Category: Lifestyle

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Hanukkah Celebrating the Festival of Lights

A long-celebrated holiday among Jewish people, Hanukkah, or Chanukah, means “dedication” and commemorates the rededication of the Holy Temple in Jerusalem. This rededication occurred after a small group called the Maccabees defeated a Syrian-Greek army under Antiochus after fighting three years to free Jews from oppression in 164 B.C.E.

During the rededication of the Temple, there was only enough oil to burn the menorah for one day, but miraculously the oil lasted for eight nights. In honor of this, the Hanukkah celebration lasts eight days, starting on the 25th day of Kislev on the Hebrew calendar, which occurs in December or sometimes late November. 

How Hanukkah Is Celebrated

Lighting the menorah. A menorah holds eight candles, plus one more called the shamash, which is used to light the other candles. On the first night, the first candle on the left is lit, and one more candle is added and lit each night. The menorah may be placed in a window to share its light with neighbors.

Gifts. Each night during Hanukkah, children may receive one gift or money called Hanukkah gelt. Gelt can also be chocolate coins wrapped in brightly colored foil with Jewish symbols.

Dreidel. A dreidel is a spinning top with four sides. The dreidel game is played with candy, pennies, or chocolate coins. Players put in or receive items according to each spin. Each side of the dreidel has a letter of the alphabet, which spells out “Nes gadol haya sham,” or “A great miracle happened there,” referring to Israel.

Traditional Hanukkah Foods

Symbolic fried foods are prepared to commemorate the miracle of the oil lasting for eight nights.

Potato latkes (pronounced “lat-kas”), or potato pancakes, are made from shredded potatoes, eggs, onions, flour or matzo meal, and salt and pepper. The ingredients are combined, then pressed thin like pancakes and fried. Traditionally, latkes are fried in goose fat; however, oil is more commonly used today. Latkes are served with sour cream or applesauce.

Although less traditional, for variety, latkes can also be made using other root vegetables in place of or in combination with potatoes.

Sufganiyot are donuts that are popular in Israel and the United States. They are a little smaller and wider than typical American donuts and are filled with jelly, cheese, or other flavors and topped with powdered sugar. Apple fritters are another popular Hanukkah treat.

Family celebrations may include traditional Ashkenazic (Eastern European) foods for main courses, such as beef brisket, roasted chicken, kugel (noodle pudding), and challah, a braided bread. Rugelach is a favorite dessert made with a cream cheese dough and rolled with cinnamon and sugar inside. Sephardic (originally from Spain) favorites include lamb, rice, and chickpeas.

Nutrition Tips

Individuals with health concerns may be watching their intake of certain nutrients more closely this time of year. Some traditional foods enjoyed at Hanukkah tend to be higher in fat, as they are fried. The sodium content also may be high if using a boxed latke mix or premade frozen latkes. Using olive oil in place of animal fats or making latkes using an air fryer or oven can reduce their saturated fat content. For individuals looking to reduce added sugars, unsweetened applesauce can be served with latkes.

Remember, it’s important to focus on the overall intake of foods and beverages throughout the year. During a holiday, consider including salads, vegetables, and fruit for dessert, if these foods are lacking, to balance out meals and sweets.

Although religious and cultural observances may include foods and traditions that differ from current dietary advice, individuals can find ways to take part in these celebrations.

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A haven of healing for wild animals

A little over a year ago, the well-renowned Busch Wildlife Sanctuary moved to a new home in Jupiter to become even more of a savior for animals that need rehabilitation and healing. This nonprofit wildlife center almost tripled in size at its new, expansive, natural campus.

Now on 20 acres, Busch Wildlife Sanctuary supports the rehab and release of animals brought through its doors, and the staff care for those that can’t be returned to their natural habitats. They provide emergency and ongoing medical care to 6,000 sick, injured, or orphaned animals every year, accepting more than 50 animals a day.

My animal-loving adult son and I recently took a trip there to check out what sounded like an impressive new refuge, located in west Jupiter just off Indiantown Road on Rocky Pines Road.

Billed as a “one-of-a-kind encounter and opportunity for education about Florida’s unique wild animals and natural environment,” Busch Wildlife Sanctuary proved to indeed be a rare find and a perfect place to bring injured wildlife. They report that 90% of the animals treated in their rehab center had suffered from human-related injuries, which was one of many sobering facts we learned there.

 The good news is that many of the rehabilitated animals are released back into natural habitats across Palm Beach County. Those with injuries that are too severe to return to the wild become permanent residents of the sanctuary.

“Our animal residents are ambassadors to educate and inspire people to engage in local conservation efforts,” according to the facility. “We want to raise an active community of people who cherish, enjoy, and protect the wildlife and our natural environment.”

My visit there was soon after a hurricane-spawned tornado had swept through the region. An employee told me that the animals had been safely brought into the property’s Category 5 building, which was built to withstand hurricanes and other natural disasters. All animals, structures, and habitats were unharmed that week, with the exception of a few newly planted trees onsite.

My son and I walked around the well-landscaped grounds and saw many different kinds of animals. Included at the property are black bears, Florida bobcats, river otters, bald eagles, water birds, raccoons, foxes, alligators, small tortoises, gopher tortoises, box turtles, and more. There is a Songbird Garden, Birds of Prey Trail, Reptile Complex, and Small Mammal Complex.

We met Charlie, a 5-year-old mountain lion who had been trafficked in California in the illegal pet trade. He was kept as a pet and declawed on all four paws. State officials eventually rescued him and gave him to the nonprofit Conservation Ambassadors, who cared for him for a couple years. Then Charlie made the trek this year in a transport van from California to Florida, where he will live out his life in the sanctuary.

