Serving On a Nonprofit Board” Workshop Calhoun ISD, 17111 G Drive North, Marshall. 8:30 – 11 am. Are you new to board service, or perhaps interested in serving on a nonprofit board? This workshop will teach you about the five main responsibilities of nonprofit board governance and how to find a board position with an area nonprofit. Develop your leadership skills and share them with a nonprofit that needs your help. 269-382-8350. www.volunteerkalamazoo.org January 21 Women’s LifeStyle Expo Kalamazoo County Expo Center. Noon – 8 pm. Come see what all the EXCITEMENT is all about! Official ribbon cutting at 12 noon. Shopping • Pampering • Seminars • Workshops • Fashion Shows • Interactive Booths • Great Food & So Much More! Admission $5. 269-488-9780 www.womenslifestyleexpo.com January 21 Girls Night Out – Cheers Painting Technique Plate Art Bayou. 6 – 9 pm. Grab your favorite beverage and your girlfriends and paint this New Year’s Cheers plate. You say you’re not an artist? No worries! That is what the “beverage” is all about! Besides we will be walking you through this planned pottery project. $32. Seated in limited, please RSVP 269-375-2600. www.artbayoustudio.com January 21 Integrative Breathwork Parish Church Office, Texas Dr. & 8th St. Kalamazoo. 6:30 pm - 8:30 pm. A musical journey for insight, emotional healing, creativity & spiritual renewal. $30. Pre-registration is needed. (269) 388-2988 or www.adamczasociates.com January 22 Women’s LifeStyle Expo Kalamazoo County Expo Center. 9 am – 5 pm. Come see what all the EXCITEMENT is all about! And grab a friend! Shopping • Pampering • Seminars • Workshops • Fashion Shows • Interactive Booths • Great Food & So Much More! Admission $5. 269-488-9780 www.womenslifestyleexpo.com

January 22 Integrative Breathwork Parish Church Office, Texas Dr. & 8th St. Kalamazoo. 10 am - 5:30 pm. A musical journey for insight, emotional healing, creativity & spiritual renewal. $80. Some partial scholarships are available. Pre-registration is needed. (269) 388-2988 or www.adamczasociates.com January 22 Last Comic Standing Live Tour Miller Auditorium. 6 – 10:30 pm. Season 7 of Last Comic Standing premieres June 7 on NBC. The Emmynominated laugh-fest returns with an all new group of the world’s funniest comics. $35 - $15. 269-387-2300. www.millerauditorium.com January 22 Best Friends Saturday Morning Coffee Series Wyndham Apartments. 9 - 11 am. Topic: We Have to Do Something! Join us as we welcome the Alzheimer's Association, Michigan Great Lake Chapter presenting: "Know the 10 Signs." Free. Call 269-276-4055 to make a reservation. January 25 Transformations Spirituality Center 6:30 - 8:30 pm. Centering Prayer Introduction – Process and practice of Centering Prayer, a spiritual practice grounded in Christian tradition. $20. 269-381-6290 ext. 249 or www.transformationscenter.org January 26 Indoor Labyrinth Walk Parish Church of Christ the King, Texas Dr. & 8t St., Kalamazoo. 6 pm - 8 pm. Walking a circular path in prayer & meditation to release emotions, receive inspiration and become strengthened for daily activities. Open to people of all faith traditions. For more info: (269) 388-2988 or www.parishchurch.org January 26 Transformations Spirituality Center 6:30 - 8:30 pm. Orientation for Group Spiritual Direction – An introduction to and opportunity to experience the Group Spiritual Direction process. $10. 269-381-6290 ext. 249 or www.transformationscenter.org January 27 – February 6 So Far From God Gilmore Theatre Complex. Playwright, director and WMU faculty member James Daniels leads us on a picaresque journey filled with violence, loss, love and redemption in the world premiere of this gripping new play. Purchase tickets at 269-387-6222. www.wmutheatre.com January 29 Shamanic Study Group 10 am – 3 pm. Our Aura’s Self Defense System followed by Practical Self De-

fense Seminar with Janean Crapo, the highest ranked woman internationally in the Seidokan Aikido system. Light Warrior Clan will gather for a teaching, potluck and self defense seminar. RSVP is required at meglarou@gmail.com or call 269966-3116. January 29 Endless Summer (Jeans ‘n Classics Beach Boy Tribute) Miller Auditorium. 8 pm. Shed the winter cold with Good Vibrations, Help Me Rhonda, In My Room and many others. 269-349-7759. www.kalamazoosymphony.com

Win A Make Over!

