CKW-THE CHEA K. WOOLFOLK MAG DEC16/JAN17 ISSUE

2016 WAS EPIC!

2017 WILL BLOW YOUR MIND! Issue No. 5 / December 2016/January 2017

TIS THE SEA SON FOR CHA RIT ABL E GIV ING

E TH Santa photoshoot!

WHAT YOU STILL DON'T KNOW ABOUT BREAST CANCER

HAS YOUR TATTOO EXPIRED?

TIME SAVING KITCHEN HACKS FOR THE HOLIDAYS

5 WAYS TO HELP YOU ENJOY THE HOLIDAY SEASON

VETERANS FIND HOPE AND HEALING THROUGH CREATIVE ATS

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FASHION 21

THE BEST WEARABLE TECH DEVICES: TO HELP YOU LOOK AND FEEL BETTER

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OFF THE RACK ADVANTAGES AND DISADVANTAGES BY MICHAEL SNELL

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5 FALL FASHION FINDS THAT BLEND COMFORT AND STYLE

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THE FASHION MINDSET OF SUCCESSFUL MEN BY MICHAEL SNELL

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HAS YOUR TATTOO EXPIRE?

Merry Christmas

Friends

BEAUTY 3 WAYS TO REVAMP YOUR WINTER SKINCARE REGIME. 38 FABULOUS FALL HAIR IN 4 SIMPLE STEPS 41

HEALTH 45

WHAT YOU STILL DON’T KNOW ABOUT BREAST CANCER

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SPECIAL REPORT: YOUR FAMILY GUIDE TO COLD AND FLU SEASON

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SIMPLE WAYS MEN CAN IMPROVE THEIR HEALTH

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4 CREATIVE WAYS TO TACKLE RISIN HEALTHCARE COST WHEN PLANNING RETIREMENT

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4 STEPS TOWARDS BETTER HEART HEALTH

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A FOUR­POINT PLAN FOR JOINT HEALTH

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AN EASYWAY TO SAVE ON YOUR HEAALTHCARE IN 2017

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ARE YOU READY FOR FLU SEASON?

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DESPERATE STRIDES AGAINST ALL CANCER, LIVER CANCCER RATES ON THE RISE

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DON’T LET SPORTS INJURIES SIDELINE YOUNG ATHLETS

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DREAD CANCER SCREENINGS?

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IS YOUR TEEN IGNORING YOU OR IS IT HEARING LOSS?

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IT’S KIDS EYE EXAM SEASON: TIPS FOR CHILDREN’S VISION HEALTH

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IT’S OPEN ENROLLMENT RIME: 5 TIPS DOE SELECTING THE RIGHT HEALTH BENEFITS

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LEARN A LIFE SAVING SKILL THAT WILL SAVE LIVES WITH THESE 4 STEPS

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MANAGING DEPRESSION: WITH THE HELP OF YOUR IPHONE

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MOVE OVER MOSQUITIES: TICK PEVENTION GRABS ATTENTION IN FALL AND WINTER

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NEW CONSIDERATION FOR PEOPLE WITH CHRONIC PAIN

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PREGANANT? WHAT YU SHOULD KNOW ABOUT PRETERM BIRTH

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SAT YES TO “HO­HO­HO” AND NO TO HOLIDAY ALLERGIES

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THE BREAST CANCER NO ONE TALKS ABOUT

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DEBUNKING ONE OF THE BIGGEST MISCONCEPTIONS ABOUT MENOPAUSE

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THE UPLIFTING TRUTH ABOUT END­OF­LIFE CARE

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WHAT YOUR NEED TO KNOW ABOUTT ATRIAL FIBRILLATION AND STROKE

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SPOTLIGHT 118 BEAT THE HOLIDAY BLUES BY CASSANDRA HARRIS-GRAY 122 GAY’S PSA - GAY POLK PAYTON-WHITE 123 JAMIES CHAIR- JAMIE ELMORE 127 MERRY CHRISTMAS -KIMBERLY MOORE 129 WHAT GIVES ME THE RIGHT- VALORIE H. LASLEY

FOOD & BEVERAGE

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WHY YOU NEED VITAMIN E­ AND HOW TO GET YOUR DAILY DOSE

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3 SIMPLE TRICKS TO IMPROVE YOUR HOME BARISTA SKILLS

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6 FAST AND FUN AFTER SCHOOL SNACK IDEAS

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90% CHILD BONE MASS ACQUIRED BY AGE 20

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BEYOND THE JAR: 8 INGENIOUS WAYS TO EAT PEANUT BUTTER

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HOLIDAY ENTERTAINING TIPS GUARANTEED TO HELP HOSTS IMPRESS GUEST

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HOMEGATING FOR THE HOLIDAYS

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MAKE BRUNCH “EGG­CITING” THIS FALL

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NUTRIENT­RICH INGREDIENTS, SIMPLE PREP ARE KEY TO EASY

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SAFE FOOD TECHNIQUES EVERY HOME COOK SHOULD KNOW

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SIMPLE, HEALTHY TWIST TO FAVORITE FAMILY FOODS

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TIME­SAVING KITCHEN HACKS FOR THE HOLIDAYS

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TIS THE SEASON: 5 EXPERT TIPS FOR SEAMLESS HOLIDAY ENTERTAINING

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TOAST TO THIS TRIFECTA OF WONDERFUL WINES TO SHARE AS HOLIDAY CELEBRATIONS

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FAMILY & LIFESTYLES 3 TIPS TO CRUSISE THROUGH WINTER SAFELY

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3 WAYS SCHOOLS ARE REDEFINING MEALTIME

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4 UNDENIABLE REASONS TO TRAVEL IN 2017

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4 WAYS TO MAKE YOUR HOLIDAY PORTRAITS SHINE

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4 WAYS TO MAKE YOUR HOTEL FEEL MORE LIKE HOME

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5 AFFORDABLE WAYS TO CONNECT YOUR FAMILY WITHOUT BREAKING THE BANK

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5 CLEVER HACKS TO SIMPLIFY ANY FAMIILY’S MORNING ROUTINE

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5 FUN WAY TO MAKE HOLIDAY MEMORIES WITH YOUR CHILD

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CRITICAL ILLNESS EXPENSES-ARE YOU PREPARED?

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5 SIMPLE TIPS FOR THE PERFECT BIRTHDAY GOODIE BAG

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5 BOLD STEPS TO RESHAPE YOUR LIFE

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5 WAYS TO HELP YOU ENJOY THE HOLIDAY SEASON

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7 THINGS YOU SHOULD LOOK FOR WHEN EVALUATING SWIN SCHOOLS

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EASE YOUR BABY INTO BOTTLE FEEDING

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3 SIMPLE WAYS TO IMPROVE YOUR FACEOOK SECURITY

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CAREER PLANNING: TIPS TO HELP YOUR STUDENT SUCCEED AFTER HIGH SCHOOL

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EXPERT TIPS THAT CAN HELP ACHIEVE POTTY TRAINING SUCCESS

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5 FINANCIAL TIPS: 5 WAYS TO DIDITIZE YOUR LIFE AND SAVE MORE

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FROM MOUTAINS TO THE SEASHORE, EXPLORE THE LONE STAR STATE’S NATIONALLY RECOGNIZED SITES

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HISPANICS AT THE FOREFRONT OF DIGITAL BANKING TRENDS

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TIPS FOR GETTING SEVIOR PHOTO’S THAT YOU AND YOUR TEEN WILL LOVE

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SMART WAYS TO CREATE CALM AS YOUR RUSH FROM HOLIDAY TO HOLIDAY

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GET A GARDEN RPOGRAM GROWING AT YOUR SCHOOL WITH THESE TIPS

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TIS THE SEASON FOR CREATING DAZZALING HOLIDAY TABLES

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TIS THE SEASON FOR SHARITABLE GIVING

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TOP TIPS FROM SUCCESSFUL BUYERS AND SELLERS IN THE AUTO SALVAGE INDUSTRY

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TRAVEL TIPS TO HELP INTROVERTS ENJOY EVERY JOURNEY

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VETERANS FIND HOPE AND HEALING THROUGH CREATIVE ARTS

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HOME

BUSINESS 298 301 305 308 312

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268 270 272 276 279 283 286 290 293

3 SURPRISING HOME ELEMENTS YOU CAN AUTOMATE 4 DIY PROJECTS FOR YOUR FIRST HOME 5 RESIDENTIAL DESIGN TRENDS IN HARDWOOD 5 SECRETS TO BUILDING THE BEST MEDIA ROOM 10 SMART IDEAS TO HEAT YOUR HOME FOR LESS BUDGETING BASICS FOR FIRST TIME HOME BUYERS FIRE SAFETY REMINDERS TO PROTECT YOUR HOME AND FAMILY PREPARING YOUR HOME FOR WINTER WITH THESE SMART HOME IMPROVEMENT PROJECTS TIPS TO STOP DRAFTS, SAVE MONEY AND IMPROVE YOUR HOME

5 DIY PROJECTS TO LIVEN UP YOUR OFFICE

READER’S SUBMISSION: 5 WAYS TO FIND EXTRA MONEY DURING THE HOLIDAYS

HOW SMALL BUSINESSES CAN CAPITALIZE ON THE HOLIDAYS SHOPPPING SEASON OPEN LETTER’S ­ 316 MILLENNIALS: 3 FINANCIAL PRIOROTIES THAT SHOULDN’T WAIT .

5 SIGNS YOU’RE BANKING AT THE RIGHT PLACE

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Game Changers

Cover Image Credits: Chea Chea Media Inc. Glam Squad Cover photo credits:

Photographer: Dee Johnson Photography Hair:

Nail

A

ll Phases Salon Naturals

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Jewelry Maverick: Myisha Reaves rtist: Sondra Wilkerson of

MakeUp:

B

B

rionna Jones (

B

ig City Styles

Jones MakeUp)

Editor in Chief Chea K. Woolfolk Assistant Editor Little Chea Chea General Manager Craig Shanklin Executive Art Director Chea K. Woolfolk Staff Writer Chea K. Woolfolk, Craig Shanklin, Kimbery Moore EDITORIAL OFFICES Chea Chea Media Inc 1115 Garvin place.

Louisville Ky 40203

To advertise with us contact our sales department .

CKW@cheakwoolfolk.com or Media@cheakwoolfolk.com

Columnists: Kimberly Vaughn, Gay L. PolkPayton, Jamie Elmore, Lil Chea Chea,, Michael D. Snell Contributing Writers for this issue: Korea Howard, Carletta kilgore, valorie h. lasley, cassandra harris-gray,

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e

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editors letter

This issue has a heavy focus on the Christmas holiday because it ’ s my favorite time of the year . I love the spirit of joy and giving and I wanted to give my readers an issue to remember . For many the holidays bring about depression and loneliness and I want to encourage each of you to reach out to those you know who may be alone during the holidays . Spend time with them , call , visit , and share laughter ! No matter where you are or what the circumstances around you may be , please remember , that the true spirit of Christmas lives inside of you . You can show others a joyous holiday simply by spreading love and compassion .

As we bring 2016 to an end I want to thank each of you for your continued support and encouragement . This year has seen a lot of change while allowing me to meet people all over and gain a global community . 2017 is planned to be an awesome year with many changes to Chea Chea Media Inc . and additional platforms to empower others .

Peace to all

I ALSO WANT TO GIVE A SPECIAL ACKNOWLEDGEMENT TO MS. TIA THE PUP WHO CAME THROUGH AND GAVE US SERIOUS DIVA STYLE!

SINCERELY, CHEA K. WOOLFOLK

DEC16/JAN17

I WANT TO THANK EVERYONE WHO CONTRIBUTED TO OUR COVER IMAGE PHOTOSHOOT. IT WAS A BLAST!

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LAM S Q

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UAD

PHOTO­JOE GOODWIN PHOTOGRAPHY

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THE PHOTOSHOOT

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ASHAS JEWELRYBOX WWW.ASHASGLAM.COM

ALL PHASES SALON NATURALS 3405 Breckenridge Ln Louisville, Kentucky FACEBOOK: @allphasessalon Call (502) 822­0095

SONDRA WILKERSON BIG CITY STYLES 312 W Chestnut St, Louisville, KY 40202 Phone: (502) 584­2489 http://www.bigcitystyleslouisville.com/

BRIONNA JONES BJONESMKUP (502) 356­7227 INSTAGRAM, FACEBOOK, TWITTER­ BJONESMKUP

http://www.deejohnsonphotography.com /

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http://www.deejohnsonphotography.com /

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Oh oh! The Cellphones caught these pics!

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ALL PHASES SALON NATURALS 3405 Breckenridge Ln Louisville, Kentucky FACEBOOK: @allphasessalon Call (502) 822-0095

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FAS HIO N DEC16/JAN17

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THE BEST WEARABLE TECH DEVICES

TO HELP YOU LOOK AND FEEL BETTER

By BPT

DEC16/JAN17

Wearable health technology first started in hospitals as a way to help people with injuries heal faster. Now, the trend has gone mainstream and pro­active; one in five online adults uses a wearable device, and the majority of those devices are health­related, according to Forrester Research.

"Americans are using a variety of wearable devices to help them reach their wellness goals," says Mike Nohilly, an expert in wearable technology for Slendertone. Once, people would have needed a doctor's visit to find out key wellness numbers like BMI or blood pressure, or needed gym equipment to monitor their heart rates while exercising.

Wearable devices allow them to do all those things, and even tone specific muscle groups, at their own convenience."

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Herecheakwoolfolk.com are five wearable health devices and how you can use them to help build fitness and better health:

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* Fitness trackers - If it seems like everyone is wearing some kind of fitness tracker, you're not imagining it. The top wearable of 2015 was a fitness tracker that shipped more than 21 million units last year and represented nearly 38 percent of the wearables market, according to International Data Corporation. Fitness trackers allow wearers to monitor key health indicators such as heart rate or calories burned. You can also use them to set and track exercise goals, such as walking a certain number of steps per day, or monitor your heart rate while exercising to ensure you reach a target zone.

* Pain relief braces - Worn like traditional braces, smart braces use neurostimulation sensors, built into the fabric, to ease pain with low-level electrical impulses. Wearers rely on the bands to help relieve joint pain from chronic conditions like arthritis. Some come with a smartphone app that allows you to track usage and sleep patterns.

* Ab toner - Instead of spending hours in the gym doing crunches, you can enhance your workout by wearing a piece of technology that works to strengthen, firm and tone your abs. The Slendertone Connect Abs wearable belt uses electrical muscle stimulation (EMS) to stimulate the major abdominal muscles, and can be worn and used at any time - even under your clothes. Users report visible results in six to eight weeks when used at least five days per week for 30 minutes. You can control this FDA-cleared device through an app on Android or Apple smartphones, and choose one of five goal-driven programs, from essential toning to post-natal and even advanced toning. The app also tracks and shares data on your progress. Visit www.slendertone.com.

* Sleep trackers - Getting the right amount of sleep is critical for overall health, so sleep trackers have gained popularity as aids to help people get better rest. Many types are available and some are wearable. Sleep trackers monitor such sleep metrics as REM phases, how long per night you spend in light sleep versus deep sleep, wake times, how quickly you fall asleep, what time you sleep each night and more.

* UV detector - An emerging form of wearable technology, UV detectors monitor skin exposure to harmful ultra-violet radiation - the portion of sunlight that causes sunburn, tanning and skin cancer. Multiple versions are under development, and one commercially available detector is a small patch that you wear on your skin and then scan using your smartphone that's been equipped with a special app. The app allows you to read the information recorded in the patch so you know your UV exposure, and offers tips for sun safety, including what level SPF sunscreen you should wear.

"Many health care and tech industry watchers say the wearable health care device trend is really just getting started," Nohilly says. "Technology has great potential to help make it easier than ever to achieve our health and fitness goals, whether we want to get a better night's rest, improving cardio-vascular health or get toned abs."

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Off The Rack Advantages and Disadvantages

As the season changes, it's not unusual for men to find their local department stores or clothiers offering last season's clothes on clearance. Some great bargains can be found, but buying clothes off the rack does have its explicit advantages and disadvantages.

Cost One of the biggest driving forces behind men choosing clothes off the rack is that they're far cheaper than bespoke tailored options. While this can be a great way to fill out a new wardrobe, men have to be sure of the fit and style of a garment before they choose an off the rack option.

It is usually unwise to buy off the rack clothing on the Internet because there is no way to be sure of the fit and men could end up with something that just loosely drapes off of them as opposed to something that is contoured and fits well. Choosing a tailored option eliminates this costly mistake altogether by providing a far superior fit and comfort. Of course, this level of expertise will understandably come at a cost.

Options Bespoke tailoring is more costly for a reason: men have a near infinite amount of options when it comes to customizing their garments. With an off the rack garment, a man is stuck with whatever happens to be on the rack at the time. While this could be suitable for buying general fashion pieces that always remain in style, such as a generic grey or navy suit, men would do

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themselves a favor by choosing a bespoke option to add their own personal touches on a garment and make something that's truly their own.

Quality Control Off the rack clothing tends to be batch processed and manufactured according to a generic pattern. While it gives a decent enough fit for the majority of people, the fashion conscious are aware that it's not truly a high quality item. The look and feel of a bespoke tailored garment is immediately noticeable, as a working tailor has the freedom and time to instill his craftsmanship into the garment. The same can't be said for off the rack clothes, which are usually rushed to meet large orders and don't always require the most talented of tailors and machinists. Using a bespoke tailor generally ensures that all final garments will be of the highest quality and made to a man's very precise standards.

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5 FALL FASHION FINDS THAT BLEND COMFORT AND STYLE CONTRIBUTED BY BPT

2016 is unlike any other when it comes to fashion. By blending comfort and style, you're sure to find a favorite look to keep up with your every move this season.

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Slim­fit jeans for men

As the leaves turn and the chill sets in, make sure your closet is stocked with the top five fashion finds of the season.

For fall 2016, men's jeans are seeing a slimmer cut than in previous seasons, and more men are looking for styles with stretch to achieve this look. The Lee Slim Fit embraces both elements to produce a pant that looks and feels great, whether you're tailgating with friends or picking pumpkins with the family. The slim, tailored style fits closer to the body for a great fall look, while the Active Comfort Denim technology allows the denim to flex and move with ease to keep up with your every move.

Thin and thick, scarves for everyone

Fabulous fall footwear

Store your statement necklaces for next season because fall 2016 is prime for scarves of all shapes and sizes. Chunky knits are a classic among both men and women, with infinity scarves bridging the gap between dainty and daring. To add further dimension, skinny scarves are a new addition for this season. Thin scarves of silky material are being layered, wrapped and knotted to create a one­of­ a­kind look guaranteed to catch a glance.

Long­hair scarves or silk belts are ideal for experimenting with this fresh trend.

Beyond boots, fall footwear is getting a sensible yet stylish update for fall 2016.

One of the leading shoe trends of the season is the classic mule. Making its comeback, the mule blends the best of a loafer with the ease of a clog. Slip these on with your favorite jeans for a chic look for the office or a weekend get­together.

Mules offer the ideal way to polish a casual look and create a beautiful blend of high and low fashion.

A comfortable twist on the skinny jean

As Mother Nature delights the eye with radiant hues across the landscape, you may feel inspired to add pops of color to your fall wardrobe. Just because it's autumn, however, doesn't mean you're limited to just crimson and sienna. Fall is a season alive with life, so integrate your favorite bold colors in any way you can. If you opt for colorful pants to bring life to your outfit, try one of the eleven colors available in Lee's Essential Chinos, including perfect fall shades like Moss Green and Blush. Pink, in fact, is trending for fall, so rock those pants and pull that raspberry fedora out of storage.

It's no longer relegated for spring alone.

As Mother Nature exchanges her green attire for endless hues of yellow, orange and red, you too may be thinking it's time to spruce up your wardrobe. This fall, the leading trends are blending fashion with comfort to create eye­catching styles that move with ease through all your autumn adventures.

When fall arrives women from coast to coast don skinny jeans with boots and booties. Until now, this unforgettable look came at the price of comfort and mobility.

Enter the Lee Dream Jean. Designed to look like a skinny jean on the outside while feeling like a yoga pant inside, you can wear these jeans for any fall adventure ­ whether stretching for the highest apple or lounging with a pumpkin spice latte. The patent­pending Dream Jean wraps you in softness with a t­shirt­ like lining, and the stretchy, skinny fit ensures you'll never want to take them off.

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Pops of color

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The Fashion Mindset of Successful Men

Many men are under the impression that a wardrobe based on success is one that will closely mimic successful people. While there is some truth to this, it's simply not a matter of going out and buying whatever the latest celebrities and political figureheads are wearing. Some inspiration can be drawn from their wardrobe, but style habits of truly successful men are built on simple and minimalist ideas that boost confidence and decrease stress.

Eliminating Choice The entire concept of “choice� is what successful men tend to do away with when it comes to their wardrobe. No, it doesn't mean any guy can get away with sweats and a t-shirt in the name of keeping things easy, but successful men often have a rotation of somewhat repetitive pieces that create their own fashion pattern. The idea is to do away with the stress and headspace that a packed wardrobe occupies. Instead, men should look towards replacing a filled-out wardrobe with iconic pieces that look great, fit well, and don't adhere to fad trends.

Decreasing Cost While there's no denying the most well put-together pieces are pricey, the overall cost of a cluttered wardrobe is far higher than choosing truly fashionable items that are fitted properly.

What's important to note here is that men can do away with a lot of off the rack clothing options that don't fit right when choosing a minimalist wardrobe. By opting for more bespoke options, as is the case with many successful men, guys will create a wardrobe that is purpose-built for their specific needs. Yes, it may require some investment depending on what men already have in

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stock, but the end cost is far lower than simply throwing money at whatever is in the store and hoping for the best.

Increasing Confidence A well-built wardrobe is one that will make a man look sophisticated, smart, and confident. This is something that copying another person's style won't do, since another man's style will be designed for his body and his physique alone. Similarly, a well-built wardrobe offers the ability to opt for customization options that aren't available with cloning another man's style or choosing popular labels. There is no reason to specifically avoid labels, but those labels must actually fit a man's body properly and this is rarely the case due to batch manufacturing processes and quick turnaround times.

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3405 Breckenridge Ln Louisville, KY 40220 (502) 822-0095 Whether you want fabulous hair extensions, a stylish cut, professional color, or help styling your natural hair, All Phases has a stylist for you!

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HAS YOUR TATTOO EXPIRED?

By BPY DEC16/JAN17

According to a recent survey, nine out of 10 people with a tattoo have considered removing it at one time or another. While the reasons for removal vary, the increasing options available for tattoo removal are transforming the nature of tattoos from symbols of permanence to designs with a sell­by date. In a day and age when tattoos are more and more socially acceptable, even considered works of art, why are so many considering removal? Syneron Candela, the makers of PicoWay, a leading laser treatment that removes tattoos with less pain and fewer treatments, commissioned the survey which took a closer look at the motivations behind tattoo removal.

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They want more!

The decision to remove a tattoo doesn't necessarily reflect a change of heart about having a tattoo.

In fact, 83 percent of people who have removed a tattoo said they are considering getting a new one, sometimes in the very same place where they just had one removed, while only 8 percent said they would never get another tattoo. Additionally, the majority of tattoo removers were not swayed to remove their design for professional reasons, contrary to popular belief. Only 16 percent of tattoo removers attributed their decision to their professional lives and workplace environment, while an additional 5 percent of those contemplating removal saw their career goals as a deciding factor.

Both tattoo removers (18 percent) and people with tattoos considering removal (29 percent) said a faded tattoo was the main reason to contemplate or complete tattoo removal procedures. So turns out, many just want a better tattoo!

It's only temporary.

Compared to previous generations, today's youth see tattoos as less permanent based on the availability and advancements seen in the removal processes, like the PicoWay laser, which shatters the ink into small particles to clear the tattoo faster than other devices. In fact, the majority of people who removed a tattoo received their first tattoo at a young age. While the average age of survey respondents got their first tattoo before they were 35, 61 percent of removers were between the ages of 18 and 24, compared to only 9 percent between the ages of 35 and 49. Women made up 62 percent of removers who got their first tattoo before age 25. With increased access to tattoo removal devices like PicoWay, people with tattoos can conveniently remove their design if they grow tired of it over time. And, nine out of 10 tattoo removers noted that they enjoyed having the option to remove their tattoo.

A pain in the butt, neck, arm, chest and back.

While tattoo removal has increased over recent years, the decision to remove a tattoo takes time. In fact, 76 percent of tattoo removers waited over a year before beginning the tattoo removal process.

Although a variety of reasons contribute to a person's decision to remove a tattoo, pain and cost are two of the biggest factors that delay the tattoo removal process. The survey also found that 58 percent of people considering tattoo removal said cost was one of the main barriers they faced when considering treatment, while 45 percent of people regarded pain as their biggest hesitation. After removing a tattoo, however, seven out of eight people said their perception of the removal process was that it would be more painful than what they actually experienced.

So you've decided you're over it.

Good news, if you are interested in tattoo removal, options exist that are effective, less painful and cheaper than many believe. PicoWay removes tattoos in fewer sessions than other removal options due to its advanced technology, making it less painful and more cost­effective compared to alternative and competitive options. PicoWay's picosecond laser allows for the comprehensive removal and treatment of all colors of tattoos, including blue, green and yellow, and can safely treat all skin types.

Want to learn more? Visit www.picowaylaser.com to find a physician in your area and see if treatment is right for you.

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3 WAYS TO REVAMP YOUR WINTER SKINCARE REGIMEN

By BPT

DEC16/JAN17

Actress Teresa Palmer, celebrity spokesperson for Artistry by Amway

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Smart skincare is essential year-round to

Moisturize at least twice daily. In the morning,

maintain healthy, youthful looking skin.

moisturizers are the perfect base for your

During the colder months, it becomes

makeup to avoid flaky skin while you're out

especially critical as temperatures, humidity

and about. Complement it with nourishing

and air quality are in flux - not to mention

foundations for smooth, flawless coverage, and

your calendar, which is sure to be packed with

toss a compact foundation with moisturizer in

seasonal festivities.

your bag to reapply on the go.

By upgrading your skincare regimen this

For intensive hydration, consider denser

winter, you can better protect your skin

moisturizing creams like Artistry Supreme LX

through dry conditions and maintain a healthy

Regenerating Cream and Eye Cream, which

glow between your daily activities and holiday

also have anti-aging benefits. "These formulas

happenings. Whether you're getting glam for a

contain multi-phase technology to replenish,

gathering, hitting the ski slopes or holiday

energize, repair and protect skin so it looks and

shopping for that special someone, taking care

performs more like it did when it was

of your skin is key to looking and feeling your

younger," says Dr. Sumita Butani, global

best!

product innovation lead for Artistry by Amway. "Using moisturizers with an added

Shine with refined, smoothed skin.

anti-aging effect from powerful ingredients like gardenia grandiflora stem cell extract is

The secret to maintaining healthy looking,

particularly crucial in dry weather, when your

dewy skin is to find skincare products that

skin is more susceptible to dullness and

help refine the appearance of pores. While

dryness."

cold air visibly shrinks pores, lower humidity levels can actually increase excess oil

If moisturizing creams feel too heavy on your

production and cause irritated, clogged pores.

skin during the day, opt for a lotion for a light and refreshing boost. Then, as you're

When choosing your skincare products, look

unwinding at night, reapplying moisturizers

for those designed to retexturize your skin.

after removing makeup and cleansing is a great

Formulas with scientifically proven

way to revitalize the skin for the day ahead. It's

ingredients like oat extract help exfoliate the

like giving your skin a big glass of water!

skin to unclog pores, while lentil seed extract, which is high in antioxidants, can reduce the

Of course, don't forget to drink water as well.

appearance of pores. Additionally, java tea

Eight 8-ounce glasses, which equals about two

extract is known for its oil control properties.

liters, gives your skin a refreshing reservoir.

Such ingredients are used in products like

Coffee, tea and soda have a diuretic effect that

Artistry Advanced Skin Refinisher, which is a

counteracts hydration, so try to limit your

great addition for your skincare regimen.

intake of those beverages.

Always remember to moisturize skin and stay

Indulge once in a while, inside and out.

hydrated.

In addition to your daily skincare regimen, This goes for every climate and season, as

pick a day or two each week to pamper your

skin cells require water to stay healthy and

skin even further with a revitalizing mineral-

resist environmental damage. In the winter,

based mask or peel. Try moisturizing masks

harsher climates often see lower humidity,

packed with hydrolipids to lock in moisture,

which requires extra hydrating skincare for

and soothing fragrances, like cucumber and

defense.

lavender, for a full, relaxing experience.

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3 ways to revamp your winter skincare regimen

Every now and then, take time to truly selfindulge, such as by making yourself a cup of herbal tea, soaking in a hot bath or diving into that book you've put on hold.

"The holidays are all about focusing on quality time with family and friends, but it's also so important to invest energy into my own physical and emotional wellness so I can feel my best," says Amway Independent Business Owner Carrie Bohlig. "I practice good self-care by keeping on top of my skincare regimen and making time for my at-home spa treatment using Artistry Renewing Peel. I also hit the gym, get outside and eat a well-rounded diet so I can really make the most of special holiday time with my loved ones!"

By taking care of yourself from the inside out and investing in high quality skincare, you'll be able to feel and look great as you enjoy the winter months and make memories to cherish.

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BY BPT

4

BPT

Fabulous fall hair in 4 simple steps DEC16/JAN17

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The weather changes associated with chillier seasons can wreak havoc on hair. As leaves turn and flakes begin to fall, there's no need to worry about fly-aways, dry strands and lifeless locks.

These five simple tips from Suave Professionals Celebrity Hairstylist Leonardo Rocco will help you keep your hair looking like a million bucks throughout autumn, all while staying on budget.

1. Trim split ends

After a summer full of sun and fun, your locks are probably due for a cut. Schedule a quick trim to get rid of split ends for a fresh, clean look heading into fall and winter.

2. Heal with moisture

Help repair yesterday's damage while protecting it against weather woes with a moisturizing shampoo and conditioner treatment. The trick is to use products that enrich hair without weighing it down. Rocco recommends the Suave Professionals Coconut Oil Infusion Damage Repair Shampoo & Conditioner that provides weightless moisture for luscious, healthy-looking hair that visibly repairs damage in just three uses.

3. Block breakage

Chilly weather and additional styling steps can stress the hair's cuticle and put locks at risk of breakage. To protect strands, add a nutrient-dense serum to your hair-care routine. Rocco recommends Suave Professionals Biotin Infusion Anti-Breakage Serum which wraps each strand in a protective seal for advanced breakage defense. Infused with B7 Biotin, a vitamin known for superior hair-strengthening benefits, hair becomes 20 times stronger compared to hair treated with nonconditioning shampoo.

4. Style with volume

Hair-styling routines come full force in the fall, meaning you're probably reaching for your dryer and curling iron daily. This is the ideal time to switch to products that protect hair without adding extra weight. Start with Suave Professionals Luxe Style Infusion Volumizing Weightless Blow Dry Spray that's heat activated to give hair volume and body for up to 24 hours. Then, try the Suave Professionals Luxe Style Infusion Curl Defining Gel Serum, which offers the conditioning properties of a serum and the hold of a gel for soft, for defined curls from morning to midnight.

Now, crisp days and chilly nights don't mean sacrificing fabulous hair. To learn more affordable haircare tips,visit Facebook.com/SuaveBeauty or Pinterest.com/SuaveBeauty.

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HEALTH DEC16/JAN17

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WHAT YOU STILL DON'T KNOW ABOUT BREAST CANCER Contributed by: BPT

Members of the Ford Warriors in Pink 2016 Models of Courage program celebrate their dedication to helping create #MoreGoodDays for those fighting breast cancer in their community.

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The topic of breast cancer can feel familiar ­ from October walks to pink ribbons, Americans know breast cancer.

That is, until you or a loved one is diagnosed.

Suddenly, breast cancer moves from a topic that feels championed to a topic that is entirely too new, too unknown and too fresh. Suddenly, there is not enough information or resources to help a family cope.

Nearly all Americans are aware that breast cancer poses a serious health threat to both women and men, but despite the vast awareness, many don't know what it really means to fight this disease. According to a recent study conducted by Ford's breast cancer awareness initiative, Warriors in Pink, more than 40 percent of Americans are unfamiliar with the day­to­day challenges patients face while in treatment, and even more, nearly 75 percent admit that they are unsure how to best support patients.

Loved ones not knowing how to help makes a difference because family and friends are proven to be patients' greatest resources for getting through treatment. Supporters may not know where to start in providing support, feeling that the issues facing patients are too big for them to solve. But what you still don't know about breast cancer is that the little things matter more than ever. In fact, the ability to maintain day­ to­day routines during treatment is one of breast cancer patients' top concerns ­ second only to life expectancy.

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"In terms of the day­to­day, it's those tasks that were hardest for me," says breast cancer survivor, Jenn Nudelman. "So my friends and family just came and did things. They didn't give me a choice. A lot of times people reach out and say, 'What can I do?' But I'm not a person who asks for help. It was those friends who didn't even ask, just acted, that I really shared the journey with."

The key to care and being able to "just act" is being familiar with what types of support patients need most.

When asked what type of support that is, patients report needing the most help with daily activities like household chores, errands and meal preparation while undergoing treatment.

"People brought meals to me," says survivor Lisa Hedenstrom, "and my husband organized a lot of the logistics ­ taking me to appointments and helping me organize those appointments. Family and friends would come help with tasks for me, too. Because of them, I didn't have to worry about grocery shopping or other types of tiring daily chores."

Another survivor, Lori Redunski, could relate. "My husband hired a cleaning crew to come in and my kids would come home and see the lines in the carpet, smell the cleanser and feel comfortable in their home. It made our life so much easier," she says.

These daily tasks are often overlooked, but every action taken to help patients to focus on their health and fighting this disease makes a difference.

"There are missing things that people don't think about," says survivor Heidi Floyd. "For example, if you need your side walk shoveled because of the snow, your lawn mowed or your pets cared for. Who has energy to walk their dog when they're doing eight or nine hours of chemo or daily radiation?"

While help with these daily tasks undeniably lessens the burden on breast cancer patients, it's important to remember that emotional care is also vital for those going through treatment.

"Through it all, you need at least one supporter who is genuinely there to do just that, to support you; to pray with you and to make you laugh," says survivor Deborah Hayes. "Amidst trying to be strong throughout treatment and recovery, and making sure that everything in your personal life still gets accomplished, one really does need that supportive friend or group to share your innermost feelings."

To empower friends and family to take action and support the breast cancer patients in their lives, Ford Warriors in Pink offers free support services that make it easy to respond to their greatest needs ­ including cleaning services, meal kit deliveries, alternative hospital wear, online scheduling tools and more.

These resources, available on their website at www.fordcares.com, allow loved ones who don't know how to help to simply click and "just act" ­ without being asked. Additionally, the site offers tips and ideas on how to help patients have more good days during their journey.

"I was blessed with a great family and friends that were there to bring me support," Redunski says. "But when people don't have that support, they really need to feel comfortable with the resources that are available to them ­ whether through their doctors or online."

Take the time to learn how you can make the little things add up to a supportive journey for the breast cancer patients in your life.

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Website: ASkinLovingExperience.Com Email:ASkinLovingExperience@gmail.com FaceBook: Body by Miriam Be Instagram: Body by Miriam Be Twitter: Body by Miriam Be CKW DEC16/JAN17

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.Every year in the U.S., there are more colds than people.

Annually, nearly 320 million Americans catch 1 billion colds,

Special Report!

according to the U.S. National Library of Medicine. Seven in 10 people will turn to over-the-counter (OTC) medicines to help them feel better - and many of these medicines may

Your family's guide to cold and

contain acetaminophen.

In fact, acetaminophen is one of the most commonly used drug ingredients to reduce pain and fever, found in more than 600 OTC and prescription (Rx) medicines. When used as directed, it is safe and effective. However, taking more than the maximum daily dose (4,000 milligrams) is an overdose, and can lead to liver damage.

flu season By:Â BPT DEC16/JAN17

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! ! ! !

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h

h Oh

"Family members play an important role as caregivers when administering medicines safely," says Mark Gibbons, director of programs and operations at Caregiver Action Network, a member of the Acetaminophen Awareness Coalition (AAC). "It's important to double check all medicine labels to be sure you're not accidentally doubling up on acetaminophen."

Each year, acetaminophen overdose causes about 26,000 hospitalizations. It's important to know the dose that is right for you and your loved ones. With the arrival of cold and flu season, the AAC's Know Your Dose campaign offers some helpful tips for preventing illness and safe medicine guidelines if you do get sick.

Preventing illness

You can do a lot to protect yourself and your family from getting sick, including:

* Get vaccinated for the flu. It's the best way to minimize the chance you'll get the flu and spread it to others. Even if you got a flu shot last year, you need to get one this year, too. Each year's shot is different, specifically designed to prevent the strain of flu expected to be most prevalent this year. The Centers for Disease Control and Prevention recommend anyone 6 months and older get vaccinated.

* Be diligent about washing your hands regularly. Each time you wash, scrub for at least 20 seconds - about how long it would take to run through two renditions of "Happy Birthday."

* Avoid actions that spread germs, like touching your face, especially the eyes, nose and mouth. If you do get sick, stay home from school or work to avoid spreading germs to others.

* Maintain good health habits, including getting plenty of sleep, exercising regularly, drinking plenty of fluids and eating nutritious food. All these actions help build your immune system.

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Know your dose

If you or a family member does fall ill, you may decide to treat symptoms with medicine, which might contain acetaminophen. To ensure you're using acetaminophen safely, follow these steps:

* Always read the label on any medicine you take. Be sure you understand and follow the dosing instructions.

* Know if your medicine contains acetaminophen. It's important to know which of the medicines you're taking contain acetaminophen so you can ensure you're not taking too much.

* Take only one medicine that contains acetaminophen at a time. Taking more than one medicine that contains acetaminophen could put you at risk for exceeding the maximum daily dose.