Just on the other side of the fence from Charlie’s large natural habitat, we saw another big cat, a cougar that had been rescued from a forest fire in California. The two animals couldn’t share an enclosure, but they both like to run alongside the fence that separated them and playfully interact with each other from either side, to ours and other visitors’ amusement. We also got to see two bears that do share a habitat, because they are sisters that were rescued together.

Held daily at the site’s Educational Amphitheater is a “Conservation Conversation,” which is an informational and entertaining presentation by two park employees with their “animal ambassadors.” Seated on wooden benches in this lovely natural setting, we got to hear about these animals’ stories and see them close up as one staffer brought them into the audience for everybody to experience. Our ambassadors that day were a gopher turtle, an opossum, and a tiny, one-eyed owl. We learned what caused these animals to initially come to the sanctuary, why they were permanent residents there, and what humans can do better to protect our native wildlife.

There are lots of other opportunities for education about wildlife conservation at this sanctuary. Various educational activities are held daily at some of the animal habitats, and visitors get to have a rare close-up view of some amazing, beautiful creatures.

Admission to Busch Wildlife Sanctuary is by donation. Every dollar counts to help save and nurture these animals, and we were happy to donate to this noble cause.

For more information, go to www.buschwildlife.org.

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8 tips for allergy-free holidays

Winter holidays bring cheer and plenty of opportunities for festive eating. While common food allergens lurk in many traditional dishes served at Thanksgiving, Hanukkah, Christmas, and Kwanzaa celebrations, a little preparation and planning can help you—whether you’re a parent of a child with food allergies or hosting guests who have them—glide through the holidays safely.

These tips can help you navigate food allergies safely and healthfully this holiday season.

5 Tips for Avoiding Food Allergens at Home

  • Host at your home. Because you are in control of what is served, this can be the safest option when managing food allergies. You may choose to prepare only “safe” foods and let guests know what they can and cannot bring into the house. If you do have foods containing allergens, designate separate areas where these foods will be served to help prevent cross-contact.
  • Focus on whole, unprocessed foods. Although cooking from scratch may seem like more work, it helps to ensure that food and prep areas are free from food allergens. You might even find that you save time in the long run because you don’t have to scour every ingredient list.
  • Modify traditional recipes using allergen-free ingredients. Once you know a few simple swaps, you may realize just how easy it is to modify your recipes. Focus on similar items when considering swaps, like non-dairy milk for cow’s milk (or vice versa), or naturally gluten-free grains for wheat. Eggs in recipes often can be substituted with ground, rehydrated flax or chia seeds.
  • Always read all ingredient labels. Even if you think a product is allergen-free, read the label. Food manufacturers change formulas, which may introduce allergens into previously “safe” foods and beverages.
  • Keep it clean. Prevent cross-contact and cross-contamination by encouraging frequent handwashing.

3 Tips for Avoiding Food Allergens Away from Home

  • Offer to help the host. If you help plan the menu or shop for ingredients, you can choose items you know are safe. If you cook, you can help ensure that dishes are prepared without allergens. And don’t hesitate to ask your host to save labels from products to reference and provide you peace of mind.
  • Bring snacks and desserts. If helping ahead of time is out of the question, bring a few allergen-free options. Bring your own allergen-free snacks and desserts, as baked goods feature common allergens such as wheat, dairy, eggs, nuts, and soy. Pack snacks such as fresh fruit with sunflower butter packets, carrots with hummus, popcorn, and homemade trail mix made with rice cereal, seeds, and chocolate chips. For easy festive desserts, melt chocolate chips as a dip for dried apricots or allergen-free cookies, or bake apples sprinkled with cinnamon and brown sugar and top with allergen-free whipped topping.
  • Communication is key. If a host is unfamiliar with how to handle food allergies, they might fall victim to the “a little bit won’t hurt” mindset. Communicate at the start that a little bit can hurt, and that you’d be more than happy to help with shopping or prep so that the host can feel comfortable, and you can feel confident in the foods served.
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Guidelines for breast health in October

In the pink is pervasive this month. According to Dictionary.com, the idiom is actually “in the pink of health.” One would think that this is the connection between breast cancer awareness and the pink images that are highly visible. In reality, the symbol is derived from a ribbon’s symbolism as a sign of courage and support, and a promotion by Self magazine and Estee Lauder cosmetics in 1992. The pink ribbon promotion has evolved significantly over the years—from lapel pins, to illuminated skylines in cities nationwide, to the addition of the color and symbol to uniforms in professional sports.

Although we need to be aware of breast health every month, with pink splashed spectacularly on just about everything in October, it brings the topic to the forefront. I am all about living the good life of a healthy lifestyle. And to make sure you’re in the know on keeping “your girls”—aka breasts—healthy, here are a few guidelines.

Maintain a Good Lifestyle

Adjust your lifestyle to limit alcohol, increase fruits and vegetables in the diet, and exercise regularly—these are factors that can help reduce the risk of breast cancer. It is also important to avoid smoking, control weight, and avoid exposure to radiation and environmental pollution. Breastfeeding can be beneficial, and the length and duration of hormone therapy should be limited.

Get Timely Mammograms

Mammograms are considered the gold standard in breast cancer screening. The American Cancer Society recommends that all women get a mammogram every year beginning at age 40. For women with an above-average risk of getting breast cancer, it is suggested that they discuss with their doctors whether they should begin screenings at an earlier age.

Know Your Breasts

Talk to your doctor about the pros and cons of breast self-exams. If you choose to do breast self-exams, your doctor can review how to do them with you. If you know how your breasts “should” feel, when or if there are changes, you may easily recognize that something is atypical and that you should reach out to your health-care provider.

