Spring break without the airport

Easy day trips within two hours

When spring break rolls around, it’s easy to assume that you need a plane ticket, a packed suitcase, and a full itinerary to feel like you’ve “went away.” But for locals, adventure is closer than you think. Some of South Florida’s best hidden gems, beach towns, and nature escapes are just a short drive away—perfect for a spontaneous day trip that feels more like a vacation without the stress of travel.

Whether you’re looking for beaches, boutiques, wildlife, or simply a change of scenery, here are a few easy spring break escapes within two hours.

Port St. Lucie: Laid-Back Beaches and Nature

Just over an hour north, Port St. Lucie offers a slower, quieter vibe than Broward’s busy shoreline. Locals love Walton Rocks Beach, where wide stretches of sand make it easy to spread out, walk along the water, or collect shells.

For something more adventurous, head to Savannas Preserve State Park, where winding boardwalks take you through wetlands flanked with birds, turtles, and occasionally alligators. It’s a great option for families, nature lovers, or anyone who wants a peaceful reset from daily life.

Finish the day with a waterfront dinner along the St. Lucie River, a simple, scenic, and perfectly relaxed way to complete the getaway.

Stuart: A Charming Small-Town Escape

If you’re craving a coastal town with personality, Stuart is hard to beat. Known as the “Sailfish Capital of the World,” this historic downtown is filled with colorful murals, boutique shops, and local cafés.

Spend your morning strolling along the riverwalk, browsing vintage stores, or grabbing a coffee at a local bakery. Then drive over to Stuart Beach for soft sand, calm water, and beautiful views of the Atlantic.

For a unique experience, hop on a sunset boat tour or kayak through nearby mangroves … an unforgettable way to see Florida from a different perspective.

Naples: Upscale, But Still Relaxed

A bit farther west and just under two hours, Naples feels like a mini luxury getaway without leaving Florida. The downtown area is polished and picturesque, with palm-lined streets, art galleries, and high-end dining.

Naples Pier is a must-see, especially at sunset, when the sky turns shades of pink and orange over the Gulf. If you prefer nature, Delnor-Wiggins Pass State Park offers pristine beaches and clear water perfect for swimming, snorkeling, or simply lounging.

While Naples has a more sophisticated feel, it’s still welcoming and easy to explore in just one day.

So grab your essentials, hit the road, and see what’s just beyond our city. You may find that adventure is closer than you think!

Celebrating National Nutrition Month

Ice speed: fueling strategies for high school hockey

March is National Nutrition Month, which is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. National Nutrition Month focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The academy’s National Nutrition Month press releases feature information for the media on activities and messages that the academy highlights every March.

National Nutrition Month started in 1973 as National Nutrition Week, and it became a monthlong observance in 1980 in response to growing interest in nutrition.

When it comes to fueling the body, the demands of high school ice hockey players are high. Speeding explosively across the ice requires muscle strength, endurance, and superior skating skills. Consuming optimal foods and fluids, both on and off the ice, is essential to sustain energy levels throughout the school day, during practice, and in preparation for competition.

Hockey training, muscle building, and growth require plenty of calories—most of which come from carbohydrates. That’s because both on-ice and weight-room workouts are predominantly fueled by muscle carbohydrate, or glycogen, which needs to be replenished between daily training sessions. For optimal recovery, include healthful sources of carbohydrates such as whole grains, low-fat or fat-free milk and yogurt, fruits, and vegetables. Try adding whole-grain cereals, breads and pasta, potatoes, and winter squash to meals. Low-fat yogurt cups and fruit are quick and easy snack choices.

Daily protein requirements can easily be met from a well-balanced eating plan that includes adequate amounts of poultry, fish, lean red meat, low-fat cheese, milk and yogurt, and plant-based protein such as beans. But to maximize muscle building and recovery, consider the specific nutrient-timed choices outlined below:

  • Aim for a snack that provides 15 to 20 grams of high-quality protein plus 25 grams of carbohydrate one hour before resistance training. For example, this could come from 2 cups of low-fat milk. Add another 25 grams of carbohydrate, such as a large banana, if the weight training session is followed by ice-time practice. Prehydrate with 16 to 24 ounces of fluid, which may include the milk.
  • After weight training, rehydrate with 20 ounces of fluid for every pound of weight lost during practice. Replenish after your workout with a snack that provides 20 grams of high-quality protein and at least 50 grams of carbohydrate, such as a high-protein smoothie or a sports bar.
  • Follow practice or a game with a meal about two hours later. Aim for a meal with about a quarter of your plate coming from protein foods and half your plate made up of whole-grain carbohydrates such as whole-grain pasta or brown rice. The remaining quarter of your plate should be filled with vegetables or fruit.