February 1 Journey on the Creative Path 900 Peeler St., Kalamazoo. 7 - 8:30 pm. Connect to your creative potential! Join us in playfully exploring the visual arts, movement, dreams, body awareness, writing, drumming and other expressive/experiential ways of connecting to your self and your creative spirit. $120 for six sessions. Preregistration required. Call 269-373-7607 or 269-552-9299, Ext. 2. www.wholelifecounseling.org February 4 Art Hop Various Locations throughout Downtown Kalamazoo. 5 – 8 pm. Art Hop is a free event that features new art exhibits in a fun, casual atmosphere. Numerous galleries and businesses in the downtown area host a variety of artwork which makes it easy to hop around from one exhibit to the next. Free. 269-342-5059. www.kalamazooarts.com February 4 DRUMline Live Miller Auditorium. 8 – 10 pm. DRUMLine live, a show-stopping attraction created by the music team behind the hit movie Drumline, brings show-style marching bands to the theatrical stage. $35 - $15. 269-387-2300. www.millerauditorium.com February 5 Transformations Spirituality Center 9 am - 3 pm. Real Men and Their Spiritual Life – Explore what spirituality means to guys and focus on tools for deepening it. $65. 269-381-6290 ext. 249 or www.transformationscenter.org Get a Leg Up on Peripheral Arterial Disease (PAD) Every year, vascular conditions like PAD claim thousands of lives in the U.S. PAD refers to the narrowing of arteries that supply blood and nutrients to your legs. PAD screening is quick, simple & painless. So get a leg up & schedule your free screening at Borgess at Woodbridge Hills; Mon. Thur. & Fri. 8 am – 12 pm Free PAD screenings are available for a limited time only. Call (800) 828.8135 to register today or visit screenings.borgess.com for more info.

This Could be You!

Win a Looking Good to Looking Wonderful Make Over! One lucky winners will be chosen each day of the Expo. Pick up your registration form at the our WLSK Booth # Then Enter to Win. You MUST attend the Expo to obtain an entry form. But you need not be present to win...

One Lucky winner will be drawn each day! Friday Jan 21st at 7 pm Saturday Jan. 22nd at 4 pm Two Lucky Winners Will Receive: Image Consulting Skin Care * Hair Care Dental Consultation Wardrobe Update & More

Look for More INFO at www.womenslifestylekazooexpo.com January 2011

Reader’s Lounge

Conversation Starter By Alexandra Fix

Cherries in Winter, My Family’s Recipe for Hope in Hard Times By Suzan Colon Anchor Trade, 2010, $14.95 Faced with a dramatic cut in income as she loses her steady Manhattan magazine job, writer Suzan Colon turns to home cooking to take the edge off her expenses. As she digs out her Nana’s Depression era recipe box, she gets much more than an economical meal plan. Recreating this food from the past, family stories unfold from clues tucked into the handwritten comments in the index card margins. Suzan’s family was no stranger to economic downturns and the women of that family prided themselves, in fact, on surviving in style. As her soups simmer and her stews bubble, Suzan begins to understand, through her family legacy, the difference between being poor in body and poor in soul. With a warm, poignant, honest voice, she lets us in on the family secret that makes you feel rich even when you’re downright poor. Rounding out this hearty memoir are some satisfying recipes of the past, from beef stew with yeast dumplings to lemon meringue pie; from simple bread and applesauce to the extravagance of dark, tart cherries in the winter.