Be Persistent

If you think you feel “something,” and your health-care professional dismisses your concerns, be persistent. You are your best advocate. If necessary, seek another opinion.

Network with Friends

Talk to your network of friends and ask them to share the names of their doctors or clinics. Personal recommendations from people you trust can go a long way when choosing health-care professionals.

Watch for Symptoms

A lump is the symptom we hear about most often, and 80% of lumps turn out to be benign. A lump can feel like a frozen pea or marble or another hard item. This does not mean it is cancer, but if it is still noticeable after a few weeks or it changes size or shape, have your doctor take a look. Some of the other signs that something is amiss are persistent itching, a bug bite–like bump on the skin, and nipple discharge. If you notice something out of the ordinary that continues for a few weeks, again, you will want to check with your doctor.

I’m not trying to create alarm or anxiety; my goal is help guide you along the path of living a healthy lifestyle. Keep these guidelines in mind year-round for good health.

Take-away: You are your best advocate for “being in the pink of good health.” Follow these guidelines and make great choices about your lifestyle.

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A beautiful key right outside Miami

Where can you find an island just minutes from downtown Miami? That would be at Key Biscayne, just across the Rickenbacker Causeway from the city. It is Florida’s southernmost barrier island, and it lies between two large parks, Crandon Park and Bill Baggs Cape Florida State Park, the latter which is home to the 19th-century Cape Florida Lighthouse. This key is located between Biscayne Bay and the Atlantic Ocean.

Key Biscayne is a great place for a nice day trip, which I did on a recent Sunday with my fiancé and another couple. I was interested in seeing the sheltered beaches, mangroves, and tropical forest—which features lots of birds, butterflies, and loggerhead turtles—that I’d read about. The island also includes a golf course and an interactive nature center.

Key Biscayne is known for its outdoor activities, including hiking, biking, boating, wind surfing, and water sports. We weren’t going there for those, but did plan to do a nature walk and go up in the historic lighthouse to see the breathtaking views that were advertised.

Driving through downtown Miami and onto the causeway brought sweeping turquoise water views as we motored over the bridge to the island. As we followed the one road (Crandon Blvd.) heading south, we came upon the well-to-do Village of Key Biscayne, which was incorporated June 18, 1991, in the center of the island. From there, we continued on to Bill Baggs park on the key’s southern tip.

A little history: Ponce de Leon named this area “Cape of Florida” when he led the first Spanish expedition to Florida in 1513. Shortly after Florida became a territory of the U.S. in 1821, the island was bought from a local family for $100, and 3 acres were sold to the federal government for $225 for a military reservation. The northern two-thirds of Key Biscayne used to operate as the largest coconut plantation in the continental U.S. The lighthouse was first lit in 1825 by John Dubose, its first keeper. The lighthouse signal served as important navigation to aid and protect ships along the coast. The Cape Florida lighthouse was damaged during the Second Seminole War. A rebuilt tower was completed in 1846, and the lighthouse remains the oldest standing structure in Miami-Dade County.

The day we visited, my friend Susan and I had all intentions of touring inside this lighthouse. It is 109 steps to the top, and we planned to view the beautiful scenery from up on its wraparound balcony. As we waited in line on this hot summer day, we heard the employee stationed at the entrance communicating with another staffer who was at the top of the lighthouse. We were able to make out that there was a woman who had climbed the steps and then gotten lightheaded and was asking for water. The worker on the ground was saying they could only provide ice chips for this visitor’s neck.

I turned to Susan, alarmed, and said that maybe we don’t climb to the top. High heat and walking up steep steps usually don’t create a great situation for me! She agreed, and we headed back to where the others were waiting on a shady bench. The spectacular views would have to wait for a cooler day. Climbing 109 steps in 90-degree weather wasn’t a good idea.

We enjoyed exploring the area around the lighthouse though. We went inside the original lightkeeper’s cottage, read all the signs providing history of the island (including its role in slaves escaping to freedom in the early 1820s), and took a stroll down to one of the beautiful beaches. We did some walking along shaded nature paths. The park also boasts mangrove wetlands, wooden boardwalks, and lots of water views.

We stopped for a late lunch on our way out the causeway, at a restaurant with striking views of Biscayne Bay and the Miami skyline: the landmark Rusty Pelican. It’s a bit of a drive off the causeway to reach this property. Unfortunately, the only place to park there is expensive valet parking, and we were not remotely close to any free lots. The restaurant is very pretty, our food was great, and we loved our view, but they get you twice with the parking.

Another place on the way back along the causeway is a smaller island, Virginia Key, less than a mile from downtown Miami. It features the Miami Seaquarium on its south side, with close-up views of dolphins and marine animals. We didn’t make it there on this trip. Those attractions will be saved for another day.

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What to eat when transitioning with hormone therapy

While a person is assigned a sex at birth of male or female, a person’s gender identity refers to their inner sense of being male, female, both, or possessing no gender at all. Gender expression refers to the outward appearance of gender demonstrated through name, pronouns, clothing, haircut, voice, and more.

Transgender people have a gender identity and/or gender expression that differs from their sex designated at birth. Some transgender people may seek to medically transition with hormone therapy, which is typically used to produce physical changes that help align their body with their gender identity.

Feminizing hormone therapy involves taking medicine to block the hormone testosterone, as well as taking the hormone estrogen. Masculinizing hormone therapy involves taking the hormone testosterone. Hormone therapy may be taken as injections, pills, gels, sprays, or patches. Not all transgender people will choose to be on hormone therapy, but for those who do, the speed and magnitude of the changes will differ from person to person.