If you have questions about an OTC or prescription medicine that you're taking, talk to a healthcare provider.

To learn more, visit KnowYourDose.org and follow @KnowYourDose on Twitter.

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3 SIMPLE WAYS MEN CAN

IMPROVE THEIR HEALTH

By BPT

DEC16/JAN17

ll Men don't have the best track record when it comes to taking care of themselves. It's safe to say we all know someone who is just plain stubborn about going to the doctor. Even if they exhibit clear symptoms that should be checked out, say wheezing, chronic fatigue or worse, it can be a challenge to get them to seek medical help.

Of course, not all men are like this. In fact, as a whole, men have been getting better about taking care of themselves, according to new data gathered by the American Academy of Family Physicians.

"Men have begun paying more attention to their health and acting to maintain good health," says Wanda Filer, MD, MBA, president of the AAFP and a practicing family physician. "They are getting physical exams, increasing their exercise activity, and getting their health care from their regular doctor."

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With this encouraging news, it's important to remember that men's health is still a big concern. By keeping the following three points in mind, you can help yourself, or a loved one, lead a longer and healthier life.

Health care is preventive, too.

It's a common misconception that you go to the doctor only when you're sick or not feeling well.

So, what's the most common barrier that prevents men from seeing a doctor?

Answer: themselves. According to a 2016 survey conducted by Harris Poll on behalf of the AAFP, 31 percent of men wait until they feel extremely sick before seeing a doctor, and 21 percent say they have no reason to go to a doctor when feeling healthy.

As Filer says, "Not feeling sick is not necessarily the same as being healthy."

Early detection and preventive care are two of the most important ways to maintain health and prevent potential health concerns from becoming major problems.

Step away from the screen.

Though more men exercise in 2016 than they did in the AAFP's 2007 survey (80 percent vs 74 percent), many men still spend a considerable amount of time looking at screens.

In the 2016 online survey of 916 men across the country, the AAFP found that men spend, on average, about 20 hours each week working at a computer and 19 hours in front of a television.

While it's nearly impossible to avoid screens in this day and age, men should be motivated to take on more physical and active hobbies that can reduce stress and improve their physical health.

Develop a relationship with a family physician.

An important step men can take to ensure they receive regular checkups and preventive care is to regularly visit a family physician. Nearly eight in 10 men (79 percent) have a regular doctor or health care professional they see when they are sick or want medical advice, however, a family physician not only treats the whole person, but the whole family. This is because an individual's health should be a concern for the entire family.

The value of a family physician is that they perform routine checkups, immunizations and screenings. They can also treat chronic illnesses such as high blood pressure, asthma, arthritis and depression.

"If more men develop ongoing relationships with their family physician, their perception of good health is more likely to become reality," said Dr. Filer.

To learn more about men's health, visit www.familydoctor.org.

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To learn more about the 2007 & 2016 surveys, visit www.aafp.org/menshealth.

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CONTRIBUTED BY : BPT

4 creative ways totackle rising

health care costs when planning for retirement DEC16/JAN17

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No matter how hard you worked or how much you saved, the sad reality of today's economic landscape is that the rising cost of health care can quickly eat away at your retirement fund.

Health care expenses have inflated to the point that the average American couple over the age of 65 will pay $240,000 in medical bills, according to AARP. When paired with the sobering statistic that roughly a third of Americans over 65 rely entirely on Social Security for their retirement income, these findings underline an urgent problem that needs to be addressed.

Rather than wait for Washington or the health care industry to come up with a solution, many are taking a proactive approach and tackling the problem head on. Often, they succeed through some surprising and unconventional strategies. Make sure to always talk to your trusted financial advisor or other professionals before taking any action, but here are four creative ways you can tackle rising health care costs in your retirement years.

Maximize your social security benefits. It might be tempting to start claiming your benefits as soon as you're eligible, but if you can, wait. The longer you wait, the more you and your spouse will be paid.

Especially if you're currently healthy, try to defer your benefits until you're 70. If you do, your payments will increase by as much as 75 percent. This will put you in a good position to meet any unexpected costs in the future.

Sell your life insurance. Just like stocks and bonds, a life insurance policy is an investment. Periodically, you should review your policy to see whether or not it's still needed. If your medical bills have gotten too high or you can no longer afford to pay the premiums, consider selling your life insurance policy through a life settlement. Essentially, you sell your policy to an investor who usually pays seven to eight times as much as the cash value of the policy. For many, this can be a quick way to relieve financial strain and deal with health care bills.

Consider a reverse mortgage. This is a loan available to homeowners that allows them to convert part of the equity in their homes into cash. The loan is called a "reverse mortgage" because instead of making monthly payments to a lender, as with a traditional mortgage, the lender makes payments to the borrower. The borrower is not required to pay back the loan until the home is sold or otherwise vacated.

Buy long term care insurance early. The costs of living in a nursing home or hiring a home caretaker can be staggering. Long term health insurance can be cost prohibitive, and for many healthy individuals, it's hard to imagine a time when they will be in a situation when they will need full or assisted care. This can make it hard for them to justify paying the premiums. But if you start during your early to mid-50s, you can buy in at a lower rate and defray the expenses that you might not be able to afford.

Of all these, many people don't realize that selling their life insurance is a viable option. In fact, 90 percent of seniors who allowed their policies to lapse without knowing that selling their life insurance was an option, would have considered selling if someone had told them about it. To learn more if this is right for you, visit www.lisa.org.

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4 SIMPLE STEPS TOWARD BETTER HEART HEALTH

By BPT

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A single choice doesn't matter most of the time. Having dessert one night, taking a walk on another and deciding to skip an outing with friends aren't life changing choices. A daily choice is small, like a pebble. But like pebbles, when you keep reaching for the same choices, they can amass into something significant.

If you want to improve your heart health, science tells us that making simple lifestyle changes can make a huge difference. And better heart health is undoubtedly on the minds of many Americans. One in three adults live with one or more types of cardiovascular disease, according a review published in the journal Circulation. Over time, changes in the heart and blood vessels can lead to a host of devastating problems, including heart attack, heart failure and stroke.

But the good news is you can make some lifestyle changes to reduce your risk and make yourself healthier. The effort doesn't have to be perfect and you don't need to sign up for an expensive complicated plan. If you make a commitment to reach for healthy choices more often than the alternatives, you and your doctor will start to see a difference. Here are four tips to get there.

Don't chase diet fads: Stick with a Mediterranean-based diet, which is based on simple, whole, healthy foods, like fruits, vegetables, beans, nuts, olive oil and fish. The upside is the Mediterranean diet checks off many boxes in terms of achieving better health. It promotes heart and brain health, weight loss, cancer prevention, and diabetes prevention and control. Recent research also shows it can reduce the risk of stroke. In 2013, a study in the New England Journal of Medicine said switching to a Mediterranean diet can prevent 30 percent of heart attacks, strokes and heart disease deaths in high risk people.

Get more exercise: The recommendations are very simple here. The Surgeon General recommends 2.5 hours of moderate intensity each week for good heart health. That's just over 20 minutes a day. While some people love the idea of getting super fit with an intense program, the truth is that all it takes is simple changes. Visit your doctor to find out what is safe for you, and make a list of activities you enjoy doing, whether it's walking in the woods or taking a leisurely bike ride. Then make a plan to make these outings a part of your routine.

Find a friend: This surprising but true tip has some truth. Seeking companionship, whether it's through an outing with a friend, joining a club or attending a family member's school function can add up to good heart health. Without community and companionship, depression is more likely to set in, which is linked to higher rates of heart disease.

Though it may be easier and tempting to stay in, especially during cold weather, choosing companionship can be positive for heart health.

Be informed: When it comes to your body, knowledge empowers you to make decisions to improve your health. Consult with your doctor, so you can make that targeted plan to improve your health. In addition to knowing your blood sugar, blood pressure, weight and cholesterol, consider adding vascular screening to the list. This screening looks for fatty buildup in the arteries, which can lead to serious conditions such as stroke, peripheral vascular disease and carotid artery stenosis.

Yet, many people are missing out on an important opportunity to be informed about their artery health, because vascular screenings are not typically covered by insurance. Luckily, there's an affordable way for you to know your risk. Life Line Screening performs affordable testing in community settings throughout the country. The process is simple, safe and convenient, you will get your own results pack that you can review and bring to your doctor. In addition, you can sign up for a newsletter delivered to your inbox containing up-to-date, research-backed tips to help you maintain your health.

To find out when a Life Line screening clinic may be scheduled in your area, visit www.lifelinescreening.com or call (877) 754-9631.

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A FOUR-POINT PLAN FOR JOINT HEALTH BPT

Keep on cruising with a regular maintenance schedule for your joints

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Whether it's a brand-new Bentley or a classic 1970 Mustang, most people have a car they dream about. If they're lucky enough to own it someday, you better believe they're going to take care of it. Regular maintenance is an essential part of keeping a vehicle in tip-top shape. The same is true of the human body, particularly the joints.

"Prevention is the only thing that actually prolongs the health of your joints, similar to the care of a machine," says Matt Johnson, health and performance expert and president of On Target Living. "If you want something to last as long as possible, and to cost as little as possible over the long run, you have to do maintenance, checkups, and change the oil. Taking care of your body is no different. If you do, your joints can last until you're 80, 90, or even 100 without tendon or ligament issues."

Johnson notes that joint issues are some of the most common concerns he sees in his practice. These issues can happen at any age, although many start to manifest between the ages of 40 and 50, after years of wear and tear cause pain and inflammation.

Johnson's mantra: If you take care of the body it will take care of you. To help people of any age maintain joint health, he provides this four-point joint maintenance plan.

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1. Rest The first part of healing the joints is to rest the joints. Massage, meditation, light yoga, stretching, and cool baths are great ways to rest the joints. Additionally, quality sleep each night is essential. (Quick tip: Take an epsom salt bath once a week.)

2. Healing Nutrients Studies show that omega-3 fats can help support joint health by limiting inflammation after exercise and boosting hormones that help the body heal. Take a daily, high-quality omega-3 supplement like Nordic Naturals that has been thirdparty tested for purity, and is known for its great, non-fishy taste.

3. Superfoods Superfood herbs and spices help the body get maximum nutrients in minimal amounts. For example, curcumin and bromelain are both great for helping joint pain and repair. Remember, limited processing of the product is ideal for optimal absorption.

4. Exercise and body alignment You can't have optimal joint function if the body is out of alignment. There are five key joint checkpoints: ankle, knee, hip, shoulder and neck. This is where you start to achieve perfect posture, after which you can focus on strengthening the large muscles.

"The best age is always now," says Johnson. "Start as soon as possible and think about it like you take care of a car or nice jewelry. Joints are meant to last as long as you live. The key is to take care of them with quality nutrition, normal exercise, and adequate rest."

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AN EASY WAY TO SAVE ON YOUR HEALTHCA RE IN 2017 BPT

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If you're like most people, there are a few times a year when you sit down to review your expenses - your cable bill, entertainment expenses and grocery receipts, for example - and try to figure out where you and your family can save money.

One item you should consider is your healthcare costs in 2017. Since the fall season marks the beginning of the annual open enrollment period for employees, now is the perfect time to sign up for a new health benefit plan or make changes to your current plan.

Offered as part of those benefits, Health Savings Accounts (HSAs) and Flexible Spending Accounts (FSAs) are two simple ways for people to save money in the New Year. An FSA, which is provided by your employer, allows you to save funds for eligible healthcare expenses. An HSA - which you can obtain on your own or through your employer - is a tax-advantaged savings account that allows you to set aside money to cover medical expenses throughout your lifetime.

A major advantage of both accounts is that individuals may use the full amount of their pre-tax dollars toward the care you and your family may need; employees who enroll in an FSA can contribute a portion of their salary pre-tax to pay for qualified medical or dependent care expenses, while an HSA helps individuals with qualifying high-deductible health plans pay for current and future medical expenses.

The number of HSA accounts has risen to 18.2 million in 2016, a 25 percent increase since 2015, according to Devenir Research. In addition, according to the 2016 Flexible Spending Account and Health Savings Account Consumer Research study commissioned by Visa and conducted by C+R Research, 90 percent of FSA users agree that saving money, since contributions are pre-tax, tops their list of reasons for having an FSA. In fact, 40 percent of FSA users claim they would cut back on their medical expenses if they didn't have an FSA.

The study also finds that an FSA with no carryover option represents an important barrier to adoption amongst employees, who fear losing their unused dollars at the end of the plan year. 60 percent of non-FSA users noted they would sign up for this benefit if their employer offered the option to carryover up to $500 of their unused health FSA balances remaining at the end of the plan year.

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One of the most convenient ways to access funds in an HSA or FSA is with a Visa Healthcare Card, which allows employees to use funds in their HSA or FSA to pay for qualified medical expenses wherever Visa debit cards are accepted, making it easy to pay for expenses such as:

*Copays and deductibles

*Prescriptions

*Dentist visits: Cleanings, orthodontia, dentures

*Exams: Physicals, dermatologist

*Vision care, including exams, new glasses, LASIK

*Hearing exams and aids

*Medical equipment such as blood pressure monitors, thermometers

*Smoking cessation programs

For added convenience, most pharmacies, grocery stores and other retailers that sell healthcare products have the capability to distinguish between covered items and non-covered items when you pay for them, so you don't have to wonder whether something is covered or not.

By using a Visa Healthcare Card at these locations, you no longer have to pay out-of-pocket and then submit receipts to be reimbursed for your medical expenses, saving you time and money!

There's a reason why 78 percent of FSA users surveyed report having an FSA card and why 52 percent of HSA owners surveyed say they use a debit card linked to their HSA to pay for their medical expenses, as the 2016 Flexible Spending Account and Health Savings Account Consumer Research study commissioned by Visa and conducted by C+R Research found. As you review your options this open enrollment season, ask your employer if they offer an HSA or FSA with a Visa Healthcare Card to provide easy access to your funds. To learn more, visit www.visahealthcare.com.

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ARE YOU READY FOR FLU SEASON? ARE YOU READY FOR FLU SEASON? HELP PROTECT YOU AND YOUR LOVED ONES BY GETTING VACCINATED BPT

Fever, chills, fatigue, body aches, sore throat and headache - these are just a few of the common symptoms of seasonal influenza, also known as the flu.

While you may think you can weather the storm, the flu can be a major health concern for you and your family, especially for children and the elderly.

The flu is a highly contagious infectious disease caused by influenza viruses that attack the nose, throat and lungs. Unlike many other viral respiratory infections, such as the common cold, flu symptoms vary from mild respiratory illness to severe complications, hospitalization and in some cases death. An average of 200,000 people are hospitalized due to flu complications in the U.S. each year. To reduce illness and potential death resulting from the flu, the U.S. Centers for Disease Control and Prevention (CDC) encourages annual vaccination for everyone aged 6 months and older.

Despite strong recommendations for everyone in the U.S. 6 months of age and older to be vaccinated against the flu every year, fewer than half of eligible people did so in the 2014-2015 season. This includes children, the group with the highest incidence during community outbreaks," said Kim Tran, MS, PharmD, pharmacist, PillPack, Inc. "Even healthy people are at risk - they should be vaccinated to help protect themselves and to prevent transmission to others." "

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Due to the variety of factors that can determine a person's suitability for a vaccine, including age, health and allergies, different flu vaccines are approved for use in different populations of people. In particular, quadrivalent vaccines, which help protect against four strains of the flu, approved for both children and adults aim to broaden flu coverage.

The traditional seasonal influenza vaccine is a trivalent formula consisting of two strains of influenza A viruses and a single strain of influenza B virus. Although there are two very different lineages of B viruses that both circulate during most seasons, experts are limited to choosing only one of the B virus strains for inclusion in the trivalent vaccine. The use of a quadrivalent influenza vaccine may now provide protection against both B lineages, which may provide broader protection against circulating flu viruses. In addition, studies have shown that seasonal flu vaccines made to protect against four flu viruses have a safety profile similar to vaccines made to protect against three viruses.

Most healthy adults may be able to infect other people with the flu beginning one day before symptoms develop and up to seven days after becoming sick. Some people can even be infected with the flu and spread the virus to others without having any symptoms. While the best way to help prevent the flu is to get a flu shot every year, you should also take everyday precautions against the spread of germs. Wash your hands often with soap and water, cover your nose and mouth with a tissue when you cough or sneeze and try to avoid close contact with sick people.

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You could protect yourself and your family against the inconvenient and potentially life­ threatening complications of the flu by simply getting vaccinated. For additional resources regarding what is best suited for you, please visit www.whatsyourfluplan.com.

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DESPITE STRIDES AGAINST ALL CANCERS, LIVER CANCER RATES ON THE RISE

By BPT

FROM 1991 TO 2012, THE RATE OF CANCER DEATHS DECLINED ABOUT 23 PERCENT. DEC16/JAN17

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More people are surviving cancer, according to the American Cancer Society (ACS). From 1991 to 2012, the rate of cancer deaths declined about 23 percent. Despite that progress, one type of cancer has actually become more common ­ liver cancer. New cases have tripled in the past 36 years and death rates also increased during this period. From 2003 to 2012, death rates increased by 2.7 percent per year. In 2016, the ACS estimates more than 39,000 new cases will be diagnosed and over 27,000 people will die from liver cancer.

What's driving the increase in liver cancer when so many other types of cancer are declining? Multiple factors could be in play, says Thomas F. Nealon III, national board chair and CEO of the American Liver Foundation (ALF).

"Decreased tobacco use, as well as improvements in detection and treatment, is thought to have contributed to the overall decline in cancer death rates," Nealon notes. "However, researchers have found an increase in heavy drinking and binge drinking in some areas of the country. Other significant liver cancer risk factors such as obesity and hepatitis have also increased."

Know the risk factors Education, increased awareness and early detection have helped drive decreases in some of the most common forms of cancer, including breast, colorectal and prostate cancers. Among other advocacy and research organizations, ALF and Bayer hope to achieve the same success with efforts to boost awareness of liver cancer.

Other risk factors include: * Exposure to arsenic in drinking water ­ Naturally occurring arsenic can contaminate drinking water and affect the liver. * Being of a certain ethnicity ­ Asian Americans and Pacific Islanders have the highest liver cancer rates in the U.S. * Steroid use ­ Anabolic steroids may increase cancer risks. * Travel ­ People may be exposed to Hepatitis B while traveling in countries where the disease is common.

Know the symptoms

"It's important for people to learn about liver cancer risks, the value of early detection and liver cancer treatment options," Nealon says. "Our Are You At Risk? campaign aims to provide actionable information in the fight against liver cancer."

Liver cancer can be difficult to detect in its earliest, most treatable stages, so it's important to be aware of liver cancer risk factors and what you can do to reduce your risks. It may be possible to reduce liver cancer risks by limiting alcohol consumption, eating a healthy diet, controlling weight and protecting against Hepatitis B and C. These are the most common risk factors thought to contribute to liver cancer, along with family history.

Only a doctor can diagnose liver cancer, but it's important to be aware of possible symptoms. Liver cancer signs often don't appear until later stages, but talking to a doctor at the first sign of a problem could aid in earlier detection.

Common liver cancer symptoms include: * Fatigue * Loss of appetite and feeling full too quickly after eating very little * Nausea and vomiting * Unplanned weight loss * Pain in the abdomen or right shoulder blade * Fluid buildup or swelling in the abdomen * Jaundice "As with many forms of cancer, early detection can make a difference in treating liver cancer," Nealon says. "Being aware of risk factors and symptoms could help people get diagnosed and begin potentially life­saving treatment much sooner."

To learn more about liver cancer, visit the ALF website (www.liverfoundation.org/livercancer).

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Don't let sports injuries sideline young athletes: PHYSICIAN ANESTHESIOLOGISTS SPECIALIZING IN PAIN MEDICINE CAN HELP

BY BPT AND TEAM DEC16/JAN17

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wheTreating the pain If your child complains of pain after playing sports, don't shrug it off. If the problem seems relatively minor, such as a sore muscle, icing and resting for a day or two makes sense. If the pain doesn't get better or is more serious, see a physician who specializes in pain medicine, such as a physician anesthesiologist. Here are some things to keep in mind:

Whether a child chooses baseball, swimming, soccer or gymnastics, playing sports is as American as apple pie. More than 60 million American kids age 6 to 18 participate in organized athletics. But along with playing sports often come injuries ­ and pain.

From pulled muscles to concussions, sports­related injuries are common in young athletes, sending more than 2.6 million children to the emergency room every year. Don't let your child become a statistic.

"Now that kids are back in school and fall sports are well underway, there are many things parents can do to help their children avoid getting hurt while still enjoying sports," says Anita Gupta, D.O., Pharm.D., a member of the American Society of Anesthesiologists (ASA) Committee on Pain Medicine. "And if they do get injured, it's also important to address the pain effectively."

Common injuries in young athletes include knee pain from football or soccer, and shoulder problems from swimming and pitching in baseball and softball. Physician anesthesiologists who specialize in pain medicine note help is available if your child sustains a sports­related injury and also recommend things to do to prevent future injuries.

Avoid use of opioids when possible. Opioids should rarely be prescribed for young athletes and if they are, they should be taken for no more than three days. Opioids should only be used to treat severe pain under the close supervision of a physician.

Instead, start with RICE therapy ­ rest, ice, compression and elevation ­ and nonsteroidal anti­ inflammatory drugs such as aspirin or ibuprofen.

When it comes to opioids, there are real risks to use, including: * Addiction: Opioids can cause a feeling of euphoria, making them highly addictive. Teens often become addicted to drugs by starting with prescription medications such as opioids. * Other negative effects: Opioids can make your child feel tired, lethargic and not alert, which can be especially dangerous for teenagers who drive. It can slow down your child's breathing, too.ther CIV vaccination is appropriate for your dog.

Combination therapy is best. The most effective way to treat pain is by combining various methods, called multi­modal therapy. Physician anesthesiologists who specialize in pain medicine often prescribe several methods to ease pain, including: * Physical therapy to increase range of motion and strengthen muscles. * Compression braces can support the injured joint (ankle, knee or elbow) and reduce swelling. * Interventional procedures such as nerve blocks. * Medications such as anti­inflammatories can reduce swelling. * Alternative therapies such as biofeedback, medication, massage and acupuncture.

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Try an ounce of prevention. Before your child puts on a uniform or takes the field, there are things you can do to head off injuries.

The best defense is a good offense. Many injuries can be avoided by ensuring your child is properly prepared to play the sport. * Stretching is vital to ensuring muscles are warmed up. * Using the right equipment can also reduce injuries. For example, it's important to wear the right shoes for the sport. * Seeking expertise from an athletic trainer ensures your child is using the right technique, and doesn't overdo it. * Encouraging your child to drink plenty of fluids to stay hydrated and rest before exhaustion sets in ­ which can increase the risk of injury. * Look down. Paying attention to the surface your child is playing on can make a big difference when it comes to injuries. * Playing fields should be well­maintained, not full of holes or ruts. * High impact sports should be performed on flooring made of special material that has some give or wood (example: basketball courts), not concrete. * Mix it up. Many kids often focus on one sport beginning at a young age. That means your child may use the same motion repeatedly (example: kicking a soccer ball with the same foot), increasing the risk for overuse injuries. Even if your child prefers that sport, suggest he or she mix it up with other activities so a variety of muscles are used.

"Pain medicine specialists such as physician anesthesiologists can fully assess the cause of the pain and recommend the most effective treatment to ease pain and get young athletes back in the game," Dr. Gupta says.

For more information about pain treatment and the importance of a pain medicine specialist, visit ASA's pain management page.

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r e c an c d ? a s e g n i Dr n e e r sc

HERE ARE TIPS ON HOW TO DEAL

By BPT

(For details, visit GetScreenedNow.org.)

DEC16/JAN17

You go in for your annual visit and it goes something like this: You get weighed and measured and prodded. You see your doctor and talk about your health, maybe get a prescription refill, and most likely a referral for a screening or lab test. You walk out with the best of intentions, but you never get that test done. Sound familiar?

Many of us don't love the idea of going in for a colonoscopy or mammogram, and even the idea of a needle stick might make some of us jittery. But when it comes to cancer screenings, those tests can mean the difference between a treatable ­ even curable ­ cancer, and one that's far tougher to beat.

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In recent years, there's been a trend towards evidence-based medicine - looking at the evidence and deciding what works and what doesn't.

The good news is that the medical evidence sometimes points to fewer tests. Here are some of the more significant changes you might notice at your next doctor visit, plus tips on how to make screenings easier on yourself.

What's new for women

If you're still getting annual mammograms, you might be able to have them less often. According to the United States Preventive Services Task Force (USPSTF), women at average risk of breast cancer need screening only every two years from ages 50 to 74. Everyone's situation is different, so talk to your doctor and together decide what's right for you.

Likewise, most women don't need once-a-year Pap tests. According to a 2012 change in guidelines, women ages 21 to 65 at average risk need this cervical cancer screening just once every three years. If you're 30 to 65, you can get a DNA test as well as a Pap, which lets you go five years between tests (if your doctor agrees). That said, you'll still want to go in for an annual wellness visit.

What's different for men

Not as much to report here, guys, but if your doctor is still ordering a prostate-specific antigen (PSA) test during your annual exam, you might want to talk about it. In 2012, the USPSTF recommended against routine PSA tests as a way to screen for prostate cancer. A high PSA level doesn't necessarily signal cancer, but could lead to unneeded treatments. While PSA test rates have been going down, a recent study found that around 40 percent of men over age 60 were still getting them.

The latest on colon screenings

If you're between 50 and 75, you probably know that you need regular colon cancer screenings. You have a growing number of options now, and they all generally involve a tradeoff between thoroughness and the length of time between screenings. In particular, more insurance companies have started to cover virtual colonoscopies (Medicare is a notable exception).

Unlike traditional colonoscopies that use a camera to look inside your colon, a virtual colonoscopy is basically a CT scan (these scans use a series of X-rays to create sharp images). Normal results on an old-style colonoscopy can often get you off the hook for 10 years; the virtual version needs to be repeated every five years.

There are also several simple lab tests that involve collecting a little stool at home and mailing it in to the lab. The newer FIT tests look at immune markers and are more sensitive than older ones. Depending on the test, these need to be done every one to three years.

How to get over your reluctance

If you're not a fan of getting tested, you're not alone. Millions of Americans aren't getting essential tests, and cancer screening rates are lowest among U.S. Latinos and Asians.

If cost is an issue, you might be happy to know that health plans under the Affordable Care Act must cover most preventive care at no cost to you (no co-pays, deductibles or coinsurance). If you have a plan that predates the 2010 law, your coverage may be different.

Here are a few simple ways you can make screenings easier for yourself.

* Ahead of your annual exam, check out which exams and preventive care are recommended for you by visiting GetScreenedNow.org, a collaboration between Stand Up To Cancer and Rally Health.

* Schedule your screenings and lab tests before you leave your primary care doctor's office.

* When picking a day and time, think of how you might feel. Depending on the test, pick time of day that works best for you.

* On the day of your appointment, take someone along (for some tests you'll be sedated so you'll definitely need a driver).

* Make sure you're as comfortable as possible. If you tend to get cold, bring a wrap or take socks.

* Before you leave, ask when you can expect your results so you're not conjuring up worst-case scenarios while you wait to hear back.

* Afterward, treat yourself to your favorite little indulgence - you've earned it. Go to a movie, get a pedicure, or have a piece of pie.

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IS YOUR TEEN IGNORING YOU OR IS IT HEARING LOSS?

By BPT DEC16/JAN17

We were all teenagers once. We let health warnings from parents and others wash over us like waves, noticed but forgotten almost as soon as they'd passed, because we figured we'd deal with them when we were older.

Unfortunately, the mistakes of youth can lead to long­term or permanent hearing damage much sooner than the average teen realizes.

Typical behavior or signs of a problem Does the following scenario seem familiar?

Sarah is making dinner when she hears her son, David, come home from high school.

She calls, "Hi, honey. Hope you had a good day. Dinner will be ready in a half­hour, OK?"

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"Huh? Yeah, hi," he says, and then heads upstairs.

About 40 minutes later the family is seated at the table and Sarah called to David twice. She sends her husband, Brian, to summon David.

Brian returns to the table, where Sarah says, "So? What's the holdup?"

"He says no one told him when dinner was going to be ready."

Sarah heaves a sigh. "I told him when he came home. He never pays attention anymore.

Teenagers!"

Like Brian and Sarah, most parents would assume their teen was just ignoring them. But the actual problem might be hearing loss, which is affecting more kids today than ever before.

One out of six teens has hearing loss

"According to a 2014 survey, approximately one in six teens showed hearing loss symptoms often or all of the time, and nearly nine in 10 engaged in activities that could place them at risk," says Donna Grant, Signia Active Kids & Teens program manager. Yet parents whose children always passed every school hearing assessment rarely consider the possibility they've begun losing their hearing.

Dangerous behaviors put kids' hearing at risk

More teens than ever regularly participate in behavior known to cause serious, and often permanent, hearing damage. Noise-induced hearing loss (NIHL) is the most common culprit.

Risk factors include:

* Listening to music through headphones or earbuds well in excess of 85 decibels (dB) for longer than 8 hours (the threshold past which damage begins to occur).

* Not using hearing protection - even cheap, over-the-counter foam earplugs - when attending loud events like rock concerts or fireworks. It's important they know how to wear the hearing protection correctly.

* Spending long hours at crowded parties surrounded by extremely loud music and shouted conversations.

* Exposure to potentially ototoxic (ear poisoning) substances like "vape" mist, nicotine, overthe-counter and illegal drugs and alcohol.

What parents need to understand - and help their kids grasp - is that once the delicate workings of the inner ear have been damaged they cannot be repaired. According to Dr. Grant, the fragile hair cells (stereocilia) of the inner ear are finite. Once some or all of them are lost, no currently available treatment can regenerate them. "That means the teen blasting music through earbuds for hours at a time daily can expect to lose hearing now or in the near future, and no matter how much they might come to regret their carelessness, there won't be any way to repair the damage done," Dr. Grant says.

So, don't brush off possible red flags of hearing damage off as typical teen problems. If you suspect hearing damage, schedule an appointment withK.your child's doctor to have their hearing DEC16/JAN17 CKW-THE CHEA WOOLFOLK MAGAZINE evaluated. If the physician agrees there is cause for concern, they will likely refer you to a

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It's kids' eye exam season: Tips for children's vision health

By BPT DEC16/JAN17

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By now, kids have settled into their school day routine, teachers know each student's abilities and potential, and you're feeling like you have a moment to catch a breath before the holidays arrive.

Then, an envelope comes home from school with a troubling surprise: your child is having difficulty seeing the white board in class. The school recommends a full eye exam.

"It's not uncommon for parents to be unaware their child is having vision issues, and children themselves may not realize it either," says Dr. Mark Jacquot, clinical director for LensCrafters Vision Care. "Kids use their eyes constantly in the classroom and on the playground. Problems often come to light during the first months of the school year, when children either have a vision screening in school or their teacher notices them struggling academically."

Between 15 to 20 percent of pre­school­age kids have a vision problem such as nearsightedness, lazy eye (2 to 5 percent), and 3 to 4 percent have a condition that causes the eyes to turn in or out, according to the Vision Council. However, two out of three kids start school without having had a comprehensive eye exam.

Undiagnosed vision problems can also lead to behavioral problems in school and difficulty with class work. Some kids may even have their vision issues misdiagnosed as attention deficit disorders, according to the College of Optometrists in Vision Development. Some signs of vision issues ­ like a short attention span for close work or difficulty reading ­ mirror ADD symptoms.

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The vision care professionals at LensCrafters recommend parents be alert for common signs of vision problems in children, including: * Pupils of different sizes * Red eyes * Swollen eyelids * Excessive blinking, stumbling or daydreaming * Rubbing eyes * Squinting * Headaches, dizziness, nausea or double vision * Holding reading materials very close to the face

To help parents understand, first hand, the vision problems children may be experiencing, a new video is available at www.lenscrafters.com/see­how­your­child­sees.

"In­school vision screenings generally only test for how well a child sees at various distances, so it's important for children to have the health of their eyes checked by a doctor through a comprehensive exam each year, even if you haven't noticed signs of a problem," Jacquot says. "Eye health can be a valuable indicator of overall health, and a comprehensive eye exam can detect or rule out serious health conditions."

While health insurance typically doesn't cover adult vision care, the Affordable Care Act requires insurance companies to cover pediatric eye care. If your child hasn't already had a comprehensive eye exam this school year, now's the time to get one.

New technology makes eye exams easier, more accurate and more kid­friendly than ever.

LensCrafters' new digital exam, Clarifye, measures five times more optical characteristics of the visual system, on both the inside and outside of the eye, to provide the most detailed picture of eye health. The exam pinpoints the smallest changes that occur in eyes over time, allowing eye care professionals to detect early signs of conditions like glaucoma, diabetes and high blood pressure.

Visit www.lenscrafters.com/clarifye to learn more about Clarifye. For more information on children's eye health and vision care, visit eyeonkidshealth.com.

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It's Open Enrollment Time: 5 Tips for Selecting the Right Health Benefits

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Fall signals the start of many annual traditions and favorite pastimes - the start of a new school year, football season and holidays. Fall is also the season for another important annual tradition: open enrollment, when many people have an opportunity to select or change their health benefits for the following year.

In a recent UnitedHealthcare survey, conducted by ORC International, only 7 percent of survey respondents understood four basic health insurance terms: plan premium, deductible, co-insurance, and out-of-pocket maximum.

That's why UnitedHealthcare is launching an awareness campaign this fall to help make the open enrollment process easier and enable people to make more informed health care decisions.

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To make open enrollment season easier, consider these five tips: 1. Take time to review your options: Don't wait until the last minute to make your benefit elections or rush through the process. Instead, start early and get your questions answered.

Your employers and health plan representatives are available to help with the process.

Remember there's more to each plan than co­payments, deductibles and premiums. Take a few minutes to check if your doctor is in the plan's care provider network and that your prescriptions are covered.

2. Look for incentive­based wellness programs: Some health plans, including UnitedHealthcare, offer wellness programs that enable people to earn financial incentives ­ such as lower premium costs or deductible credits ­ for completing health assessments, signing up for a health coaching program, lowering cholesterol, going to a gym or even using a fitness tracker to monitor daily walking patterns. These incentives can help save you money, in some cases up to $1,500 a year, and encourage you and your family to practice healthier behaviors.

3. Take advantage of health care apps and online tools: Many health plans have created apps and online resources to help people locate a health care professional or check if their doctors are in­network, compare treatment costs, review claims and find more information about their health plans. For instance, the Health4Me app (available for Apple and Android devices) makes it possible for all consumers to comparison shop for health care based on quality and cost for more than 875 common medical services across nearly 600 health events.

4. Open a Health Savings Account: More employers are offering health plans that include a Health Savings Account (HSA) option. An HSA is like a personal bank account specifically for health­related expenses ­ you own all the money in it, including contributions from your employer. HSAs offer a triple tax advantage: money is deposited pre­tax from your paycheck and accrues interest tax­free, and withdrawals are not taxed as long as funds are used for qualified health­related expenses.

5. Don't overlook other important benefits available to you: Specialty benefits, such as dental, vision, accident or critical illness insurance plans, are often lower­cost options that can protect you and your family from head to toe. Research shows a connection between oral health and overall health, so adding a dental plan may help prevent larger medical problems. A vision plan may offer eye exams that can identify chronic conditions like diabetes, and offer reduced pricing on frames and lenses. Critical illness plans can provide important financial benefits for unexpected health situations.

Many employers conduct open enrollment during a two­ to three­week period between September and December, so now is the time to learn about your health benefit options. A little extra time spent today can pay off next year in having a plan that works for you.

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For help navigating open enrollment, visit UnitedHealthcare's new online resource Health Care ABCs (www.uhc.com/healthcareabcs), which provides easy­to understand information about health benefits and health care topics so people can make the right choices for themselves and their families.

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Learn a lifesaving skill that will save lives with these 4 steps

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Written by BPT

Choking is the fifth leading cause of unintentional deaths in the Unites States, according to the Centers for Disease Control and Prevention. While choking is more likely to occur in children 3 years of age or younger, according to the American Academy of Pediatrics, choking emergencies can happen to anyone, at anytime.

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Choking is unpredictable, but preventable with the right tools. Heimlich Heroes, a Deaconess initiative based in Cincinnati, Ohio, trains young people ages 7-14 how to recognize, respond to and prevent a choking emergency.

"We have trained more than 40,000 kids to date since our inception in 2013," says Program Manager Terri Huntington. "Our specially-designed 42-inch training dolls give kids hands-on practice to help cement the steps when performing the Heimlich Maneuver."

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Here are four simple steps to properly administer the maneuver from the experts at Heimlich Heroes:

1. Make a fist with one hand.

2. With the palm-side of your hand facing up, place your hand at the belly button, and then roll your fist up. This places your fist correctly at the diaphragm.

3. Place your free hand around your fisted hand.

4. Begin thrusting inward and upward, like a "J" stroke. Repeat thrusts until the blockage is removed.

Heimlich Heroes' mission is to equip young people with the skills and knowledge to reduce preventable choking deaths.

And that's what they did when Taylors Creek Elementary in Hinesville, Georgia, used their training program.

Putting new skills to work

In August 2015, fourth graders Mariyah Carter and Ryan Lippy went through the training program alongside 250 classmates. Several months after the training, Mariyah put her new skills to work.

"Ryan was choking. He started gagging and his face was turning red," Mariyah said in a statement made to personnel at Taylors Creek Elementary.

When Ryan began choking on a piece of bread at lunch, Mariyah asked him if he was choking, walked around the table and performed the Heimlich Maneuver on him.

"Mariyah saved my life," Ryan says. "I think all kids and adults should know how to do the Heimlich."