Live More, Want Less 52 Ways to Find Order in your Life By Mary Carlomagno Storey Publishing, 2010, $12.95 “The question we need to be asking is not in what do I store my fifty pairs of shoes but why do I have fifty pairs of shoes to begin with?” This is the heart of Mary Carlomagno’s plan of action for restoring order in our lives. The author admits to being a shopaholic who has changed her ways. Using a framework of 52 “ways” to change our habits and attitudes about our buildup of “stuff,” it’s possible to begin on New Year’s Day and try one change each week throughout the year. The moral of the above shoe story is plain and simple: “Instead of increasing your storage, decrease your stuff.”

Carlomagno addresses so many aspects of accumulation: paperwork, shopping, scheduling, relationships, multitasking and more. I learned about getting past the very real “third-session setback” of purging when the decisions get more complicated as you make solid, but unfinished, progress. I loved this author’s thoughts on “proposana,” or proper placement of our possessions, a term borrowed from Hindu philosophy. There is a true wealth of inspiration in this guide book. Interestingly, Carlomagno’s organizing “ways” translate into an empowering life guide, far beyond even its clutter guide value. If you’re looking for daily inspirational reading to start your New Year right and get your priorities in order, this may well be your book. I’m afraid this book is one item you must add to your “stuff.”

Alexandra Fix is the author of ten non-fiction children’s book, including the series Reduce, Reuse, Recycle (Heinemann Library). Over the years, she has truly enjoyed being a children’s librarian, registered nurse, freelance writer, mother and grandmother.

January 2011

The Hunger Games (2008) Catching Fire (2009) Mockingjay (2010) By Suzanne Collins Scholastic Press $17.99 each (Trilogy set $53.99) Although young adults are the target audience for The Hunger Games Trilogy, there’s no reason to limit the readership range. The series is unusual, thought-provoking and captivating. Once you have read book one of the series, you’ll be driven to read onward through book two and three, so a discussion based solely on book one will simply be impossible. If you’re looking for a conversation starter, I would highly recommend that you propose all three books for discussion. As the first title opens, the Seventyfourth Hunger Games are about to begin. The setting for this series is a futuristic society in the country of Panem, the remains of what was once the United States. The new country is made up of thirteen districts and the Capitol – the center of luxury and excess. Each district serves a role in the needs of the Capitol. Poverty, hunger, depravation and oppression rule the districts and citizens are required to comply without question to the demands of the Capitol. Each year the Hunger Games are staged to entertain the residents of the Capitol. Every district child, age 12 and older, must place his or her name into a lottery designed to select the contestants in the games. One boy and one girl from each district will be a tribute, or player. Televised country-wide and celebrated in the Capitol, the games are required viewing among the masses in the districts. With high-stakes sponsorship competition, the players are delivered to an undisclosed arena and must face the natural elements, the diversions and traps contrived by the gamemakers and each other, in a battle to the death of all but one final victor. The games are mesmerizing in their shocking reality. It’s a survival-type show gone badly wrong. I have not been a fan of television reality shows so I was very surprised at my level of interest in these novels. I simply could not put them down. Author Suzanne Collins builds a riveting tale of choices and conflict, morality and evil, cleverness and fragility. There are intriguing symbolisms and references to the great civilizations of their “past” and their foibles, excesses and failings. Many of the controversial thoughts and ideas are fleshed out with each subsequent novel, adding depth to any discussion of the individual character’s personalities, motivations, strengths and flaws. The central figures in the novel are Katniss Everdeen, a young girl from District 12, Peeta Mellark, her fellow district contestant in the Hunger Games and Gale Hawthorne, the boy who has been Katniss’s friend and hunting companion since childhood. The games play out in intensity and flow into rebellion, war and subterfuge. As you can guess, there will be a love triangle. Interestingly, it’s less clear cut and more complicated than you might anticipate. Collins has done an excellent job of character development and the final outcome of the saga is well hidden until the final pages.

January 2011