Physical Changes with Hormone Therapy

Transitioning with hormone therapy is often referred to as a “second puberty,” given the many physical changes that occur, such as changes in hair growth, skin oiliness, body size and shape, and the sound of one’s voice. These are normal and expected effects, especially during the first few years. Weight gain is a common side effect of both masculinizing and feminizing hormone therapy due to changes in body composition and appetite—this could be a few pounds for some or much more for others.

Hormone therapy also affects body composition, or the amount of fat and muscle someone has. Masculinizing hormone therapy tends to increase muscle and decrease fat, while feminizing hormone therapy tends to have the opposite effect.

Body shape may also change with hormone therapy, which to some is an important part of their gender expression. This is due to changes in where fat is located in the body.

Masculinizing hormone therapy tends to decrease body fat in the hips and buttocks, while the reverse often occurs with feminizing hormone therapy.

Hormone therapy may also impact other aspects of health where nutrition can play an important role, such as cholesterol levels, blood pressure, and bone mineral density.

Healthy Eating Guidelines

People undergoing hormone therapy may wonder if they should change their diet or if certain foods might affect hormone levels. They also may wonder if there are beneficial foods that can “kick-start” their transition.

The same healthy eating guidelines apply for cisgender (or non-transgender) people and transgender people alike. In other words, there is no special diet to follow when starting on hormone therapy, though calorie needs may change slightly. A healthy eating pattern can help ensure you are meeting your nutrient needs, promote overall health and well-being, and reduce the risk of many chronic diseases. Food and nutrition can also be a form of self-care during a time of rapid physical and emotional changes.

The 2020-2025 “Dietary Guidelines for Americans” recommends choosing a healthy eating routine, including the following:

  • Vegetables with an emphasis on a colorful variety, including dark green, red, and orange; beans, peas, and lentils; starchy vegetables; and other vegetables
  • Fruits, especially whole fruit
  • Grains, with at least half being whole grains
  • A variety of protein foods, such as lean meats, poultry, eggs, and seafood, as well as plant-based proteins such as beans, peas, lentils, nuts, and seeds
  • Low-fat or fat-free dairy such as milk, yogurt, and cheese or lactose-free versions of dairy products

“Dietary Guidelines for Americans” also recommends limiting daily intakes of added sugars, saturated fat, sodium, and alcohol.

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Cooling off at S. Florida’s best water park

In the hot doldrum days of a Florida summer, there’s one place guaranteed to cool you off: Rapids Waterpark in Riviera Beach.

I went recently when family was visiting, which included my two 20-something sons, and they loved it. The place is big—probably the largest, most expansive water thrill park in South Florida—and has everything my sons love: more than 40 slides and attractions, including the new Mega Mayhem dueling water coasters, floating tube rides along the lazy river, a wave pool with music videos on a huge screen, the FlowRider surf simulator, and rows of elevated ropes to test your strength before dumping you in crystal-blue water. And there are souvenir booths, dining pavilions, and tiki bars for pina coladas and other tropical drinks. What’s not to love?

Rapids Waterpark is 35 acres of colorful, bustling, water-filled fun. There’s an attraction for everyone, of all ages and thrill levels. There are kiddie sections for the youngest splashers, as well as super-fast water slides for the most intrepid visitors. I recommend wearing water shoes or flip flops for the hot concrete around the park, and lots of applications of waterproof sunscreen if you’re spending the whole day under the bright sun. I also always had a hat and sunglasses on, though those going under water or down speed slides would have to put them aside.

We started our day in the 25,000-square-foot wave pool, which was refreshing and fun. The smooth waves begin rolling in timed increments, and when they stop, it’s just a nice, big pool to splash around in. We all enjoyed jumping in the waves when they were coming at us, with my sons going over to the deepest (6-foot) section at the back for extra fun. After we had enough of that, we headed to the lazy river, grabbing tubes and moving in one direction along the lagoon that circles around the park. We figured it was a good chance to see what the other attractions were, as the sky-high tube slides and platforms loomed over us while we floated on by. Eventually, my sons got out at one of the exit points and ran over to a large slide they had spotted. The rest of us continued drifting along—very relaxing and chill.

Eventually we walked around and toured the park. I’d never seen so many slides in one place—there were closed tube slides as well as wider, open slides, including ones where you sit on a mat and glide down—all ending with a splash in a small pool below. The high slides involved climbing steep staircases to reach the take-off spot. Not for the faint of heart. There were tamer slides for those who didn’t quite want the high-thrill experience.

Long lines were the norm for many of the slides. My sons spent a lot of time waiting. But they enjoyed the variety of rides and things to do there, and they are raring to go back. For one day, they turned into excitable little kids again. Like everyone at the park, they had a blast.

I’d be remiss if I didn’t mention that a day at the Rapids is not cheap. We were throwing out money there left and right. Parking costs $15/vehicle for general parking ($20 for the “preferred” lot). Admission is a whopping $64.99/person ($5 off if purchased online, or coupons can be found). Once in the park, you invariably need to rent a locker to store valuables for your time spent in the water. A small locker costs $25 and a large one $35 (both with $10 refunded if you return the key at day’s end). Cabana rentals start at $249/day, which we did not do. Then there is the cost of food and drinks, which of course adds up quickly. You can’t bring your own food in, so we bought lunch there, which was a bit overpriced for what you get. Then of course everyone has to have ice cream.

So for a family, a day here is an expensive way to cool off. Some people buy the Gold Season Pass, which gets you discounts every time you go, throughout the year. This season was the 45th year for Rapids Waterpark. It’s a lot of money to spend at a park, but there’s a lot of fun to be had. Just watch out for sunburns!