School nurse Melissa Lanier ran the program with help from the school's PE Staff: Coach Brennan, Coach Polk, and Coach Flowers. When news spread about Taylors Creek very own Heimlich Hero, Lanier took pride in her student.

"Aside from just being super proud, I was humbled by her actions," Lanier says. "She just blew me away and showed me how young people can change the world in the blink of an eye with the right tools."

Heimlich Heroes is now used as part of the school's ongoing curriculum to teach students preparedness for a choking emergency.

"We have had two teachers save someone using the Heimlich and one student save a friend," Lanier says. "Those three lives saved are why we will continue to train as long as we can. We all benefit."

The Heimlich Heroes program is accessible to anyone in the world through their training-in-a-box. It provides all the necessary materials, including a video lesson and training dolls for hands-on practice.

To expand the program's reach, Heimlich Heroes also has released a Spanish program translation.

To learn more about Heimlich Heroes or how to register your group for training, visit www.heimlichheroes.com.

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The free Moodivator app helps people manage depression through their iPhone, complementing therapy in a simple, efficient, and portable way.

g n i g a n Ma ssion e r p de

WITH THE HELP OF YOUR IPHONE: ADVANCEMENTS THAT ARE MAKING WAVES

By BPT

This content is provided by Pfizer Inc.

DEC16/JAN17

Chances are, if you haven't been personally affected by depression, you know someone who has. Depression is one of the most common mental disorders in the United States, affecting millions of people every year. In fact, an estimated one in 15 adults (6.7 percent) experiences at least one major depressive episode in any given year.

As common as it is, struggling with depression can feel isolating, overwhelming and affect all areas of a person's life. While there are many available approaches to helping treat depression ­ including talk therapy, medication, support from peers and lifestyle changes ­ because of the nature of the condition, patients often find it challenging to follow through on their treatment.

In today's digital world, advances in technology are opening up new approaches to helping patients manage their health, including their mental health. Interestingly, a 2014 survey found that 70 percent of patients being treated for a mental health disorder say they want to use a mobile application to monitor their mental health on a daily basis. Using a smart phone to track things like mood and behavior, even medication, in real­time is convenient and can make it easier for patients to identify long­term patterns in partnership with their care team.

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The Moodivator app (currently available for free download to iPhones from the Apple App Store) is an example of one mobile app that helps to address this need for people living with depression. Developed by Pfizer, the app is designed to motivate people living with depression and help complement the therapy they receive by allowing patients to track their mood, set goals and establish routines that can help support them in their daily life.

"Goal setting in particular is important for people with depression, as even small tasks can feel overwhelmingly difficult. The Moodivator app ties into cognitive behavioral therapy techniques that I use frequently with my patients, since it encourages users to set, track and achieve personal goals in a simple and encouraging way across categories like work, home and family or social activities," says Susan Kornstein, MD, professor of psychiatry at Virginia Commonwealth University School of Medicine, who consulted on the content and design of the app. "Goals are broken down into clear action steps, which are like smaller goals that can help patients eventually achieve their bigger ones. They can be adjusted over time and turned into helpful habits as part of an ongoing routine."

Kornstein adds, "Mood tracking, another component of the app, is an important tool for improving patients' emotional self-awareness. The ease and convenience of tracking mood through a mobile app like Moodivator can lead to patients tracking their moods more often and more accurately."

Beyond goal and mood tracking, patients also receive encouraging and inspirational messages in the app to help motivate them along the way as they manage their depression. The benefits of using the Moodivator app may extend beyond the person living with depression, and actually help their care team as well. "Importantly, the app includes the opportunity for patients to export and share their progress with their care team if they choose, showcasing their goal progress and mood patterns through easyto-read charts," continues Kornstein. "This can help doctors inform care decisions, and ultimately impact the patient's overall treatment plan."

The Moodivator app is not a treatment for depression. All patients should work with their doctor to determine which course of treatment is right for them, and even when patients start to feel better, they should continue their therapy and work closely with their doctor until they reach an agreement to conclude the treatment plan. This app includes information about a prescription treatment option for depression.

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MOVE OVER MOSQUITOES: TICK PREVENTION GRABS ATTENTION IN FALL AND WINTER Zika­carrying mosquitoes had their moment this year as the nation's top headline­grabbing pests, but the arrival of cooler weather means the resurgence of another disease­ carrying insect. Ticks transmit a number of diseases, including Lyme disease, that affect people and pets. And while cold weather may kill off mosquitoes, ticks remain a year­round threat.

The ticks which spread Lyme disease ­ adult black­legged or deer ticks ­ are most active during fall and winter, according to the Companion Animal Parasite Council (CAPC), which predicts 2016 will be a banner year for ticks. Annually, about 300,000 people are diagnosed with Lyme Disease, the Centers for Disease Control and Prevention estimate.

Tick prevention starts with deer Ticks hang out on shrubs, trees and in grass waiting for a host to pass by. Hitching a ride on suburban deer and other animals, including pets, is one of their main means of transportation. Cooler weather means deer are more likely to come closer to homes looking for mates, or to dine on suburban landscapes as wild food sources dwindle.

Ticks may travel to your backyard riding on the deer that's dining on your landscaping, only to stay behind when the deer moves on. Once they're in your environment, it's just a waiting game for the tick to find a host; a person, dog or cat passing by.

While you may know the need to inspect humans for ticks after spending time outdoors, it can be harder to detect their presence when they're hidden in pet fur.

Both dogs and cats can pick up ticks that they bring into your home, where the tick may transfer to a human or stick with the pet and make it sick.

The CDC recommends homeowners discourage deer away from residences in order to help minimize potential exposure to ticks.

"Tick populations do not decrease substantially unless deer are eradicated or severely reduced," the CDC says.

Multiple diseases, multiple risks The CDC lists 15 different diseases transmitted by ticks, including Lyme, anaplasmosis, two types of rickettsiosis, Rocky Mountain spotted fever and tick­borne relapsing fever (TBRF). These diseases can vary greatly in severity and duration; some can be debilitating and even fatal.

Ticks thrive virtually everywhere in the country, with different species preferring different locales. While ticks are commonly found in heavily wooded areas, they also thrive in domestic settings such as gardens, landscape plantings and backyard grasses. In fact, experts estimate that the majority of people who contract tick­borne diseases came in contact with the tick that made them ill right in their own backyards.

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Contributed by BPT

Deterring deer You can discourage deer from entering your environment in a number of ways, from long­term measures like planting vegetation deer don't like, to sure­fire but challenging tactics like building a tall fence. However, these tactics have their limitations.

With cold weather approaching, you don't have time to install new plantings and deer will eat just about anything available in cold weather. Plus, many communities restrict the height of fences and deer have been known to easily jump over fences as high as 10 feet.

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One of the easiest, most effective and practical ways to deter deer is through the use of a topical foliar spray like Bobbex Deer Repellent. The spray can be applied year-round; it uses taste and scent-aversion ingredients to deter deer from grazing on foliage, shrubs and trees. During spring and summer months, gardeners rely on Bobbex to protect their gardens from deer damage.

It's also effective in winter to not only protect plants, but also people and pets - by keeping tick-carrying deer away from homes.

It's safe for use around children and pets because the product is all natural. It works in fall and winter as well as during warm weather, and won't wash off under rain or snow. In testing by the Connecticut Department of Forestry and Horticulture, Bobbex was found to be 93 percent effective in deterring deer when compared to like repellents, and second only to a physical fence. Learn more at www.bobbex.com.

Human and companion animal health experts agree: keeping deer away from your home is essential for reducing exposure to disease-bearing ticks. What's more, experts warn, don't rely on the weather for help.

Although drought in many areas of the country could affect tick populations, the nymphs responsible for most of the biting ticks have gone into hiding and missed the worst part of the drought. They'll re-emerge as adults in October, according to an ABC News report.

"(Ticks) have seen lots of changes and are ecologically very successful," Sam Telford, a professor of infectious diseases at Tufts University in Medford, Massachusetts told ABC. "One or two years of severe weather may depress their numbers, but remember ... the successful feeding of one female tick on a deer translates to 2,000 eggs. It does not take much to reset the clock, as it were, if there was significant mortality for a few years."

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NEW CONSIDERATIONS FOR PEOPLE WITH CHRONIC PAIN

By BPT Do­it­yourself projects can be fraught with unexpected challenges, but for Joseph Getz, a bathroom remodel aggravated existing back issues and caused unbearable pain. "I'm of a generation that works through the pain, but the truth is that my quality of life really took a nose dive," said Getz.

After living in pain and trying to manage it through physical therapy, pain medicine and spinal injections, Getz, a Nazareth, Pennsylvania resident, opted to get a spinal cord stimulation (SCS) system to treat his pain. An SCS system includes a medical device implanted under the skin that sends mild electrical pulses to an area near the spine via thin wires (called leads). These pulses disrupt the pain signals traveling between the spinal cord and the brain, offering people effective pain relief and improved function and health­related quality of life.1 However, SCS results vary, and not every individual will receive the same benefits or experience the same complications.

With a history of chronic back issues and a number of other health concerns, Getz was no stranger to medical procedures or needing MRI imaging. "You never know what's going to happen. I snapped my Achilles tendon walking and immediately needed an MRI and emergency surgery," said Getz. "That experience on top of my other health issues made it really important for me to get an SCS system that didn't limit my ability to access MRI scans in the future."

MRI scans allow physicians to detect a wide range of health conditions by viewing highly detailed images of internal organs, blood vessels, muscles, joints, tumors and areas of infection. In the United States, scans have nearly doubled in the past decade, with 32 million scans ­ more than one MRI per second ­­ performed in 2011.2 People with chronic pain have a high likelihood of needing MRIs and access to full­body MRI scans has been a critical unmet need with SCS therapy. In fact, eighty­two percent of people implanted with a spinal cord stimulator are expected to need an MRI within five years of receiving their implant.3

NEUROSTIMULATION SYSTEMS FOR PAIN THERAPY Brief Summary: Product Technical Manuals and Programming Guides must be reviewed prior to use for detailed disclosure.

Earlier this year, the FDA approved SpecifyTM SureScanTM MRI surgical leads, which are manufactured by medical­device leader Medtronic and indicated for use as part of Medtronic SCS systems for chronic pain. In 2013, Medtronic introduced the first implantable SCS systems for use in the treatment of chronic, intractable back and/or limb pain that are FDA approved for full­body Magnetic Resonance Imaging (MRI) scans under specified conditions, and the Specify SureScan MRI approval now establishes Medtronic as the only company to offer a complete portfolio of implanted SCS systems for chronic pain designed for access to full­body MRI.

Indication for Use ­ Chronic, intractable pain of the trunk and/or limbs­including unilateral or bilateral pain.

Contraindications: Diathermy. Warnings: Defibrillation, diathermy, electrocautery, MRI, RF ablation, & therapeutic ultrasound can result in unexpected changes in stimulation, serious patient injury or death. Rupture/piercing of neurostimulator can result in severe burns. Electrical pulses from the neurostimulator may result in an inappropriate response of the cardiac device. Precautions: The safety and effectiveness of this therapy has not been established for: pediatric use, pregnancy, unborn fetus, or delivery. Follow programming guidelines & precautions in product manuals.

Avoid activities that stress the implanted neurostimulation system. EMI, postural changes, & other activities may cause shocking/jolting. Patients using a rechargeable neurostimulator should check for skin irritation or redness near the neurostimulator during or after recharging. Adverse Events: Undesirable change in stimulation; hematoma, epidural hemorrhage, paralysis, seroma, CSF leakage, infection, erosion, allergic response, hardware malfunction or migration, pain at implant site, loss of pain relief, chest wall stimulation, & surgical risks.

This expands access to MRIs and this important diagnostic standard of care, which can help facilitate optimal care and timely interventions.

For full prescribing information, please call Medtronic at 1­800­ 328­0810 and/or consult Medtronic's website at www.medtronic.com.

DEC16/JAN17

"Mr. Getz has a history of health concerns unrelated to his back problems requiring follow up imaging, and he expressed concern about the ability to obtain MRIs with his new device," said Steven Falowski, M.D., neurosurgeon at St. Luke's University Health Network in Bethlehem, Pennsylvania and one of the first to implant the Medtronic MR conditional system. "Having this technology available to him allows him to obtain the significant benefits of pain relief without limiting his need for follow up imaging."

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The inability to undergo full-body MRI presents potential risks, including delayed or inaccurate identification of critical health conditions that could progress if they remain undiagnosed. Some individuals with an SCS system have traditionally been limited when receiving MRI scans, as the scans produce electromagnetic fields that can damage the device or cause injury to the patient. These patients have the option of undergoing computerized tomography (CT) scans, which work well for imaging bones and other hard materials, but are less effective in examining soft tissue.

"All patients with a spinal cord stimulation system should have the ability to be offered the same imaging options as those without one," notes Dr. Falowski. "Today more than ever, patients and health care providers are concerned about access to MRI when considering an implantable device. Now I can always offer a neurostimulation system that helps manage my patients' pain and gives them access to the diagnostic benefits of MRI."

"I'm grateful that I no longer have to live in pain, but the best thing is that I can pick up my grandchildren without pain and I have the freedom to do the things I want to in life," said Getz. "My daughter is moving overseas and I no longer worry about being in pain the whole fight."

Some patients do experience problems with spinal cord stimulation. Frequently reported problems following the implant surgery include infection, lead movement, pain at the implant site, loss of therapy effect, and therapy that did not meet the patient's expectations. Neurostimulation is not for everyone, and a prescription is required.

Next on the agenda for Getz are additional projects around the house. "I'm hoping these will be smooth sailing all around," Getz added.

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PREGNANT? WHATÂ YOU SHOULD KNOWÂ ABOUT PRETERM BIRTH

Contributed by BPT

The March of Dimes estimates that preterm births cost employers more than $12 billion annually in healthcare costs. The high cost is attributed to prenatal services, delivery and postpartum care for the mom, as well as the high cost of the hospital NICU and outpatient medical care for the premature babies through their first year of life. Specifically, babies born prematurely spent an average of 15 days in the

Not long after the joy of discovering you're pregnant,

hospital and averaged about 20 outpatient medical

the worries set in. You may think you know all the

visits, compared to full term babies, who spent

threats - Zika virus, pre-eclampsia, gestational

approximately two days in the hospital and had 14

diabetes - and take appropriate steps to minimize

outpatient medical visits.

them. But what do you know about one of the most common pregnancy complications - preterm birth?

Identifying risks

About one out of every 10 babies born in the U.S. are

No one knows exactly why preterm births occur, but

preterm - before the 37th week of pregnancy,

some factors seem to indicate a mother might be at a

according to the Centers for Disease Control and

higher risk, including:

Prevention. Globally, preterm birth rates are on the rise and the U.S. ranks sixth among the 10 countries

* Having already had one preterm delivery.

with the highest numbers of preterm births, according to the World Health Organization (WHO).

* Age - being very young or older.

It is the only developed country among the top 10. * Carrying multiples.

Effects of preterm birth * High blood pressure or other chronic disease such Around the world, complications from preterm birth

as diabetes.

are the leading cause of death among children younger than 5, the WHO reports. While in the U.S.,

* Smoking.

more preterm babies survive, they're still at a higher risk of lifelong health effects, including problems

* Alcohol use during pregnancy.

breathing and eating, developmental delays, behavioral problems, vision and hearing impairment

Many women have no symptoms, warning signs or

and cerebral palsy.

obvious risk factors for having a preterm delivery.

And, until now, there has not been a clinically

"In addition to the health-related effects preterm

validated, prenatal blood test, for asymptomatic

birth has on babies and children, we must also

women, to assess possible risks for preterm birth. A

consider the emotional and financial toll on parents

new test, The PreTRM test, provides mothers with

and families," says Jill Hechtman, M.D. Medical

singleton pregnancies (carrying one child) with their

Director, Tampa Obstetrics. "Reaching full term is

individualized risk of having a preterm birth. This

best for babies and their families."

blood test is done early in pregnancy, during the 19th or 20th week. It measures and analyzes specific proteins in the blood that have been shown to be highly predictive of premature birth.

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"Knowing the risk of preterm birth can empower women and their partners to talk to their doctors about the chances of having a baby prematurely, and to learn what they can do to address that risk," Dr. Hechtman says.

What you can do

As with any health concern, the first step is talking to your doctor. Discuss any potential risk factors that you and your doctor may be aware of, and whether testing is right for you. The CDC also recommends steps that could help reduce the risk of preterm birth, including the following:

* If you smoke, quit.

* Avoid alcohol and illegal drugs.

* Get routine prenatal care.

* Know the signs of preterm labor - which can lead to preterm birth - and get medical help immediately if you experience the symptoms.

"A lot of important development takes place during the final weeks of pregnancy," Dr. Hechtman says. "Research and real-world experience shows us that for most babies, making it to full term will give them the best possible start in life."

November is National Prematurity Awareness Month. A report by the March of Dimes has found that preterm births increased from 9.57 to 9.63 percent in 2015, which represents an additional 2,000 babies born prematurely in the U.S.�

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By BPT

Say yes to

'ho-ho-ho' and no to holiday allergies

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Artificial trees, wreaths and garlands can be an alternative to live decorations that host mold. Remove dusty decorations from storage and clean them outside before bringing them indoors. At the end of the season, store them in sealed containers to keep out dust. Avoid using artificial scents like candles and room sprays that can trigger symptoms for people with allergies and asthma. Instead, fill your home with natural aromas by baking holiday goodies or setting out a dish of unwrapped peppermints.

Safer holiday feasting Seasonal foods are as much a part of the holiday season as tinsel and twinkling lights. However, dining as a guest in someone's home can be a problem for people with food allergies.

Shouldn't this be the season for walks in the snow, gift­shopping, family gatherings, ho­ho­ho and mistletoe? So why are you still sneezing?

Granted, certain times of year are more allergen­filled than others, but the truth is, allergy symptoms can hit you in any season ­ even the holiday season! What's more, the holidays bring unique triggers such as mold from evergreens inside your home, dust from long­stored decorations and food allergens in holiday foods.

"When you top off holiday allergens with the hectic pace and stress this time of year can bring, you have a recipe for a very sneeze­filled season," says Dr. Stephen Tilles, president of the American College of Allergy, Asthma and Immunology (ACAAI). "No one wants to be a Scrooge during the holidays. With some planning and precautions, it's possible to reduce your exposure to allergens and have a more pleasant season."

The ACAAI offers these tips to help navigate the many seasonal triggers you may face during the holidays: Dodging decoration disaster Decorations are meant to make the holiday season bright, but holiday adornments can harbor allergens.

Mold from Christmas trees can trigger sneezing and wheezing. Aromas from scented candles can cause congestion and affect breathing. Decorations stored in attics or garages from year to year can be a home for sneeze­inducing dust mites

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If you have food allergies, alert your host ahead of time. Offer to bring a dish or two that you know will be safe for you to eat. Carefully read labels on prepared foods to ensure they haven't been made with trigger ingredients or in a facility where they might have come in contact with allergens. If you're hosting someone with food allergies, be sure to prepare some allergen­free dishes and clearly label those that have common trigger ingredients like shellfish, tree nuts and peanuts.

Avoid travel trip ups Whether you're visiting distant relatives or sharing a holiday meal with nearby neighbors, traveling during the holidays can mean exposure to allergens. Your neighbor's beloved dog or cat may trigger pet allergies, no matter how well she cleans the house.

The sheets on your hotel room bed may be washed in a detergent that causes itching, and the pillows may expose you to dust mites.

Be sure to pack your allergy medication before traveling. If you're hosting, check with guests before they arrive to see what their allergy triggers are and get their guidance on what you can do to mitigate their exposure to allergens in your home.

Finally, don't forget that it's also flu season and flu can trigger or make existing allergy and asthma worse. Get a flu shot, and be sure to wash your hands regularly throughout the holidays. If you do experience an allergy or asthma attack, see your board­certified allergist. You can get more information about allergies and asthma, and find an allergist near you at AllergyAndAsthmaRelief.org.

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THE BREAST CANCER NO ONE TALKS ABOUT: ONE WOMAN'S JOURNEY WITH METASTATIC DISEASE DEC16/JAN17

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Beth Fairchild considered herself fairly well­educated about breast cancer. Like most people, she had followed discussion in the media, the pink merchandise and the many events in support of breast cancer awareness, as well as the accompanying information about prevention and early detection. But for Fairchild, the disease was also personal: both her mother and paternal grandmother had been diagnosed with breast cancer, which she knew increased her own risk. Because of this, she educated herself and followed recommended steps to monitor her health.

But when Fairchild, 36, a tattoo artist, wife, and mother of two teenagers, first noticed pain and swelling in her pelvic area two years ago, breast cancer never entered her mind. Over the following months, her pain increased, and she developed nausea and fatigue. She was shocked when exams, scans and surgery led to a diagnosis of metastatic breast cancer (MBC) ­ breast cancer that had spread to other organs.

In MBC, the cancer spreads (or "metastasizes") beyond the breast to other organs in the body ­ commonly the bones, liver, lungs and brain. While 98 percent of women whose cancer stays confined to the breast are alive at five years after diagnosis, only about 25 percent of women with metastatic disease live five years or longer. There is no cure for MBC, but treatments are available that can shrink tumors, delay their growth, and in some cases, help patients live longer.

"At diagnosis I was told I probably had about two years to live, which is really devastating to hear," Fairchild says. "I had so many questions; I thought I knew everything a woman needed to know about breast cancer, but I realized that I just didn't know anything. I needed to educate myself ­ quickly!"

Fairchild turned to the internet, learning about her disease by spending up to 12 hours a day pouring over research studies and struggling to digest complex and confusing medical information. "While there is information available, it can be overwhelming to sift through, especially during the emotional time following a new diagnosis," she says. "I was frustrated that so much of the available information I found did not adequately address metastatic breast cancer."

Today, women with MBC and their loved ones may have an easier time finding the information they need, as more resources have been created specific to metastatic cancer. MBCInfoCenter.com is a website dedicated to providing comprehensive resources for MBC. The site, created by Eisai Inc., aggregates credible online resources on many topics, including understanding side effects and pain management, tips for living healthier lifestyles, and a patient­friendly guide to understanding clinical trials. It also guides MBC patients to communities where they can share information and experiences with others.

For Fairchild, her time online led her to stories of other women with similar diagnoses, which offered her comfort and encouragement. "I started to learn about people who had been living with this disease for three, five, 10 and even 13 years.

That's what I needed ­ to know that it would be possible for me to live with this disease."

It has now been two years since Fairchild's initial diagnosis. "Working closely with my doctors, I was able to get on a treatment plan that is working for me," says Fairchild, who has also become a passionate advocate for increasing awareness of MBC and helping others with the disease. She is now vice president for METAvivor, an organization dedicated to funding research, providing support and awareness of the disease for those women and men living with stage 4 metastatic breast cancer.

"Public perception of breast cancer is that it's treatable when caught early, but what's concerning for me is the lack of public understanding about what happens if it spreads beyond the breast," she says. "I'm glad there are more resources today for people to learn about MBC, but there is still work to be done," she says. "One major obstacle is lack of funding for metastatic research ­ only about 2 percent of the funds raised for breast cancer research is spent studying metastases that have already occurred. Raising awareness and public understanding are the first steps to increasing funding and ultimately improving treatment of MBC." Today, Fairchild uses her online platforms to connect with others and elevate the profile of the disease. She has made it her personal mission to increase understanding about metastatic breast cancer, not just among patients but also among the general public. As part of her efforts, she is working with METAvivor and Eisai on the #ThisIsMBC public education campaign, designed to improve public awareness, understanding and acceptance of metastatic breast cancer. The campaign encourages those living with MBC and the friends and loved ones who care for them to share their experiences on social media, using the hashtag #ThisIsMBC. "While public awareness about breast cancer is improving, I want to leave a legacy by helping to raise the profile of MBC. If I can help one other person better understand the disease and get help, I will have done my part," she says.

To learn more about METAvivor, visit the METAvivor.org or follow them on Facebook, Twitter or Instagram. To learn more about Beth and her story, follow her on Facebook, Twitter or Instagram. For more information about metastatic breast cancer, visit MBCInfoCenter.com.

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DEBUNKING ONE OF THE BIGGEST MISCONCEPTIONS ABOUT MENOPAUSE The surprising truth about common menopause misconceptions

Contributed by: BPT DEC16/JAN17

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In fact, according to a 2015 Toluna Quick Survey Study of 1,000 postmenopausal women, 75 percent suffer from vaginal dryness to some extent, and 90 percent who responded they suffer from vaginal dryness to a moderate-large extent said the dryness negatively affects their life. This is because Nearly all women will go through menopause at some

peri, menopausal and postmenopausal women

point in their lives. Often with this comes a loss of

often experience VVA (Vulvo Vaginal Atrophy),

intimacy, one of the biggest - yet least discussed - side

also known as GSM (Genitourinary Syndrome of

effects of menopause. While to some this may seem

Menopause) - characterized by lesser known

inevitable, menopause does not need to signify the end

symptoms of vaginal dryness, burning, itching,

of a woman's sex life.

incontinence and painful intercourse.

In honor of Menopause Awareness Month, and the

Myth: Menopause symptoms impacting a woman's

estimated 6,000 women who reach menopause in the

intimacy are permanent.

U.S. each day, it's time to shed light on their intimate wellness. Women going through menopause don't

Fact: Symptoms that affect intimacy can be

have to live with uncomfortable and discouraging

frustrating for both a woman going through

symptoms, and will find relief in some key facts about

menopause and her partner. However, women

this important stage in life.

who experience these types of symptoms do not need to live with them for the rest of their lives.

Myth: Women experience menopause in their fifties.

CO2RE(R) Intima - a simple, quick and effective procedure - is one of the latest innovations in

Fact: Menopause actually affects a broad age range of

vaginal therapy, helping women with their

women. While the average age of menopause for U.S.

intimate wellness, particularly with issues

women is 51 years, perimenopause - which refers to

surrounding menopause. The procedure delivers

the time during which a woman's body begins to

both immediate and long-lasting relief in a

transition in preparation for menopause - can begin

painless, non-surgical treatment. CO2RE Intima

as early as mid-30s. Additionally, early onset of

can help treat these symptoms and get a woman's

menopause can occur as a result of chemical and

sex life back on track. Visit www.co2reintima.com

surgical interventions, such as chemotherapy or

to find a physician in your area and to see if

hysterectomies.

treatment is right for you.

Myth: Hot flashes and mood swings are the most

Myth: After menopause, a woman's sex life is

common menopause symptoms.

never the same.

Fact: While nearly every woman will experience

Fact: Many women remain sexually active beyond

menopause at some point in her life, not all of them

midlife and into older age. Some women enjoy

will experience it the same way. According to the

their sex lives even more once they are

North American Menopause Society (NAMS), as a

postmenopausal as they no longer need to worry

woman transitions into menopause, lower estrogen

about pregnancy. Additionally, menopause may

levels not only cause hot flashes but have several other

come at an age when many women are becoming

effects on the body such as vaginal dryness, which can

"empty nesters" after sending children off to

undermine sexual motivation and drive.

college, an opportunity for them to reconnect with their partners and reinvigorate their sex lives. If you're experiencing symptoms of menopause that may be preventing you from enjoying your sex life, visit www.co2reintima.com to learn more about CO2RE Intima treatment and how it can help restore vaginal health.

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Myth: All vaginal rejuvenation treatments are for aesthetic purposes.

Fact: While some women may think that vaginal laser treatment is strictly for cosmetic purposes, in fact, it can help restore women's intimate wellness by offering a number of functional and clinical benefits. CO2RE Intima is designed for women who want to relieve the signs of childbearing and aging in their vaginal area. This includes postchild bearing and peri and menopausal women, women who desire enhancement in sexual functioning and a better sexual experience, women who seek vaginal cosmetic improvement and women who want to feel more confident about their feminine health.

Rather than an ending, menopause should signify a new beginning in a woman's life and opportunities for renewed intimacy. Don't let menopause interrupt your sex life. Now that you know the facts and what CO2RE Intima treatment can offer, you can feel confident about your feminine health throughout your menopausal journey.

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Special Report

By BPT

h t u r t

g n i t f i l p u

The e f i l ­ f o ­ d n e

t u abo care

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When a loved one is critically ill, hearing that it's time for hospice care can be devastating news. On top of the emotional upheaval of coping with a terminal illness, you may be unsure what hospice care really is ­ and believe it's just an indication your loved one will likely pass away.

Yet the time your loved one spends in hospice care doesn't have to be sad ­ for anyone. In fact, says Toni Norman, the senior director of hospice operations for Brookdale Senior Living, hospice can be a deeply rewarding time of great comfort for patients and their families.

"Hospice care is not about waiting for someone to die, and that's unfortunately a very common misconception," Norman says. "The goal of hospice is to provide to a patient, who has a life­limiting illness, the physical comfort and medical care they need to stay in their home for as long as possible, while at the same time supporting their caregivers. The hospice team helps families by educating, supporting and identifying any needs they have, ranging from chaplain support to finding mortuaries and veteran benefits."

The decision to begin hospice care is a communal one, with the patient, caregivers, loved ones and medical professionals contributing to the dialogue. "A terminal diagnosis from a doctor usually begins the process of seeking hospice care," Norman says. "Also, as a family member's health begins to decline due to illness, conversations about end­of­life care are proactive and compassionate."

Brookdale Senior Living's hospice care providers often encounter common misconceptions about hospice care. Norman offers the truth behind some mistaken beliefs: * Hospice is for the last few weeks of life. The hospice Medicare benefit is for the last six months, if the disease follows its normal course. "Most people who enter hospice have done so because they've received a diagnosis of a life­limiting illness," Norman says. "But people who enter hospice often live longer, and with a better quality of life, than terminally ill people who do not go into hospice. Many are even able to come off hospice service if their condition improves."

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* Hospice means giving up. Hospice is actually a commitment to a high level of care for a loved one. "It means making them as comfortable and safe as possible so they may enjoy time with their loved ones for as long as possible," Norman says. * Patients are heavily medicated. Patients receive medication under strict physician guidelines, and caregivers closely monitor comfort care protocols so each patient's pain and symptoms are uniquely managed. * Hospice patients can no longer see their doctors. Patients can continue to see any of their previous doctors. Rather than taking anything away, hospice adds a layer of medical support. * Hospice care ends when a patient dies. Because hospice cares for the patient's caregivers and loved ones as well as the patient, hospice team members continue their support for 13 months after the patient passes away. The hospice team provides grief support for the families and will continue to work with them to address any lingering questions, and to help identify their needs.

"The hospice team is comprised of the assigned physician and nurses to provide the direct medical care to the patient, while a chaplain, social worker and bereavement counselor provide additional support and education to families and caregivers," Norman says.

Hospice ideally occurs in a patient's home, whether that's a personal residence or assisted living community. It is a Medicare­reimbursed benefit, and most private insurance providers do also cover some hospice costs.

"End­of­life care isn't just about taking pain medications to relieve symptoms until death," Norman says. "It helps people gain emotional strength and carry on with daily life, while improving the quality of life. The goal is to help patients and their families make every remaining moment as comfortable and enriching as possible."

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WHAT YOU NEED TO KNOW ABOUT ATRIAL FIBRILLATION AND STROKE Contributed by BPT Each year, millions of people in the U.S. have an irregular heartbeat, also known as an arrhythmia, according to the American Heart Association. Heart arrhythmias are common and can be harmless. However, certain arrhythmias, such as atrial fibrillation (AFib), may produce pooling and clotting of the blood which can then travel to other parts of the body, damaging the brain, lungs and other organs if not treated appropriately.

Heart arrhythmias are difficult to diagnose and may lead to serious health complications such as stroke," says Dr. Richard Chang, a cardiologist at John Muir Medical Center in Northern California. "A patient who is experiencing symptoms like palpitations or faintness should see a physician immediately. It is important to remember that prevention is key. Early detection of AFib is important to reduce unnecessary medical visits." "

According to a recent presentation at the Heart Rhythm Society's Annual Scientific Sessions, the longer a person is in AFib, the higher their risk of experiencing a blood clot and subsequent stroke, if not taking blood thinner. To diagnose AFib, a physician will typically conduct a physical examination, including heart-monitoring tests. Traditional methods include an electrocardiogram (ECG) to measure the timing and duration of each electrical signal of the heart. Holter monitors are portable ECG devices that are generally prescribed for a day or two to record heart activity. However, Holter monitors are restricted in their ability to identify AFib because they are difficult to wear and capture only limited heartbeat information.

More advanced technologies, such as continuous cardiac monitors, provide long-term recording and storage of the heart's electrical activity. This is essential for detecting and documenting potential AFib, which can sometimes occur infrequently and without symptoms. These devices, such as the Zio system by iRhythm, records and stores beat-to-beat heart rhythm data in its entirety, including AFib burden, which can provide a more complete picture to a health care provider. Analysis of the beat-to-beat data allows for a faster, more accurate diagnosis by physicians and treatment for the patient. Additionally, the high diagnostic yield potentially eliminates the need for further testing, leading to reduced health care costs.

September is AFib Awareness Month. Visit www.irhythmtech.com today to learn more about the symptoms and risks of AFib and how continuous cardiac monitoring can help improve how heart arrhythmias are diagnosed and managed.

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3405 Breckenridge Ln Louisville, KY 40220 (502) 822-0095 Whether you want fabulous hair extensions, a stylish cut, professional color, or help styling your natural hair, All Phases has a stylist for you!

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S POT LIGHT DEC16/JAN17

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DOWNTOWN LOUISVILLE ' S PREMIER BARBERSHOP

BIG CITY STYLES NOW HIRING SCHEDULE YOUR INTERVIEW TODAY CALL 502 - 584 - CITY ( 2489 )

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This holiday season is in full force and people are celebrating and filled with holiday cheer.

Everywhere you look the hustle and bustle seems to bring so much joy to others but to you, this season ushers in sadness and pain.

The holiday blues are real and to some the holiday season causes anxiety, stress and depression. It seems to drain your strength and zap your energy leaving you feeling overwhelmed and alone. There is no holiday magic to take the blues away but I have put together 10 tips that I believe will help get you through this season with cheer.

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1.Be honest about your feelings. Don't be afraid to be honest about how you are feeling. Feeling sad, anxious, stressed, lonely, tired, and overwhelmed are common feelings experienced when dealing with holiday blues. Feelings waver and change so don't make permanent choices for your life on temporary feelings! Identifying your emotions positions you to address them and finding positive ways to cope helps elevate them.

2. Renew family and friend connections. Spending time with friends and family in your support circle is a powerful way to spend the holidays. Positive connections help build good feelings. For distant love ones, commit to sending greetings and well wishes for the upcoming year.

3. Set healthy boundaries for yourself. It is good to know your personal limits and practice keeping your physical and emotional boundaries. Don't try to compete or compare with others. Be ok with your rules, and don’t feel pressured by others expectations.

4. Don't spend more than you have. Excessive holiday spending can create massive anxiety, tension and stress. Set your spending limits and abide by them. Eliminating the stress of overspending during the holidays helps you feel accomplished and lowers your stress levels.

5. Release negative emotions. Negative emotions stored in our emotional core can cause depression, sadness and anxiety. Releasing emotions, such as a lack of forgiveness, bitterness and unresolved anger, and replacing them with positive peaceful emotions helps create internal peace.

6. Reach Out Don't isolate yourself. You may be tempted to throw yourself a misery party, but refuse to allow misery to be part of your circle. Be determined to evict the automatic negative thoughts that seem to drive your response. Use positive self-talk to keep misery out!

7. Manage your time. Plan your shopping, cooking, working and all of the other holiday activities. Managing your time can help you use your life energy in a positive way making the best use of your time. Time is something you cannot get back. Therefore it is imperative to plan and set realistic goals to help you experience the effective use of time.

8.Volunteer to help others. The old adage that says, "It is better to give than to receive" is so true. Giving to others influences your happy endorphins to flood your core with goodness. Positive engagement with others reminds us the importance of service. Salvation Army, Community Centers, nursing homes and homeless shelters are great places to volunteer.

9. Develop an attitude of gratitude. Gratitude begins with a heart filled with thanksgiving. You become grateful when your mind reflects and becomes aware of self, others, circumstances and places recognizing the goodness in them. Develop an attitude of gratitude by being grateful for what you do have and not focusing on what you don't, should, or could have. The ultimate gratitude is found by realizing that you are not at your end station of life but appreciating each step of your life journey.

10. Practice mindfulness. Instead of letting your mind go on "autopilot" into daily, ritualistic living, set aside some time to practice mindfulness. Mindfulness allows you to focus on the present moment using breathing or meditation as your focus point. This helps to you to reduce your mind clutter and regain your power to think with clarity and presence of mind.

By: Cassandra D. Harris-Gray, MSMFT, LCADC Author, "90 Days of Power For more information on Cassandra Harris­Gray you can contact her at cassandragray.com or her counseling agency at creativespiritsonline.com DEC16/JAN17

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IAs I put my pecan pies in the oven each year, I remember the first time I tried to make them from scratch by myself. It was the Thanksgiving after my mom died 19 years ago on August 16, 1997. I remember getting the ingredients just right so the

Written by Gay L. Polk-Payton

taste was perfect after the raw mixture was complete. But when I took them out of the oven, they were runny in the middle and I couldn't understand why...I timed it just right. But some ovens (like everything else in life) require more or less time than others...so you have to find other ways to gauge readiness.

I cried more over the loss of my mother that day than I did at her home-going celebration. I was inconsolable because my mind told my heart that we would never have mama's pecan pies and dressing again.

My (then) husband (my was-band) was trying so hard to comfort me but I was pregnant with my son and already emotional so there was nothing he could say or do. I told him to just leave me alone.

Still crying and emotionally overwhelmed, I went into the bathroom to wash my face and as I looked in the mirror, I heard a voice say, "Put the pies back in the oven, baby." Suddenly, I remembered watching through the oven door with my mama for the pies to rise up in the middle before we took them out of the oven. I went back to the kitchen, reheated the oven and put the pies back in and when they came out, they looked as perfect as they tasted. I was so happy because that day, I was reminded that my mama was still with me. I was reminded that everything doesn't happen in my time. The lessons that my mother taught me with regard to patience and perseverance while making pies and in every other aspect of life, have served me well...and I remember and honor her every time that lesson is put to the test.