Protein foods to choose before and after weight training may include low-fat or fat-free yogurt, cottage cheese, plain milk or fortified soy milk, cooked chicken, eggs, lean red meat, peanut butter, tuna, tofu, and tempeh. High-protein energy bars are easy to pack and convenient when other foods aren’t available. Read labels—look for products that provide 10 grams of protein, and avoid those containing high amounts of saturated fat or added sugars.

Hydration on the ice also is essential to minimize the performance-draining effects of dehydration. For workouts lasting more than 75 minutes, consume a sports drink at the rate of 5 to 10 fluid ounces every 15 to 20 minutes.

For individualized nutrition guidance, consult a registered dietitian nutritionist who specializes in sports nutrition.

Dubai chocolate: the new kid on the block

As Valentine’s Day approaches, chocolates are always a go-to treat or gift. For those who want to try something different from the classic chocolates, Dubai chocolate is a a newcomer to the scene.

Dubai chocolate is a chocolate bar filled with filo pastry and a pistachio-tahini cream. For those not familiar, tahini is a ground sesame seed cream popular in the Middle Eastern region. The cream provides Dubai chocolate filling with yellow and green coloring.

This creation was a recent invention, credited to Sara Hamouda, who was a British-Egyptian engineer living in Dubai in 2021. While pregnant, she had cravings for chocolate, pistachio, tahini, and knafeh (a Middle Eastern pastry dessert). Thus, the idea of Dubai chocolate was created.

Dubai, a trade-hub, was already a hub for gourmet chocolate, as part of its luxury branding efforts. Hamouda was able to find and collaborate with a Filipino pastry chef, Nouel Catis Omamalin, who helped to perfect the new style of chocolate bar. Omamalin felt that knafeh would provide the chocolate bar with a satisfying crunch, like many successful chocolate bars that came before it, and he was right.

Initially made by hand, producing 25 bars a day, Dubai chocolate sold for $19.72 in 2023. With viral marketing online, it quickly gained popularity by 2024. In 2025, a U.K. supermarket chain had to impose a limit of two per customer for its Dubai chocolate bar. Recently, a Dubai chocolate cookie has gained popularity in South Korea. Made viral by a K-pop band, the new cookie started to take off last fall, and it saw supply falling short to demand.

The popularity of this new style of chocolate bar quickly drew the attention of major manufacturers. Lindt, the Swiss chocolate maker, created its own version. This caused legal controversy, as it was not produced in Dubai. Since then, Dubai-style chocolate creations have become more common than the original ones made by Hamouda and Omamalin’s Fix Dessert Chocolatier.

Traditionally made with dark chocolate, you can now find them in other styles, like milk chocolate. Given the popularity, many chocolatiers created new Dubai-style variants. New chocolates were mixed with other sweets, like dates, cotton candy, or dusted with gold. Pairings that go well with Dubai chocolate, like high-quality coffee or tea, have been introduced as gift packs.

All this demand for Dubai-style chocolate is putting strains on one of the key ingredients—pistachios. Already an addictive snack across the world, the extra demand is causing a shortage of pistachios worldwide.

This year, it shouldn’t be difficult to find Dubai-style chocolate. The local Costco carries a variant that is made by Bouchard in Belgium (not Dubai). You will also find many online purveyors selling Dubai chocolate, calling to its marketing roots with online influencers. Prices will vary, depending on the quality of the ingredients, or if it’s handmade. The typical handmade bar by a chocolatier will cost around $25 a bar.

So this Valentine’s Day, if you have one of these chocolate bars from your favorite chocolatier, give thanks to Hamouda and her pregnancy cravings, for creating a new addition to the chocolate confection family.

Spring break without the stress

With spring break approaching, travel plans are coming into focus. February is often when families begin paying closer attention to the details that matter, from timing and crowds to overall cost.

For those heading out of town, travel days are part of the conversation. Flights out of Fort Lauderdale, Miami, and Palm Beach are filling up, with the most popular departure and return days tending to be the busiest. Some families are adjusting schedules slightly, while others are choosing destinations they can reach by car to keep plans more.

Busy conditions are expected at familiar spring break destinations, especially places like Orlando’s theme parks. Even beach destinations closer to home tend to feel busier this time of year. While some families are booking a few activities ahead of time, others are keeping plans looser. Long, tightly scheduled days don’t always work well during busy travel weeks, particularly for kids.

Cost is another factor that many families are weighing. Beyond flights and hotels, expenses like meals, parking, attractions, and transportation can add up quickly. Thinking through those details ahead of time can help trips feel less stressful once they’re underway.