 For more information, go to rapidswaterpark.com.

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Meet one of Florida’s Smallest Owls The Threatened Florida Burrowing Owl

The cute, brown and white speckled Florida burrowing owl, (Athene cunicularia) with its long legs and short tail, white eyebrows and big round yellow eyes, is the only own species out of 171 species worldwide, that lives and makes its nests underground.

Weighing in at a mere 6-oz., 9-in. tall with a 21-inch wingspan, the owls, listed as “threatened,” in the state of Florida, due to loss of habitat, can be found year-round in Florida, Mexico and parts of South America.

“The main threat (to the burrowing owl) is the continued loss of habitat,” the Florida Fish and Wildlife Commission says on its website. “Threats to habitat include construction activities, development and harassment by humans and domesticated animals.”

The burrows, owls and their eggs are protected from harassment and disturbance by Florida state law.

In addition to their loss of habitat, the owls are at risk from flooding and natural predators, especially iguanas, an invasive species in Florida.

“Once you see them, they capture your imagination,” says Kelly Heffernan, an avian biologist and the founder and director of Project Perch, a non-profit organization dedicated to the conservation of the Florida burrowing owl.

She founded Project Perch with the South Florida Audubon Society in 2008.

“They’re one of the only bird species with eyes in front of their face, like humans,” she says.  “This gives them an endearing quality.”

Typically, the Florida burrowing owl may dig its own nest or utilize the abandoned burrows of prairie dogs, armadillos, skunks, or pocket gophers.  Project Perch creates artificial burrows using inexpensive, 40-in. PVC sewer pipes which act as nesting chambers for the birds and irrigation control boxes, which become their home.

They get buried in the ground and covered by 6-in. of dirt and connected to the pipe which goes up to ground level.  In front, volunteers put a bed of white sand to attract the owls to the burrow.  When the birds fly out at night to hunt, they’re attracted to the white sand to burrow.

Breeding season is February 15 to July 10 and the owls live an average of six to eight years.  Both parents take care of their young until they are ready to fly the coop, about 40 days after hatching.

Females lay up to eight eggs within a one-week period, and they will incubate the eggs for up to 28 days.  Once the babies are born, they remain in their burrows for two weeks.  They begin learning how to fly at four weeks, but will not be able to fly well until they are six weeks old.  They continue to live with their parents until 12 weeks old.

Burrowing owls are different than other owls as they are active during the day time (diurnal) rather than at night.

Known as Florida’s “original homegrown pesticide,” the owls eat bugs, frogs, lizards, snakes, palmetto bugs, baby birds and mice and are a “holdover species,” from when Florida was (believe it or not!) a desert.

“They are an essential part of our environment,” Heffernan says.

As green spaces are developed, forests are cleared and wetlands are filled in, the owls turn to other open spaces, making their homes in parks, golf courses, school yards, vacant lots and airports.

Project Perch works with developers and other landowners to relocate the burrows and works to protect the owls by installing fencing around their burrows to keep power mowers away from the tunnels and by nurturing the birds by constructing artificial perches to give them a lift.

Perches help the owl see ground predators by increasing their field of vision and allowing them to spot nearby prey.

The non-profit’s artificial burrow design attracts the owls to high-dry ground instead of being susceptible to the burrows’ possible flooding and collapse.

Locally, both the Coral Springs Sportsplex and the Parkland Golf & Country Club, an Audubon certified gold community, have successful initiatives, led by Cooper City volunteer Paul Kragh (“Owl Man Paul”), a retired operations manager for McDonalds and the director of burrowing owl conservation for Project Perch.

Kragh worked with Joe Postel, director of agronomy for the Parkland Golf & Country Club, who reached out to the non-profit in 2023 when the golf course was undergoing an $8M renovation.

“A week before construction began, a burrowing owl showed up on the 18th hole,” remembers Postel.

Although the diminutive bird threw a potential monkey wrench into the club’s renovation timeline, Postel says members were captivated by the bird, they named Bunker.

“They  took a liking to the little guy,” he says, noting that a photograph of Bunker, taken by a member, hangs in the British consulate in Miami.

They set up a live stream camera in the burrow so members could observe Bunker, featured him in the community’s “Critters of Parkland Golf & Country Club” newsletter and created an artificial burrow to relocate him from the 18th hole.

“They’re an interesting species,” says Postel.  “This is a perfect example of how natural habitats are so important to our threatened wildlife and how we must act to protect them.”

“Bunker brought us so much joy and wonder,” he says, noting how otherwise busy members took time to rally around him and go out of their way to ensure his survival.

And, although Bunker left the golf course presumably to find a mate, Postel hopes another will take advantage of the artificial burrow they created.

Additionally, Kragh has implemented successful mitigation projects in the Florida Keyes at Radio Marti in Marathon, a government-owned island and radio towers known for broadcasting news and information to residents of Cuba during the Cold War.

Now, situated on acres of open field, Kragh and a crew of volunteers installed six pairs of artificial burrows.

Other mitigation projects include the Isle Casino in Pompano Beach and at the Fort Lauderdale-Hollywood International Airport, where due to runway construction, the owl colony diminished significantly.

If, however, you are fortunate to spot a burrowing owl, it’s best to leave them alone, advises Kragh.

“People love to look at these cute birds,” he says, “but it’s best to leave them be.”

“Observe them from a distance,” he says.  “Get a pair of binoculars or use a long camera lens when you go ‘owling’.”

Having survived since the late 1880s in South and Central Florida, this species needs some help from its human counterparts to better adapt and survive into the future.

“It’s up to us to save this native species,” says Heffernan. “They don’t fly or migrate anywhere else; they’re ours to keep or lose.”