So this holiday season, if you've lost someone you love, don't lock their memory away because thinking of them is too painful for you to remember them. Your surviving loved ones deserve to experience as much of the ones you've loved and lost as possible. Allow their love and wisdom to be passed on to generations to come by unselfishly teaching what was taught to you.

Sharing the essence of who my mom was (as a wife) with my husband and who she was as a mother (with my children) keeps

Gay Polk-Payton,

her alive in my heart and in every heart that I touch with the

Attorney at Law Forrest County

love she so unselfishly gave to me.

Justice Court Judge

Happy holidays!!

P.O. Box 17914

Hattiesburg, Mississippi 39404

#gayspsa #Iremembermama #gaypolkpayton

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(601) 336-5361 (office)

(601) 336-5973 (fax)

Gpplaw@comcast.net

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Jamie’s Chair By: Jamie Elmore

The Holiday season is just around the corner and each person celebrates a different way, what does the holiday mean to you? The word Holiday is defined as a celebration, festivities, observance, marking a special event, commemorating instances of memorable moments.

To me, the holiday season is a time for family and friends to express gratitude and love through celebration and getting together, sharing love for one’s self and for other’s. It’s also the time of year where I look back and think of the things that happened the past year, and a time for me to refocus and re-evaluate the goals for the coming year.

What is common to everyone is, the holiday season is the time to get together and celebrate their own traditions and practices around food, drinks and gift giving.

Although in the past, I have found that during the Holiday season, we as a society can lose focus and get caught up in the commercial side of things. I also realize that a lot of people don’t celebrate or acknowledge this time of year due to their tradition and or religious beliefs. Either way, I believe it’s important to celebrate yourself for the goals and accomplishments that you set for yourself the previous year that you were able to achieve. So I encourage you to celebrate and love yourself as well, just because you are YOU and there is no one else like you! You are special, uniquely and wonderfully made!

Living with Alopecia and hair loss can be a challenge specially during the holiday season when it comes to attending holiday parties and understanding the importance of celebrating one’s self. When celebrating during the holiday season we should have fun and change up our look. There are so many options that we can do to accessorize our look and I want to share some visual ideas and options with you. Let’s have some fun and take a look at how we can add a hat and/or a scarf to our wardrobe. common link is stress! Stress induced Alopecia and or hair loss. When I began to ask various questions as to what was going on in their life when they first noticed a change in their hair, the majority of the people said it was stress.

!

!

To contact Jamie for one on one coaching, speaking engagements or workshops, go to http://.alopeciasupport.org or at https://www.facebook.com/alopeciasupportgroup/ DEC16/JAN17

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Remember, everything is an accessory from our earrings, necklace, and wigs (I call wigs hair accessories lol….) head wraps and more. Take a risk, step outside of the box and try something new and different. Try a new lip stick, wear a different color of clothing that you have never worn before, put on some eye lashes (eye accessories). Celebrate yourself by doing something different.

! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

In addition, here is a video on Accessorizing Tips that we do in one of our workshops. You can watch it here or at YouTube by going to: https://youtu.be/Moh-9UUtbAs.

iiiiiiiiiiiiiiiiii iiiiiiiiiiiiiiiiii ! ! !

So enjoy the holiday season and don’t forget to celebrate yourself! ! ! ! !

To contact Jamie for one on one coaching, speaking engagements or workshops, go to http://.alopeciasupport.org or at https://www.facebook.com/alopeciasupportgroup/ DEC16/JAN17

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Jamie Elmore of !

J Salon

! !

Personal Styling, Wellness and Hair Loss Solutions!

This Edgy Salon caters to the upscale, professional business woman, and the woman on the Go! It’s located in Capitol Hill which is in the heart of the city and just a few blocks from downtown Seattle.

The owner of J Salon, Jamie Elmore, has worked in the hair industry for over 24 years as a hair stylist. She has first hand experience working with clients to improve their external image and well-being. Her personal experience with hair loss put her on the quest for internal health and wellness for herself and others. She has worked with women all over the country dealing with hair loss to build self-esteem through make up application classes, accessory techniques, and tips on how to overcome the pressures from society on hair loss in women, men, and children. She also conducts image consulting sessions and group workshops. No matter what clients come in, Jamie and her team focus on the whole person starting from the inside out. J Salon’s customer service motto is “We promise your experience will be the absolute best.”!

! ! !

J Salon !

1906 East Prospect Street Seattle WA 98112! ! ! !

Exceeding Expectations is Our Goal and Our Promise to You

! !

Call to Make an Appointment!

(424) 703-5156!

!

To contact Jamie for questions, support, speaking engagements or workshops, go to http://.alopeciasupport.org or at https://www.facebook.com/alopeciasupportgroup/ DEC16/JAN17

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MERRY CHRISTMAS! First of all Happy Holidays to everyone. I am so excited, this is my favorite time of the year!

As I write this article I know there are those who will struggle at this time of the year.

I want to encourage you to know that you are important, and that you are valuable.

As someone who at times has burned bridges, and was not with my family and friends I know the loneliness also!

In the past eighteen years I have made healthy choices, that now allow me to be invited to the holiday parties that I was once uninvited to.

My hope is that we go into 2017 with a clear mindset of our goals and vision for our life, and the lives of the people we encounter.

As a case manager, we are sometimes the only voice of reason that people hear.

As I end this year I want to thank Chea K. Woolfolk for believing in me on days when I did not believe in myself.

To my children: You have been the wind beneath my wings, my work family, Kentucky Youth Career Center, you guys are awesome.

I was very ill at this time last year, and almost died. As I write this I am overwhelmed with emotion because I know God left me here because there is work left for me to do! I now live my life, with purpose, and meaning! I want to be a BEACON OF LIGHT for people who are still in the darkness.

I DO THIS WORK FOR THE OUTCOME, AND NOT THE INCOME! HAPPY HOLIDAYS BE KIND TO EACH OTHER LIVE IN YOUR PURPOSE Sincerely,

Kimberly Moore Agent of Change DEC16/JAN17

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What Gives Me The Right?

She was a young woman of color, too young to be homeless. She was really a vision of raw beauty. Her skin was like black coal and as smooth as a baby’s bottom. It showed no evidence of her obvious struggle with life. When she smiled her teeth were perfect, not showing any sign of lack of care that a good brushing wouldn’t solve. She had to have been cared for by someone at one time. She wore tattered pants that exposed her skin and it was probably not a fashion statement.

My heart hurt for her. She carried a small backpack that probably held all of her worldly possessions. But what gives me the right to live as I do when she has no home. I found myself wondering where she would eat and what she might have to do to get food.

I believe that the condition of homelessness might be affecting her mental stability as there were moments of conversation she carried on with herself. Or maybe the mental instability was a factor in her current situation of homelessness. No matter which came first my heart longed for a way to help her.

My husband also made comment that it seemed to be such a bizarre situation for someone so young. The young woman appeared to be barely twenty years old. And it was also not something you saw in that area of town early on a Saturday morning with shoppers milling about.

So what gives me the right to have 20+ pairs of shoes when she has one pair at least two sizes too big? She has worn the shoes so long that the sole is separated on one shoe from the upper portion. White tape holds the two together so that she can continue to wear it.

As she walked there appeared no evidence of despair about her situation. She walked, head high, and shoulders back. Her eyes displayed a hint of a sparkle and no downward glance as that of a victim.

So what gives me the right to go home to a warm bed and she has no home and no bed on which to lay her head? Is it by chance that I have this life and she that one? Do I get to live better than she because I am a better person? That cannot be it. What I have makes me no better than anyone else.

Better the poor whose walk is blameless than the rich whose ways are perverse. Proverbs 28:6

I worked diligently to serve the homeless and/or disabled in this community for 22 years as an employee in Metro Housing & Community Development. But nothing, no situation has touched me as this one has.

Is it because this is the answer to my prayers to God to make me over, to make me know humility as His Son did? That 15 minutes of time as I watched her certainly changed me and touched me in a way I can’t explain. She is a constant picture in my mind. And I realize with just the right series of missteps in life I could have been her and still could be.

So no, I don’t have the right to believe that what is will always be. For what once was for me is no more.

I don’t have the right to be boastful or proud because all that I have is not of my own doing but by the blessings, grace, and mercy of a loving and almighty God.

So during this holiday season, I challenge you to think of others who are not as blessed as you are. But not to only think of them but find ways to serve them, to bring some joy to someone else. The holidays can be a very depressing time for some people simply because the idea of Christmas has become so commercial and so many have nothing to give nor do they expect to receive. But the true meaning of Christmas is Christ and what his birth means to those who believe. It is about unconditional love and sacrifice. So think about giving a part of Christ in you this year and it doesn’t have to come with a big fancy red bow.

Contributed by: Valorie H. Lasley, CEO Empowered Living Institute ©2016 DEC16/JAN17

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Connecting Dreamers with Funders.

DREAM FUNDERS IS LOOKING FOR ENTREPRENEURS.

Dream Funders is Louisville's "Shark Tank" style TV series.

Partnered with U OF L For Season 2

COMING NOVEMBER 2016

ONLY ON

To apply visit:

LOUISVILLEDREAMFUNDERS.COM DEC16/JAN17

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WHY YOU NEED VITAMIN E - AND HOW TO GET YOUR DAILY DOSE By: BPT

You get your fill of vitamins C and D by eating oranges and soaking in a little sun each day, which is good for your body and mind. Small habits like these can have a big impact on your overall health and help you feel your best each day. However, vitamins C and D aren't the only vitamins your body needs to thrive. Take vitamin E, for example. This overlooked vitamin is essential to our well-being and yet, many people don't know anything about it. Let's take a moment to learn about the super vitamin, and what you can do to get your daily intake.

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What are the benefits of vitamin E? Vitamin E, like vitamin C, is an antioxidant and therefore helps improve immunity levels. Here are the possible benefits of vitamin E, and how it can specifically enhance your health. * Fights summer colds: Winter isn't the only time you can catch a cold. In the summer, vitamin E can boost your immunity to prevent sickness during the warmer months. * Extends cell life: What's the secret to aging well? While there are many factors that can influence aging, vitamin E can extend cell life to keep skin in great shape for years. * Repairs damaged cells: With vitamin E oil, you can also repair damaged cells.

Specifically, vitamin E can be used to treat sunburns and scars. * May reduce risk of heart disease and cancer: There's still much to be discovered about vitamin E. Currently, doctors and scientists are testing whether vitamin E can reduce the risk of serious health conditions, like heart disease and cancer. * Reduces risk of cataracts and other eye issues: Maintain eye health and prevent serious eye diseases by getting your daily intake of vitamin E. * May slow down cognitive decline: Studies have found that a higher intake of vitamin E in older individuals can reduce cognitive decline and can even slow down the progression of diseases like Alzheimer's.

How can I get more vitamin E in my diet?

The US Recommended Dietary Allowance (RDA) for vitamin E in individuals 14 years and older is 15 mg. Instead of taking supplements to get the recommended daily dosage, however, save your money and add vitamin-rich foods to your diet.

"The simplest way to increase your vitamin E intake is to follow a healthy diet that focuses on eating vitamin E-rich vegetables, fruits, healthy fats and lean forms of protein," says Lyssie Lakatos, a registered dietitian. Lakatos lists these five foods as examples of what you can include in your vitamin E-rich meal plan.

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* Pistachios: A protein-packed snack, pistachios are also a rich source of vitamin E you can take on-the-go. * Spinach: When preparing salads, toss some spinach into the mix. This dark, leafy green is also high in calcium. * Eggs: Eggland's Best eggs contain 10 times more vitamin E than ordinary eggs, which is equal to 25 percent of the recommended daily intake for vitamin E. They are also packed with omega-3s, vitamins like B12 and D, and contain 25 percent less saturated fat than other eggs. * Avocados: Add an avocado to your salad or make guacamole to get the benefits of this healthy, vitamin E-rich fruit. * Olives: Whether you like to eat olives as a snack or use olive oil when cooking, you can expect to increase your vitamin E intake by including olives in your diet.

Making Vitamin-E focused meals is simple and delicious. Here's one recipe you can try at home today!

EBLT Bowl Ingredients: *2 Eggland's Best Hard-Cooked Peeled Eggs *1 bag spinach *½ cup cherry tomatoes, halved *6 pieces of turkey bacon, cooked and chopped *1 avocado, sliced *salt & pepper to taste *½ cup whole grain croutons (optional) Dressing: *1/4 cup light mayonnaise (or plain Greek yogurt) *1 tablespoon water *1 tablespoon apple cider vinegar *Salt and pepper to taste Preparation: *In a large bowl combine spinach, onion and tomatoes. *Place all of your salad dressing ingredients together in a jar and shake until completely combined. *Top spinach mixture with two hard-cooked eggs per bowl, sliced avocado and croutons. *Drizzle with dressing and enjoy!

All vitamins, from vitamin C to vitamin E, are essential to your overall health. Visit Eggland's Best to learn more about the nutritional benefits of vitamin E.

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Sick of reaching for your office's less than stellar coffee pot for a morning buzz? You could swing by the over­priced coffee shop down the street, but daily store­bought java takes a serious toll on your wallet. Instead, consider these three modern brewing methods to improve your at­ home barista skills and help with brewing the best cup of coffee before heading out the door each morning: A French press isn't as complicated as it seems.

This java contraption is a low tech, easy to transport way to make a delicious cup of coffee (or multiple cups, with a bigger model). The brewing process of pressing down on the grounds instead of using a paper filter allows for intense extraction of the coffee's natural flavors.

Store the device on your kitchen counter or office desk for convenient caffeine on demand.

Pro: Preserves coffee bean oils and offers intense extraction of flavor components.

Con: Clean­up can be a bit messier than other devices.

Recommended coffee ground: Coarse.

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3 simple tricks to improve your at-home barista skills

Get "under pressure" with a Moka pot. This aesthetically pleasing Italian device is experiencing a resurgence thanks to its strong and flavorful coffee output. Every cup is super concentrated, brewing dark coffee that is similar in strength to conventional espresso makers.

Masterfully capture sweet and spicy flavors, such as with new Gevalia Special Reserve Papua New Guinea Fine Ground, which is specially pre-ground for Moka pot brewing. Prettier than expensive electronic alternatives, this compact device is a surefire kitchen conversation starter.

Pro: Makes coffee or espresso concentrated, dense and flavorful.

Con: Requires careful supervision to avoid coffee burn.

Recommended coffee ground: Fine.

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Pick up a pour over. This simplistic method requires slow and steady pouring through a sturdy funnel stationed over your single coffee mug.

You can easily control the strength of the coffee based on how much you measure into the pour over, and coffee is ready in no time - making for a speedy morning option. Coffee aficionados agree that pour overs highlight coffee's complex rich, round and fruity notes with a cleaner taste than conventional coffee pots. Keep in mind that the slower the pour, the more flavorful the coffee.

Pro: Dishwasher safe and perfect for single person households.

Con: Demands pre-caffeinated focus to pour a steady coffee stream.

Recommended coffee ground: Fine.

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Coffee does not have to be expensive or bitter in taste. Use any of the above brewing methods in the comfort of your home for rewarding and rich coffee every time - your taste buds (and your bank account) will thank you. For at-home coffee inspiration or to learn more about the Gevalia Special Reserve line, visit Gevalia's Facebook page.

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6 FAST AND FUN AFTERSCHOOL SNACK IDEAS Reading, writing, arithmetic and so much more - school days are busy for kids.

Lunch period provides a welcome break, but some schools schedule lunch as early as 10:30. By the end of the day, kids are famished.

When your star students arrive home asking for a snack, you don't have to reach for junk food. Here are some quick, simple and fun ideas for after-school snacks that are tasty and your kids will love.

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In just a few steps, parents can create tasty after­school snacks that kids will devour.

Savory popcorn bar

Popped corn is 100 percent whole grain with plenty of fiber to help keep kids satisfied until dinner. Skip the processed microwave varieties and opt to pop on the stove or in an air popper. Then create a popcorn buffet by setting out small bowls and a variety of savory toppings such as finely shredded Parmesan cheese and Italian seasoning. Kids can serve themselves and customize to their taste.

Nice cream

When the kids want ice cream, but you want a healthier snack, nice cream comes to the rescue. This simple ice cream alternative can be made by freezing sliced ripe bananas. When kids get home from school, blend these banana pieces until smooth for a cool, creamy treat. You can experiment with different flavors by adding a dab of peanut butter or a few strawberries to the blender.

Quick and easy pizza bagels

With pepperoni and tomato, pizza bagels are a quick, cheesy fix to after-school hunger pangs. Start by turning the oven to the broiler setting. Then on a baking tray, place a split Thomas' Plain Mini Bagel with the cut sides facing up.

Spread tomato sauce on each bagel half and sprinkle each half with cheese. Add pepperoni halves and cherry tomato quarters. Place under broiler until cheese is melted.

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This modern twist on â&#x20AC;&#x153;ants on a logâ&#x20AC;? is guaranteed to excite kids after a long school day.

Awesome apple slices

Reinvent boring sliced apples with nut butter and granola. Simply slice apples, smear with your nut butter of choice, then roll in granola. For an extra treat, add a drizzle of raw honey, a few mini dark chocolate chips or a quick dash of rainbow sprinkles.

Ants on a pond

Parents grew up munching ants on a log, the snack that takes a celery spear smeared with peanut butter and lines raisins on top to look like ants. Give this classic a modern twist by slicing a Thomas' Plain Mini Bagel in half, adding peanut butter and topping with chopped celery and raisins. This sweet-salty delight is guaranteed to get devoured.

Apple and brie mini bagel appetizers

Sweet and simple, this cheesy appetizer is the perfect snack after a long day of school. Creamy brie is the perfect pairing with juicy apples. Even Mom and Dad will want to snag a few of these.

Ingredients: 2 Thomas' Plain Mini Bagels, toasted 1 tablespoon of butter 1 wedge Brie cheese 1 Granny Smith apple 1 teaspoon cinnamon

Directions: Split and toast two Thomas' Mini Bagels until golden brown. Spread butter on each bagel half then slice in half again to create quarters. Slice the wedge of Brie cheese into eight equal portions and place one on each bagel quarter. Cut the apple into eight slices and place one slice on top of cheese. Sprinkle with cinnamon to taste.

For more simple after-school snack ideas featuring mini bagels and more, visit thomasbreads.com/recipes.

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90% CHILD BONE MASS ACQUIRED BY AGE 20 NUTRIENT PACKED FOODS CAN HELP BPT

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Most people associate bone density and skeletal concerns with advanced age. However, healthy bones form during childhood with the majority of bone density established before kids reach their 20s. Is it time to shift the focus to the early years rather than the later?

Up to 90 percent of peak bone mass is acquired by age 18 in girls and age 20 in boys, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. What's more, bone mass peaks by the late 20s for most people, which means at this point bones have reached their maximum strength and density.

Bone is a living tissue and childhood is a critical time to focus on bone health and establish good habits that support skeletal wellness throughout life. Some factors effecting bone mass cannot be controlled, such as gender, race and hormones. Nutrition, on the other hand, can be controlled and is one of the best ways to increase your child's bone health while teaching them positive eating habits.

Nutrition ideas to boost bone health

Studies show an increase in childhood bone fractures over the past four decades. Experts agree adequate levels of vitamin D and calcium decrease the risk of developing fractures by supporting bone strength.

During the winter months, many children are not getting enough vitamin D - an essential vitamin needed for the body to absorb calcium - so it's an important concern with decreased daylight hours.

Milk is an obvious source of vitamin D and calcium, but for kids with lactose sensitivities or those who don't like drinking milk, there are other options. In fact, there are many foods that are a good source of both vitamin D and calcium.

Eggs: Eggland's Best eggs come from hens fed an all-vegetarian diet consisting of healthy grains, canola oil and supplements like alfalfa and vitamin E. As a result, each EB egg has five times more vitamin D, plus three times more vitamin B12, two times more omega-3s, 10 times more vitamin E and 38 percent more lutein compared to ordinary eggs.Kale: Just one cup of kale has 10 percent of your daily calcium and 133 percent of both your vitamin A and vitamin C needs for the day. If you struggle to get your kids to eat veggies, simply blend kale in a fruit smoothie, make kale chips by baking with garlic and olive oil, or mix cooked kale into spaghetti sauce or an egg frittata mixture to make it a seamless addition.

Figs: Five medium fresh figs have around 90 milligrams of calcium and other bone-healthy nutrients like potassium and magnesium, according to WebMD. Dried figs are a good option also, plus are a great natural sweetener for bakery items like cookies. A half cup of dried figs have 120 milligrams of calcium.

Almond butter: Want a bone-boosting alternative to peanut butter for your little one's toast and PB&Js? Try almond butter! In addition to being a good source of protein, two tablespoons contains an estimated 112 milligrams of calcium and 240 milligrams of potassium.

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Easy Pizza with Sauteed Greens, Garlic and Eggs Tofu: Soft enough that even tots can safely eat it, tofu is considered by some to be a modern superfood. Packed with nutrients, calcium-enriched tofu contains more than 400 milligrams of calcium. Cut into small pieces, saute and add to your kids' favorite dishes such as macaroni and cheese or scrambled eggs.

"Vitamin D is a crucial nutrient when it comes to good bone health, but it's also difficult to get the necessary amount through food," said Tammy Lakatos, a registered dietitian. "That's why we love Eggland's Best eggs - they have five times more Vitamin D than ordinary eggs, plus, they're easy to integrate into your diet, whether in omelets, salads, wraps, casseroles or desserts."

Want a bone-healthy recipe that both

Ingredients: 4 Eggland's Best Eggs (large) 4 teaspoons extra virgin olive oil, divided 5 garlic cloves, thinly sliced 10 ounces baby spinach, about 10 cups 1/4 teaspoon salt 1/8 teaspoon ground black pepper 1 (16-ounce) bag refrigerated pizza dough 1 cup part-skim ricotta cheese 1 cup low-fat shredded mozzarella 2 tablespoons grated Pecorino Romano cheese Directions: Preheat the oven to 450 F. Coat a large round baking or pizza pan with cooking spray. Allow the dough to sit at room temperature for 30 minutes.

Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high. Add the garlic and cook until starting to brown, about 1 1/2-2 minutes. Add the spinach, tossing with kitchen tongs, and cook until wilted, 3 minutes; season with the salt and pepper. Transfer to a sieve or colander set over a bowl and let drain 5 minutes; discard liquid.

On a lightly floured surface, roll the dough into a 15-inch circle and transfer to the prepared pan.

Spread the ricotta evenly over the dough, leaving a 1/2-inch border around the edge. Top evenly with the spinach then sprinkle with the mozzarella and Romano cheeses. Bake until the crust is lightly browned, 20-22 minutes.

Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium heat. Add the eggs recipe and find more meal inspiration at and cook until the whites are just set, about 3 minutes. With a spatula, gently flip the eggs over www.egglandsbest.com. and cook 30 seconds longer. Top the pizza with the eggs. Cut through the eggs into 8 slices.

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8 ingenious ways to eat peanut butter

Written by BPT

YUM

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What food is tasty, filling and fun? Peanut butter, and according to research, Americans are in love with the nutty spread.

According to a Peter Pan Simply Ground survey (see below for survey notes), 74 percent of people say it's a staple in their grocery cart, with the average person eating it four times a week. While toast and PB&J remain a popular go-to, people are seeking new ways to enjoy peanut butter. In fact, 82 percent report that they're still looking for more flavor pairings and unique ways to incorporate it into their diets.

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If you love peanut butter but want to go beyond the sandwich, here are eight unique and delicious ways to enjoy it every day: Vegetables and fruit: Peanut butter is a great way to get adults and kids alike to eat more fruits and veggies. Go beyond celery and try carrots, sweet peppers, pea pods, mango slices, berries and more. The nutty notes of peanut butter are amazing with many different types of produce.

Bacon: What has a cult­like following similar to peanut butter? Bacon. And when you blend the two together, you have a flavor explosion unlike any other. Fry up some bacon, let cool and dip it in the wide­mouth jar of Peter Pan Simply Ground in original and honey roast varieties. Serving breakfast? Set a jar in the center of a dish with bacon slices layered around for easy passing.

Ice cream: Cool ice cream and peanut butter are the perfect pair. No matter if you prefer ice cream sandwiches, bars or fudge pops, grab your jar and take a dip. The sweet, confection is enhanced with rich, nutty peanut butter.

Popcorn: Whether a movie night, sleepover or girls night in, popcorn is an essential snack. Want something a little different? Pop a fresh batch and then dip a few of the kernels in peanut butter. It's an indulgent treat that will have everyone talking.

Granola and protein bars: Satisfying snack bars just got an upgrade when you dip them into peanut butter. With a texture just like freshly ground alternatives, Peter Pan Simply Ground Peanut Butter is the perfect addition to health snacks like protein and granola bars.

Pickles: Sometimes unlikely combinations have the most delicious results. That would be the case with pickles and peanut butter. Give it a try and dip that spear right in or slice pickles for easy sharing with the family.

Potato chips: Do potato chips have you reaching for that jar of dip? Change things up by grabbing a jar of peanut butter instead. Salty chips dipped in peanut butter are a match made is snacking heaven.

Cookies: Chocolate, butter, molasses ­ no matter your favorite cookie, it's going to be better when you add a dollop of peanut butter. Dip and enjoy!

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Need more inspiration for unique ways to enjoy peanut butter? Try this decadent recipe featuring Peter Pan Simply Ground. For more unique ideas, visit www.peterpanpb.com.

7-Layer Peanut Butter Dip Makes three mini 7-Layer Dip Jars

Ingredients: 1 cup of graham cracker crumbs 1 thinly sliced banana 1 cup Peter Pan Simply Ground Peanut Butter 1 cup of softened cream cheese 3 tablespoons of honey 1 cup of whipped cream 3 tablespoons of chocolate chips assorted dippers

Instructions: 1. Evenly layer a small jar with graham cracker crumbs, sliced banana, Peter Pan Simply Ground Peanut Butter, softened cream cheese, honey, whipped cream, chocolate chips.

2. Serve with optional assorted dippers: pretzel rods, plain potato chips, crispy bacon, fresh strawberries, sliced cooked waffles, pound cake, sliced apples, etc.

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Holiday entertaining tips guaranteed to help hosts impress guests

Written by BPT

The holiday season is packed with social events big and small. What makes some more memorable than others? The extra thought and special touches from the host or hostess.

Cookbook author and entertaining expert Gaby Dalkin recently teamed up with the Paper & Packaging - How Life Unfolds campaign to share how you can make a big statement this season with surprisingly little effort. These five entertaining tips are guaranteed to help you create a one-of-kind party, leaving guests impressed and full of holiday spirit.

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Conquer holiday stress with to-do lists

To reduce stress, stay organized and ensure you maintain a merry attitude, use printed templates to create handwritten holiday party to-do lists.

"I start my to-do lists weeks before the celebration and break them down by day," Dalkin says. "A few days before the big event, I stock up on beverages. Two days before I buy all the shelf-stable ingredients. The day before, all the produce goes into the fridge, and I make any sauces or appetizers that can rest in the fridge overnight without being affected. And then, the day of the party is broken down by the hour. If you're making a roast, start it in the morning. A salad can be prepped ahead of time and dressed before serving."

Elevate gifting with personalized presentation

Nearly half of Americans feel that gift presentation enhances the gift they give or receive, according to a Paper and Packaging Board survey. That means if you want to impress, don't skimp on gift presentation.

"I grab a few rolls of brown kraft paper and make it special," Dalkin says. "If I'm sending a present to someone who loves food, I'll grab some stamps with fun food on them and stamp the paper so it's customized for that individual. If it's my younger niece, I'll stamp it with some hearts. These small gestures make a big impact."

Use a creative approach to assigned seating

Assigned seating is particularly helpful when entertaining large groups. It takes the guesswork out of sitting down to dinner and keeps the evening flowing smoothly. It's also an easy way to add festive style to the tabletop.

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"If I'm entertaining for more than 10, I'll make little fold-over name tags out of cute cardstock," says Dalkin. "I'll punch a hole in the paper name tag and weave in a bit of rosemary, paper ribbon or a fresh flower to give it an extra pop."

Add pizazz with a Champagne bar

The survey also found that for approximately half of Americans, a cocktail bar stands out as a key component for an unforgettable holiday party.

Add an easy yet elegant touch to any holiday gathering by setting up a Champagne bar. Simply chill a few bottles, place on a bar cart and add bowls of fresh berries and carafes of fresh squeezed juices. Include handwritten cardstock labels near each ingredient so your guests can mix and match to their hearts' content.

This no-fuss station encourages guests to make their own cocktails at their leisure, giving the host extra time to catch up. Plus, Dalkin adds, "I've found that Champagne bars are often one of the most photographed elements of the night."

Send guests home with a little something homemade

Frozen cookie dough is one of the trendiest homemade gifts of the year. Just whip up your favorite batch of dough, tightly wrap it in parchment paper and freeze. Then add some holiday ribbons, a personalized paper label and handwritten baking instructions.

"Recipients can slice and bake at their leisure and file the recipe card for years to come," says Dalkin. "You can make the same thing for everyone, or perhaps a few different batches to suit any sweet tooth. I think of it as a gift that keeps giving."

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Homegating for the holidays:

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Contributed By: BPT

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This holiday season, millions of Americans will celebrate with friends, family and football. Will you be one of them?

A whopping 78 percent of Americans watch NFL games with family or friends either at their home or at someone else's home during the season, found the NFL Homegating Sofa Survey. What's more, over half of Americans plan their Thanksgiving dinner around the kickoff time of an NFL game.

Considering that NFL Homegating is all about celebrating the spirit and tradition of a stadium tailgate at home, team­inspired serve ware, glassware and decor might not only make the perfect holiday gifts this season, but also a fun way to have one cohesive theme for festive gatherings.

With big match­ups scheduled throughout the holidays on the road to the playoffs, football fans around the country will be throwing their team jerseys over holiday sweaters, kicking up their feet after a big meal, and enjoying the game together.

If you're hosting an upcoming gathering, consider these five tips to host like a pro and keep your guests happy this holiday season and beyond from NFL Homegating Lifestyle Expert Maureen Petrosky: Entertaining is a team sport. More than a third of Americans (35 percent) prefer to be the "quarterback" of the party, responsible for hosting and organizing the food. But even the best quarterbacks can't win games by themselves. So if a guest offers to bring something, say "yes." You can always use extra ice, snacks, beverages or napkins.

Decorate like a pro ... and get the kids in the game. Fill water balloons with your team's color and freeze them. Then on game day, use them in a drink tub to cool drinks instead of, or in addition to, ice cubes.

Use a team­inspired throw blanket as a tablecloth, or team coasters as bases for pillar candles. To add height to your food station, create a centerpiece with an assortment of plates in your team's colors or a football­shaped cutting board stacked with glass tankards or game time bowls.

Put a healthy twist on game day snacks. Keep high­calorie snacks on the sidelines, and place the healthier choices in the viewing room where guests are more likely to hang out. Also serve the higher calorie treats on smaller plates and in smaller bowls, and refill if needed. Guests are more likely to take less and leave some for others. Skip the large serving spoons and offer smaller scoops.

Crock­tails. Use your slow cooker in an unexpected way to serve a warm drink to guests. This is especially memorable when set up outside as guests play their own game of football. According to the Sofa Survey, over 60 percent of respondents would like to receive an NFL team­branded cooking product as a gift. So if your Secret Santa doesn't already have a Crock­Pot, be sure to put that at the top of the list.

Touchdown treats. Recipes like Crock­Pot tacos, chicken and waffle sliders with spicy honey or ranch dressing are easy to prepare and serve, even for the kitchen rookie. Complete your NFL Homegating spread with desserts like football­shaped brownies or ice cream sandwiches.

This year, fans can celebrate the holidays while embracing their love of football with a variety of fun NFL Homegating products. Fans cans can visit NFLShop.com/Homegating for more inspiration to take their football­watching parties to the next level this holiday season.

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Written by BPT

Spice up your brunch with these egg dishes inspired by Hispanic cuisine

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Source: American Egg Board Eggs, they're the superstars of your fridge.

Delicious on their own, or the perfect addition to a salad, skillet or even breakfast tacos, their versatility makes the possibilities truly endless.

And as families today are choosing fresher, unique ingredients to inspire their own ethnic dishes at home, eggs are a perfect choice. They are especially prevalent in Hispanic cuisine - and are a celebrated ingredient in a variety of Latin dishes from around the world, such as traditional Spanish flan, to Brazilian feijão tropeiro to Mexican huevos rancheros. It's no surprise that eggs pair beautifully with the brightly-colored, bold ingredients often found in Latino cuisine.

While these beloved egg-tastic dishes celebrate a vibrant culture, they also deliver high quality protein 6 grams in one large egg! These perfect little protein powerhouses are an inexpensive, nutrient-dense, and tasty way to start off your weekday routine. And with the 2015 Dietary Guidelines for Americans removing the daily cholesterol limits and recommending eggs in all healthy eating patterns, people can feel good about including them in their diet.

This pair of surprisingly simple recipes will take your repertoire to a new level. The Chilaquiles with Fried Eggs are served up with a rich tomato sauce, making this dish special enough for brunch with company, while delivering a heartiness that will satisfy any dinner appetite. The Huevos Divorciados is one of those effortless entrees that require common pantry ingredients, but deliver big, bold flavor.

Explore more tasty ways to serve up eggs with these recipes and more from the American Egg Board at incredibleegg.org

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Chilaquiles with Fried Eggs

Prep time: 10 minutes Cook time: 20 minutes Makes 4 servings

Ingredients:

1 tablespoon canola oil, divided 2 1/2 teaspoons Tex Mex spice blend, divided 8 small corn tortillas, each cut into 6 wedges 1/2 cup finely chopped onion 3 small garlic cloves, minced 1 1/4 seeded finely chopped small jalapeno pepper 1/4 teaspoon salt 1 tablespoon finely chopped canned chipotle chilies in adobo 4 cups chopped tomatoes 2 teaspoons butter 4 large eggs Salt and pepper (optional) 1/4 cup crumbled feta cheese 1/4 cup coarsely chopped fresh cilantro

Directions: 1. Stir 2 teaspoons oil with 1/2 teaspoon of Tex Mex Spice Blend. Toss tortilla wedges with oil mixture and bake in a single layer on a large baking sheet in preheated 400 degrees oven for 5 to 7 minutes or until crispy. Remove from oven and set aside at room temperature.

2. Heat remaining oil in a large, deep nonstick skillet on medium-high heat. Cook onion, garlic, jalapeno and salt for 5 minutes, stirring often, or until softened. Stir in chipotles and remaining Tex Mex spice blend for 1 minute or until combined. Add tomatoes; reduce heat to medium-low and simmer, partially covered, for 10 to 15 minutes or until slightly thickened. (Prepare eggs during the last 5 to 10 minutes of simmering time.)

3. For sunny-side up, over-easy or over-hard eggs, heat butter in a large nonstick skillet over medium-high heat until just melted. Break eggs and slip into skillet 1 at a time. Immediately reduce heat to low.

4. Cook eggs about 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Serve as is or flip eggs carefully with turner and cook second side to desired doneness. Sprinkle eggs lightly with salt and pepper if desired.

5. Stir reserved tortilla wedges into warm tomato sauce and divide evenly over 4 dinner plates. Top each tortilla with 1 fried egg and equal amounts of feta and cilantro. Serve immediately.

Variations:

* Prepare recipe with queso fresco instead of the feta cheese. Omit jalapeno from tomato sauce and garnish finished chilaquiles with chopped pickled jalapeno peppers.

* Skip baking step by using 8 small corn tostadas that are approximately the same size as small corn tortillas. Coarsely break the tostadas into pieces and simply stir into tomato sauce before assembling and serving.

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Huevos Divorciados

Prep time: 10 minutes Cook time: 20 minutes Makes 4 servings

Ingredients: 8 small corn tortillas 2 cups prepared refried pinto beans, warmed 1/2 cup tomatillo or green salsa 1/2 cup tomato or red salsa 4 teaspoons butter, divided 8 large eggs Salt and pepper 1/2 cup thinly sliced red onion 1/2 cup coarsely chopped fresh cilantro

Directions: 1. Bake tortillas in a single layer on a large baking sheet in preheated 400-degree oven for 7 to 10 minutes or until crispy.

2. For sunny-side up, over-easy or over-hard eggs: heat half the butter in a large nonstick skillet over medium-high heat until just melted. Break 4 eggs and slip into skillet one at a time. Immediately reduce heat to low.

3. Cook eggs about 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Serve as is or flip eggs carefully with turner and cook second side to desired doneness. Sprinkle eggs lightly with salt and pepper if desired. (Repeat method with remaining butter and 4 eggs, or prepare all 8 at once in 2 large nonstick skillets or on one large flat griddle.)

4. Spread warm refried beans evenly over tortillas. Spoon tomatillo salsa over half the tortillas and tomato salsa over remaining half. Top each tortilla with 1 fried egg. Transfer one of each salsa-topped tortilla to 4 dinner plates and garnish evenly with red onion and cilantro. Serve immediately.

Variations

* Mix 1/4 cup regular sour cream or light sour cream with 1 tablespoon fresh lime juice for drizzling over finished huevos divorciados. Or garnish with chopped avocado and lime wedges.

* Prepare recipe with refried black beans instead of the pinto beans if desired.

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Yummy!

Nutrient-rich ingredients, simple prep are keys to easy,

healthy family meal times DEC16/JAN17

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With summer in the rearview mirror, many Americans will now be pressed for time: Fall (when kids go back to school) and winter (dominated by the holidays) are jam-packed seasons. It may be difficult to find time for everything you need to do, including eating regular meals together as a family.