Not every spring break trip involves a flight. Many families are opting for short road trips to the Keys, Miami Beach, Palm Beach, Tampa, or Orlando. Others are staying closer to home, treating the week as a chance to slow down rather than travel far.

However spring break is spent, flexibility and a lighter schedule can make the week easier to enjoy.

From “Kansas City” to South Florida: The Beat Goes on With Groove 2.0

At 71, drummer Lionel Harrison has more energy onstage than musicians half his age — and his band, The Groove 2.0, feeds off every bit of it. He’s proud of his 8 to 10 minute drum solos. 

Billed as one of Florida’s funkiest, high‑energy party bands, The Groove 2.0 performs as a five‑ to ten‑piece ensemble, depending on the venue. “We’re not a tribute band,” band leader Lionel Harrison says. “We play everything.” And he means everything — from Bruno Mars to Earth, Wind & Fire to Stevie Ray Vaughan and from R&B, rock, funk, hip-hop, reggae, Latin, jazz and the blues.

The band has become a staple across South Florida and beyond, performing regularly at Margaritaville (both the restaurant and the bandshell), the former Tavolino Della Notte’s in Coral Springs, Seed to Table in Naples, the Biergarten in Boca Raton and Johnny Brown’s in Delray Beach, where they made their debut in 2022. No matter the stage, the mission is the same: get people moving.

That movement starts with the musicians themselves. Guitarist Shawn Tarver (Shawn Tarver Project) is the band’s resident showman — a whirlwind of charisma and controlled chaos. “He jumps around, plays solos with his teeth, his tongue, throws his guitar behind his back and over his head,” Harrison says. “There’s a lot of movement in this band.”

The core lineup includes Tarver on guitar, Brett Brown on bass and Noel (“Pianoman”) Torres on keyboards. Vocals rotate among four women — Alana Joy Page, Astrid Voxx, Alexis Krystal, and Heather Davis. The result is a band that can shift genres, moods, and eras without dropping a beat.

Torres, the band’s 64‑year‑old keyboardist, brings his seasoned musicianship to Groove 2.0. The New Jersey native moved to Palm Beach County in 1997 and eventually found his musical home within the group.

He is also a member of the Shawn Tarver Project — a mix of rock and R&B — and performs in the TNT Connection duo with Tarver every Tuesday at Aruba Beach Café in Fort Lauderdale.

Over the years, he has worked with artists such as Gwen and George McCrae and Nestor Torres. His musical heroes include Ramsey Lewis — whom he once opened for — as well as Chick Corea and George Duke, both of whom he met.

He also admires Lyle Mays of the Pat Metheny Group and Austrian keyboardist Joe Zawinul of Weather Report. With roots in Puerto Rico, he has a special place in his heart for Latin jazz, especially Eddie Palmieri and Papo Lucca.

Torres learned to play in a Pentecostal church and, without a keyboard at home, practiced there whenever he could, determined to master the instrument. Over time he expanded his skills to include guitar, piano, organ and synthesizer. His original music, including “Noel’s Hot Sauce” and “El Rumbero,” is available for download on iTunes.

What keeps him committed to Groove 2.0, he says, is the mutual respect, professionalism, and joy of the music they create together. “It’s how tight we are — how great the band sounds,” he says. Looking ahead, he hopes the band can take on more corporate events, broaden their reach, and even record some originals.

While Torres brings his own musical lineage to the group, Lionel Harrison’s story begins even earlier.

For Lionel Harrison, music isn’t just a career — it runs in the family. His cousin, Rev. John P. Kee of Charlotte, N.C., known as the “Prince of Gospel,” is a major figure in the genre. His son, Chris Kee, is a drummer. And the legacy stretches back even further.

His dad, Wilbert Harrison, was a one‑man band. “With his right foot he hit the bass drum, with his left foot he hit the snare,” Lionel says. “He had a harmonica in his mouth, singing and playing guitar.” He pauses for a moment. “Can you imagine one guy opening a whole show for a crowd that came to see Creedence Clearwater Revival? That takes courage.”

In 1959, Harrison recorded the original version of “Kansas City,” written by Jerry Leiber and Mike Stoller. The song shot from the bottom of the Billboard Hot 100 to No. 1 in both the R&B and pop charts, where it remained for seven weeks — the only track to do so at the time. “He was bigger than Elvis Presley that year,” Lionel says. In 2009, Harrison was inducted into the North Carolina Music Hall of Fame.

Of special significance for Lionel Harrison is the date October 26.  Both his parents passed away on that date, in different years. His father in 1994, his mother in 2006. The days still resonate with him.  And, another of his dad’s songs, “Let’s Work Together,” became a big hit and Lionel Harrison received a royalty check from it on Oct. 26, 2007. 