What You Can Do To Help:

  • Add T-perches near a burrow being careful not to disturb/puncture the tunnel.  It is best to have Project Perch or a registered agent from the SFWC help with that.
  • Restrict the use of rodenticides and pesticides.  Burrowing owls also
    feed on mice.
  • Consider installing an artificial burrow.  Look at ProjectPerch.com to see if your home is a good location for owls and contact them if interested.  You can also create a starter burrow.
  • Report medically injured owls to the SFWC at (954) 524-4302.
  • Keep pets away from the owls’ burrow sites and put a bell on the collar of your outdoor cat to reduce the loss of birdlife.
  • Report malicious destruction or harassment of burrowing owls or their nests to (888) 404-3922.

Visit projectperch.org

southfloridawildlifecenter.org

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Exercise safely in hot weather

Many people flock outside in warm weather to jog, play basketball, or do yard work. But when the temperatures rise, “easy” exercise becomes a huge physical undertaking, and intense exercise can be deadly. If your body’s temperature regulation system is overtaxed, you’re at risk of developing a heat-related illness. Here’s what you need to do to protect yourself in extreme summer heat.

Keep an Eye on the Weather

Exercise and warm weather increase your core body temperature. When you combine the two —for example, when you run on a hot, humid day—even seasoned athletes need to exercise caution. Your body cools itself by sweating, but cooling down is harder in humid weather because perspiration doesn’t evaporate as quickly from your skin. Your heart rate rises as your body works hard to keep itself cool.

Before you lace up your running shoes or head to the tennis courts, take a look at the weather report. If the temperature or humidity is high, scale back your workout. A workout that feels easy on a temperate day can be dangerously intense on a hot, humid afternoon. Respect your body and your own limitations. People with larger bodies, the elderly, kids, and those not accustomed to rigorous exercise should be extremely cautious in hot weather.

Dress Appropriately

When exercising in heat, what you wear matters. Light-colored, sweat-wicking clothing is best for hot weather; dark, heavy clothes can make you even hotter. Gear such as protective padding or a helmet also traps heat and raises your body temperature. If you have to suit up, shorten your workout intensity and duration.

Wear UV-blocking sunglasses and don’t forget the sunscreen. Choose water-resistant sunscreen with a minimum of SPF 30 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels), and apply it 30 minutes before going out. Continue to reapply sunscreen according to the package directions. Sunburn decreases your body’s ability to cool itself.

Hydrate, Hydrate, Hydrate

When the temperature heats up, make sure you drink enough fluids throughout the day to stay hydrated, and enjoy water-rich foods such as crisp lettuce, watermelon, grapefruit, broccoli, and tomatoes.

It’s surprisingly easy to lose a few pounds of water weight through sweating. Weigh yourself before and after working out, and replace each pound of weight lost with 2 to 3 cups of water. Water is a good choice because it moves quickly through your digestive tract and into your tissues. If you’re sweating heavily or exercising for more than 60 minutes, sports drinks can help your body rehydrate more efficiently.

Know the Warning Signs: Heat Exhaustion and Heatstroke

Dehydration is a serious medical condition. Exercising in hot, humid weather can rapidly raise your body’s core temperature, putting you at risk for heat exhaustion or heatstroke.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids. The following are signs of heat exhaustion:

  • Heavy sweating
  • Muscle cramps
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Fainting
  • Nausea or vomiting
  • Dark urine
  • Cool, moist skin

If heat exhaustion is untreated, it may progress to heatstroke. Heatstroke is the most serious heat-related illness. Body temperature may rise to 103°F or higher within 10 to 15 minutes.

With heatstroke victims, look for the following symptoms:

  • Dry, hot skin (no sweating)
  • Rapid, weak pulse
  • Confusion
  • A body temperature of above 103°F
  • Seizures
  • Unconsciousness

If you see someone with any warning signs of heatstroke, call 911 immediately, then cool the victim however you can (for example, move them to a shady spot or an air-conditioned location, or wet their skin with a sponge or hose).

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Taste the Season: Locals Share Their Favorite Summer Recipes 

As the warmer days of summer roll in, we share some recipes from local chefs, markets and eateries that you can easily create at home and are sure to delight your taste buds.

These portable pastries are perfect to pack for the beach or snack on by the pool.

Steak & Blues Empanada

 Submitted by MANKA, a family owned business dedicated to the pursuit of dips with unique flavors

mankafood.com

Ingredients:

(for 6 empanadas)

¼ cup of butter

¼ cup of flour

½ cup of whole milk

¾ lb of cooked shaved steak

¼ lb blue cheese

1 diced pear

¼ cup of chopped walnuts

6 Large Empanada Discs

Salt & pepper

Preparation: 

Make a bechamel sauce by melting butter over low heat in a suace pan. Once fully melted, add in the flour and stir it in. Then little by little add the milk while constantly stirring till you get a nice creamy sauce.

Next add in the blue cheese and melt into the sauce as you stir it. Once fully melted add in the pears, nuts, and cooked shaved steak and mix it all together. 

Add salt and pepper to taste.

Grab your empanada discs and fill them with the mixture and seal them by hand or with a fork and freeze them in a container wrapped in plastic wrap for at least half an hour.

Pre-heat the oven to 425 degrees Fahrenheit

Bake the empanadas on a tray with baking paper for 7-10mins or until golden brown.

Summer is the ideal time to enjoy a delicious, mouth watering steak for dinner. Local culinary enthusiast Lavina from Luv’s Kitchen shares her favorite summer steak recipe that promises to make your next meal unforgettable.