Research shows that sitting down for family meals yields many benefits, from serving as a time to bond, to instilling healthy dining habits in children. Yet multiple studies also show that only about a third of families actually eat dinner together on a regular basis. Americans commonly cite busy schedules as the biggest hurdle for eating together as a family.

"Regularly sitting down to dine with their parents is incredibly healthful for kids, both mentally and physically," says registered dietitian Lyssie Lakatos. "It's well worth the effort to ensure your family can share regular, well-balanced meals together. And you can do it! You just need some creativity, planning and powerfully nutritious ingredients."

Lakatos offers some tips to help parents honor the healthful tradition of family meal time:

* Invest 15 minutes every weekend to plan the week's dinner menus in advance. Knowing what you'll be making ensures you won't have the stress of coming up with ideas at the last minute when everyone is hungry; you'll also be able to shop efficiently for ingredients you know you'll need. Plus, kids will enjoy looking forward to the evening when you'll serve their favorite foods. You can also make the process easy by using an online menu planner.

* Simplicity is a time-saver. Dinner might not be the best time to take risks and prepare something no one has tried before. A simple meal takes less time to prepare, and may also be more enticing to kids.

Choose simple, nutritious meals that incorporate the key components of the USDA MyPlate.

* Choose lean, versatile and delicious proteins - like eggs, lentils or fish - that are nutrient-rich.

Eggland's Best eggs come from hens fed an all-vegetarian diet of healthy grains, canola oil and a supplement of rice bran, alfalfa, sea kelp and vitamin E, an antioxidant. They contain three times more vitamin B12, two times more omega-3s, five times more vitamin D, 38 percent more lutein and 25 percent less saturated fat than ordinary eggs.

* Get everyone involved. Family meal time is an opportunity to teach kids good nutrition, culinary skills and life lessons, all while bonding in a relaxed atmosphere. Involve children in meal preparation by assigning them age-appropriate tasks such as setting the table, pouring drinks, gathering ingredients and even cooking.

* Disconnect from tech 30 minutes to an hour before the meal. Many families have a no-device policy at the dinner table, but by putting down technology in advance you free up everyone to help out. You'll also ensure no one is late to the table because they have to send one last text - this means you too, parents!

"The importance of family meals just can't be understated," Lakatos says. "There's even a month in honor of the family meal - September is National Family Meal Month, sponsored by the Food Marketing Institute (FMI) Foundation. It's a great time to get back to having regular family meals together."

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Here are two easy, delicious and nutritious family meal recipes that take less than 30 minutes to prepare, courtesy of Eggland's Best:

Chicken Parmesan Cupcakes All kids love cupcakes and they love cheese, so this marries the two, plus the nutrition of Eggland's Best eggs-what could be better?

Pizza Frittata

Ingredients:

Ingredients:

Chicken Mixture

4 Eggland's Best eggs, large

1 Eggland's Best Egg (large)

3 large Idaho potatoes, peeled

1 pound ground chicken 3 tablespoons Italian-flavored bread crumbs

1 tablespoon olive oil

2 teaspoon finely chopped fresh garlic

4 sun dried tomatoes, packed in oil, thinly sliced

1/2 teaspoon onion salt 1/4 teaspoon pepper

1/2 cup sliced black olives

Coating 1 Eggland's Best Egg (large), lightly beaten

2 tablespoons pesto

1/2 cup all-purpose flour

4 ounces turkey pepperoni

1/2 cup Italian-flavored bread crumbs

4 ounces shredded provolone cheese

Topping 1/2 cup marinara pasta sauce

Directions:

4 (3/4-ounce) slices Land O Lakes 4 Cheese Italian Blend, cut into quarters Directions: Heat oven to 350 Fahrenheit degrees. Lightly spray eight muffin pan cups with no-stick cooking spray; set aside.

Combine all chicken mixture ingredients in bowl; mix well.

Shape into eight meatballs.

Place flour, bread crumbs and egg into separate shallow dishes.

Lightly roll each meatball in flour, then beaten egg, then bread crumbs.

Pat each meatball into bottom of each prepared muffin cup, flattening top. Bake 15 minutes.

Preheat oven to 400 degrees Fahrenheit.

Peel potatoes and slice thin using a knife or mandolin slicer. Arrange potatoes on a 12inch pizza pan (or in a baking dish) and drizzle with olive oil. Bake potatoes for 10 minutes.

Meanwhile, whisk eggs, tomatoes, olives and pesto in a large bowl.

Remove potatoes from oven and pour egg mixture over pan. Top with cheese and pepperoni and bake for an additional 15 minutes.

Top each meatball with 1 tablespoon marinara sauce and two quarters cheese. Bake 3-5 minutes or until internal temperature of chicken reaches 165 degrees Fahrenheit and center is no longer pink.

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Cool 1-2 minutes in pan. Serve warm and enjoy!

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173 Good hosts want positive experiences around the dishes they prepare for the holidays - great conversation and good memories.

What's a sure way to mar the feast? Not being consistent in following safe food handling techniques that every home cook should know. Each year, one in six people experiences food poisoning, affecting some 48 million people, according to the Centers for Disease Control and Prevention (CDC).

"Sometimes, the causes of food poisoning are beyond our control, in spite of regulations and best practices by farmers and food companies. While ready-to-eat foods and restaurants are often highlighted in the fight against food poisoning, we often overlook that home cooks are important partners in reducing the risk of

Safe food techniques every

foodborne illness," said Mike Robach, vice president of food safety at Cargill.

"The most common foodborne pathogens, like salmonella and

home cook should know

campylobacter, can cause serious illness, particularly in young children, the elderly, pregnant women and other immunecompromised people," said Shelley Feist, executive director of the Partnership for Food Safety Education. "Consistently practicing good hand hygiene and safe food handling at home is important to protect your family from these microorganisms and the serious illness they can cause."

An article by BPT

Each year, foodborne illnesses lead to 128,000 hospitalizations and 3,000 deaths, according to the CDC, as they can lead to serious conditions such as sepsis and kidney failure.

Like any skilled chef, you are best prepared to create a memorable feast when you keep these safe food handling practices top-of-mind.

They are just as necessary to a great meal as sharp knives, highquality cookware, fresh ingredients and the right appliances.

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Clean hands and surfaces often

Before you begin cooking, start by making sure your work area and tools are clean. Wash all preparation surfaces, including cutting boards, with hot, soapy water. If any tools or containers you will need are dirty, either run the dishwasher cycle or hand-wash the items in a sink of hot, soapy water. Finally, wash your hands with warm water and soap for 20 seconds before and after handling food.

Rinse fresh fruits and vegetables

Depending on what you are using, some foods will require rinsing. Rinse fresh fruits and vegetables under running water just before eating or using. Firm-skinned produce like cucumbers and apples should be rubbed under running tap water by hand or with a clean brush. You should also rinse any produce that will be peeled, because microorganisms on the surface can be easily transferred to the flesh with a peeler or knife blade. Blot fresh fruits and vegetables dry with paper towels.

There is no need to rinse raw meat or poultry, at least, not in the name of food safety. All that will accomplish is potentially spreading bacteria in your sink and beyond. Raw meat and poultry must be cooked to a safe internal temperature.

Safely handle meat and poultry

The best home cooks know it's important to safely handle raw meat and poultry. To start with, do not thaw frozen meat and poultry at room temperature - to do so gives harmful bacteria an ideal environment to multiply and spread.

There are three safe ways to defrost food: in the refrigerator, submerged in cold water, and in the microwave. Food thawed in cold water or in the microwave should be cooked immediately.

Keep raw meat and poultry separate from other foods, and use one cutting board for fresh produce and a separate one for raw meat and poultry.

And it is worth a reminder - never place cooked food on a plate that previously held raw or undercooked meat or poultry.

Cook to safe temperatures

Here is a compelling reason to cook food to a safe temperature: Even a professional chef cannot say with precision if a food item is cooked to a safe internal temperature. Food is safely cooked when it reaches a high enough internal temperature to kill the harmful bacteria that cause illness. Get a food thermometer and use it consistently. For a list of safe internal temperatures, visit the Partnership for Food Safety Education website at fightbac.org.

Safe leftovers

Proper storing of leftovers in a refrigerator at 40 degrees Fahrenheit or below helps reduce the risk of food poisoning.

Keep leftovers in shallow containers so they cool off more quickly. When reheating leftovers, make sure they reach a safe temperature of 165 F degrees as measured with a food thermometer. Consume or freeze refrigerated leftovers within three to four days.

For more tips to build your skills and expertise in food safety, visit StoryofYourDinner.org. Check out an animated video, as well as fun items such as kid-friendly placemats to download, and a collection of delicious side dish recipes that incorporate home food safety tips.

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Simple, healthy twists to favorite family foods Contributed By: BPT

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From favorite meals to the snacks they ask for daily, you probably have a list committed to memory of the foods your family enjoys most. Wish you could up the nutrition factor on some of those items? With a few healthy twists, you can easily encourage your family to eat more wholesome snacks and meals while still appealing to their taste buds.

Registered Dietician Christy Wilson offers incredibly simple ideas for recreating meal and snack time so your entire family benefits from better nutrition. For more inspiration for healthy eating, visit www.vivemejor.com.

Snack fresh When hunger pangs strike, but it's not yet mealtime, reach for fresh fruit. Get a little creative by making fruit parfaits by layering chopped fresh fruit with yogurt and granola. Packed with vitamins and minerals, you can feel good when your kids ask for more.

Super sides Get creative by adding fresh produce into side dishes. For example, add red pepper, mushrooms, onion, tomato and lime juice to Knorr Fiesta Sides Yellow Rice. Want to make it a meal? Add a protein like sauteed chicken breast cut into bite-size pieces.

Satisfy the crunch craving Sometimes your family just wants something crunchy so they reach for that bag of chips. Stop! Instead of chips, prepare crunchy vegetable sticks like jicama, carrots and cucumbers. They're great for dipping and packing in the kids' lunches.

Double the vegetables For a nutrition boost, double the vegetables in favorite family recipes. For example, you can take Knorr's recipe for Fiesta Lime Chicken and give it a nutritious spin with two or three tomatoes instead of just one.

Fiesta Lime Chicken Serves 4 Preparation time: 10 minutes Cooking Time: 15 minutes Ingredients: 1 pound boneless, skinless chicken breasts, sliced 1 tablespoon vegetable oil 2 tablespoon lime juice 1 package Knorr Fiesta Sides Yellow Rice 1 avocado, diced 1 large tomato, diced Directions: If desired, season chicken with salt and pepper or Knorr Chicken flavor Bouillon. Heat oil in large nonstick skillet over medium-high heat and cook chicken, stirring frequently, until chicken is thoroughly cooked, about 5 minutes. Stir in lime juice. Remove and set aside.

Prepare Knorr Fiesta Sides Yellow Rice in same skillet according to package directions.

Stir in chicken, avocado and tomato until well blended. Top, if desired, with shredded cheddar cheese, chopped red onion and cilantro.

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TIME-SAVING KITCHEN HACKS

 THE HOLIDAYS

ByBPT

No matter how big or small the group, gathering with loved ones over a delicious meal is a holiday season essential. However, if you've offered to host the event, panic is likely to set in as you realize the amount of work it's going to take to cook a memorable meal for friends and family.

Fortunately, with some tips and tricks, cooking a feast doesn't have to be stressful.

Just use these time-saving kitchen hacks and you can enjoy more time savoring the season with your guests and less time in the kitchen.

Prep side dishes early: Prepare as much as you can in advance. In the week leading up to the event, chop, boil and blend whatever you can to save countless hours in the kitchen.

You'll cut down on stress and have enough time to visit with guests as they begin to arrive.

Use multitasking methods: What if you could make a quick dinner in one simple step? With meals that taste like homemade and use highquality ingredients, Marie Callender's(R) allows you to serve signature holiday meals without the extra work. The Vermont White Cheddar Mac & Cheese will have guests thinking you slaved away in the kitchen, but all you had to do is open and close the oven.

Buy cooking mesh: From blanching to boiling, you can quickly run out of stove-top space when cooking a holiday meal. To save time and space, use cooking mesh so you can boil several foods at once in the same pot of water while keeping items conveniently separated.

Fluffy mashed potatoes: Whipping up a big batch of mashed potatoes? To avoid dense spuds and save time endlessly mashing, use a pinch of baking powder when whipping. The baking powder reacts with the heat from the potatoes to create tiny air pockets and, ultimately, fluffy mashed potatoes.

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Utilize the slow cooker: Slow cookers are one of the most useful tools when hosting a holiday meal. You can cook early and keep virtually anything warm, including gravy, mashed potatoes or drinks like hot chocolate and cider. Need more slow cookers than you own? Borrow from friends or hunt down some at a bargain price at second-hand stores.

Grate frozen butter: Baking a special dessert for the holidays? Rather than waiting for frozen butter to thaw or risk melting it in the microwave, use a cheese grater instead. Hard butter thaws quickly when shredded.

Keep drinks outdoors: Fridge space goes fast when hosting a holiday soiree, so instead of worrying about where you're going to fit cans and bottles, put them outside instead. The winter chill will keep them cool and you won't have to give up precious fridge space. Just hang a sign so guests are directed to the right location to quench their thirst.

Clean as you go: Rather than cooking everything at once only to end up with an unbearable amount of dishes, try cleaning as you go. By multitasking you'll end up with less mess at the end when all you want to do is sit down with a slice of pie and visit with loved ones.

Embrace simplicity: Following a big day of entertaining, give yourself a break by re-purposing leftovers and weaving in quality, already-prepared meals from your freezer. Marie Callender's Turkey Pot Pie makes a perfect next-day meal or midday snack with its premium turkey breast, assortment of vegetables and flaky, madefrom-scratch crust.

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'TIS THE SEASON: 5 EXPERT TIPS FOR SEAMLESS HOLIDAY ENTERTAINING

It's also important to make smart choices when it comes to your appliances, so they can do your work for you - and look good doing it. LG Studio's new Black Stainless Steel appliance line features a cutting-edge InstaView refrigerator, which incorporates a sleek glass front panel that illuminates with two quick knocks so you can see the contents inside without having to open the door - so helpful when you're entertaining. Guests can easily view and grab drink selections or a snack; it's the smart way to host.

Prep work is key.

Prepare as much as you can in advance. When you entertain, you want to be able to greet each and every guest as they arrive, and be a part of the party. Have your holiday cocktail already mixed As we gear up for the busy holiday season, a foolproof plan is essential for throwing an unforgettable party everyone will be talking about. Whether it's a casual weekend brunch,

and ready to go, the wine open and the sparkling water set up at a bar where guests can help themselves. Every horizontal space is an

formal sit-down dinner or a glitzy cocktail party, you want to make sure the atmosphere is set, and that you're party ready.

opportunity, so use trays, side tables and your kitchen island to set up food stations. You want your guests to feel at home.

Interior designer and artistic advisor to LG STUDIO appliances, Nate Berkus, is not just a design guru but also an expert party planner and host.

Stick to a neutral color scheme.

"The key to minimizing stress during the holiday entertaining

People think they have to reach for traditional red

season is to keep things simple, and be as prepared as

and green decor, but the truth is it's much easier to

possible," Berkus says. "Making sure everyone, including the

work with a neutral palette. Use natural materials

host, is relaxed and enjoying themselves is the most important

like woven baskets and mats, and layer in metallic

element of a good party. Whether it's the food, the d cor and

accents. Things like brass candle holders and

anything in between, nothing should feel uptight or over-

napkin rings will instantly up the glam factor. Pull

complicated."

greenery from the garden, and finish off your

é

tablescape with candles.

Berkus shares his best holiday entertaining tips - from the festive to the practical and, of course, always stylish.

Mix up the seating chart.

It's OK to leave the cooking to someone else.

If you're doing a sit down dinner, change things up

Don't let the fact that you don't like to cook stop you from throwing a festive holiday get together. Call your favorite

by seating the host in the middle of the table, rather than at the end, and plan out who sits around them.

neighborhood restaurant and have them cater it. Decant the

Your goal is to have people get to know each other,

dishes on to beautiful plates, platters and bowls. No one will

and spark unexpected connections and

know you ordered in!

conversations. And nothing is chicer than a beautifully prepared place card at each setting.

Your guests can also take it with them, as a small

Make sure your kitchen is ready.

memento from the night.

Fact: the kitchen ends up becoming command central at any party. Guests love to congregate there, despite your best

For more entertaining tips and information on LG

efforts otherwise. Embrace the fact that people will gather at

STUDIO appliances, visit LGStudio.com.

your kitchen island, and make it part of the party, whether it's setting up a food or drink station or adding in extra seating.

Nothing feels more familiar and welcoming than a kitchen, especially during the holidays.

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Toast to this trifecta of wonderful wines to share at holiday celebrations Contributed By: BPT

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Glad tidings: Wonderful wines to share at holiday celebrations

As the weather cools and the fireplace whets your appetite for comfort and relaxation, thoughts naturally turn to friends, family, good food and drinks ... enjoyable moments this season so notably brings. Whether you plan to be the host or a guest at the festivities, you can make a lasting impression by offering up some tasty and carefully selected pairings of wine and appetizers.

Sharing delicious food and drinks can be a great conversation starter and create memorable holiday experiences. Consider these suggestions for delicious combinations that will impress even your most experienced wine-loving and foodie friends.

* Choose a bottle of Leese-Fitch Cabernet Sauvignon, hailing from where cab is king, sunny California. The enjoyable finish of this full-bodied wine features hints of toasted coconut and rich vanilla to balance out the dark fruit overtones. The meat lovers in your group will enjoy this wine with easy-to-prepare braised beef short ribs or turkey meatballs. You could even offer up a strategic selection of crackers and aged cheeses, ranging from a sharp cheddar to a higher-end Chalosse or Reblochon. Picture those pairings as you reunite with friends around the holiday table.

* A pinot noir can be an excellent introduction to red wine for the white wine drinker, and is a great choice for the holiday season because it pairs effortlessly with a variety of foods. Whip up a batch of salmon tartare on toasted wontons for your next dinner party to go with the light, red fruit and earthy elements typical of this varietal. Try the Moobuzz Pinot Noir, named after "the land of milk and honey" (the California Central Coast), which features an abundance of red currant, dark cherry, rich mocha and wild strawberry ... with a finish one critic compares to "a velvet blanket." This is one you'll want to snuggle in!

* Those celebrating a special occasion, or any day that ends in "Y," may enjoy the festive White Knight Prosecco D.O.C. with crisp aromas of acacia flower, apple, white peach and citrus fruit, this bubbly is a nice change from the typical white wine. It is great by itself as an aperitif or as a base for a festive French 75 cocktail. Enjoy this lively sparkler with mini quiches at a wedding shower, gathering of friends or your company holiday party.

Visit 3badge.com for information on where to purchase these wines, or to learn more about 3 Badge's strong portfolio of award-wining beverages.

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FAMILY & LIFESTYLE

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Tire tips to cruise through winter, safely By: BPT

The leaves are falling, temperatures are dropping and winter will soon be here. While snow can be pleasant to look at, it can also wreak havoc on roadways and create hazardous driving conditions during the winter months.

Everyone dreads the nerve-wracking winter commutes, but there's plenty you can do to prepare your vehicle for inclement conditions. By taking a few precautionary steps in advance of the drop in temperatures, you can make sure your vehicle is better equipped for safe, smooth travel during the colder months.

Tires are one of the most important factors of safe winter driving; they can be the difference between a safe commute and a ride in a tow truck.

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"It's crucial for drivers to be conscious of what type of tires are ideal for their region's climate and driving conditions," says Matti Morri, technical customer service manager, Nokian Tyres ­ the inventor of the winter tire. "Too often, drivers think all­season tires are satisfactory for all conditions, which puts them in an unsafe position during the winter months. Even the most mechanically sound vehicle is no match for winter without proper tires."

Take the time to make sure your tires are in optimal condition before the first snowfall to make the picturesque beauty of winter more enjoyable.

1. Make sure your tires are suited for the conditions.

Whether a driver needs all­season, all­weather or winter tires depends on the climate the driver is based in. * All­season tires perform best in temperatures of 40 degrees Fahrenheit and above. For most of the country, this means they are ideally suited for spring, summer and fall driving. If you don't experience snowy, slippery conditions in the winter, all­season tires are sufficient. * All­weather tires can be used year­round and still provide excellent handling in the snow. All­weather tires are ideal for drivers that experience four seasons but are not designed to withstand the harsher winters in the northern regions. * Winter tires are designed to grip in colder, winter conditions, not just in snow. These tires provide extreme grip in weather below 40 degrees Fahrenheit. Winter tread patterns are also designed to provide excellent grip in icy and snowy conditions. Winter tires are engineered specifically to perform most effectively in harsh environments where colder temperatures are the norm. They don't just combat snow and ice, they're specifically designed and tested to function better in areas where temperatures can drop down well below freezing.

2. Monitor tire pressure.

Once you've found the proper tire for your climate, it's important to closely monitor the tire pressure. As the temperature drops, tire pressure falls with it. In fact, for every 10­degree drop in temperature, tire pressure decreases by 1 pound per square inch.

Low inflation can cause a number of problems with your vehicle. It increases fuel consumption, shortens the life of your tires and creates an unsafe driving experience, as if you don't already have enough to worry about while driving in the snow.

Tire pressure should be inspected at least once a month and always before a long trip. So grab a tire pressure gauge and your vehicle's owner manual before hitting the road this winter.

3. Monitor and rotate your tires.

Once your tires are properly inflated, take a look at the tread. Tires are considered legally worn out when they reach 2/32nds of an inch. To err on the side of caution, replace your tires when they reach 5/32nds of the remaining tread depth for winter driving. One way to check is to insert a U.S. penny into the main groove so that the edge of the coin touches the tread and Lincoln's head is upside down. If the top of Lincoln's head remains visible from the groove, the tires are fully worn.

Tires need more tread depth during the winter to compress snow in their grooves and release it as they roll. Insufficient tread depth sacrifices the vehicle's traction and mobility in the snow. You should monitor the tread depth closely throughout the winter and rotate the tires at least every 7,500 miles.

Having proper tires is just the beginning of safe winter driving. Visit a mechanic prior to the first snow to get the rest of your vehicle checked out, and in case all else fails, make sure you have an emergency kit in you car. Drive at a speed that's appropriate for the weather conditions and stay calm. Drivers should always approach winter driving with extreme caution and use their best judgment before hitting the road.

Sometimes even the most prepared driver is no match for Mother Nature.

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SCHOOLS ARE REDEFINING MEALTIME Contributed by BPT

What's the most important part of a child's school day? Is it math? Reading? History? How about lunch? Research shows that children who eat breakfast and lunch are more attentive, have a better attendance rate and ultimately do better in school.

But getting children to partake in school meal programs is a challenge on its own, and with changes in government regulations, schools, working together with food companies, find themselves working to meet a new set of principles.

The Healthy, Hunger­Free Kids Act of 2010 changed regulations around what could and could not be offered for school lunch. Grains are now required to be at least 50 percent whole grain, sodium levels must be reduced, and cafeterias are required to offer an increased number of fruit and vegetable options.

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* Starting right. Schools understand the importance of healthy breakfast to jump­start learning. Some schools are using to­go items with protein­packed ingredients like Cargill's Sunny Fresh individually packaged egg and cheese whole­grain wraps. These portable meals are offered to kids as they walk off the bus. For many students, this is their first meal of the day. Secondary schools are finding success appealing to older students by offering new omelet stations to encourage students to eat a healthy breakfast. * Lowering the sodium. As part of the 2010 act, schools are looking for ways to lower sodium in their menu offerings and still provide meals kids enjoy.

For example, many schools are incorporating a new line of turkey deli meats that are lower in sodium, taste great and are grown on family farms without growth­promoting antibiotics and verified by the USDA. This small change ensures a popular cafeteria staple remains on the menu for students in the future, delivering the nutrition they need. * Increased transparency. More focus is being placed on the origins of school lunch ingredients. Because of that, schools and food companies are working to increase transparency for students, parents and community members alike.

"We work with schools to share information about the farmers who provide the foods used in school lunches so people get to know the story behind the food they eat," said Suzanne McCarty, business development director for Cargill Foodservice. "We know kids and parents increasingly want to understand the journey of their food from farm to fork."

Going forward

All of this supports a healthier lifestyle, but it leaves schools and food companies with a new challenge ­ getting kids to eat what is offered.

"It is important to partner with food companies as we work to meet the demands of feeding our students," says Joanne Kinsey, director of school nutrition services for Chesapeake Public Schools.

"We all share in the same mission of providing our students quality, nutritious food that tastes good."

To comply with new federal guidelines and still create meals that students enjoy, schools across the country are employing solutions like the following:

To learn more about how schools and food companies are working to improve school lunches, contact your local school or visit cargill.com/products/foodservice.

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4 UNDENIABLE REASONS TO TRAVEL IN 2017

By BPT

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cheakwoolfolk.com Do you dream of getting away from the stress of your everyday life? Are you looking for a way190 to

reconnect with loved ones? Do the winter blues have you dreaming of warm sunny days?

Sounds like you're in need of a vacation.

Planning a vacation gives you something to look forward to in the new year. What's more, studies show planning a vacation is one the best parts of the travel experience. It can boost your mood for weeks leading up to the big trip.

From researching exciting destinations, booking accommodations and counting down the days until you leave, travel can get your 2017 off to the right start, or be the perfect gift for the holidays. Here are four tips to make the trip perfect:

Get away to disconnect: When planning a vacation, select a location where you can truly disconnect from your job and home responsibilities. For example, with 60 miles of coastline open for relaxation and fun, Myrtle Beach, South Carolina, is a wonderful destination that's an easy drive or flight from virtually anywhere in the United States. Once you arrive, make sure your out-of-office email is set and resist the urge to check social media. Now's the time to focus on you and your loved ones.

Get away to reconnect: AAA reports two out of three people say quality time with loved ones is the most important part of a vacation. In addition to selecting a great location, strive to find comfortable and convenient accommodations. Condotels, multi-bedroom hotel units and beach homes, are all wonderful options to bring your family and friends closer together. Plus, the extra amenities (like full kitchens) are sure to make your stay that much more relaxing.

Get away to build memories: A whopping 91 percent of people say their favorite memory is a vacation, according to Expedia.com research. To set the stage for massive memory-making, select a location with something for everyone. There's more than just the gorgeous shoreline at Myrtle Beach.

Feel like a mermaid when you visit Ripley's Aquarium. Learn the wonders of science and the imagination at WonderWorks. Travel back in history by exploring Hopsewee Plantation and LW Paul Living History Farm. Finally, indulge the palate by visiting a variety of eateries along Murrells Inlet MarshWalk. Learn more at VisitMyrtleBeach.com.

Get away to try something new: Trying an activity you've never done before is guaranteed to give you and your family memories to last a lifetime. Do some research about the destination you've selected and sign up for activities in advance to ensure you get the most convenient times. Whether it's crabbing off a pier, kayaking pristine back-rivers or taking a hot air balloon ride, doing a unique activity is something you'll always remember (plus you'll get a story that is sure to make everyone jealous back home).

Stop dreaming and start planning - that unused PTO is full of possibilities. Whether a gift or a family trip next year, let these ideas guide you to the vacation of a lifetime.

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ways to make your family's

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holiday portraits shine

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Take a look at your family. How many changes have crept in since last year? And one year from now, when it's time to send out holiday cards again, think about how much more they will have changed.

Sending a family photograph as your holiday card is one way to share with your friends and loved ones the joy and pride your family makes you feel. But more importantly, as the years pass, the holiday memories within these pictures will become more and more precious.

It certainly is easy enough to have a friend snap some pictures on a smartphone and print off a stack of copies with a pre­designed template. But if you take the idea a couple of steps further, booking a session with a professional photographer will result in stunning cards that people will love to display and keep. In addition to that, you'll have framed gifts to wrap up for your loved ones.

The advantage to using a professional photographer is that they have the skills and artistic ability to make beautiful images that you will cherish forever. In addition to that, they can partner with you to create a style and effect that matches your family's unique personality.

To get you started, here are four different styles that just might capture your family's personality and the magic of the holiday spirit.

Classic Simple yet timeless, this background is often neutral with the family sitting in formal poses.

The photographer is less likely to use editing effects to alter the finished product. To prepare for this, choose a color and style that is clean, uniform and classic ­ something that would be set off by a holiday­themed border when you're designing your card layout. In the end, the goal is to draw the eye to the face, which is what the classic style emphasizes more than anything.

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Modern This style ditches the formal posing and creates a relaxed, candid feel. You come as you are, perhaps using a setting that is familiar and comfortable to your family, such as building a snowman in your backyard or taking a hike through the winter woods. Whatever you bring to the shoot, the idea is to showcase your family relaxed and happy together.

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Eclectic This style takes the modern approach to a highly specialized, highly individualized level and uses special effects and editing to convey humor or a sense of drama. For example, perhaps your holiday portrait could feature your family members forming a human ladder to place a star on the top of the tree. Look for a photographer with the savvy and technique to pull off these specific effects and dramatic images.

Vintage What's old is once again new. What better way to call back to the family roots that tie your loved ones together? You can express this by pulling from your family heritage. For example, you could dress your daughter in your childhood velvet dress. Or include your grandfather's vintage toy train set as a prop.

Some photographers specialize in black and white photography, as well as sepia effects. Of course, if you really want to try an authentic and timeless look, some photographers are experimenting with glass plate photography.

Which style of photography is right for you and your family? Take a "Family Photography Style quiz" and, once you're ready for your new photo session, check out findaphotographer.com to find the right photographer for you and in your city.

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After a few weeks of staying in hotels, you let out a sigh of relief as you walk through the front door of your home. As someone who travels for work, whether it be for relocation, training or sales, you know the feeling of coming home after a long trip ­ but you should also feel comfortable when you're away.

While you'll always enjoy returning to your family and home, you don't have to feel uncomfortable for weeks at a time during your extended trip. These four tips help you make your hotel experience feel more like home, and your overall trip more enjoyable.

First off, choose a suite to get more space.

Unlike typical hotel rooms, suites offer multiple rooms including a living room, kitchen and separate bathroom so it's more like an apartment. When you stay in a suite, you're less likely to feel cramped and you have the space to make it a bit more personal with your own touches.

Avoid eating out for every meal.

During business trips, many travelers are forced to eat out or order room service for every meal, but this can make you feel sluggish after just a few days. When you stay in a suite with a full kitchen, you can prepare your own meals as you would at home. Candlewood Suites hotels offer accommodations with a full kitchen including a refrigerator, stovetop, microwave and most importantly, a dishwasher. You can easily stay on your routine with healthy meals and make your favorite dishes. Additionally, Candlewood Suites properties offer the Lending Locker, where you can borrow items like a blender or crockpot to make your favorite items.

Unpack belongings after you check in.

It's hard to feel at home when you're living out of a suitcase. To make your suite feel like your own personal space, unpack clothes in drawers and closets, put away toiletries in the bathroom and store belongings like books in the nightstand. After you're all unpacked, you'll be able to relax more easily in your temporary home.

If you're traveling for long time, you'll eventually need to tackle your laundry as well. Candlewood Suites hotels provide free washing machines and dryers for guests to use which means you can conveniently take care of your laundry without ever leaving the hotel.

Personalize your space.

On short weekend trips, it makes sense to pack light. But, when you're in a new city for weeks or even months at a time, it's better to bring along more than just clothes and shower essentials. Personal touches, like family pictures, sports memorabilia and fresh plants can dramatically improve your space and feel more like your own. Some guests even like to bring their own bedspreads or wall art to make their suite feel like home.

Nothing can replace home, but a comfortable suite can at least come close. To learn more about apartment­style suites and how you can book one for your next extended trip, visit www.candlewoodsuites.com/business today.

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5 AFFORDABLE WAYS TO CONNECT WITH FAMILY WITHOUT BREAKING THE BANK Contributed By: BPT

Ready or not, the holidays are fast approaching. While it's a season known for celebrating family and friends, the stress of gift-giving and holiday planning can make people lose sight of what's really important.

Here are five ways you can easily connect with your family without breaking the bank.

parts of this time of year is also leftovers!

make to spice up extras from your holiday meal. This way, you can not only spend

holidays doesn't have to mean splurging on a trip across the world. Instead, opt for a cheaper alternative and spend time in your area. Take time to explore neighborhoods or attractions nearby. You never know - you might find a new favorite place right in your own

time in the kitchen together, but enjoy the meal you made around the table.

DIY decorate

This year, instead of buying generic (and expensive) decorations, get creative by

hometown.

making your own! Get the entire family involved and create decorations that will

Simplify communication

forever have a special meaning in your

Not everyone can celebrate with family inperson over the holidays. Not to worry: a simple and affordable way to stay in touch with loved ones is just what you need. TracFone has you covered with amazing Black Friday deals like the Samsung Galaxy J1 smartphone available for just $49.99, to help you connect for moments that matter this season. TracFone now offers a 30-day smartphone-only plan with talk, text and data for just $15 on America's largest and most dependable networks with 4G LTE nationwide coverage - so you can easily share photos, videos and more. For more great deals and information on affordable, no-

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and entertaining - and one of the best

some recipes you and your family can

Making time for your family during the

www.TracFoneSwitch.com.

The holiday season means lots of meals

Rather than simply re-heating, look up

Take a family "staycation"

contract plans, visit

Repurpose a recipe

home. You can also get help thinking outside the box by turning to Pinterest, craft bloggers or YouTube tutorials for inspiration.

Give back

It can be easy to forget that the holidays are a time to remember to give to those in need. Take some time with your family to volunteer for an organization you feel strongly about. Volunteering is a great way to not only remind your family of what the holidays are all about, but a way for you to bond over an unforgettable experience.

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5 clever hacks to simplify any family's morning routine

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Getting the family out the door on time every morning is no small feat. Seemingly simple tasks like getting dressed, packing backpacks and making breakfast can quickly turn into chaos. Before you know it, you're running late and the kids haven't even eaten as you dash to the car.

Stop dreading the stressful start to the day and start taking control of your mornings. A few simple tips and tricks will turn the morning craze into smooth sailing. Plus, when you have a stress-free start, the rest of the day just seems to go

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Protein Power Packed Overnight Oatmeal Recipe Courtesy of WhipperBerry.com Prep time: 5 minutes Cook time: 8 hours Serves: 1-2 Ingredients:

better.

Select a week's worth of clothes Sunday night.

Instead of choosing outfits the night prior, supersize your time-saving efforts by doing this task just once on Sunday night. Involve kids in selecting their clothes for the week so they feel empowered in their choices. Then hang entire outfits in the closet or stack in one drawer dedicated to weekday wear. When mornings come, kids know exactly where to find the day's duds. Bonus: you don't have to worry about midweek laundry.

Create a routine and set alarms.

1/2 cup old fashioned rolled-oats 1/2 cup vanilla yogurt 1/4 cup pecans 1/4 cup fresh blueberries and raspberries Large spoonful of Jif(R) Peanut Butter and Naturally Flavored Cinnamon Spread (or Maple if you prefer!)

1 to 1-1/2 cups milk (basically cover what's in your jar)

Create a morning routine and stick to it. For example, kids wake at 7 a.m., eat breakfast at 7:15 a.m., get dressed and ready at 7:30 a.m., then out the door by 8 a.m. And if the kids need to share a bathroom, set a daily bathroom schedule with alarms to keep kids on track and avoid arguments in the morning.

Get ready before waking up the kids.

Trying to ready yourself for the day while helping the kids

Optional: 1 teaspoon chia seeds 1 teaspoon vanilla extract 1 tablespoon honey Instructions:

is a recipe for disaster. This is why waking before the rest of the family really makes mornings happier. Try getting up 30 minutes before the kids so you have time to get ready and enjoy a cup of coffee. You'll be fully awake, much happier and can focus on helping the kids stay on-task.

Create morning rules.

1. In a large jar, layer your ingredients starting with about a 1/2 cup of old fashioned rolled oats.

2. Then add about a 1/2 cup of your favorite yogurt, your favorite nuts and fruit.

Just like you don't let kids eat dessert before dinner to ensure they eat well, set rules for the morning to keep things moving. For example, no TV until all morning tasks are completed. For teens, smartphones and other mobile

3. Next, add a spoonful of Jif(R) Peanut Butter and Naturally Flavored Cinnamon Spread

devices must remain on the kitchen table until they are ready to go.

4. If you want, add chia seeds and a drizzle of honey and vanilla extract.

Sundays = meal prep.

Make a week's worth of PB&Js on Sunday and put them in the freezer. This way lunch items are ready to go and the sandwiches will be thawed and ready to eat by lunchtime.

For breakfast, make it easy for kids by setting out shelf-

5. Cover with your favorite kind of milk. You can use cow, almond, coconut or soy milk.

stable items they can make themselves. New Jif(R) Peanut Butter and Naturally Flavored Cinnamon Spread keeps mornings interesting. Set out a jar by a loaf of bread and kids can quickly make a tasty sandwich they'll devour.

Learn more at jif.com.

Want to up the ante for breakfast without spending any extra morning time in the kitchen? Try this recipe for delicious overnight oats that can be made in the evening

6. Gently stir your ingredients, top with a lid and place in the fridge overnight.

In the morning, you'll have a jar full of yummy oatmeal ready and waiting for you. Choose to eat it cold or warm it up in the microwave.

and customized for each family member.

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5 fun ways to make holiday memorie s with your child

The holidays are a special time of year for everyone, but through the eyes of a child, it can feel like pure magic. Parents and caregivers looking to make this holiday extra special should spend less time worrying about trinkets under the tree, and instead, focus on spending quality time with their families. To make this holiday the best yet, consider these five festive ideas for bonding and creating unforgettable memories together.

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From Frosty the Snowman to Rudolph the Red Nose Reindeer ­ everyone has a favorite holiday movie they remember from their childhood. This year, relive those fond memories with your child as you snuggle up on the couch together. Don't forget to gather the movie night essentials such as popcorn, holiday cookies or a mug of hot chocolate topped with Hot Cocoa & Cream PEEPS. Snap a picture of everyone together and share the joy!