Lionel Harrison’s own musical journey began in Carrol City, Miami, where he grew up. At age three, he was banging on his grandmother’s pots and pans. She kept a sewing tin filled with coins, and he’d shake it like a tambourine.

His father bought him an organ when he was four, but he didn’t get his first real drum set until he was 13. He admired Buddy Rich, Ringo Starr, Billy Cobham and — he confesses — Micky Dolenz of The Monkees.

His career took him on the road with Betty Wright, a two‑time Grammy winner known for “Clean Up Woman” and “Where Is the Love.”

He also toured with and played drums for Clarence Clemons, former saxophonist for Bruce Springsteen and the E Street Band.  Many of the band’s members have played with the likes of Bob Marley, Buddy Guy, George Benson, Jaco Pastorius and Joe Bonamassa, among others.

In 1978, with his band Rivage, Lionel Harrison recorded a soul/funk album called “Sittin’ On It,” where he served as both lead vocalist and drummer. The record has since become a collector’s item and is being re‑released — something he hopes will introduce his early work to a new generation.

Today, in addition to The Groove 2.0, Lionel Harrison leads a fusion project called TranZFusion, with whom he hopes to record a new album.

Married to Dede Dyer, an academic advisor at Palm Beach State College and living in West Palm Beach, Lionel Harrison keeps busy with The Groove 2.0.

Married to Dede Dyer, an academic advisor at Palm Beach State College, and living in West Palm Beach, Lionel Harrison keeps busy with all his musical projects. Father of three boys and grandfather of six, Lionel Harrison — nicknamed “Freight Train” for his unrelenting drumming style — lights up when he talks about performing.

“We’re an entertaining band,” he says simply. And with a lifetime of rhythm and a musical legacy behind him, he knows exactly how to make a crowd get up and dance.

Visit them on Facebook at TheGrooveFunk

Bustling farmers market on the waterfront

Did you know that one of the best farmers markets in the country can be found in South Florida? Yes, if you head up to downtown West Palm Beach on a Saturday, you’ll discover a cacophony of sights, smells, and sounds near the Intercoastal Waterway, in Centennial Square, and down Clematis Street. This is the West Palm Beach GreenMarket, where large crowds show up every weekend for this highly rated market.

With more than 130 vendors, the GreenMarket is in its 31st season, which opened in October; this year, it’s extended through the end of May. This season’s theme is “From the Ground Up.” In 2025, the West Palm Beach GreenMarket once again excelled in USA Today’s 10 Best contest for “Best Farmers Market.” This Readers’ Choice poll highlights the top 10 farmers markets nationwide. The GreenMarket maintains its status as a leading market, securing the No. 1 position in 2021, 2022, and 2023, and achieving No. 2 in 2024 and 2025.

After hearing a lot about this well-regarded farmers market, I went to check it out recently with my husband and another couple. Of course, with the popularity of this event, the free parking garages had already filled up by the time we got there, so we ended up paying $15 for a spot in a nearby garage. Early birds will have better luck, though. We had packed the car with soft coolers to store our purchases, as well as reusable tote bags to carry everything through the maze of vendors. We grabbed our bags and headed to the market.

There, we found the usual fresh vegetables and fruits (some very exotic), along with breads and baked goods, apple cider donuts and other sweets, Cuban coffee, teas, smoothies, spices, herbs, flowers, plants, dog products, and local wares. And that’s just a sampling of what there is. We experienced the fragrant smells of several kinds of delectable foods. Many of them, such as empanadas, crab cakes, and lobster rolls, you can get to eat right there, or bring them home to heat up later. And merchants sell a lot of local goods that you may not find anywhere else.

While strolling past the packed vendor stalls and plethora of savory and sweet offerings, you can also enjoy live music, some interesting workshops, lovely flower trellises, and the waterfront with its seagulls and assortment of sand sculptures. Deeper into the thick of it, the market gets very crowded, with some long lines, and even though there are picnic tables to sit at to enjoy your purchases, the tables all seemed full. (We ended up eating at a nearby restaurant but still got to sit out in the fresh air.) Also making their way through the crowds are lots of leashed dogs, adding to the hectic but fun and colorful scene.

This all started back in 1995, when former West Palm Beach Mayor Nancy Graham, inspired by the public markets of Europe, sought to establish the first weekly public farmers market in Palm Beach County. She envisioned a weekly green-market where people could buy fresh produce from local farmers as well as interact with friends and neighbors. She recalled that in the European markets, the people selling products knew their shoppers’ names, and the shoppers could ask questions about their wares. So she wanted to make that happen here.