Luv’s Monty Ribeye Steak and House Roasted Potatoes

Courtesy of Luv’s Kitchen Seasoning

Luvskitchen.com  

Ingredients for steak: 

  • Luv’s Monty Blend
  • Luv’s Extra virgin Olive oil
  • Ribeye steak 
  1. Begin by drizzling evoo on both sides of the steak.
  2. Sprinkle Luv’s Monty blend on both sides of the steak. 
  3. Set the steak aside for at least 30 mins to marinate.
  4. Drizzle oil in the pan; Heat your pan on high heat.
  5. Once the oil is hot place the steak in the pan for about 2-3 mins, turn the steak over on the other side and continue to sear for another 2 mins.
  6. Place the steak in a oven safe dish. Put the dish in the oven and broil for about 3-6 mins depending on the size of your steak and how well you prefer to have your steak cooked.                                                     Optional: For a more juicier steak; Cover the dish with foil before putting it in oven to broil.
  7. Once the steak is done set aside for at least 5 mins before cutting it. 

Ingredients for Potatoes:

–   Luv’s House Blend

  • Luv’s Organic Extra Virgin Olive Oil
  • 7 Potatoes 
  1. After peeling the potatoes, slice them scallop style about 1” thick.
  2. Boil the potatoes in a med pot for about 5 min. 
  3. Drain the potatoes and place in a bowl; drizzle about 2 – 3 tbsp all over the potatoes.
  4. Sprinkle about 1tbsp of The House blend on the potatoes and mix
  5. Preheat your oven to 400 degrees 
  6. Place the potatoes on baking sheet. Be sure to leave space between them
  7. Place the baking sheet in the oven for 15 mins. Then flip the potatoes over and bake on the other side for another 5 – 10 mins. Stick the potato with a fork to make sure the inside is soft.
  8. Once the potatoes are finished baking set aside for 5 ins before eating. 

What better way to cool off and refresh your taste buds than to turn summer fruits into summer smoothies. 

Pineapple-Blueberry Smoothie

By Edible Arrangements

What you’ll need:

  • A blender
  • One cup of water
  • Two cups of pineapple
  • One cup of blueberries
  • A handful of ice
  • Whipped cream (optional)

The steps:

  1. Pour one cup of water into the blender, along with two cups of pineapple, one cup of blueberries, and a handful of ice.
  2. Blend on high until your smoothie reaches uniform consistency.
  3. (Optional) Add whipped cream or fruit garnish to top off your delectable smoothie creation.

Sipping on these flavorful summer mocktails may actually make you forget you’re not at the beach.

Summer Mocktails, courtesy of The Fresh Market

Strawberry Orangeade:

  • 3 strawberries, trimmed and halved 
  • 1 slice blood orange or navel orange, cut in half, plus more for garnish
  • 1 c The Fresh Market Orange Strawberry Juice
  • Sparkling water

Blueberry Mint Lemonade:

  • 2 mint leaves
  • 2 tbsp Blackberry Patch Blueberry Syrup
  • The Fresh Market Fresh Squeezed Lemonade
  • Sparkling water
  • Fresh blueberries for garnish

Kiwi Cucumber Basil Spritzer:

  • 1 kiwi, peeled and sliced
  • 4 slices cucumber
  • 4 basil leaves
  • 1 tbsp + 1 tsp simple syrup
  • Sparkling water

Directions:

Strawberry Orangeade: In a shaker or glass, muddle strawberries and orange slice together. Add the juice and stir well. Divide into 2 tall glasses over fresh ice and top with sparkling water. Garnish with orange wheels.

Blueberry Mint Lemonade: In a shaker or glass, muddle mint leaves and blueberry syrup together. Divide into 2 tall glasses over fresh ice and top with lemonade and sparkling water. Garnish with fresh blueberries.

Kiwi Cucumber Basil Spritzer: In a shaker or glass, muddle kiwis, cucumber, basil and simple syrup together. Divide into 2 tall glasses over fresh ice and top with sparkling water, stirring well to incorporate.

The prettiest said you’ll eat all summer!

Beet & Avocado Salad

Courtesy of The Cheesecake Factory 

Ingredients

  • 1/4 cup Honey Yogurt Sauce* (see recipe below)
  • 4 oz. Red Beets, cooked, cooled, cut into 1″ pieces & glazed with a little honey
  • 1 ea. Orange, cut into 1″ segments
  • 1 tsp. Honey
  • 1/2 ea. Avocado
  • 1/2 Cup Arugula
  • 1/2 tsp. Extra Virgin Olive Oil
  • 1 ea. Lemon Wedge
  • 6 ea. Radish Slices, halved
  • 1/8 tsp. Maldon Salt
  • 2 tsps. Crispy Quinoa

Honey Yogurt Sauce 

  • 3/4 cup Greek Yogurt, plain
  • 1/4 cup Ricotta Cheese
  • 1 Tbl. Extra Virgin Olive Oil
  • 1 Tbl. Honey

Mix all ingredients together in a small bowl with a whisk.

Directions

  1. Spread the honey yogurt sauce across the plate.
  2. Place the glazed red beets and orange segments evenly over the sauce.
  3. Drizzle the honey evenly over the beets and oranges.
  4. Dice the avocado into 1/2″ pieces and place evenly onto the beets and oranges.
  5. Place the arugula into a small mixing bowl.
  6. Squeeze the lemon wedge evenly over the arugula and drizzle with extra virgin olive oil, gently toss to incorporate.
  7. Place the arugula evenly over the beets, oranges, and avocado.
  8. Place the radish halves evenly over the arugula.
  9. Sprinkle the Maldon salt and crispy quinoa evenly over the salad.
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Ensuring bone health for men

Happy Father’s Day! Strong bones are just as important for men as for women. Your body needs calcium, vitamin D, other important nutrients, and regular weight-bearing physical activity to make and keep bones strong and hard. Not getting enough calcium during childhood can lead to osteoporosis later in life, a disease in which bones become weak and easily fracture or break.