Organize a holiday scavenger hunt Santa's elves escaped the North Pole to have a little mischief in the yard or in the house. It's up to you and your child to find all the things on Santa's scavenger hunt list. Before kids wake, hide fun holiday items around for the ultimate holiday scavenger hunt. A pine cone, candy cane, star and red bulb are just a few examples of what you can put on the list.

Bake with a cultural twist Baking holiday cookies is a fantastic tradition for kids and adults alike. This year, in addition to your favorite recipes, add a new one inspired by your cultural heritage. Try Lebkuchen from Germany, Melomakarona from Greece or Alfajores from Argentina. A few minutes online and you'll find the perfect recipe to expand your holiday cookie platter and help kids delve into their family history.

Embrace the spirit of the season The holidays are a wonderful time full of wish lists and present exchanges. This year, help kids understand the joy of giving back by volunteering together. Whether you buy presents for a family in need, write holiday letters to the troops or help at a homeless shelter, you're showing kids that it feels just as good to give as it does to receive. Plus, the experience will leave a positive impact long after the holidays are over.

Make an ornament keepsake Let children's imaginations take flight and embrace the spirit of the holiday season by creating a special ornament together. With a few simple supplies, you can create a cute and customizable ornament that will remind you of this special project each year as you pull out the decorations. Make a few extra and let your child give them to grandparents, teachers and friends.

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Try this simple guide for fun and festive Snow Globe Christmas Ornaments:

Supplies: PEEPS Christmas marshmallow shapes: Gingerbread Men, Trees, Snowmen or Reindeer DIY ornaments Tape with a holiday design (washi tape) Miniature seasonal props

Merry Christmas

Loose glitter snow Hot glue Popsicle sticks Ribbon Bells

Directions: Best practice: Select which PEEPS you want to use in the ornament, remove from packaging, and let sit overnight.

1. Start with one half of the ornament. (DIY ornaments typically sold in a set of halves.)

2. To create a platform for the PEEPS to stand on, take a Popsicle stick and cut it so it rests across the lower third of the inside. Secure the stick using hot glue to the inside of the ornament.

3. Prop your selected PEEPS shape on the Popsicle platform and secure with hot glue.

4. Add festive miniature props such as the mini-Christmas tree and candy cane shown above, secure with hot glue.

5. Let the ornament stand for 10 minutes.

6. Add enough loose glitter snow to the finished half of the ornament to hide the Popsicle stick.

7. Connect the front half of the ornament and carefully secure with hot glue.

8. Add the tape with holiday design (washi tape) to cover the seam of the ornament or add bells and ribbon to the outside of the ornament.

Caution: glue gun can be extremely hot. Parents should supervise at all times.

For more holiday inspiration visit marshmallowpeeps.com.

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Critical illnesses are expensive - are you prepared?

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(BPT) - The cost of a critical illness - a heart attack, cancer or stroke - can hit thousands of dollars. It can push families to the financial brink, as more than half say they have little or no savings.

The problem has become so acute that more employers are making critical illness insurance available through the workplace as part of their menu of available benefits, Kaiser Health News reports. Critical illness insurance is designed to protect personal finances during one of the most difficult times that any individual or family can face.

The coverage, which pays a lump-sum benefit if the insured suffers a covered critical illness, can help plug the gaps that medical and other insurance do not cover.

Expenses for a critical illness can be daunting. The National Cancer Institute for instance, reports on a study that estimates the initial costs for treating cancers, ranging from a low of $4,047 for a melanoma to a high of $115,250 for brain cancer in 2010 dollars. These figures don't include ongoing treatments, which the study estimates can also run several thousands of dollars annually.

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Few people are prepared. More than half of all respondents to a 2013 Federal Reserve survey reported little or no savings, meaning they could not cover an emergency expense costing $400 or more without selling something or borrowing money.

While health care insurance covers medical costs for doctors, treatments and medication, there are often deductibles and co-pays that can leave patients and their families with thousands of dollars in uncovered costs, according to James Ocampo, assistant vice president for MassMutual's workplace benefits unit. In addition, the treatment of serious illnesses often come with other unanticipated costs such as travel, food and lodging for visiting out-ofarea specialists or care facilities; child care or elder care; or home care or long-term care for the patient, he said.

"Employers are recognizing the adverse financial impacts that a critical illness can have on employees and are, therefore, making critical illness coverage available through the workplace," Ocampo says.

"The insurance benefit is paid directly to the employee to provide an extra infusion of cash to help cover medical expenses, mortgage payments, child care or even groceries. The coverage can often be purchased for the cost of what many people spend on coffee every month."

The coverage offered through employers is typically voluntary, meaning employees pay the full cost of the coverage offered at their workplace. The policies cover employees and, where available, spouses and children as well.

"You can't predict when a critical illness might strike and, when one does, it can be financially devastating for many Americans," Ocampo said.

"Critical illness coverage can help ensure that a serious illness doesn't become a critical situation for your finances./

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We support autism awareness.

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5 simple tips

for the perfect birthday goodie bag

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Birthday parties are an exciting time for all, from the party games to the presents and delicious cake, birthdays are an occasion for family and friends to come together and celebrate. There are so many ways to make a birthday party special, but why not kick it up a notch and make your next birthday party even more memorable?

Just because the party is over, doesn't mean the fun has to stop. Send your guests home with a fun and specially-crafted goodie bag. All it takes is a little creativity and some custom supplies to match your theme. Send guests home with the ultimate party favor. Your guests will thank you for the surprise and you can be sure they will be looking forward to your next party!

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Keep it simple, that's the secret to the most successful goodie bag. Try these five tips for your next birthday party:

1. All in the family. Party favors are more exciting when they involve the whole family. Include an activity that everyone will enjoy like a classic card game or a packet of flower seeds to plant as a family.

2. Follow the theme. You've managed to successfully bring your child's birthday theme to life at the party, so why end it there? Pair a party treat with your themed decorations to give each partygoer a treasured memory in their bag. For example, Hershey birthday products, available at Wal-Mart retailers nationwide, come in a variety of fun colors to match your child's birthday bash. Whether it is pink for a princess theme or blue for an astronaut theme, you can choose from a variety of colored treats to send home with your guests.

3. Keep contents age appropriate. Make sure to tailor goodie bag contents to match the age of attendees.

While 5-year-old party guests might appreciate stickers and pencils, older children might prefer something more high-tech, like a gift certificate to a mobile app store. If you have a mix of ages among your party guests, choose items that can be enjoyed by all ages, such as craft kits.

4. Include an engaging item. Rather than including trinkets that may get thrown out, choose items that your party guests can actually use. Bubbles are a crowd-favorite for all ages, and coloring books are great to have on hand for long road trips.

5. Seal it with a "KISS." Make your guest feel appreciated by including a hand-written thank you note paired with some of the new HERSHEY'S KISSES Birthday Cake Candies. Nothing leaves you with the top hostess title quite like a well-crafted thank you and a sweet treat to take home.

To find all the supplies to make your next birthday party a hit, stop by the Hershey Birthday display in the Celebrations aisle at your local Wal-Mart and DEC16/JAN17 CKW-THE crafts CHEA K. WOOLFOLK MAGAZINE visit www.hersheybirthdays.com for recipes,

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of life and take control.

Has that time come to raise the bar and make a fundamental change?

At first glance it may seem impossible, but nothing changes unless you take control. Maybe 2017 is the year you start living life more on your own terms ­ and start today by employing these five tips: * Live a life that is true to you. Wrestle with this one. Dig deep. Is it work? Then make passion for that work front and center. Is it skill building? Then tackle an online class in a skill you need, or just want to explore. Is it where you live, or who you are sharing life with or want to share it with? Stare it down and chart one bold step toward change. The biggest regret at the end of life's journey is abandoning your dreams. And for most people it's just pure fear that they weren't good enough, so they "turtle shell" up. Stop. No retakes. One mantra: Live Life Now. Repeat: This is Your Life.

Find what is true to you and take one tangible step. * Measure your time and where it is spent. Time is like the sand in the hourglass of life. Once it's gone, it's gone. Manage it like money. Every person walking this planet has the same exact number of hours in a day. Think of it as currency. How are you spending it?

Seriously, take out the pen, paper and write down for one week how that most precious commodity was spent. Then change the allocation and budget time toward accomplishing that change you want, and maybe even desperately need. Own your hour glass

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* Focus on your people. Ask yourself a tough question: Who are the people you care about most? Who do you impact, and who impacts you? These are the people that matter most in your life. Don't be afraid to shift the balance of your time in their favor. You'll be a better friend, and you'll inherently feel stronger and more impactful. Your support network grows stronger, as do you. * Feel good with what you wear. This may seem contrite, but what you toss on that skin of yours not only speaks volumes about you, but also puts you into a certain mindset. If clothes make the man, what do yours say about you?

Change some items in your wardrobe and feel good about what you wear. For example, the Madda Fella menswear clothing line projects the chill vibe of Key West, yet works well in the boardroom or out on the boat. * Find your inspiration point. What place inspires you? Where is that one spot in the world that motivates you above all others? For Madda Fella CEO and founder Michael Louden, it is Key West.

"When I am there, in the sun, in this gorgeous slice of the world, I change perspectives... see a bigger world." he says. "You owe it to yourself to do something meaningful with your life, to make a difference." Find your place.

You'll find it is just what you need to recharge your batteries, revive your spirit and strengthen you.

The holidays are a wonderful time to bring into focus the year ahead. Don't be afraid to think big and to start now. Set the ground work for change today and you'll make 2017 your most legendary year yet.

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Five Ways to Help You Enjoy the Holiday Season By: BPT

Does the phrase "relaxing holiday season" seem far out of reach?

If it does, you're not alone. There's plenty to do during the holidays: there are gifts to buy, parties to host, work to finish and travel plans to make. With a hectic schedule, it's easy to feel overwhelmed. This year, pace yourself and take a step back. After all, this is supposed to be the most wonderful time of the year, so don't forget that you deserve a gift too.

Here are five ideas to help you relax and get into the holiday spirit in no time.

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A day at the spa. A little rest and relaxation can be just the pick­me­up you need to conquer the rest of your holiday to­do list, so plan a spa day for yourself. Take the day off so you don't feel rushed and spend it being pampered. You've worked hard all year, and a relaxing massage or facial is just too good to pass up.

A special wash for your special things. Whether it's your best table linens or your party dress, holiday parties can lead to extra loads of laundry. Treat your special things to a personalized wash with the LG SideKick. This smaller washer can fit right underneath your traditional front­load machine and is perfect for those smaller jobs handling five to six shirts in a four­pound load. It allows you to run two separate loads at the same time, so you spend less time doing laundry and more time enjoying the season.

Great food and great company. Hectic schedules filled with holiday obligations tend to reduce meal times to quick grab­and­go items in between errands. Why not break the cycle and enjoy a nice dinner out with your loved ones. Pick a place that holds memories for your family ­ it can be as formal or informal as you like ­ and gather for a relaxing meal together.

Binge watch in style. Catch up on the season's hottest TV shows in style, on the television with the best picture quality on the market today. The LG OLED B6 TV makes every seat the best seat in the house with its perfect blacks, brilliant brights and infinite contrast ­ even from wide viewing angles. The LG OLED B6 features both Dolby Vision(TM) HDR and UHDA certified "Ultra HD Premium" HDR. And LG's award­winning webOS 3.0 Smart TV platform makes it easy to switch from your can't­miss­ show to your favorite viral video, so kick back, relax and enjoy.

Get started on your goals for next year. Make 2017 the year you learn a new language or pick up at that instrument you've always wanted to play. Get a jump start by enrolling in a class over the holiday season to learn something new. Shaking up your routine and mastering a new skill is one of the best gifts to give yourself, and feeling like you've already gotten a jump on 2017 is just a bonus.

The holiday season is full of hustle and bustle, but if you remember to treat yourself every now and then, the season will ultimately be more enjoyable and relaxing for you and those you love most. To learn more about the LG SideKick or LG OLED B6 TV, visit www.lg.com.

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7 things you

should look for when evaluating swim schools Written by BPT

"Golden Growth." That's what USA Swimming

has said of the recent surge across the sport.

Athletes like Michael Phelps, Nathan Adrian,

Ryan Lochte, Simone Manuel and Katie

Ledecky have paved the way for massive

growth across the sport - USA Swimming

claims more than 300,000 compete in nearly

2,800 teams stretching across the U.S.

While all parents agree swimming is important,

selecting the right swim school can be

confusing. To make sure your kids are

developing crucial water safety and swimming

skills, consider these seven important swim

school questions.

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1. How young can kids start swim lessons?

Starting young is best. Swim lessons start for kids 4-months-old at Life Time Fitness. The organization promotes getting kids in the water before their first birthday because they remember the water environment from the womb, which lays a great foundation for learning to swim and love the water. However, avoid swimming with infants before 3 months due to their underdeveloped immune system.

2. How frequently should kids take lessons?

The most effective way for children to learn to swim is to do lessons on a continual basis. This is typically once or twice a week. This consistency helps children regularly build on their skills without pause when learning loss can occur. While summer serves as a reminder of the importance of swim lessons, signing up for lessons year-round ensures your kids don't regress over winter.

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3. What is a good swimmer-to-instructor ratio?

It's important that there are not too many swimmers per teacher in each class. A ratio of 3:1 is good for intro-level swimmers and a ratio of 4-6:1 is good for intermediate or higher levels. There never should be more than 6:1 no matter what the age.

4. How long should the class be?

For beginners, 30 minute classes are appropriate. This is enough time to focus on skills but not too much so they get tired or lose interest. For more experienced swimmers, classes can be up to 45 minutes.

5. How do you evaluate a good program?

A good guideline is that kids should be active 90 percent of the time during class.

Great programs use in-water platforms to shorten the distance of a full-length pool.

Quality instructors will be energetic and excite kids. Communication should be a top priority. For example, Life Time Fitness instructors communicate each child's progress at the end of each month. We let the parent and child know which skills they have mastered and move them on to the next level when they are ready, instead of waiting for the end of a session.

6. How long will it take my kid to learn how to swim?

Every child varies, however, you should see progress every month (or approximately every 2 hours of lessons). Keep in mind, if you are not consistent with classes, you can't expect improvement.

7. What should the pool temperature be?

A pool that is too cold can be distracting and impede a child's ability to swim. Water temperature should be at least 86 degrees with a similar air temperature.

Additionally, facilities should be clean and there should not be a strong chlorine smell in the air.

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EASE YOUR BABY INTO BOTTLE FEEDING

Whether you plan to pump or switch to formula, preparation is the key to ensuring a smooth transition.

Pump and freeze: Two weeks before you return to work is the ideal time to start pumping and freezing extra milk so you have plenty in your supply. Set aside time after one feeding per day to pump, and store the milk in the plastic bags that are designed for use with the pump. If baby is going to a daycare provider, be sure to label them with your last name and the date.

Practice with a bottle: In this two­week period before work, start offering breast milk or formula from a bottle so baby becomes accustomed to this new approach to eating. Some babies aren't picky, while others will protest. In the latter case, that might be because your baby strongly associates you with food! Before a regular feeding, try leaving for a brief outing while another caretaker stays behind with baby and offers her a bottle. Many parents have found that eventually, with practice, baby will accept a bottle.

Have a supply plan for your child care provider: Talk to your child care provider about what they need from you. If you are providing breast milk, have a conversation about what happens when the supply runs low. Some provide formula, while will require that you send a container or two they can keep on hand for backup. With that in mind, a test feeding at home with formula is a good idea, so you can confirm baby does not have any allergies.

Pumping at work: If you plan to pump, set up a meeting with your boss a couple of weeks before you return to work to plan on how this will fit with your work schedule. One way to do it is to break up your lunch hour into three 20­minute segments, pumping once in the morning and once in the afternoon, which leaves a 20­minute meal break for you. Also, talk about where you can pump, preferably in a clean, private lactation room not far from your work space.

During your first few weeks with baby, your lives were intimately entwined: eating, sleeping and eating some more.

All occurring at erratic, irregular times, and around the clock, might we add.

As the calendar on maternity leave begins to run out, it's hard to fathom how this intensive baby schedule is going to fit in with your working life. Now is the time to start planning for your return to work, especially if baby will be eating from a bottle for the first time.

It's a scenario that will be familiar to many moms. About four­ fifths of U.S. infants are breastfed at some point, according to a 2016 report by the Centers for Disease Control and Prevention. When babies reach 3 months old, 44.4 percent are exclusively breastfed, and that percentage dips to 22.3 percent by the age of 6 months.

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Keep formula on hand: Over the next few months, your baby's eating habits will emerge and change.

Even if your workplace is generous with time and resources to help you stay on your pumping schedule, a busy week can collide with a hungrier than usual baby, which can tax your supplies. Have a couple cans of powdered baby formula on hand so your family is ready in any situation. Consider store brand infant formula, which is just a nutritious and safe as the nationally advertised name brand versions, because all infant formulas sold in the U.S. must meet the same Food and Drug Administration standards and offer complete nutrition for baby. Store brand formula can save families up to 50 percent, or approximately $600 per year. Even if you are already feeding baby with a certain brand formula, switching to store brand formula is safe and well­tolerated in infants, according to "the Switch Study," a clinical study conducted by researchers at the University of Virginia.

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SIMPLE WAYS TO IMPROVE YOUR FACEBOOK SECURITY BE SECURE IN YOUR SOCIAL MEDIA

By: BPT DEC16/JAN17

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Your Facebook profile is a representation of you on the Web. It's where you connect with friends, learn the latest news and find the best reviews of the restaurants and products you enjoy every day. You use your Facebook profile all the time, so you want to make sure the information you display on Facebook remains as safe and secure as possible.

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1. Take a security checkup.

Facebook works 24/7 to protect people's accounts, but there are also simple things you can do to take more control of your security. Here are three easy options:

1.

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Security Checkup is the quickest and easiest way to add extra layers of protection to your Facebook account. With three simple steps you can: * Control where you're logged in. This makes it easy to log out of devices you haven't used in a while or may have forgotten about, meaning you'll only be logged into Facebook on devices and browsers you approve. * Turn on Login Alerts. When this feature is activated, you'll receive a notification or email alert whenever someone tries to log into your account from a new device or browser. * Review your password security. Only use strong and unique passwords. You should never use your Facebook password anywhere else online and never share it with anyone.

You can start your Security Checkup any time by searching for "security checkup" in the Facebook Help Center, or by typing facebook.com/securitycheckup into your browser.

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2.

3. Use your Facebook login with third­party apps.

2. Turn on login approvals.

If you're only going to make one change to improve the security of your account, this is it. Otherwise known as two­factor authentication (2FA), login approvals provide an extra security step whenever you log in from a new device. You will get a special code on your phone that you use along with your password to complete the login process.

To turn on login approvals, all you have to do is go to "Settings" in the Facebook app on your phone or in your browser. Once you've done this, select "Security Settings" and check the box next to "Login Approvals." If you don't have login approvals turned on already, you should do it as soon as possible.

3.

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Your Facebook login allows you to quickly and safely log into many third­party apps using your Facebook account. Maintaining a login system is hard, and by using your Facebook account, you don't need to trust your login to every app you sign into. They never get to see your Facebook password. As an added bonus, using Facebook Login means you don't need to create and remember lots of new passwords.

You can also control what information you share with these apps by clicking "Edit the Info You Provide." And best of all, you choose whether to let the app post on your behalf.

To sign into an app with Facebook, simply click on the Facebook button on the app's sign­in page.

Improve your Facebook security today In addition to the steps above, you can also visit the Facebook Safety Center, which provides additional tools to help control your experience on Facebook, as well as numerous tips and resources for safe and secure sharing. It also gives you access to the Bullying Prevention Hub, a resource for teens, parents and educators seeking guidance on how to prevent and address bullying on the Internet.

Your home comes with locks on the doors. Your car comes with an alarm. Your cell phone comes with a passcode. Yet every day you take additional steps to protect these possessions and the valuable information they hold. Why not do the same for your Facebook account? With just a few simple clicks, you can give your account a tune­up and more safely connect and share on Facebook with the people you care about.

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There was a time when a college degree was considered the surest path to financial security, a home and The American Dream. But today, when you talk about a university education, you're just as likely to hear about student debt, dropouts and low wages.

What happened?

Start with the glut of college graduates. There are more four-year degree holders in this country than ever before, and they frequently are underemployed or working in jobs outside of their chosen field. Meanwhile, many carry student-loan debt they can't repay -assuming they graduate at all. Currently, approximately 40 percent of students starting four-year colleges and 60-70 percent of students starting two-year colleges do not graduate, according to the National Center for Education Statistics.

"In the new economy, it is no longer sufficient for a student to simply get a four-year degree and assume a job will follow," says Doug Young, economic analyst and author of "Preparing our Students for Career Success - What Parents Should Know. "

Young's research, detailed in the new report, demonstrates how parents can help students find the best fit for career success by following an 'occupation-driven' model.

"Today parents need to point students toward education based on the career outcomes they seek, rather than encouraging all kids to go to college regardless of outcome or interest," says Young.

View "Preparing our Students for Career Success - What Parents Should Know" here: www.uti.edu/prepare4future.

Find the right fit.

Talk to your student. What are their passions and interests? How do they learn best? Explore a range of occupations that might best fit your particular student, their learning style and interests. Start early, taking into account your student's soft skills and make time to explore various career options.

Calculate earnings vs. cost.

Compare projected earnings for chosen career paths, along with costs of education and graduation rates at possible schools to determine which career path and necessary training will generate a positive return over the long term.

Explore industry-aligned technical training. Nearly two-thirds of the available jobs in our country require more training than high school, but less than a four-year degree. Many of these so-called "blue collar" careers are in high demand, pay well and are less vulnerable to threats such as automation.

Project future job availability.

Explore careers most likely to need skilled workers that can't be replaced by overseas workers or automated by computers.

Labor industry experts predict this category includes numerous jobs for people in the skilled trades and repair including plumbers, electricians, and automotive technicians, as well as customer-service representatives and clerks.

In the transportation industry alone, the Bureau of Labor Statistics projects that by 2024 there will be 1.2 million jobs in the automotive, diesel, motorcycle and marine industries. The transportation service industry has become highly technical, requiring training beyond high school.

"There are simply not enough qualified technicians to fill the industry need," says Jerry Rutter, vice president of Industry and Employment Solutions at Universal Technical Institute (UTI) (www.uti.edu), the nation's leading postsecondary educator of transportation service technicians.

Gain experience.

Help your student find ways to try out different career opportunities and gain work experience early. Explore career technical-education courses in high school, including internships and job shadowing opportunities, as well as organizations such as SkillsUSA.

Employer focused training.

Choose an education program that equips graduates with the skills they'll need in their chosen career and partners with industry and employers to ensure success.

Research what percentage of students drop out, as well as the employment figures for those who graduate. This will be a great indicator of the quality of the school and employer demand for its graduates.

Following a career-focused model doesn't exclude the possibility of a four-year college being the right option for many career paths. Taking a career-focused approach and exploring all postsecondary education options simply opens doors to other possibilities, which may be a better fit for your student, putting them on the path to career success.

View "Preparing our Students for Career Success - What Parents Should Know" here: www.uti.edu/prepare4future.

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EXPERT TIPS THAT CAN HELP ACHIEVE POTTY TRAINING SUCCESS Transitioning into underwear is a big deal for every toddler. However, while the end result is rewarding,

Look for signs.

the road to get there can be challenging for parents and kids alike.

You will typically start to notice cues that your

Because no two experiences are the same, keeping it

child is ready for underwear training. Dr.

simple and laying the proper foundation are essential.

Altmann notes some of these signs include

Dr. Tanya Altmann, pediatrician, author and parenting

signaling to you before they go in their diaper,

expert, offers her best tips for parents embarking on the potty training journey with their little ones.

interest in what goes on in the bathroom, the desire to start using the potty, the ability to pull underwear off and on, and the desire to wear

Patience is key.

big kid underwear.

Potty training is a developmental milestone and should never be rushed with any child. It is usually somewhere between two to three years of age when a toddler is ready to begin.

Know the underwear 123s.

When underwear training, little ones need to be

Build excitement with underwear.

able to know a few things to ensure success:

The journey to potty training is two-fold. First your

1: When they need to go.

child has to get used to the potty and then get used to no longer wearing diapers and wearing underwear.

Because of this new journey, Dr. Altmann likes to call

2: How to get to the bathroom.

potty training, "underwear training."

3: How to get themselves onto the potty chair.

It's a big deal for children to transition to big-kid underwear, so parents can build excitement by

These are essential in order to make underwear

celebrating this important accomplishment.

training a true victory. Sometimes your child

Make it fun and set aside a moment to mark the

will learn a bit later and that is OK. Give them

occasion. For example, put Pampers Easy Ups in your

the time they need to make it successful and

child's dresser drawer, as if they're actually underwear,

easy for both of you.

to help them get excited and make the connection that they're graduating from diapers.

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Encourage using training pants.

Training pants are a fantastic way to ease into the underwear training process and the best next step after diapers in order to get children used to the feeling of underwear. Learn more about training pants at www.pampers.com.

"I recommend Pampers Easy Ups as they have the fit and feel of underwear while still giving children amazing leak protection for day and night," says Dr. Altmann." Training pants also help reinforce the concept of pulling underwear on and off, which will make underwear training that much easier."

Lead by example.

As a parent, you are the best role model for your child. Modeling good bathroom habits and giving examples can help speed up success.

Dr. Altmann encourages parents to allow children into the bathroom with them so they can see how easy it is. It is also important for parents to teach their children to wash their hands immediately after so that good hygiene practices are instilled from an early age.

Be positive and make it fun.

Always remember that positive reinforcement is key with children and never discipline them for not going. Small immediate rewards are the best way to make underwear training a breeze.

Try creating a fun little dance that you do right after they successfully go, or find other creative ways to reward them, like stickers or hand stamps. It is important to make children feel rewarded for accomplishing this major milestone.

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Financial tips: 5 ways to digitize your life and save even more By: BPT

Technology evolves and improves seemingly every time you blink. From apps to virtual reality and voice assistants to robots, technology affords us the ability to make life easier so we can enjoy what matters most to us. And when it comes to managing finances, digitizing your life can actually have a bonus effect on your wallet.

Digital Lifestyle Expert Katie Linendoll teamed up with Capital One to share simple tips to digitize your life and save even more. "We live in a day and age where new technologies afford us the ability to improve our lives in new, offbeat ways," Linendoll says. "By applying that same principle to our personal finance routines, we're better poised to cut unnecessary costs while saving precious time and hard earned money, too."

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Whether you're budgeting for back-to-school season, saving for your next vacation or simply just "tech curious,'" Linendoll's tips offer a great way to employ modern technology to aide your bottom line.

1. Make your home smarter. Strengthening your financial IQ begins at home. Enhancing your home life with smart products can save you time, energy and money. By switching to a smart thermostat, which can turn on and off when you need to, you'll save up to $145/year.

2. Cut the cord. The average cable bill per household is around $99 per month, and most people only watch a handful of those channels. A one-time purchase of a media streaming device costs about the same as a single month of cable.

Subscribe to your favorites and you can save around $1,000 a year.

3. Leverage cutting edge technology. Voiceactivated technologies hold a lot of promise to make our lives easier. For example, with the Capital One Skill for Amazon Alexa, you can use any Amazon Alexa-enabled device like the Amazon Echo to access your Capital One accounts and check your balance, make a payment and manage your account - all using just your voice.

4. Trade in your old tech for cash. Have some old phones and tablets lying around? They could be worth a couple hundred bucks. Many internet trade-in sites and retail stores will offer gift cards and even free shipping for your old tech through something called "recommerce," aka reverse commerce. If you can make money off old things lying around, do it!

5. Take charge of your spending (and saving).

Many Americans struggle to come up with emergency expenses, which makes having the flexibility to bank more ways all the more critical.

Enroll with a bank like Capital One, which offers great digital tools and services - such as Online BillPay, Enhanced Transactions, Mobile Check Deposit and Personalized Alerts - which ultimately work harder for you and your bottom line.

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FROM THE MOUNTAINS TO THE SEASHORE, EXPLORE THE LONE STAR STATE ' S NATIONALLY RE C OGNIZED SITES cheakwoolfolk.com

By BPT

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History buffs, beach bums and backpackers

Aside from its rich historical value, the

know that Texas has more than a few

park is known for its extensive hiking and

options to choose from when it comes to

backpacking opportunities in one of the

enjoying their hobbies, but did you know

nation's most pristine wilderness areas.

that the state is also home to national parks,

Eighty miles of trails welcome hikers to

a UNESCO World Heritage Site and the

Guadalupe Peak, the highest point in

longest section of undeveloped barrier

Texas (8,749 feet) and to mountaintops

island in the world? Pack your bags and

with scattered but thick conifer forests

head to the Lone Star State for some

typically found in the Rockies hundreds of

nationally recognized fun.

miles to the north. While exploring the Guadalupe Mountains, visitors are bound

There's a place in far West Texas where

to encounter some of the 60 species of

night skies are as dark as coal and rivers

mammals, 289 species of birds and 55

carve temple-like canyons in ancient

species of reptiles present. These are just a

limestone. This magical place is Big Bend

few reasons why Guadalupe National Park

National Park. While exploring more than

is one of America's best kept secrets.

801,000 acres, visitors can take a rafting trip down the Rio Grande, hit the trails to see

In Central Texas, San Antonio's five

some of the best panoramic views of the

Spanish colonial missions (including the

state, search for hidden mines on the Lost

Alamo) represent the largest concentration

Mine Trail at the summit of the Chisos

of Spanish colonial missions in North

Mountains or take an overnight backpacking

America and the first UNESCO World

trip. Visitors will also see Texas wildlife, as

Heritage site in Texas. The missions

there are many different species in the park

include the state-owned Alamo, or

including mountain lions, deer, Mexican

Mission San Antonio de Valero, and the

black bear, javalina and over 450 species of

four federally run missions - Concepci n,

birds. Big Bend also supports a remarkable

San Jos , San Juan and Espada - that each

diversity of plant life; there are 1,200 plant

have an active Catholic parish.

ĂŠ

Ăł

species, some of which cannot be found

Once you finish exploring the Missions of

anywhere else in the world.

San Antonio, take a road trip south to A few hours away in Salt Flat is the world's

Padre Island National Seashore, the

premier example of a fossil reef from the

longest section of undeveloped barrier

Permian Era, Guadalupe Mountains

island in the world. Stretching over

National Park. From protecting travelers

130,454 acres, Padre Island National

from the Mescalero Apaches who were

Seashore separates the Gulf of Mexico

defending their lands, to exploring and

from the Laguna Madre, one of a few

mapping the region, Buffalo Soldiers are

hypersaline (saltier than the ocean)

entwined in the history of the Guadalupe

lagoons in the world. The park protects 70

Mountains. The Guadalupe Mountains are

miles of coastline, dunes, prairies and

still an important cultural and spiritual

wind tidal flats teeming with life,

sanctuary for the Mescalero Apaches with

including a variety of sea turtles.

members of the tribe returning to the area to harvest agave for ceremonial purposes.

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In fact, five sea turtle species - Kemp's ridley, green, loggerhead, hawksbill, and leatherback - have been documented along the seashore. All of these species are federally listed as threatened or endangered. The Division of Sea Turtle Science and Recovery at Padre Island National Seashore is the only division of its kind in the entire National Park system. Padre Island National Seashore began efforts to save and recover sea turtles in the 1970s, when the National Park Service led the formation of a bi-national program to restore the Kemp's ridley. This species, which once nested from Mustang Island, Texas to Vera Cruz, Mexico, is the most endangered sea turtle in the world.

Staff and volunteers at Padre Island National Seashore have worked diligently to recover the Kemp's ridley for decades and the program has now expanded to include protection and conservation measures for the other four species. Today, more Kemp's ridley turtles nest at Padre Island National Seashore than at all other locations in the U.S. combined.

Whether you're looking to climb mountains, explore historic missions or take a tranquil walk on the beach, get your fill of national sites in the Lone Star State.

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HISPANICS AT THE FOREFRONT OF DIGITAL BANKING TRENDS BY: BPT

ITH A POPULATION OF MORE THAN 55 MILLION AND ESTIMATED BUYING POWER OF OVER $1.5 TRILLION, HISPANICS IN THE UNITED STATES ARE CONTINUING TO SHAPE ECONOMIC TRENDS; HOWEVER, AS NEW RESEARCH FINDS, THEY'RE SHAPING DIGITAL TRENDS AS WELL. THIS YEAR'S BANK OF AMERICA TRENDS IN CONSUMER MOBILITY REPORT SHOWS HISPANIC CONSUMERS ARE INCREASINGLY RELIANT ON MOBILE DEVICES TO NAVIGATE DAILY LIFE. IN FACT, 35 PERCENT OF HISPANICS SAY THEY ARE MORE LIKELY TO INTERACT WITH THEIR SMARTPHONE IN AN AVERAGE DAY THAN ANYTHING OR ANYONE ELSE, INCLUDING THEIR SIGNIFICANT OTHER.

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s:The survey, which explored mobile trends and banking behaviors among adults across the country, found this digital lifestyle also extends to how they manage their finances. More than three­quarters (78 percent) of Hispanic consumers use a mobile banking app and 69 percent cite digital as their primary method of banking. These numbers mark a stark contrast from non­Hispanic users, whose percentages were 51 and 61 percent, respectively.

"This survey reinforces what our Hispanic customers show us every day ­ the Hispanic community leads the way in mobile adoption, usage and engagement," said Michelle Moore, head of digital banking at Bank of America, adding that it was the actions of the Hispanic community that spurred Bank of America to release its mobile app in Spanish. "We're committed to delivering solutions that meet the needs and behaviors of these consumers."

The report revealed further insights into Hispanic consumers' mobile­first mindset. * Texting becomes the new small talk. Nearly one­third (32 percent) of Hispanics cite texting as their preferred communications method. The vast majority (80 percent) feel that the appropriate response time to a text is under an hour, and 54 percent text someone when they're in the same room.

* Documenting life moments. Hispanics are more inclined to share events with others, as nearly all (95 percent) say they want to have their smartphone on hand to capture important life milestones. They're also more likely than non­Hispanics to post these life moments on social media (78 percent, compared to 69 percent). * Growing comfort with emerging payments. More than half (56 percent) of Hispanics would use or already use their phone to make purchases at checkout, compared to just 36 percent of their non­Hispanic counterparts. Seventy­seven percent of Hispanics say they're likely to use emerging payment methods such as mobile wallets and social media apps, and 72 percent cite they would use or already use their bank's peer­to­peer payments service.

For more information, visit bankofamerica.com/convenience.

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TIPS FOR GETTING SENIOR PHOTOS THAT YOU AND YOUR TEEN WILL LOVE BPT

Here it is, the final year of high school. A year from now, nothing will be the same, so this is, no doubt, an exciting and often nostalgic time for the entire family. As this final year of high school begins, now's the time to think about senior portraits.

Of course, you want your teen to be on board with the entire process so you have a collection of beautiful images you will treasure forever.

This is such an exciting time for high school seniors and their parents. It's the culmination of their childhood, and while parents see the young adult before them, they also see the child they've watched grow up. These photographs will forever be part of their story and should reflect not only who the senior is, but who they've been and who they will be," says Angela Kurkian, a professional photographer who has 22 years of experience. "

Here are some tips to help you, as parents, guide the process so you end up with photos that you love because they are an authentic expression of your child.

Map out where the photos will live.

From one photo session, you will be using several images to suit several purposes. Make a list and consider what you will need ahead of time. A wall portrait that becomes the focal point of a room? A collection of several smaller framed pieces? Some images will look stunning displayed as a large print on a wall, but will get lost in a smaller layout, such as a yearbook space or a small frame. While many people think about the main portrait, don't forget you will also need some options with a simple, uncluttered background that just showcases the most important thing in a portrait: the face. At this early stage, discuss with your teen what they want from the session so you can head off any potential conflict.

Focus on your teen's personality.

Now that the head shots are settled, think about the big portrait. Here, you'll be thinking about style, setting and how the photo is shot so your teen can let their personality shine, and you can preserve that special memory of where they were at this time in their youth. Talk with your teen about how they want to express themselves, whether it's getting their game face on or going with a candid portrait in a natural setting they love spending time in.

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Capture your teen's authentic self with senior portraits

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The next step is to review a variety of portfolios, and narrow them down to a few photographers who have images that show the style and personality you are looking for.

Choose a professional photographer.

Recently, we spoke with seasoned and highly awarded photographer, Dan McClanahan. If there is one thing that he has seen, it's plenty of clients who were disappointed with how their senior portraits came out after turning to a family friend or a relative who is an amateur photographer. High school senior portraits are just too critical to take a risk on someone who hasn't yet demonstrated they can get consistently great results. That's why you get the best images from a professional. To find a professional photographer in your area, visit the website for the Professional Photographers of America. It's a nonprofit that allows you to search, sort by specialty, locate, browse through portfolios, and even contact qualified photographers in your area.

When you work with a professional photographer, you're paying for the artistic and technical knowledge to capture and preserve your graduate's unique personality," McClanahan says. "Not only that, he or she will have the experience to make your graduate feel comfortable."

"

Before you make your final selection, see if you can meet with the photographer in person. Not only will you plan the session together, it might also help you and your teen feel more comfortable.

And whether or not you can meet beforehand," McClanahan says, "photographers are pros at getting our subjects to feel at ease. That's what we do."

"

Choose the right outfits.

Have this discussion ahead of time in a conversational way. Teens often feel very comfortable and happy in their favorite clothes, whether their style is casual or bold and individualistic. Be sure to respect their preferences while having the talk about choosing clothing that will look flattering in a photo today and years to come. No matter what, the style of the decade will be part and parcel of the image - that is impossible to avoid. Still, you'll want to avoid busy prints and logos to avoid looking overly dated.