In November 1995, when the West Palm Beach GreenMarket first opened, it took place in the parking lot of the old city hall and featured just 13 vendors. Despite its humble beginnings, the market became a hit, and local residents started to make it part of their routine to come to the GreenMarket on Saturday mornings. After moving to another location in West Palm Beach, the market eventually expanded to its current waterside locale in October 2010, in a place as well known for its beautiful scenery, Intracoastal breezes, and communal plazas as it is for its wide selection of fresh and delicious things to buy.

The GreenMarket is now an integral part of the bustling Saturday experience in downtown West Palm Beach. We’re glad we got to enjoy it—and take some of it home with us.

The West Palm Beach GreenMarket is open Saturdays from 8:30 a.m. to 1:30 p.m. at the Waterfront Commons. For more information, go to www.wpb.org/Residents/Community-Events/Events/WPB-GreenMarket.

A Taste of Italy, Built on Family: Flora’s Italian Eatery and Angela’s Bar & Kitchen Set to Open in Coral Springs

When the doors open this January at Flora’s Italian Eatery and Angela’s Bar & Kitchen, at 12335 West Sample Rd., Coral Springs will gain more than a new dining destination — it will gain a full-fledged Italian experience, crafted by a family that has spent 50 years bringing the flavors of Italy to South Florida.

The two-story, 15,000-square-foot space in an office park with plenty of parking, just across from the Panthers IceDen, is the newest venture from Flora Fine Foods, the nationally recognized importer known for supplying everything from Italian wines to cruise line gelato.

For founder and owner John (Giovanni) Flora, 73, the vision is simple: create a market and restaurant that feels like Italy, tastes like Italy, and operates with the heart of a true Italian family.

A Parkland resident for the past 28 years, Flora was born in Bari, in Italy’s Puglia region, and immigrated to New York with his family in 1962 at the age of ten.

“We’re excited to open our doors and welcome the community into an extension of our home,” says Flora. “This is a true family business, and everything we do — at the eatery, the restaurant, and beyond — is inspired by the values we grew up with around the table.”

He raised his family in Parkland, and his daughter Angela Flora, 42, now a new mom, is a graduate of Coral Springs Middle School and Marjory Stoneman Douglas High School. It was her vision to expand the business into a market and restaurant.

“It’s an ambitious undertaking, but a labor of love,” says Angela, who is juggling her roles with the business and as a mother to a nine‑month‑old son. “We cannot wait to meet you all and welcome you into our family.”

A Market That Starts at Breakfast and Ends at Dessert

Kenny Rodriguez, vice president of operations, sums it up simply: “Think Joseph’s — on steroids.”

On the ground floor, Flora’s Italian Eatery will function as an all-day market and café, offering breakfast, lunch, and dinner. Café tables invite guests to sit and relax, or they can order items to go.

The space will feature a wine room, a full deli, and shelves lined with specialty items imported directly from Italy. Fresh turkey and roast beef will be prepared in-house, sliced on top-of-the-line imported Berkel machines designed specifically for prosciutto and mortadella.

Guests can expect fresh breads, paninis, focaccia, bagels, and Roman-style pizza — both regular and gluten free — along with house-made sauces, soups, pastries, and gelato flown in from Italy. Brand-new Lavazza cappuccino machines will anchor the coffee program, ensuring every espresso tastes like it came from a café on Via del Corso.

“It’s about giving people the same culinary experience they’d have in Italy,” says Flora. “I want them to go, ‘Wow.’

Upstairs: A Bar, a Kitchen, and a Family Legacy

One flight up, Angela’s Bar & Kitchen will offer a more intimate, full-service dining experience. Named for Flora’s daughter, Angela, the restaurant will serve Italian-inspired small plates (piatti piccoli), craft cocktails, and a curated wine list in a warm, comfortable setting.

The kitchen will be led by executive chef Francesco Cavarretta, whose global culinary background brings a worldly touch to the family’s traditional recipes.

But the real secret ingredient is the family itself.

Flora Fine Foods is a true Italian-style family business, with multiple generations working side by side. Angela and her two brothers are involved in daily operations. Flora’s sister, Rose Farruggia, serves as human resources director. His wife, Irene, is a vice president of the company. His sons, John and Christopher, oversee food distribution and sales. Angela Flora’s uncles, Gregg and Mark Alpern, are directors of food service and export and complete the feeling of famiglia.

“Culture comes from passion and love in preparing your product,” Flora says. His passion is evident as he speaks about this labor of love. “I get my passion from my mother.”

A Half Century of Italian Flavor

Long before Flora Fine Foods became a national importer, Flora imagined a different future. He planned to become an electrical engineer, but a part-time job at a local Italian bakery changed everything, sparking a fascination with food that would shape the rest of his life.