Adults usually reach peak bone mass by the age of 30. Choosing foods first to meet nutrient needs is recommended, but in some cases a multivitamin-mineral supplement may be needed. Learn more about the essential ways to ensure healthy bones for life.

Healthy Bones and Calcium

Males who are between 19 and 70 years old should get 1,000 milligrams of calcium a day. After age 70, calcium needs jump to 1,200 milligrams a day

Good sources of calcium include low-fat and fat-free dairy products such as milk, yogurt, and cheese. Sardines, tofu made with calcium sulfate, and calcium-fortified beverages such as soy milk and 100% fruit juice are also good sources. Leafy greens such as collards and kale and fortified ready-to-eat cereals can provide variable amounts of calcium.

To get the recommended amount, men need at least three servings of calcium-rich foods or beverages every day. A calcium-rich serving is equivalent to the following:

  • 1 cup low-fat or fat-free milk
  • 1 cup low-fat or fat-free yogurt
  • 1½ ounces low-fat or fat-free cheese
  • 1 cup calcium-fortified soy milk
  • 1 cup calcium-fortified 100% fruit juice
  • 3 ounces canned sardines, with bones

How Much Calcium Is in Your Food?

Read the Nutrition Facts label to learn how much calcium you are getting in each serving.

Calcium has a daily value (DV) of 1,300 milligrams a day:

  • If a label reads 30% DV of calcium, it equals 390 milligrams.
  • If a label reads 20% DV of calcium, it equals 260 milligrams.
  • If a label reads 10% DV of calcium, it equals 130 milligrams.

The Role of Vitamin D

Vitamin D is a key nutrient that helps bones absorb calcium, so it’s important to meet daily vitamin D needs based on age. Per day, infants need approximately 400 IU of vitamin D; children 1 to 18 years old need 600 IU of vitamin D; men under 70 need 600 IU of vitamin D; and men older than 70 need 800 IU of vitamin D.

There are three ways to get vitamin D: sunlight, food, and supplements. Vitamin D is found naturally in just a few foods, such as fatty fish including mackerel, salmon, and tuna; egg yolks; and mushrooms grown under UV light. Milk typically is fortified with vitamin D. Other dietary sources of vitamin D include fortified non-dairy beverages and some brands of orange juice and cereal. Men who do not get enough vitamin D from foods should talk to their physician about taking a vitamin D supplement.

Four Ways to Keep Bones Strong

Bone health is dependent on lifestyle choices.

Here are some key things that men can do to keep their bones strong for life:

  1. Get enough calcium and vitamin D every day from foods and/or supplements.
  2. Participate in regular weight-bearing physical activity, including muscle-strengthening activities at least two days a week.
  3. Avoid smoking, and if you are a male of legal age and choose to drink, limit alcohol intake to two or fewer drinks per day, on days when it is consumed.
  4. Talk with your health-care provider about bone health.

 

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A pet-friendly summer getaway

Planning a local trip with your furry friend can be a pawsitive adventure for both you and your dog. With so many hotels and attractions now welcoming pets, it’s just one more reason to take them along for the family fun. Not to mention, it’s an ideal way to help pass the time of those dog days of summer.

Here are some key points to consider when organizing a trip with your pup:

  • Be sure to choose pet-friendly accommodations for your hotel or vacation rentals, or if “ruffing” it at a campground. Check their pet policies, fees, and amenities they offer for pets.
  • Destination selection. Make sure your destination offers activities suitable for dogs—parks, trails, or pet-friendly locations where they can enjoy the outdoors.
  • Pack the essentials. Don’t forget their food, water, bowls, leash, collar with ID tags, waste bags, toys, and any medications they take.
  • Health and safety. Ensure that your dog’s vaccinations and preventative treatments are up to date. Bring a copy of the dog’s medical records and contact information for local veterinarians in case of emergency.
  • Buckle up. When traveling in the car, secure your dog with a harness, crate, or pet barrier approved for car travel. Don’t forget to take regular breaks for quick walks during the car ride.
  • Plan dog-friendly activities such as exploring pet-friendly beaches, visiting dog parks, and dining at outdoor restaurants that welcome dogs.

Pet-Friendly Resorts Within Driving Distance

Costa d’Este—Vero Beach

Costa d’Este is a pet-friendly, oceanfront hotel in Vero Beach. Four-legged friends can dig into breakfast on the pet-friendly Bamboo Patio, then head out for a fun-filled day on the beach. If they’re in need of a break from the sand, simply head to the nearby open-air dog park on the beautiful Indian River.

Naples Bay Resort & Marina—Naples

Naples Bay Resort is pet-friendly, and with its own marina, it’s a great place to rent a boat and take your four-legged family member with you on a boat ride across Naples Bay to Keewaydin Island. This beautiful barrier island beach allows leashed dogs, and it’s the only dog-friendly beach in the greater Naples/Marco Island area.

Hawks Cay Resort—Duck Key

From the moment you and your pup arrive, you’ll be assigned a dedicated pup planner who will be there to assist you every step of the way. Whether you need travel information or recommendations for pet services, your pup planner will ensure that your vacation is seamless and stress-free. To make your dog’s stay even more enjoyable, they’ll provide a Vacay Pup amenity package at check-in. If you need any additional pet supplies during your stay, simply let your pup planner know, and they’ll arrange for them to be delivered to your room.

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