"Depending on the background or the lighting conditions, different fabrics, colors and textures can result in stunning, unique effects in a senior portrait," McClanahan says. "And this is why you should never shy away from asking your photographers what outfits or colors might work best. We do this every day and know what ends up looking good on camera."

Whatever the look, make sure your teen feels comfortable and at ease. Because if there is one thing McClanahan has learned, people look their best when they are feeling great.

For more tips on working with a photographer, or to find a qualified photographer in your area, go to FindaPhotographer.com/SeniorPortrait. Don't let the years go by and the memories slip away. Consider getting a session done with your teens. Time files too quickly!

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Smart ways to create calm as you rush from holiday to holiday Contributed By: BPT

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Less than a month separates Halloween from Thanksgiving. And, this year, Christmas, Hanukkah and Kwanzaa are all within a day of each other, and the two multi-day holidays both end on New Year's Day. With end-of-year celebrations coming one after another, transitioning from holiday to holiday can ratchet up your stress level.

If you really want to enjoy the holiday season to the fullest, it's important to find ways to create calm in the chaos of party preparations, gift shopping, meal planning and other forms of busyness. Here are some tips to remain calm and in control as you move through the hectic pace of the holidays:

Have a plan

The holidays are busy and stressful enough without adding uncertainty and last-minute challenges into the mix. Plan ahead for holiday celebrations so that you know well in advance what you'll need to make a memorable gathering. The further ahead you plan, the more time you'll have for preparation, so go ahead and create your Thanksgiving menu while you're sneaking treats from the kids' Halloween stash. Start your Christmas shopping list at the same time.

Establishing a budget can also help ensure you stay calm during the holidays. Overspending is one of the most stresscausing experiences of the season. Planning how much you'll spend for gifts, decorations and entertainment can help remove the stress of watching the bills pile up.

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Relieve stress with renting

The amount of clutter you need in your home always seems to increase with the holidays - from Halloween costumes and decorations, to dishes and silverware for meals. Trying to gather everything in time can be stressful, and figuring out where to store it all after the holidays are over can be even more frustrating. Renting holiday-related items can be a hassle-free way to get what you need without the expense of buying, the logistical challenges of borrowing and the headache of storing stuff after the holidays. Local rental stores carry everything you need to move quickly and calmly from holiday to holiday.

You can rent Halloween costumes; chafing dishes, silverware, dishes and linens for a big Thanksgiving meal; and decor for Christmas and New Year's. You can find tables and chairs, lighting, centerpieces and even portable dance floors for New Year's parties. Visit www.rentalHQ.com to find an American Rental Association member store in your area, and remember to reserve items early as the holidays are a busy time for rental stores as well.

Repurpose recipes

Your guest list probably changes from celebration to celebration. The big Halloween party might include friends from the neighborhood or co-workers; Thanksgiving, Hanukkah and Kwanzaa are for spending time with family; and your annual New Year's Eve party involves practically everyone you know. Trying to make different dishes and entirely unique menus for every one of those holiday celebrations could drive you crazy.

Try repurposing recipes and reusing dishes that are easy to make, impressive to eat and work for you and your budget. For example, the punch you made for Halloween could also be great for New Year's, especially with a grownup flare. The pumpkin cheesecake that was the perfect ending to your Thanksgiving menu can be just as delicious for New Year's. Since each event will probably have a different guest list, it won't look like you're repeating yourself.

Soothe your senses

Gaudy store displays, flashing holiday lights, blaring TV and radio commercials - the sights and sounds of the season can sometimes get to be too much. Soothing your senses can help create calm amid the chaos. While it may not be possible to completely unplug from the sensory overload the holidays can become, certain tactics can help relax you.

Try using aromatherapy at home and even in the office to create a scented oasis of serenity. Scented candles, potpourri or room spray in popular holiday aromas like pine, cinnamon, peppermint and vanilla can subliminally create calm. Music is also one of the most enjoyable aspects of the holiday season. If you love holiday music, playing it in the background while you tackle chores like meal prep or gift wrapping can help relax you and put you in a festive mood. Or, if you're feeling overloaded with holiday music, put on something else that you find soothing - classical music, jazz or hip hop. Whatever works for you is the right background music to help you enjoy the season!

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GET A GARDEN PROGRAM GROWING AT YOUR SCHOOL WITH THESE TIPS

By BPT

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If you're a parent or teacher whose elementary school

As a parent, you probably spend a lot

doesn't yet have a gardening program, Tractor Supply

of time trying to keep your kids clean

offers some tips on how to get one started:

and healthy, but sometimes a little dirt is

1. Grow support

just what the doctor ordered.

Successful gardening programs require collaboration from school administrators, teachers and parents, as well as

Research shows a direct link between

support from the community. Start by including all stakeholders in the conversation. Express the value of a

children's current and future health and

school gardening program, share information about

their participation in gardening. In fact, kids who garden are more likely to stick with the hobby as adults, have a higher

success stories in other schools, and look for sponsorship opportunities from the corporate community. For example, Tractor Supply's "Dig It" program, designed for students in kindergarten through fifth grade, is available for schools in California, Pennsylvania and Utah this year.

likelihood of excelling in group work

The program, which launched last year in Tennessee and

and are typically more inclined to eat

New York, provided 88 schools with an enriched, hands-

healthful fruits and vegetables when

on curriculum and $500 grants to start or sustain a school garden program. More than 17,000 students were involved

given the option, according to a compilation of research summarized by

in the program. Upon completion, each student received a kid-friendly garden tool set and Master Gardener Certificate. To learn more or apply for a 2016-17 grant,

the Children and Nature Network.

teachers in qualified states can visit https://form.jotform.com/62155743106148.

School garden programs

2. Choose a location

Whether your school has a large plot of land or just a

While some children develop a green

sunny windowsill, it's always possible to grow a garden.

thumb at home, research by a Robert

With the help of things like raised planter beds and container gardens, almost anything-including a section of

Wood Johnson Foundation program

parking lot, an unused play area, even a rooftop-can be

indicates a growing number of kids are

transformed into a viable, healthy space for plants to thrive. When selecting a location, consider spots that

learning about gardening in school - a

receive at least six hours of ample sun per day, can be

tactic that's proving to be a popular,

easily watered, and can be protected from rodents or deer.

Most importantly, though, remember to choose an area

effective way of teaching children

that's safe and easy for children to access.

important life and nutritional skills.

3. Keep kid-friendly design in mind

In addition to finding a safe and accessible location for

A survey by Tractor Supply Company,

your school's garden, it's also important to create an

which sponsors the "Dig It" school

atmosphere that's appealing to youngsters. Start by getting students involved in the design process. If you'll be using

garden program, found 75 percent of

raised beds, ask children for their input on the materials

polled adults believe hands-on learning

and colors; conduct a poll to determine what vegetables

is more effective than memorization and

and/or flowers they would like to grow; and plan for

97 percent believe hands-on activities

stepping stones that students can create on their own or in

help kids develop a more positive outlook on learning.

decorative touches, such as plant markers or garden

art classes.

4. Seek and use guidance

Tractor Supply's Know How Central offers a wealth of information about gardening. You can also find guidance and assistance-such as soil testing services-from local cooperative extensions. Reach out to parents or teachers who are home gardeners to help coach kids through the process of growing and harvesting crops.

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"Getting kids outside the traditional classroom setting can be a wonderful, fun way to help them learn important skills and lessons," said Lisa White, Director of Store Marketing at Tractor Supply. "The value of school gardening programs has been proven repeatedly through programs like Dig It, and the great thing is it's never too late to begin one at your school."

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'Tis the season for creating dazzling holiday tables Written by BPT

Laughter, joy, happiness - 'tis the season for family and friends to come together around the table, celebrating all the warmth of the holidays. Really want to wow your guests at your next gathering? It's as easy as mixing Christmas past with Christmas present.

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"The holidays are the best time to use the patterns you love, whether that's your everyday pattern, a family heirloom, a Christmas favorite or all of the above," says Keith Winkler, product marketing manager for dinnerware retailer Replacements, Ltd. "Take time to pull out the platter you inherited from your grandmother, or look for a way to blend in Aunt Rose's vintage teapot. It really doesn't matter whether you're planning a casual dinner or a glitzy party, using heirloom patterns is more than a great conversation starter with your guests - these pieces bring tradition and family to your table."

The festive art of mixing and matching

Perhaps you've read the buzz about the hot tabletop trend designers refer to as "mixing and matching." Turns out, it goes beyond trendy. It's pretty much an art.

"Mixing and matching is a way to bring all your favorites together to create a gorgeous table," says designer Julie Robbins. "If you're going to create a beautiful, festive look, be brave and bold; step away from using all the same colors and patterns and dare to blend all types of designs to create sparkle and magic. One of the easiest ways to start is by taking one of your favorite patterns and giving it holiday flair."

We asked Robbins to share her inspiration in creating one of Replacements' main displays for the holiday season.

"I really wanted to capture the spirit of the season by building on an everyday pattern I really love, so I started with Constance by Bernardaud," Robbins says. "It's a beautiful green, yet it's also a cool, neutral pattern that refreshes everything you mix with it. I paired it with Grenadiers, a holiday favorite also by Bernardaud, which is a crisp, clean Christmas pattern but at the same time very festive and whimsical with toy soldiers around the edge. And to tie it all together, I mixed in a gold-trimmed ruby charger as the base to anchor the setting in traditional seasonal colors."

If you're still uncertain how to create the look you want for holidays, Robbins suggests starting with a neutral colored dinner plate, then layering a Christmas-themed salad plate in a floral, plaid or graphic motif. You can even serve a different course with each pattern. And don't feel like you have to stick with traditional holiday colors - pairing cool blues with silver creates a lovely icy effect you can use throughout winter.

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Add a dash of sparkle While mixing and matching patterns captures seasonal spirit, sparkle adds a burst of magic and elegance. Robbins suggests incorporating metallic finishes, whether that means using platinum or gold trimmed crystal, or perhaps ornate flatware and serving pieces.

"Using both silver and gold pieces on your table not only evokes the traditional spirit of holidays, these metals reflect light, creating a glamorous twist," adds Robbins. "Vintage silver is very popular this year, but rather than polishing it shiny bright, leave some patina to keep the heirloom quality of the pattern."

Another way to create sparkle: consider an eclectic mix of candles on your table.

By combining crystal and silver votives, candlesticks or an odd candelabra, you can create a centerpiece that looks beautiful during the day and adds a warm glow to a winter night.

Still need help getting started? For a quick cheat sheet, sneak a peek at Replacements' favorite holiday patterns on the company's website, replacements.com.

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'TIS THE SEASON FOR CHARITABLE GIVING: 5 TIPS FOR SAVVY DONORS Contributed by: BPT DEC16/JAN17

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Make sure your gift is tax-deductible. The government recognizes the value of charitable organizations, so many contributions to approved charities are tax-deductible. The key to receiving a tax deduction is making sure the charitable organization you choose is qualified by the IRS. To be sure, visit the IRS website. You must also keep accurate records, so get a written acknowledgment or receipt for your financial contribution.

For those who can't afford to contribute financially to a cause, there are other ways to make a positive local impact throughout the year.

Do business with companies that also give back.

According to the National Philanthropic Trust, corporate giving in 2015 increased to $18.46 billion - a 3.9 percent increase from $17.77 billion in 2014.

Companies - large and small - are finding new ways to enhance their own corporate giving.

For instance, Ply Gem Industries, a leading U.S. manufacturer of home building products including windows, siding, roofing and more, recently launched the Home for Good project to build affordable housing across America. The company made a multi-year commitment to donate more While many people may be thinking of pumpkins, apple picking and football in the fall, this time of year also marks the beginning of the holiday giving season.

Savvy donors understand the practical benefit of giving before the end of the calendar year - to ensure credit is received on their next tax return. In fact, about 34 percent of all charitable giving is done in the last three months of the year, according to Blackbaud Inc., a leading supplier of software and data intelligence services for nonprofit organizations.

If you are planning to support a charitable organization this holiday season, consider these tips for smart giving.

Do your research. More than 1 million charities are registered with the Internal Revenue Service (IRS).

Compare organizations and study how they function by visiting sites such as the Better Business Bureau.

The best charitable organizations ensure that the majority of their revenue goes to the causes they support, not operating expenses.

than $1 million in products and funds to Habitat for Humanity - helping build nearly 300 homes in 2016 alone - with company associates and industry professionals also volunteering their time to support the project.

"Corporations today have an obligation to the communities they serve," says Gary E. Robinette, chairman and CEO, Ply Gem Industries. "In fact, multiple studies show that consumers are increasingly more willing to do business with companies that make positive social impacts. Ply Gem's Home for Good project embodies this philosophy while ensuring that we help make the communities where we live, work and play better."

Take your giving beyond a monetary donation by getting involved. The holiday season often serves as a reminder for citizens to give back by volunteering their time. Check out programs like Home for Good, which offer the opportunity to volunteer in cities across the United States. To find ways to make a difference in your area, visit www.HomeForGoodProject.com.

Only give to registered charities. In order to accept donations, most charitable organizations - depending on the state - must be registered with the Department of Justice (DOJ). Before you donate, check your

By following these tips, you can make a difference this season and reduce your tax burden for the upcoming year.

state's DOJ database to confirm the organization is registered.

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Ear

Mix candles with your glassware to create cozy fall centerpieces

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CONTRIBUTED BY BPT

ps i T ing

Top tips for successful buyers and sellers in the auto salvage industry

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.The auto salvage industry is more popular than ever. While automotive prices rise, so does the difficulty in finding a good deal on a vehicle, and yet, many are still misinformed about what a salvage car truly is. Automotive consumers have been misled to believe that a salvage car, scrap car, junk car and total loss vehicle are one in the same. As a result, many consumers are not aware of the value that the auto salvage industry has to offer.

What is auto salvage Cars that are categorized as salvage come in all makes, models, conditions and mileage, but what does auto salvage really mean? The term auto salvage is quite simply the state of the car's title, and it refers to vehicles that have been characterized by insurance companies, adjusters and the states as damaged in some way. The term "salvage" is generically used negatively; however, a salvaged vehicle does not necessarily imply that it cannot be rebuilt, repaired or safely driven again. In fact, many salvaged vehicles are cars that have undergone minimal aesthetic damage, and rebuilt or repaired vehicles are specifically required to pass a special inspection before they can legally be released for the open road.

Alternatively, a total loss vehicle is not a type of title, but it is a type of salvage vehicle. A total loss vehicle occurs when the insured property is totally destroyed or damaged in a way that cannot be repaired or recovered for future use.

It is important to understand the difference in order to truly appreciate how the auto salvage industry operates ­ this also enables buyers and sellers to make smart choices.

The auto salvage industry From the early days of automobiles, automotive recycling has developed into a refined and technology­driven industry. It is valuable as a consumer to understand that the auto salvage industry is really the automotive recycling industry. The primary focus of all entities within the industry is to repurpose, reuse and retain the value of all things automotive, and find a new life for the vehicle or components of the vehicle.

DEC16/JAN17

The auto salvage industry is a thriving part of the automotive supply chain. Automotive recycling as a whole represents over $32 billion in sales annually, and the industry employs over 140,000 employees in the U.S. alone. In addition to the critical role that the auto salvage industry plays in the automotive supply chain, automotive recyclers play a valuable role in the environmentally­friendly process of dismantling, recycling or repurposing of motor vehicles.

Buying and selling a salvaged vehicle is not only more cost efficient, it also preserves natural resources and significantly reduces pollution and the demand for landfill space.

Title Buyers and sellers of salvaged vehicles can sleep soundly knowing that all title discrepancies must always be announced during the transfer of a vehicle. This is including, but not limited to, mileage, salvage, theft, recovery, stolen vehicle, buybacks and more.

Insurance transfers also require full disclosure, and by law, titles will always be changed to reflect the vehicle's true status. Remember to be a smart buyer and check your state for the different title types and what they mean.

Copart All buyers and sellers should take it upon themselves to fully understand vehicle history and title status before offering to buy and sell cars. If you are looking to buy and sell a salvage title vehicle, Copart.com exceeds all expectations and demands. Copart, Inc., a leader in live online salvage and insurance auto auctions, is a publicly traded and reputable company with a dependable global footprint.

Copart has grown into the premier online destination for quality vehicles that links buyers and sellers all around the world.

The salvage auto industry is more popular than ever before, and Copart.com makes it more convenient than ever before to access thousands of vehicles.

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TRAVEL TIPS TO HELP INTROVERTS ENJOY EVERY JOURNEY

260

By BPT

W If you're an introvert, traveling can be a challenge. Being introverted can increase the anxiety you feel when engaging in already-stressful business travel, and undermine your enjoyment of a leisure trip. Being forced to sit next to and even socialize with numerous other people, many of them strangers, can be torture for introverts.

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Menge offers these tips for introverted travelers and the traveling companions who love them:

* Talk about your plans with your travel companions, A B O U T

5 0

P E R C E N T

especially if you'll be touring with extroverts. It's important everyone discusses what they can do to make

O F

the trip as enjoyable as possible for everyone.

T H E

* Consider how comfortable you are with stretching your

P O P U L A T I O N

limits. "Each person is unique and has their own level of

A R E

comfort with pushing themselves to try new experiences," Menge says. "Think about what you're comfortable with."

I N T R O V E R T S , A C C O R D I N G

For example, learning and using a few foreign phrases, or talking with one person outside the tour group can be a

T O

low-stress triumph.

P S Y C H O L O G Y

* Many introverts are energized by creative and

T O D A Y .

meaningful pursuits. If that describes you, voluntourism may be a great group travel option. Voluntourism is vacation travel with a volunteering component, and it allows you to have meaningful interaction with both locals and fellow travelers that goes beyond the small talk you may dread. Voluntour itineraries like those offered by If you're an introvert, traveling can be a challenge.

WorldVentures balance work and relaxation, and

Being introverted can increase the anxiety you feel

volunteer projects can last from a single day to several

when engaging in already-stressful business travel, and

weeks. One day of your trip, you may work with others to

undermine your enjoyment of a leisure trip. Being

build a school, and the next day have free time to explore

forced to sit next to and even socialize with numerous

the sights and sounds of the destination.

other people, many of them strangers, can be torture for * Allow yourself adequate free time to get away from the

introverts.

group by yourself (if safe to do so) or with a handful of "Introverts aren't necessarily loners or even shy," says

close loved ones. That away time will allow you to

Jim Menge, president of Rovia, an award-winning

recharge so you're more relaxed when you rejoin the

travel services provider. "They're just more bothered by

larger group.

travel hassles like crowds, intense together time, and interacting with strangers. It's important for introverted

* Look for accommodations that won't force you into

travelers and their traveling companions to plan an

social situations. For example, a B&B, where dining is

itinerary that will make the trip as stress-free and

communal, might be an uncomfortable environment for

enjoyable as possible for everyone."

an introverted traveler, while a larger hotel may allow for more anonymity and independence.

Reserved, not shy * Choose activities that allow you to enjoy "me-time," About 50 percent of the population are introverts,

even if you're with others. For example, a hike on a

according to Psychology Today. And while stereotypes

scenic and moderate to strenuous trail will allow for more

may portray introverts as shy, socially phobic loners,

quiet time - even in a larger group. Everyone will be

that's not at all who they are. "Introverts are drained by

concentrating on walking carefully and breathing, rather

social encounters and energized by solitary, often

than on socializing.

creative pursuits," the online journal explains. "Many introverts socialize easily; they just strongly prefer not

* Use technology to give yourself alone time when you

to."

can't physically get away from others. Wearing

Your introversion may make you think a group travel

headphones or using an e-reader can silently alert your

experience would never be for you; you'll stick to

travel companions that you need some time to yourself.

taking trips with your core family members and friends.

"You're not being rude, you're just doing what you need

Yet with the right itinerary, introverted travelers can

to do to recharge," Menge says. "It's perfectly OK to do

find the perfect balance of alone-time and group

what you need to do in order to maximize your enjoyment

activities, whether they're traveling for business or

of your trip."

pleasure.

You can learn more about voluntourism and group travel Travel tips

opportunities that will please both introverts and extroverts at www.dreamtrips.com.

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VETERANS FIND HOPE AND HEALING THROUGH CREATIVE ARTS

By BPT

DEC16/JAN17

Where words fail, the creative arts have the ability to speak. Art therapy is an empowering technique that allows for self­discovery and has the power to produce insight and expression in a non­threatening way. That is why the United States Department of Veterans Affairs (VA) encourages creative arts as a therapeutic, and often lifesaving, tool for returning soldiers.

This year, the American Legion Auxiliary (ALA) will partner with the VA for the 16th consecutive year to co­present the National Veterans Creative Arts Festival (NVCAF). The weeklong event is attended by 120 talented, gold medal­winning veterans from across the country. Many have participated in creative arts therapy at their local VA hospitals and were recommended to compete in their local veterans creative arts festivals to nurture their talents.

This year's national festival will be held in Jackson, Mississippi. Previous participants speak highly of the week of performance, healing and awareness.

William Gura a visual artist and first­place winner in previous local festivals states, "It's the history and the stories of the people that makes the program so impactful. The expressions are about what we've seen and experienced. They give us these works of art that only a veteran can create."

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Veterans from war eras spanning Vietnam, Iraq and Afghanistan gather together to cultivate and eventually exhibit their talents in painting, music, writing, dance and other areas. ALA member Elizabeth Mackey, director of the National Veterans Creative Arts Competition and Festival and former VA music therapist, says the festival is a window into the veterans' experience as active military personnel.

"When you view a performance or gaze at a painting, you don't just see the artist, you come to understand who these veterans are, where they came from, what they are battling and where they are going. It has been my privilege to learn from them time and time again."

Creative Arts therapy encourages expression and memory recall. It can be used in physical rehabilitation to regain damaged motor skills, or as a cognitive therapy to encourage emotional sharing. Often conducted in a group setting, creative arts therapy is used as a way to show patients that they are not alone and reinforce the benefits of their treatment plan.

The ALA began to sponsor the NVCAF in 2000, but the relationship has grown and ALA now co­presents the festival. ALA members devote more than 25 million dollars' worth of volunteer hours to the festival annually. Their roles vary from assisting veterans with art projects and erecting displays, funding travel and support, to supporting publicity, productions and materials development. In recognition of its dedication to healing veterans through art, the American Legion Auxiliary was honored by the Americans for the Arts in 2014.

Peggy Thomas has volunteered more than 800 hours to the festival. She says art therapy is the process of healing and a glimpse inside the struggle of the artist veteran who has been silent. "The festival shines a light on innovative work in order to give back to people who have given so much to us."

For information on participating in the event or volunteering, visit: http://www.va.gov/opa/speceven/caf/index.asp

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Caregiving: A Daughter’s Story Information:

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Caregiving: A Daughter’s Story

Caregiving AND Workforce Skill Development Training Information Workshops

For Caregivers Anyone!

Author: Janice Baldon-Gutter, CNA, PHR, MBA, MS-HRE

Caregiving Resources

Caregiving: A Daughter’s Story Tells the Story of a Daughter who experienced the surprise, joys and pain of watching loved ones become ill and eventually die. Suddenly she became the decision maker for those who once made decisions for her.

Workforce Development Workshops: Are You A Former Family Caregiver in Need of a Job? Anyone In Need of a Job? Resume writing, Work Force Skill/Training Information for Everyone!

Caregiving Workshops: Resource Information

When did the roles change from carefree child to adult caregiver for the loving parents who raised her? How did she cope and survive the process? Learn how an average person like YOU learned to make healthcare and other professions LISTEN and work WITH her (and not dictate to her) to make decision on behalf of loved ones.

Read the story of an ordinary person coping with the stresses and joys of caregiving for loved ones, how to survive through the caregiving process, and how to say “NO” to others when caregiving is over and move on with YOUR LIFE!!!!

WEBSITE: (contact)

www.caregivingwithjanice.com Book available for purchase at:

Amazon.com Barnes and Noble.com Carmichael’s (By Request) Short, Simple

Tips/Strategies for Everyday Family Caregivers contact: Facebook AND

janicebaldongutter@gmail.com www.caregivingwithjanice.com ©2010-2016 – Caregiving: A Daughter’s Story – no legal or healthcare advice – great information for family caregivers

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HOME DEC16/JAN17

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3

SURPRISING

HOME

ELEMENTS

YOU

CAN

AUTOMATE

By BPT

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Just a decade or two ago, home automation was still something of a novelty. Some homeowners might have had programmable thermostats in their homes, but many probably hadn't thought of automating things like window coverings.

Moreover, they likely viewed any home automation they did have as a convenience. Today, home automation is becoming an essential efficiency­enhancing element in many homes.

Right now, just fewer than 6 percent of American households have automated homes, but within four years that percentage is expected to triple to nearly 19 percent, according to data compiled by Statista.com. What's driving more people to automate their homes? A report by icontrol networks found security, cost savings and eco­friendly energy efficiency are what people find most exciting about home automation.

Heating and cooling, lighting and security systems are among the most common elements automated in homes, but they're far from the only ones that can save you money and make your home more efficient. Here are three surprising things you can automate in your home to further improve efficiency, boost energy savings and lower energy costs: Window coverings Shades, drapes, blinds, and awnings can all help control the amount of heat and light that enter your home. Selecting window coverings to block out light and heat in summer, and admit light in winter, can help your home's heating and cooling systems work more efficiently. However, the effectiveness of window coverings hinges on opening and closing them at the right time ­ something you may forget to do, or not be home to do.

Automating and powering window coverings can help automatically maximize their effectiveness. Depending on the climate where you live, automating window coverings could yield energy savings of 11­20 percent, according to a study commissioned by the Consumer Technology Association (CTA).

Somfy's motorized solutions easily integrate with any home automation system, regardless of brand or technology, and offer many options for controlling window coverings. Select from a wide variety of hand­held remotes, sensors, wall switches, and the myLink app that allows you to control your motorized window coverings from mobile devices.

Door locks If you've ever been locked out of your house or had a guest arrive at your home when you were out, you probably wished there was some way to unlock your front door without a key ­ and from miles away. Smart locks allow you to do both those things and more.

You can replace or supplement an existing lock by installing a smart lock, and you won't need a professional locksmith to do it.

If you can install a regular lock and operate a smartphone, you have the expertise you need to add and use a smart lock.

In addition to allowing you to lock and unlock your door without a key, smart locks also allow you to operate the lock remotely from an app on your phone. You can also receive alerts when the door has been unlocked ­ a great way to track the comings and goings of latchkey kids. Many allow you to generate a single­use digital key that you can email to guests or service providers who may need to enter your home when you're not there. Smart locks can also be paired with most popular home automation systems.

Smart appliances Many appliance makers are offering smart, connected appliances with the big draw being their "wow factor." However, some of the features of these appliances do hold the potential to improve a home's efficiency and energy savings.

For example, a refrigerator that tracks groceries and lets you know when you're about to run out of an important item could help you better plan your shopping trips. Fewer car trips conserves gas and reduces greenhouse emissions. Cooking is another area where automation can relieve some of the energy waste caused by human error. Smart ovens and cooktops can sense when to turn themselves off in case you forget to do it ­ reducing energy waste and fire risks.

More homeowners are discovering the convenience, security and efficiency advantages of home automation. Technology is helping make American homes more livable and enjoyable.

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DO IT YOURSELF SPECIAL!

4 DIY PROJECTS FOR YOUR FIRST HOME

By BPT

"WHERE SHOULD I START?" IT'S A QUESTION MANY HOMEOWNERS ASK THEMSELVES.

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DIY is a great place to start for new homeowners. DIY projects are very versatile ­ they can easily be adapted to your skill level, budget and desired project. With a little extra time and creativity, you can transform your home.

Other benefits to choosing a DIY project are that they are typically more cost­effective than the alternative and they offer an added sense of ownership and pride in your home.

Since DIY project ideas are endless, it's important to choose ones that will improve your home's value at a reasonable cost. A DIY project should make your life easier and more enjoyable. These are some top recommended DIY projects for first­time homeowners. They won't break the bank but they will deliver a bang for your buck.

1. Add crown molding or update casing and trim. The addition of crown molding to the top of interior walls is a subtle change with big impact. Casing, which is the trim around doors and windows, can also make a huge difference. The replacement of dated crown molding, casing or trim can make a room look newly updated. Go one step further with a fresh coat of paint on the walls, and you'll basically have an entirely new room. For more information on how to install crown molding, check out these simple steps.

2. Replace doors. Doors are often forgettable, but don't have to be.

Replace hollow core bedroom, bathroom and closet doors with wood alternatives for an instant dash of richness. And don't limit yourself to traditionally­styled options. From specialty woods to glass panels, there are plenty of options to choose from.

3. Clean and refinish your wood deck.

As long as your wood is in good shape, all you need is deck cleaner and wood stain to turn something dated into the focal point of your backyard. You can buy deck cleaner at your local hardware store. Wood deck stains are available there or at a paint store. You'll be amazed to see weathered wood look like new again. If you haven't cleaned or refinished a deck before, here are step­ by­step instructions.

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4. Update your closets. Add built­in shelving or simply streamline clothes hangers for an organizational boost you'll thank yourself for every day. Or you can tackle a popular closet upgrade: lining a traditional closet with cedar.

Natural cedar looks great, smells great and keeps moths and mildew away. It's a classic and high­end upgrade that's not terribly expensive or time­intensive.

When your friends or family open your closet, they will be pleasantly surprised.

Use tongue­and­groove cedar to line some or all of an existing closet. You can leave baseboards in place if they're thicker than the cedar. If not, remove them with a pry bar before the cedar installation. Use nails to attach the cedar to the wall studs, or adhere them with a construction adhesive. Prepare to feel like a bona fide fancy grown­up when it's done!

These are just a fraction of the many DIY projects possibilities. The most important piece of advice is to have fun and don't be afraid to try new things.

The more DIY projects you complete, the more confident you'll feel. To get started, pencil in a dedicated DIY day on your calendar and enjoy the process!

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5 RESIDENTIAL DESIGN TRENDS IN HARDWOOD BPT

Hardwood may be one of the oldest building materials known to man, yet architects, designers and homeowners are always finding fresh ways to use it in the modern home.

What's the appeal? Flexibility and variety, for starters.

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"We're constantly delighted to see how traditional woods like oak and walnut are being employed with renewed flair and imagination," says Linda Jovanovich, of the American Hardwood Information Center, www.hardwoodinfo.com.

"Subtle tweaks can make something familiar, look innovative. The current trend is to take a classic hardwood application, like paneling or flooring, and give it a stylish, upto-the-minute twist. Here's a look at what's trending."

Wide-plank flooring

Perhaps no recent trend has been more influential than the use of wide-plank hardwood flooring.

Traditional plank widths, ranging from 2 1/4 to 3 1/2 inches, are still popular. But today's homeowners often ask for widths between 5 and 7 inches, and there is even demand for up to 10 or 12 inches. "Wider floorboards can make a space look larger and more modern," says Melissa Morgan of M Interiors in San Antonio, Texas, who has used the generously proportioned planks in traditional and contemporary homes. "With fewer seams, these floors can be treated like a canvas: ebonized oak or walnut for a sleek, dark look; light woods like ash or maple for a chic, urban vibe; weathered-gray tones for a slightly rustic affect - the possibilities are

Wide­plank walnut flooring by Carlisle makes a lustrous statement in a traditional entry hall.

endless."

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Wood ceilings

It used to be that hardwood planks primarily went on floors or walls, but today they're appearing on residential ceilings too. "Simple poplar beadboard, painted white or with a light natural stain, looks crisp and airy overhead, adding visual interest while remaining quiet and unassuming," says Rebecca Ascher, Ascher Davis Architects in New York and Newport, Rhode Island. "For a more assertive affect, I might specify tongue-andgroove walnut or hickory, characterful woods that provide a degree of drama. For that reason, they're best reserved for large, high-ceilinged rooms that are not easily overwhelmed. In smaller, lower spaces, a ceiling with too much personality can feel oppressive."

Mix and match

Architects and designers, who once avoided using different varieties of hardwood in a single residential space, now mix and match them with newfound enthusiasm. Clearly contrasting wood tones - blond maple and black walnut, for example - create a striking effect that can work well in both traditional and contemporary settings.

This is particularly true in kitchens, where a favorite configuration features upper cabinetry in a light-color wood such as birch, and lower cabinetry in a dark-color wood like cherry. The result is a space that has strong visual interest, and is light and airy, yet solidly grounded.

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Gray stains and finishes

Gray is a classic "neutral" that never truly goes out of fashion. It's currently one of the most popular colors, ranging from pale smoke to deep charcoal, showing up in hardwood flooring, paneling and cabinetry.

"Whether light or dark, gray stains bring out any wood's natural grain and texture," says New York interior designer Laura Bohn. "Grays are versatile and timeless - quiet and soothing colors that recede into the background without losing personality or becoming faceless. That's why they

ĂŠ

work in any style d cor, yet always look modern."

Distressed hardwoods

Homeowners drawn to the popular look of weather-beaten rustic and elegantly timeworn are turning to distressed hardwoods - new product to which scrapes, nail holes, notches, saw marks and other signs of wear and tear have been carefully applied, often by hand. Manufacturers are able to reproduce convincing facsimiles of anything from the burnished walnut floorboards of an 18th century salon to the rugged oak-plank siding of a 19th century Pennsylvania barn. It's a distinctive look that offers a wide range of aesthetics.

Visit www.hardwoodinfo.com for more about residential design trends and other applications and products using American hardwoods.

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5 SECRETS TO BUILDING THE BEST MEDIA ROOM

There was a time when only a few could afford a large screen television. The resolution was clunky, the sound poor and the cost high. But over the past decade, technology has

BPT

advanced so remarkably fast that today a 60-inch television with unbelievably crisp resolution is within many people's budget.

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5 secrets to building the best media room

Add to this the fact that tickets for movie theaters are more expensive than ever, and it makes sense why more people are building a home theater in their house. With some planning and amazing electronic toys, it's possible to create a media room that delivers theater-quality sound and visuals. And you can enjoy it in more comfortable seats and without obnoxious strangers interrupting the show.

But 4K televisions, surround-sound speakers and bass cannons are only part of the overall experience.

To compliment these electronics features, you need the right setting to amplify the experience. This means taking the time to design a proper media room that enables your equipment. These five indispensable tips will help you do just that.

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1. A great media room begins with the right walls. Incredibly strong, Habito(TM) drywall is able to hold up to 30 pounds on a single screw. This drywall does away with wall mounts and the need to find a stud, allowing you to mount your speakers, television or screen exactly where you want them to go.

2. Paint wisely. While what color you choose for your room will be based off personal preference, aim for earthy, neutral colors that minimize glare. To help draw the focus of the room toward the screen, many paint the wall a burgundy or maroon.

3. Great sound is a result of more than speakers. Designing your room with acoustics in mind is key. Hard surfaces create a sharp, echoing quality to the sound. To avoid this, your media room should be carpeted and instead of hard blinds, use sound dampening curtains to help enhance the sound and keep out the sun. The density of Habito drywall also contributes to reduced sound transmission between rooms, helping to create separation between your media room and the living area of the home.

4. Think about speakers, walls and storage. Though most people's attention will be drawn to the wall with the television on it, the surrounding walls are equally important. Here is where you mount speakers for the 360degree sound effect, sconce lighting and floating shelves for design and storage. To properly achieve this, you need a durable wall, such as Habito drywall, that can both hold the needed weight and is strong enough to make it easy to redesign and remount fixtures as needed.

5. Create lighting to accommodate a variety of moods. A media room is meant to be used in a number of ways.

Even when you're watching a movie, you'll probably turn the lights up then down before it's over. For this reason, be sure to install dimmable lights that can easily be controlled. This way, you can keep it dark for the dramatic scenes, and when the pizza arrives, have just enough light to see your food but not detract from the picture quality.

It's easy to only focus on the big "toys" when building a media room. But the secret to a truly great hometheater experience begins in the construction phase, well before anything is plugged in. To learn more about Habito drywall, visit HanginWithHabito.com.

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10 smart ideas

Written by BPT

to heat your home for less ave

to s s a e d i y l d n e get-fri

Bud

s t s o c g n i t a e on home-h

As cooler temperatures begin to sweep the nation, homeowners are turning on their heat for the first time in months. With every degree increase on the thermostat, utility bills follow suit.

A warm, comfortable home shouldn't cost you a small fortune. Luckily, there are some simple strategies for combating the chill while lowering heating costs at the same time.

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Change the filters The summer and fall months are a prime time for airborne allergens and microbes, which can clog furnace filters and inhibit airflow. This makes your furnace work harder and in turn, costs you more. Change your filters monthly to help open airflow and save money.

Embrace the sun Want to help heat your home for free during the winter?

Pay attention to the sun. Try opening curtains on south­ facing windows and the radiant heat from the sun will help naturally heat your home. Just remember to close them at night to keep out the evening chill.

Use a programmable thermostat You can save up to 10 percent a year on heating and cooling by simply adjusting your thermostat 7-10 degrees Fahrenheit for 8

hours a day, according to the U.S. Department of Energy. Use a programmable thermostat to change the temperature for time periods you are sleeping or away from home. Some air conditioning systems can be controlled remotely through a smartphone app like "Smart AC," which works seamlessly with LG duct-free systems, allowing the homeowners to wirelessly connect, control and monitor the temperature through an easy-to-use

smartphone app.

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Consider installing a duct-free mini-split system to provide zoned heating Instead of moving air through ductwork as central heating and air conditioning systems do, duct-free systems deliver warm conditioned air directly into a room. Duct-free systems like those from LG provide high-performance zone heating, allowing homeowners to keep their bedrooms toasty warm at night when it's frigid outside, while turning the heat down (or off!) in the rest of the home to help save energy.

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Clear heat registers One common mistake homeowners make is covering heat registers with furniture, toys or other items that block the heat flow. To improve heating efficiency, inspect all heat registers in your home and remove anything that's blocking them.