While vacationing in Miami Beach in the early 1970s, Flora realized there was no good Italian pizza. If he wanted the real thing, he’d have to make it himself. In 1972, he bought a small property on the 79th Street Causeway and opened Flora’s Drive-Thru Pizza Parlor — his first entrée into the food business.

He later opened Flora’s Italian Restaurant in Hollywood, Fla. When other restaurateurs began asking about the products he used, Flora started importing tomatoes — then other goods — directly from Italy.

As demand grew, he ran out of storage space, eventually draining his backyard pool and filling it with cases of tomatoes. That makeshift warehouse marked the unofficial birth of Flora Fine Foods.

The opening of the eatery and restaurant is the natural evolution for a company that has spent five decades shaping the Italian food landscape in America.

Flora Fine Foods is now the largest distributor of Italian wine in the country and supplies cruise lines with ice cream and cookies. Their products appear on the shelves of Costco, Total Wine, and Publix — but the Coral Springs location will be the first time the public can experience the brand in a full culinary setting.

In addition to retail and dining, the new space includes a private function room and a large catering kitchen, allowing Flora’s to serve corporate events, private gatherings and celebrations throughout the region.

Bringing Italy Home

For Flora, this project is more than a business expansion — it’s the fulfillment of a lifetime of memories and a devotion to food and family that began with a boy from Bari, a drive‑thru pizza place and a dream that wouldn’t die.

“I’m not just bringing the food,” he says. “I’m bringing the culture of Italy. I want to bring that passion, that love, that experience here to South Florida.”

So, soon, when the first cappuccino is poured and the first slice of Roman pizza comes out of the oven, Parkland and Coral Springs residents will taste the culmination of one man’s journey — a vision and a love affair with a place where food, family and tradition come together under one roof.

Buon appetito!

For more information, visit florafoods.com or follow @FloraFineFoods on social media.

Sun shines light on good health

I have a confession to make: I take living in the Sunshine State for granted. I don’t even think about the number of days that the sun brightens my daily outlook. My reality check came after chatting with friends in the Midwest who were so pumped up that the sun was shining. A sunny day is more than a flash in the pan when it comes to good mental and nutritional health.

Lack of sun has been shown to affect mood and can make you sad. This is not simply sad in the traditional sense, but “SAD” as in seasonal affective disorder. SAD is the type of depression that occurs during the same season each year, most often during the winter months in areas where there is less sunlight. Depression may be caused by many things. Research has shown that light can affect depression and may be linked to the body’s biological clock. Experts also think that lack of light can interfere with serotonin, the brain chemical that affects mood.

Symptoms of SAD include trouble concentrating, feeling irritable and anxious, loss of interest in activities, carbohydrate cravings, weight gain, sleeping more, and feeling tired. People affected by SAD are often treated with light therapy by exposure to bright light early in the day, which seems to help set the body’s biological clock.

Sunlight will also affect vitamin D levels. Your body can make vitamin D, alias the sunshine vitamin, with exposure to sunlight. However, some people don’t make enough vitamin D from the sun. People who have a darker skin tone, are overweight, or are older, and those who cover up when they are in the sun, can be challenged with vitamin D intake. This vitamin plays an essential role in health by helping the body absorb calcium and phosphorus, which forms and maintains strong bones. It works with calcium to improve bone health and decrease the chance of fractures. Vitamin D may also protect against osteoporosis, high blood pressure, cancer, and other diseases.

In addition to exposure to sunlight, you can get the vitamin from foods you eat and supplements. Typically, you may not get enough vitamin D from the foods you eat. Good sources include dairy products and breakfast cereals (both of which are fortified with vitamin D), as well as fatty fish such as salmon, swordfish, mackerel, oysters, catfish, trout, tuna, and eel.

Vegetable sources of vitamin D include mushrooms that have been grown in the sun. Some branded mushrooms are grown in the sun and contain significantly higher levels of vitamin D. You can also place store-bought mushrooms in the sun or under ultraviolet light once you bring them home, to boost their vitamin D content. Research has shown that you can increase the vitamin content of several varieties—such as white button, shitake, and portabella—with light exposure.

I can’t bottle the sunshine and send it around the country, but in spotlighting the importance of vitamin D, I hope I’ve given you some insight on tactics to increase your vitamin D intake, ensuring a positive outlook and good nutrition throughout the year.

Don’t take weather in your area for granted. Enjoy it and add foods to your diet that are higher in vitamin D and can help compensate for days that are short on sunlight.