Seal leaks and lock windows Phantom heat loss is a huge energy drain. Test for leaks by using a flashlight to see if light filters through cracks or try pulling a dollar bill through. Then, seal air leaks around utility cut-throughs, chimneys and recessed lights with spray foam. Use caulk and weather stripping to seal windows and doorway drafts. Don't forget to close and lock windows and doors. Locking pulls the components tight against the weather-stripping to block cold air from entering the home.

Consider installing an Energy Star certified heating system Energy Star certified energy-efficient products provide superior performance while saving energy to help lessen the impact on the world around us. The EPA Energy Star program identifies heating and cooling products that are energy efficient and can save you money.

Use your fireplace wisely The warmth and ambiance of a wood-burning fireplace are hard to beat on a chilly day. But to ensure you don't lose valuable heat when the fireplace is not in use, always remember to close the damper when the fire is completely out.

Fill attic insulation When was the last time you checked your attic's insulation? Heat rises - so if you don't have proper insulation in your attic, you're losing money. Start by checking to make sure insulation is evenly spread throughout your attic.

Then, visit energy.gov/energysaver/insulation to learn recommended insulation amounts for your region.

Lower your water heater temperature Water heating accounts for about 18 percent of the energy consumed in your home, according to the U.S. Department of Energy. Consider setting your water heater to a lower setting of 120 Fahrenheit and you'll still enjoy hot showers without a utility bill that will scald you.

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BUDGETING BASICS FOR FIRST-TIME HOME BUYERS BPT

.You wouldn't dream of going somewhere you've never been before without first getting directions. So, why would you go through life without a plan to help meet your financial goals?

"An ongoing household budget is essential, whether it's helping you save for retirement or buy your first house," says Eric Hamilton, president of Vanderbilt Mortgage and Finance. "A budget can help you avoid common mistakes along the way by helping you live within your means while planning for the future."

If you've never had a budget before, you may be unsure how to begin. Building a budget can be easy as long as you follow a few simple steps: Establish your financial goals. Do you want to be debt free? Buy a new home? Build an emergency fund? Save for retirement? Setting financial goals can help guide the budgeting process.

*

Determine your total monthly household income. This should include net income (the final amount of take-home pay after all taxes and deductions) for every working member of the household, including any government aid received, child support, alimony, pensions, etc.

Knowing the total income gives you a starting point for your budget.

*

Calculate your monthly expenses. It may be helpful to break expenses into categories, such as home, utilities, long term debt, medical, auto, groceries and personal. Personal can include items like clothing, entertainment, dining out, etc. It is helpful to review your cash spending, bank statements and receipts over the past few months to give you a better idea of your spending habits. Check with your bank for tools offered, such as online banking or a mobile app to track of spending on the go. *

Identify where you can reduce spending. After you've assessed your spending habits, you might be surprised to find areas where you can cut back. Small changes in your lifestyle can make a big difference to your budget. For example, instead of buying lunch every day, you could take your lunch to work or school.

*

Less spending means saving more money. Be sure to set aside these new freed-up funds and allocate them toward your goals. If you're trying to save for a new home or down payment, view your personal savings as a must-pay fund that's as important as your rent or car payment.

*

Periodically reassess your budget. Life is full of changes, such as fluctuations in income and shifting priorities. It's important to go back over your budget from time to time to help ensure you are on track to achieve your financial goals. *

Determine if you are financially ready to support a new monthly mortgage payment with Vanderbilt Mortgage and Finance's budget worksheet.

Download a copy at www.vmfhomeloan.com.

Vanderbilt Mortgage and Finance, Inc., 500 Alcoa Trail, Maryville, TN 37804, 865-380-3000, NMLS #1561, (http://www.nmlsconsumeraccess.org/), AZ Lic. #BK-0902616, Loans made or arranged pursuant to a California Finance Lenders Law license, GA Residential Mortgage (Lic. #6911), Illinois Residential Mortgage Licensee, Licensed by the NH Banking Department, MT Lic. #1561, Licensed by PA Dept. of Banking.

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Sponsored Ad content from Vanderbilt Mortgage and Finance, Inc..

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“CONFRONTING THE PAST TO REDESIGN THE FUTURE”

New Legacy is a faith based community organization that is committed to empowering ex-offenders and veterans who are reentering society by fostering a New Legacy of hope and motivation via support services, education, employment, and community service.

1115 Garvin Place, Louisville, KY 40203, Phone: 502.276.0660

WWW.NEWLEGACYKY.ORG

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FIRE REMI SAFETY NDE RS TO PROT ECT Y HOME OUR AND FAMI LY

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BPT

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With Fire Prevention Week taking place from October 9-15, it's a great time to evaluate your home for fire safety. According to the National Fire Protection Association (NFPA) September 2015 Structure Fires Report, U.S. fire departments responded to an estimated average of 357,000 home fires per year between 2009-2013, causing $6.9 billion in damage and 2,470 deaths. The NFPA cites cooking equipment, heating equipment and electrical distribution systems as the three leading causes of accidental home fires, but there are steps homeowners can take to help prevent them.

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To help protect your family in the event of a home fire, there are several safety tips and steps that you can take. The NFPA recommends testing your smoke alarms regularly and replacing them every 10 years to best help protect your family and home, but there are several safety tips and steps you can take to further help prevent a fire before it happens. Here are three to consider:

Clear your cooking space. With hot ovens and stovetops, some of which even contain open flames, it's not surprising that cooking equipment is the leading cause of accidental home fires. It's important to be aware of your cooking area before, during and after food preparation. Make sure that anything flammable, such as dish towels, pot holders or food containers are moved away from hot surfaces or flames, and that all cooking utensils, like pots, pans, spoons or ladles, are removed from ovens before preheating. Also, take special care and read cooking directions carefully when using flammable ingredients or equipment, such as oils or deep fryers.

Understand your electrical system. Although there are several ways to recognize potential risks of an electrical fire in your home, most homeowners are not aware of the signs or what to look for. For example, keep an eye out for discolored or warm outlets, which are signs of an electrical failure or malfunction and a potential electrical fire. Other signs of electrical issues are flickering or dimming of lights, frequent issues with blowing fuses, or smelling a burning or rubbery odor from appliances. Other often overlooked electrical fire safety tips include using extension cords for temporary needs only, never running cords under rugs or pinched beneath furniture, and to not overload electrical outlets. Though convenient, these common mistakes can result in serious fire hazards.

Purchase and install safety products. In the chance a fire does occur in your home, safety equipment such as smoke detectors and fire extinguishers can mean the difference between life and death, but homeowners should also install devices that can help to prevent fires. Given that 50 percent of the electrical fires that occur each year could be prevented with Arc Fault Circuit Interrupter (AFCI) Outlets, it seems logical that homeowners should install them.

AFCIs, like Leviton's SmartlockPro AFCI Outlet, detect a wide range of arcing electrical faults, which are dangerous and could lead to electrical fires. Once an AFCI Outlet detects an arcing fault, it immediately shuts off power to help prevent potential ignition of a fire. These are important to have in living areas like bedrooms, living rooms and kitchens to protect homeowners from unexpected electrical hazards.

For more information about fire safety and prevention, visit www.Leviton.com/HomeSafety.

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KIM VAUGHN

THE GLAMOUR GIRL OF COMEDY DEC16/JAN17

Let's make your next event Great!

With over 15 years Entertainment experience ! I would love to work with you on your next event.

Christian/Clean Comedy Shows *Inspirational /Motivational Speaking *Healing through Laughter Workshops *Creative Writing Youth Performance Program "From Pages to Stages" facilitator

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PREPARE YOUR HOME FOR WINTER WITH THESE SMART HOME IMPROVEMENT PROJECTS

Contributed by BPT

Investing in energy efficient appliances is another effective way to live green and add value to your home. Homeowners with an old central air system can consider having a new, more energy efficient HVAC system installed. While these may come with an expensive up-front cost, the savings on energy bills over the long-term will prove to be a wise investment.

Additionally, the inclusion of other energy efficient appliances such as refrigerators, washing machines and dryers will contribute to lower energy bills.

Another significant way to reduce energy consumption is to adequately seal the home to stop any air leaks by considering a smart insulation material. Insulation experts homeowners should survey their house from top to bottom, and assess any trouble spots such as drafty areas or cold zones which could be caused by air leakage. Air leakage can limit

" Fall is here, and with it, cooler temperatures.

the effectiveness of heating systems. According to

Home renovation experts suggest now is the

spray foam insulation manufacturer Icynene, floors,

ideal time for homeowners to prepare their

walls and ceilings can account for up to 31 percent of

home for winter and think about home

air leakage in a home. Spray foam insulation, which

improvement plans that they can complete

can help combat air leakage, is growing in popularity

during the fall months.

among homeowners since it is an energy-efficient material that delivers year-round benefits. Spray foam

When it comes to home improvements,

insulation, like that available from Icynene, works

building experts recommend homeowners

well in all types of homes across the country,

carefully consider and prioritize their plans by

regardless of climate.

looking at structural improvements over cosmetic upgrades.

Spray foam insulation performs for the life of the property, ensuring that homeowners can enjoy

Fundamental for homeowners hoping to invest

comfortable indoor temperatures year round without

smartly in their home is understanding what

overrunning their heating and cooling equipment.

improvement is deemed essential and what is

According to Icynene, high performance spray foam

considered purely cosmetic. For example, a

insulation can noticeably reduce monthly heating and

home's "skin" is a key investment area during

cooling costs. Additionally, spray foam insulation

a renovation project. Hiring an energy

helps minimize random airborne moisture and

inspector to examine your home will give a

pollutants from entering the home, which is ideal for

better sense of the required work and avoid

allergy sufferers.

any subsequent costly headaches.

Icynene recently released a comprehensive home

If you're thinking of going green, small changes

insulation mobile app, available on the Apple App

such as using compact fluorescent light bulbs

Store and Google Play Store, to allow homeowners

can contribute to reducing your home's carbon

understand where air leaks can occur in their home as

footprint. Fluorescent light bulbs typically have

well as how a modern insulation material like spray

a longer life and use less energy thereby

foam can help make a difference and why it is a smart

reducing excessive energy waste as well as

home improvement investment.

monthly energy bills.

More information about Icynene spray foam insulation can be found at Icynene.com.

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MEDICAL

transportion Doctorâ&#x20AC;&#x2122;s appointments Dialysis treatment Physical therapy Out-patient Adult Day-care facilities Adult living facilities

Dental appointment Optometrist visits Social outing/shopping Airport/Seaport Church/Synagogue Restaurants

We do both wheelchair and ambulatory transportation Log on to www.honacare.com to schedule a trip or call DEC16/JAN17

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Ph. 502-294-5092,502-205-9411

E-mail:support@honacare.com

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Mix candles with your glassware to create cozy fall centerpieces

CONTRIBUTED BY BPT

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.Attic stairs

Can you imagine keeping your windows open all winter long? The heat loss, cold drafts and all that money spent on wasted energy would be staggering.

But if your home has folding pull­down attic stairs, a whole­house fan, a fireplace or clothes dryer, you may be doing the equivalent of leaving the windows open every day.

Drafts from these often overlooked spaces waste energy and cost you big in the form of higher energy bills. They are also the largest source of heating and cooling loss in the home.

Most homeowners are well aware of the benefits that caulk and weather­stripping provide to minimize energy loss and drafts. But what can you do about drafts from the four largest energy leaks in your home ­ the folding attic stairs, the whole house fan, the fireplace and the clothes dryer? Here are some tips and techniques that can easily, quickly and inexpensively seal and insulate these areas.

When attic stairs are installed, a large hole (approximately 10 square feet) is created in your ceiling. The ceiling and insulation that were there have to be removed, leaving only a thin, unsealed, sheet of plywood.

Because your attic space is ventilated directly to the outdoors, the attic space can be very cold in the winter, and in the summer it can be very hot. And what is separating your conditioned house from your unconditioned attic? Only a thin sheet of plywood.

Try this yourself: at night, turn on the attic light and shut the attic stairway door. If you see any light coming through, it means your heated and air­ conditioned air is leaking out of these large gaps in your home, 24­hours a day.

An easy, low­cost solution to this problem is to add an insulated attic stair cover that seals the stairs and stops drafts and energy loss. Add the desired amount of insulation over the cover to restore the insulation removed from the ceiling.

The Fireplace Plug blocks energy loss, drafts, noise, odors, insects, and fits most any fireplace.

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Whole­house fans and air­conditioning vents When whole­house fans are installed, a large hole (up to 16 square feet or larger) is created in your ceiling.

The ceiling and insulation that were there have to be removed, leaving only the drafty ceiling shutter between you and the outdoors.

An easy solution to this problem is to add a whole house fan shutter seal. Made from white textured flexible insulation, you simply install the seal over the ceiling shutter, secure it with Velcro, and trim it to fit.

The shutter seal can also be used to seal and insulate air conditioning vents, and is easily removed when desired.

Fireplaces It's ironic that while fireplaces are intended to heat up a house, they can create some seriously cold drafts.

Fireplaces, especially during the winter heating season, are energy losers. One study showed that an open damper on an unused fireplace in a well­insulated house can raise overall heating­energy consumption by 30 percent. Another recent study showed that for many consumers, their heating bills may be more than $500 higher each winter because of the drafts and wasted energy caused by fireplaces.

Even if the damper is shut, it's not air­tight, and glass doors don't stop the drafts either. Your chimney is an opening that leads directly outdoors ­ just like an open window and like a giant straw sucking your expensive heated or air­conditioned air right out of your house!

A simple way to avoid this problem is to add a Fireplace Plug to your fireplace. Available from Battic Door, a company known for their energy conservation products, the Fireplace Plug is an inflatable pillow that seals the fireplace damper, eliminating drafts, odors, and noise. The pillow is removed whenever the fireplace is used, then reinserted after.

Clothes dryer exhaust ducts In many homes, the room with the clothes dryer is the coldest room in the house. In the winter, cold drafts come in through the duct, through your dryer and into your house. Many dryer vents use a sheet­metal flapper to try to reduce these drafts. This is very primitive technology that does not provide a positive seal to stop the drafts.

Compounding the problem is that over time, lint clogs the flapper valve, causing it to stay open.

A surprisingly simple solution to this problem is to add a dryer vent seal. This will reduce unwanted drafts, and also keeps out pests, bees and rodents. The vent will remain closed unless the dryer is in use. When the dryer is in use, a floating shuttle rises to allow warm air, lint and moisture to escape.

For more information on Battic Door's energy conservation solutions and products for your home, visit www.batticdoor.com or, to request a free catalog, send a self­addressed stamped envelope to P.O. Box 15, DEC16/JAN17 CKW-THE CHEA K. WOOLFOLK MAGAZINE Mansfield, MA 02048.

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BUSINESS

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CONTRIBUTED BY BPT

5 DIY PROJECTS TO LIVEN UP YOUR OFFICE WHETHER YOU GO INTO THE OFFICE EVERY DAY OR WORK FROM HOME, MOST OF US PROBABLY SPEND A LOT MORE TIME AT OUR DESK THAN ANYWHERE ELSE. WHY NOT TAKE SOME TIME TO MAKE IT A SPACE THAT YOU CAN ENJOY? WITH SOME CREATIVITY AND INDIVIDUAL FLARE, YOU CAN TRANSFORM A UTILITARIAN WORK STATION INTO A PERSONALIZED THINK TANK THAT IS AS STYLISH AND UNIQUE AS YOU. DEC16/JAN17

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Best of all, you don't have to hire a contractor to do this. Whether you're a pro DIYer or new to the crafting game, here are five simple ways to make a serious design statement in your office.

Add color It's truly amazing what vibrant or soothing colors can do for a space! So where to begin? Try this: Take a quick inventory of everything in your office that looks dull, flat or just plain. This could be a wicker basket, a lamp or even a coat rack! Try using a high quality general purpose spray paint such as Krylon COVERMAXX. It's a paint and primer in one, resulting in premium coverage and superior color in one simple coat! Whatever color you choose ­ red, green or blue ­ the transformation will astonish you and the bright bold colors are bound to put a spring in your step, even on a stressful work day.

Go green and fill your space with plants!

If you already have a plant or two in your office, why not buy more? In most cases, you'll want to select plants that thrive in low­light conditions. Now, the true creative work is in how you choose to arrange your plants. Rather than just placing them on your desk, look into hangers and wall hooks ­ all of which will create a winning combination where nature meets design.

*Add color DEC16/JAN17

Write it out on a chalkboard If you're someone who stays organized by writing out your schedule or to­do list each week, a chalkboard is the perfect addition to your workspace. Rather than buying a board, pick up a can of Krylon Chalkboard Paint. Simply spray it on wood, metal or glass and once it dries, you'll have your very own custom chalkboard that works with chalk or chalkboard markers.

Declutter in style We're all more productive when we're organized, so getting rid of clutter is a must do in every office. Make organizing fun by incorporating bold colors! Use bright file folders to keep track of important documents or create your own supply containers using mason jars to keep all of your desk items in one place.

To add additional flare, spray your mason jars or glass containers with Krylon Stained Glass paint. This paint creates a beautiful translucent color on any glass surface and comes in a variety of exciting colors like royal purple and cobalt blue.

Revitalize your old stuff Telephones, paperweights, old figurines ­ pretty much anything you might otherwise call junk ­ can make a strong artistic statement in your office. All you need is a canister of Krylon Colormaster Paint and Primer in new and trendy, Rose Gold. With a coat of rose gold paint and a metallic shine, any old thing can be turned into an amazing decorative item.

Feeling inspired to revitalize your office?

Check out Krylon.com for more information on products and project inspiration!

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5 signs you're

banking at the right place

CONTRIBUTED BY BPT

When choosing a financial institution, it's important to think beyond credit cards and home loans. You want your bank or credit union to be there for you when you need them, wherever you need them, because that's what peace of mind is all about.

So how do you know they care? Here are five tell-tale signs.

They're "there" anytime, anywhere.

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When you need support, you need it. It doesn't have to always be an emergency situation, but isn't it nice to know even at 3 a.m. you could talk to someone about your credit card's APR if you really needed to?

You should have options when it comes to handling your finances. Visit a branch, go online, call or use your phone whichever works best for you. Having the confidence in any situation that your financial institution can support your lifestyle with 24/7 customer service and mobile banking is priceless.

Someone else says they care.

There's nothing like third-party validation. It's unbiased and can give you a sense for what a financial institution is actually known for. Look for awards from reputable organizations that highlight aspects of banking, such as best in banking or superior customer service or anything else that's directly relatable to the services that are provided to you.

Take for example Navy Federal Credit Union, which serves the men and women in uniform. In addition to being a FORTUNE Magazine top place to work for five consecutive years, the credit union was recently ranked first in the FullService Banking category according to the Forrester Research report, The US Customer Experience Index, 2016. As Navy Federal President and CEO Cutler Dawson puts it, "We're number one because we make our members number one."

Service comes before selling.

When you're with a financial institution that puts you first, you can trust that your financial well-being takes precedence over pushing products and services. Case in point: you don't want to end up with a loan or mortgage you can't afford. "Every homeowner's scenario is unique and complex," says Katie Miller, vice president of mortgage lending at Navy Federal. "For example, you want to work with an institution to find a loan that best fits your situation, so you can focus on searching for that perfect home."

And let's say things get more complex down the road. The right financial institution should also be able to provide both personal financial counseling as well as investing and retirement services.

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Security is a priority.

When it comes to banking, security is a top priority. Think of your financial institution as your partner in this.

You should be able to trust them to keep your information confidential, and they should give you the tips and tools to be able to protect yourself in this ever-changing security environment.

When researching, pay attention to features like fraud protection on cards, automated alerts for transactions or foreign purchases, and a secure mobile banking app. You'd be surprised at the number of simple steps you can take to proactively prevent fraud and identity theft and improve security on all of your accounts.

It's the little things.

We've all heard it before - "it's the little things that count." So ask yourself, is your financial institution doing things right and doing the right things? When you walk through the doors of their branch, are you greeted by name? Do you feel like a welcomed member of the community? A positive experience means being treated like a real person with specific needs, rather than numbers in an account.

Another way to get a good sense is to check out their social media presence. Check out their Facebook page, Twitter and Instagram accounts to see what they're doing. Are they pushing products or financial advice? Are they responding to customer questions and concerns? Top banks and credit unions use these channels as a way to get to know their customers or members, educate them on various financial topics and answer their questions.

Navy Federal is federally insured by NCUA and an Equal Housing Lender.

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5 WAYS TO FIND EXTRA MONEY DURING THE HOLIDAY cheakwoolfolk.com

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The holidays are here again. It's that time of year when you get together with family and friends, take some time away from work and live out the definition of "it's better to give than receive." And, if you're like many Americans, this is also the season when you give a little too much and find yourself over budget on your holiday spending.

Research from MagnifyMoney shows Americans incur $986 in additional debt throughout the holiday season, money they are then forced to pay off during the new year. If you've had problems with holiday-induced debt in the past and you've tried - and failed - to stem your holiday spending, take a different route this year and see if you can generate extra money to cover those increased holiday expenses. You can do it in a short period of time, so here are a few tips to get you started.

Clean house. As you're picking up your house and getting ready for guests to come over, take a good look under the couch cushions for spare change, and don't forget all those things you're moving to the basement. Add up that spare change to put toward your holiday budget. And, could you move some of your possessions out the door instead? Craigslist, eBay and Facebook all make selling your old possessions easier than ever. And don't forgo the traditional garage sale - one successful Saturday could give you the money you need to enjoy the holidays without debt concerns.

More money than you think. The money beneath your couch cushions may be worth more than you think.

Research from Coinstar shows Americans, on average, believe they have $41 in spare change on hand. However, Coinstar's own nationwide kiosk data indicates the amount of spare change consumers have on hand is even more than that. Bring your spare coins to a Coinstar kiosk today and trade them for cash or no-fee eGift cards to retailers such as Amazon, Nike and Best Buy. On average, people cash in $68 when they convert their coins to no-fee eGift cards. Whether you keep the cards for yourself or give them as gifts is up to you.

Take a seasonal job. If you want a little extra money and a short time commitment, seasonal employment during the holidays is a great idea. Retailers across the country are looking to bolster their staff for the holiday season and you can enter this environment with minimal training and hit the ground running - especially if you have prior retail experience. Choose a product you're passionate about and it's a win-win, just make sure you don't spend all of your earnings before you leave the store.

Cash in those unwanted gift cards. Nearly three in four consumers have unwanted gift cards lying around because they are for stores that are too far away, or places they've never shopped before. If you're one of them, turn those cards into cash you can use. Coinstar Exchange allows you to exchange those unwanted gift cards for cash so you can tackle that holiday shopping list without debt concerns.

Cash in your credit card points. When you're shopping for a new credit card, reward points are a big deal in your consideration. But how often do you use them? Research shows that Americans rake in $48 billion worth of credit card points each year, yet only $32 billion are redeemed. The holidays are the perfect time to redeem those points, so don't forget to use them and find that extra cash you've been missing.

The holiday season is a wonderful time of year and it's more enjoyable if it doesn't leave you with lingering debt.

So start preparing your extra revenue streams today and give yourself the gift of a happy, debt-free holiday. To learn more about how Coinstar can provide you the extra income you need this holiday season, visit www.coinstar.com.

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BUSINESSES CAN CAPITALIZE ON THE HOLIDAY SHOPPING SEASON

ByBPT

For entrepreneurs and small businesses owners, the holiday season offers an incredible opportunity to boost sales and increase the bottom line. Just like how the early bird gets the worm, starting holiday promotions early will position your business for optimum growth.

Polishing your online identity, optimizing marketing opportunities and engaging in positive customer relations are key strategies for boosting profits. It may be the season of red and green, but businesses that take advantage of these expert tips will be better positioned to see a lot of numbers in the black.

Email marketing tips The most essential step in creating effective holiday marketing emails is to start early. In fact, 2015 email data from GoDaddy shows that it's best for companies to get a head start on their email marketing campaigns as early as November. The days with the highest open rates before Christmas were during the first week of November, specifically Nov. 2. Even if those dates have passed, starting ASAP can help boost traffic and sales.

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"Black Friday and Cyber Monday might seem like the perfect days to send promotional emails, but small businesses should proceed with caution," says Eric Gilbert, director of GoDaddy Email Marketing. "With higher sending volume comes lower email open rates. Our advice to our customers is twofold. First, get a head start on your holiday campaigns by sending before the peak shopping days arrive. And second, be sure to write crisp, compelling subject lines to help stand out in the inbox."

In creating an effective email, consider providing valuable information and useful tips rather than straightforward sales copy.

Shab Sadeghi, founder of Shabbella, a lifestyle brand for women, uses GoDaddy Email Marketing to stay in touch with her customers throughout the holiday season.

"I like to share style tips on how my customers can wear Shabbella products multiple ways throughout the season," says Sadeghi. "In the past, I've provided beautiful gift boxes with orders during the holidays. I love to give back to my customers, plus everyone loves gifts!"

Another way to increase email marketing efforts is to send personalized emails. Personalized emails improve click­through rates by 14 percent and conversion rates by 10 percent, according to Aberdeen Group.

Social media tips Keeping active on popular social media platforms helps brands engage with their customers and influence purchasing decisions. What's more, 51 percent of people will use social media to get gift ideas, according to a statistica survey.

In addition to staying active, give your social efforts a holiday makeover with a few new strategies. For example, music is a huge part of how people interact during the holidays. Share popular holiday songs and encourage your audience to do the same.

Next, go for the emotional response. Heartwarming stories of generosity, charity and creativity abound during this time of year and tend to get a lot of play on social media.

In addition, focus on the entertainment value over the sale. The holidays, while joyful, are often filled with stress. Giving your users a break from the madness with a funny holiday­themed image or video will help them associate your brand with more than just your product.

Finally, make social interactive. Respond in a timely manner to user questions and comments. It will help build your brand reputation and leave a positive impression on your audience.

Storefront and website tips Whether customers are visiting in person or virtually via a website, you want to give them an easy­to­ navigate experience and plenty of purchasing options that meet their holiday shopping needs.

First, categorize items as gifts on your website. For example, "gifts for your husband" or "gifts for kids."

Reflect this messaging in product copy and consider writing blogs that support gift ideas for specific audiences. Additionally, promote the upsell by offering packages of products and/or services in bundles.

Second, hire a web developer and graphic designer to spruce up your website to reflect the essence of the holidays. Alternatively, use a DIY website builder that's affordable and easy to use like GoDaddy. For physical stores, tasteful holiday decor can enhance the ambience and get shoppers in a festive state of mind.

Finally, for brick­and­mortar purchases, consider offering complimentary gift wrapping. For online purchases, provide free shipping when a certain amount is purchased.

With each day there's another opportunity to upgrade your holiday marketing strategies, but you must start now. With these tips, you'll have an edge on the competition.

To learn more about how small businesses can get a head start on their holiday marketing efforts, visit headstartday.com.

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Contributed by BPT

3 FINANCIAL PRIORITIES THAT SHOULDN'T WAIT

Montanaro also points out that life insurance may not cost as much as buyers anticipate. According to LIMRA, more than eight in 10 people overestimate the cost of a policy. He says a life insurance calculator is a great place to start to understand coverage needs and estimate costs.

Millennials are frequently criticized for needing instant gratification, but recent reports point out that they actually have more patience than previous generations.

Both the U.S. Census Bureau and Centers for Disease Control and Prevention (CDC) say millennials are delaying getting married and starting a family by almost a decade.

And it's not just life decisions millennials are postponing; this behavior is also prevalent in their financial decisions.

According to a recent survey from Bankrate.com, millennials are putting off important financial moves due to high levels of student debt.

"Knocking out debt should be a priority when you are young, but it's also important to balance that with other key financial priorities," says JJ Montanaro, a financial planner with USAA. "Time is your number one ally when planning for the future and delaying now may cost you more in the long run."

Montanaro highlights the three main financial priorities millennials shouldn't hit the pause button on: Life insurance A recent LIMRA survey found that one in three millennials acknowledge they need additional life insurance coverage. However, most aren't purchasing it because they think it's too expensive or because they have other financial priorities.

While millennials may not immediately reap the benefits of life insurance coverage, locking in the cost of life insurance premiums at a young age can pay off in the future. Montanaro explains that life insurance premiums will only increase with age and additional health complications.

With many life changes likely on the horizon, millennials should find a plan that offers term life event options that allow them to easily increase coverage following significant events such as getting married, having a child or buying a home.

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Health insurance Regardless of overall health or age, it's important to have health insurance and understand what it covers to avoid additional penalties and plan for the unexpected.

Under the Affordable Care Act, not having a qualified health insurance plan can result in a penalty at tax time. Montanaro points out that this penalty has risen to 2.5 percent of household adjusted gross income in 2016, or a flat rate which is expected to rise in the coming years.

For millennials who may not currently have large medical bills or health issues, Montanaro recommends they look at a high­deductible plan with a health savings account (HSA). An HSA allows account holders to set aside pre­tax money for health expenses and free­up some emergency cash when they do eventually need it.

Retirement investing Only one­third of individuals aged 18 to 35 say they invest in the market, according to a recent Bankrate.com survey. Montanaro says sitting on the sidelines with retirement savings may result in millennials missing out on the power of compounding returns and may even extend their retirement timeline.

But retirement investing doesn't have to be intimidating. Montanaro recommends starting small with a low­cost mutual fund, such as a target date fund, that allows a low entry point, requires little maintenance and invests in a portfolio that automatically adjusts as retirement gets closer.

The most important step is to get a foot in the door.

While USAA recommends investing 10 percent of your income toward retirement, even earmarking 1 percent for the future provides a foundation upon which to build.

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Investments/Insurance: Not FDIC Insured ∙ Not Bank Issued, Guaranteed or Underwritten ∙ May Lose Value Certified Financial Planner Board of Standards, Inc. owns the certification marks CFP and CERTIFIED FINANCIAL PLANNER in the United States, which it awards to individuals who successfully complete the CFP Board’s initial and ongoing certification requirements.

This material is for informational purposes. Consider your own financial circumstances carefully before making a decision and consult with your tax, legal or estate planning professional.

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LETTERS

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Belonging to Belong I recently attended an event that in concept was nice. The venue was beautiful and the whole idea was absolutely amazing. It was such a social media hyped event that there was no way I was going to miss it, after all the person that coordinated the event was so friendly along with being persistent and I wanted to show my support. It has been rumored that my city does not support each other and I was not going to let that be the case.

On the day of the event I was very apprehensive about going. It really wasn’t because I did not want to attend but my gut was telling me not to go. That same night my husband and I had dinner plans and knew that it was a possibility time would overlap. Of course we didn’t get to the event until about 8:15pm when the event started at 6pm. From the time we parked the car to walking in the door I was a ball of nerves. The greeters were nice and there was a lady was reporting the event. She asked me what did I look forward to seeing the most and I responded with the talent portion.

As I proceeded into the area where the event was to take place I had an immediate feeling of regret.

There was no air conditioning and to top it off the event hadn’t even started yet. It was going on 8:30pm and the advertisement said the event should have started at 6pm. I tried not to let that bother me so much because we were fashionably late ourselves. I also tried to keep a positive attitude and was actually glad that we had not missed anything. I sat there misting in sweat and it did not help that I had on all black. My husband looked me and said that it was my call and we will leave when I was ready. I had to see how it would all play out.

The show finally started around 8:45pm. My impatience hadn’t kicked in just yet because my curiosity was still at an all­time high. The participants came out and did a dance together. I was pumped and it was what I expected. So far so good right? Wrong and wrong again. It wasn’t until the participants introduced themselves that I started to feel uncomfortable. When the participants started to explain where they were from I immediately felt a disconnection. The people around me would shout and clap every time a participant mentioned their part of the country. It was like a sense of pride and representation filled the room from like­minded and relatable people.

Why couldn’t I feel that way too?

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All my life I had been told that my ancestors were from this country. If that were the case then why did I not feel at home and so out of place? When one of the participants would explain what they loved about their region I was in awe. Anything that I had read or saw on television did not prepare me for that moment. The talent portion was so exciting to see but made me sad. I was sad because I couldn’t relate to their experiences. The dances I saw were awesome but I couldn’t dance like that even if I wanted to.

I wanted to feel like I was a part of the event but I just couldn’t. We had the same amount of melanin and the same kind of hair so why couldn’t I get comfortable? The language was a bit difficult to understand because of the heavy accents but it shouldn’t have mattered. Then again I could have just made the whole thing about me somehow. It also didn’t help that there were weird looks and rude stares from this community of people I obviously knew nothing about. One of the photographers almost knocked me down and didn’t even bother to say excuse me.

In that moment I was belonging to belong and feel a connection to a community of people that I should know. Later on when I had time to think it out the realization that I have never taken the time to get to know this community became evident.

After that night I was not so sure I wanted to ever know more about this culture or people. I don’t mind wearing the head wraps, distinguished apparel, or anything that would associate me as being a part of such a vast and beautiful culture.

One thing I can attest to is that I do not have to belong to anything or anywhere. I am my own person and I will continue to be me. Some things are just meant to be as they are. While I can appreciate certain cultures and attributes, I also admire my own authenticity. The best parts of me came from a beauty within, self­confidence, and self­awareness.

Korea L. Howard

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Soulful Moments:

Those moments in life whether good or bad that seem to make an everlasting impression on your heart & soul…

Do you ever get that feeling that there is more to life than what you see? Ever have feelings of something missing but you have no clue as to what it could be? So, you find yourself day by day living in silence hoping someone or something turns up the volume. Then all of sudden you realize you’re in control of the roars coming from the essence of your soul.

I’ve got myself together; I’m a beautiful educated woman who has it all. I can feel men undressing me with their eyes all the time and women wishing they could be me. I’m not sure if it’s the way my sharply tailored clothes are fitting or if it’s the way my confidence glows as I walk into a room. It could be my long curly hair smelling like mango or it could it be my chiseled face showing all my ancestors balled into one. Whatever it is, it definitely has them wanting to be around me. Oh, did I mention I have no kids nor significant other? Who needs that headache, certainly not me!

I have my own condo nestled in the midst of the of the city’s heartbeat. At any given moment I can look out my floor to ceiling windows and see all kinds of people traveling along that road called life. I often find myself watching them with my favorite glass of red wine in hand while playing the song of the day.

It helps me take my mind off my own existence that sometimes leaves me in doubt. With the questions am I really living the life? Or am I just walking silently through the roads daily without any noise?

Those thoughts sometimes become too loud. So, I begin to turn them down by reminding myself of what others believe I am. It works out most of the time and then sometimes the blare coming from that arousing feeling that something is missing becomes too much to ignore. Then it happens, all those moments that I promised myself I would forget. Moments too painful to bare, and moments too hard to relive, but those moments were my truth. Truths that I learned to slip pass my presence.

So now those misplaced things are staring me in the face reminding me over and over again that the one thing I have always desired is love, an unconditional love for myself. This is simple but complicated in so many ways that it sometimes leaves me standing alone. I want to love myself with no boundaries; I want to embrace everything about me. Not just what you see or perceive me to be but everything there is inside of me.

This kind of desire will allow me to give and receive the purest love from family, friends, children and a partner to walk along this journey with me. So as I begin to reflect on all aspects of my voyage not wanting to acknowledge the truths. I realize I’m missing the most important part of me.

Once I fall in love with every moment good or bad that has shaped me. I will understand I’m well on my way of becoming who I was born to be…

AliciaNicole 29/10/2016.

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SUBMISSION INFO! CKW -The Magazine Article submission Standards Please remember that we are looking for stories, personal experiences, and concrete examples in your responses —these are what will make ideas and observations most “real” and relevant to readers.

We are seeking articles about: • Creating community in your neighborhood; • Health & Beauty • Lifestyle & Family • Fashion • Food & Beverage Suggested submission length is from 300 to 2500 words. We invite submissions ranging from short vignettes to extensively-developed articles, and also invite suggestions of recommended resources and article leads. We’re seeking articles written in a reader-friendly, popular-magazine style, rather than in an academic style. We ask contributors to share stories and experiences, not just ideas; write about challenges, not just successes; and describe specific situations that will help your story come alive for the reader. Before you start writing, please see our full Writers’ Guidelines below–-and let us know your article idea so that we can give feedback on how it may fit into CKW The Magazine. If you don’t want to write an article but want to submit photos, please see our Photo Guidelines below.

What “Submitting an Article” Means - We will promise to read your article, but we may respectfully decline it and not publish it, or save it and publish it in a future issue. We also reserve the right to edit, shorten, or revise your article.

Most of the time we contact authors about this ahead of time and get their comments, corrections, etc, however due to time constraints we may not be able to do this.

Getting Permission Ahead of Time - Please send the article only when you have permission from anyone you need it from, such as fellow community members. We endeavor to present a diversity of views on community, including controversial or critical views, in a respectful and cooperative manner. If your article may generate controversy or strong reactions, or if the group(s) would want the chance to review it, please share your draft with group members to get their input before sending it to us.

Author Bio - Please also include two to three lines of autobiographical info. (where you live, your interests, community affiliations, contact info. or website if you choose to share it, etc.).

Photos - If we publish your article, we want to accompany it with compelling images that illustrate your subject. You know your subject best, so we are appealing to you for images. If others in your community or group like taking pictures, they might already have great images to go with your article. If you would like to submit an article but cannot supply photos, that’s fine; however, please give us plenty of advance notice so that if we use your article we can get an illustrator. Please see our Photo Guidelines below. We also appreciate an author photo to accompany your short (several-line) author bio. Thanks for your contributions!

Use of Photos - Unless you specify otherwise, your submission of photos constitutes permission for them to appear in our print magazine and also possibly on our website, in digital editions, and/or in future compilations. Thanks again for helping us create a beautiful magazine!

DEC16/JAN17

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CKW-THE CHEA K. WOOLFOLK MAGAZINE

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CKW-THE CHEA K. WOOLFOLK MAGAZINE