From the Miami beat to the music beat—meet the MTVJ’s

When former Miami police officer Tom Braga, 63, traded his badge for a microphone, he didn’t just start a band—he created a tribute group inspired by memories of his youth. His newest project, the MTVJ’s, brings the biggest hits of the 1980s and ’90s back to life with a nostalgic nod to the era that shaped a generation.

A labor-of-love tribute band, the MTVJ’s play venues across South Florida, including Crazy Uncle Mike’s in Boca Raton, Galuppi’s in Pompano Beach, and Sharkey’s Bar & Grill in Coral Springs.

In addition to Braga, the core lineup includes guitarist Pete Lauria, bassist Lou Carollo, drummer Tom Gress, and keyboardist Lesley Gent. Many of the musicians also perform in Braga’s two other tribute bands: Jaded, an Aerosmith tribute founded in 2015, and Shake It Up, a Cars tribute launched in 2022.

Braga’s path to music was anything but traditional. A longtime hockey player, he was hanging out at a rink in North Miami wearing black-and-gold Boston Bruins gear when another Bostonian struck up a conversation. That fellow fan turned out to be Robbie Merrill, former bassist and founding member of Godsmack. The two hit it off, and Merrill soon began teaching Braga to play bass guitar.

“Before I knew it, I was playing at open mics and then in various bands,” Braga says. “I guess you could say I was gobsmacked.”

After five years on bass, Braga realized he had an unexpected gift: He was a stronger singer than player. He began learning how to command a stage, work a crowd, and replicate the tone and timbre of singers like Alice Cooper, Steven Tyler, and Ric Ocasek of the Cars.

Braga is still amazed by the discovery. “Who the hell knew I could sing?” he says. He performed his first show at age 44.

“It’s a lot of fun,” he adds. “People bring me hats and album covers to sign, and I get to dress up. I’m just a frustrated actor who happens to be able to sing.”

His musical influences include Led Zeppelin, the Beatles, and the Rolling Stones, and he admires Steven Tyler for his showmanship. Although he came to music later in life, Braga approaches it with the same drive that defined his law enforcement career.

“I was loved by the Grove,” he says, referring to his years as a community police officer in Coconut Grove. “Now we want to be loved by our audiences.”

Braga isn’t the only band member with a long musical journey. Guitarist Pete Lauria, 59, has been with the MTVJ’s for three years, though he has played with Braga and several of the other musicians for a decade through their Aerosmith and Cars tribute bands. Now living in Port St. Lucie, the Boston native works by day as an outside sales rep for Plusco Supply, a plumbing supply company in Boca Raton.

Lauria received his first guitar at age 8 from his grandfather, though he didn’t get serious about playing until high school. He began writing songs, and by 2001 he was part of Superbone—a band performing original music (the name references oversized trombones). The group even released a record.

“I enjoy writing music and spending time in the studio,” Lauria says. He loves playing songs by Tears for Fears, U2, and Bruce Springsteen, and while the band sticks to the hits, they also dig deeper to revive tunes that audiences haven’t heard in a while. His guitar heroes include Ace Frehley of Kiss, Randy Rhoads of Ozzy Osbourne’s band, and Joe Bonamassa. On his own time, he gravitates toward hair metal and hard rock bands like Mötley Crüe.

Inspiration, he says, “just happens.” It often finds him while he’s out on his boat.

Coming from a nonmusical family, Lauria didn’t have early influences at home, but his relatives quickly embraced his passion and still come out to see him play. He’s a divorced father of five grown sons—one who’s a guitarist, another a drummer.

For Lauria, the best part of performing is simple—“jamming with my friends, smiling, playing music, having a great time and a night out. I enjoy the camaraderie.”

Rounding out the rhythm section is drummer Tom Gress, 70, who brings a lifetime of musical experience to the band. He spent 44 years as a high school choral and band teacher, including serving on the original staff at Marjory Stoneman Douglas High School, where he was choral director from 1991 to 1997. He also taught at Stranahan High School, NSU University School, and St. Thomas Aquinas in Fort Lauderdale, where he directed the marching band.

A voice major in college, Gress loves singing backup harmonies and jokingly calls himself “the singing drummer.” He admires drummers Danny Seraphine of Chicago and John Bonham of Led Zeppelin.

Outside of music, Gress loves golf and believes that both music and golf are vocations one can enjoy for life. Recently, he began playing acoustic guitar with singer-guitarist Ninowtzka (Nosh) Mier-Soika, forming a duo called Nosh and Gress. He also enjoys Americana artists such as Amos Lee, Jason Isbell, and Ray LaMontagne.

Listening to other genres, he says, “cleans my ears out.”

About his time drumming with the MTVJ’s, Gress says, “We have a passion and commitment to each other,” a spirit that shows every time they take the stage.

The MTVJ’s will perform on Thursday, Feb. 19, at Sharkey’s Bar & Grill, 10365 Royal Palm Blvd., Coral Springs; call (954) 341-9990. To learn more about the MTVJ’s, visit them on Facebook and Nosh and Gress at NoshandGressMusic.com.

A rest stop unlike any other, at the Everglades

“It’s both a rest stop and a destination.” That’s what my friend Susan said when we went to check out the newly opened Everglades Elevated Boardwalk rest stop along Alligator Alley.

Travelers now have a new way to get a glimpse of the Everglades while driving on I-75 between the east and west coasts of Florida. This lush new complex and nature park is located at Mile Marker 35 of Alligator Alley, 10 miles west of the toll booth in Weston.

Like any regular interstate rest stop, it has picnic tables, restrooms, and parking with easy on-off access from the highway. But the similarities end there. The newly designed and beautifully landscaped rest stop also includes an expansive maze of boardwalks, a viewing tower, gardens of native foliage and vegetation, and informative exhibits about the Everglades. Kids (and grownups too) can be educated while taking a pit stop in their travels!

Just opened in October, what once was a basic truck parking lot has been transformed by the Florida Department of Transportation over the past two years into a peaceful green oasis for the whole family. There is a big playground for the kids as well as a plaza with a 15-foot bronze alligator. There is plenty of parking here, and all the features are free.

After we parked, Susan and I started at the “This is Alligator Alley” sign, which led into a lovely landscaped, pavered clearing with illustrated plaques telling us all about the area. “The Everglades is an ecosystem like no other on Earth,” one states. “This sawgrass marsh is like a vast, shallow river flowing south from Lake Okeechobee to Florida Bay. Once stretching across 4,000 square miles, the Everglades is only half that size today due to development and farming.”

We read the other informative signs in this area and then walked over a small road to begin exploring the maze of pathways. When we got to the lilypad-covered pond in the center of the boardwalks, we stopped to take in the lovely scenery there and the striking wooden tower above us. The tower is about three stories high, and you can reach the top either by wooden stairs or by the long gradual ramp going all the way up, making it fully accessible. Once up there, the observation deck offered us expansive views of the Everglades and the dramatic Florida skies.

This rest stop is also a good spot to see wildlife and do some bird watching. While we didn’t see any alligators that day, visitors have been able to spot them (of course, from a safe distance on the raised boardwalk!). Watching the sunrise or the sunset from this venue is also supposed to be a very serene experience.

Throughout our walk around the gardens, Susan and I stopped to look at more plaques that describe and illustrate the types of birds, trees, weather, and other features found in the Everglades. You can definitely leave this place with some new info and fun facts about this part of South Florida.

We also went inside the small museum-like building there, a type of visitors center providing even more information—lifelike exhibits, large photographs, informative plaques on the walls, and, in the center of the room, a large replica of the local area with labels indicating what everything is, which was really helpful. We learned a lot about the Everglades.

Who would have ever thought, back when the original Alligator Alley was notorious as a dangerous, dark two-lane highway, that there would one day be a lushly landscaped destination rest stop just off this road? With the old Alligator Alley, the Everglades came up much closer to the road, with alligators and local birds right on its shoulders. In 1992, this road was replaced with a safer, wider, four-lane version that became part of the I-75 highway. Today, solid fencing keeps alligators from wandering onto the interstate.

And now, from the safety of the new Everglades Elevated Boardwalk, visitors can still enjoy looking out for local wildlife, with the immense, wide-open Everglades in all its beauty just a short distance away. Not a bad thing for a rest stop!

Winter break made easy

Simple trips close to home

As the year winds down and the temperatures dip (well, a little), many local families start dreaming about their winter escape. Whether you’re looking for a cozy cabin, a quick flight to the islands, or a not-too-far road trip, there’s no shortage of ways to make winter break memorable. Here are a few ideas that balance relaxation, adventure, and family fun—all with travel times short enough to keep the stress low.

North Carolina’s Mountain Magic

If trading palm trees for pines sounds tempting, head north to Asheville or Boone, North Carolina. Just a day’s drive from South Florida, the Blue Ridge Mountains offer crisp air, scenic hikes, and plenty of cozy cabins with fireplaces perfect for board games and hot cocoa. Asheville’s Biltmore Estate is especially festive this time of year, with lights and decorations that rival any holiday movie set.

The Bahamas in a Blink

From Fort Lauderdale, you can be in Nassau or Bimini in less than an hour. The turquoise water, beachside breakfasts, and relaxed island energy make it an easy getaway that feels far from home. Family resorts like Atlantis are still a hit, but smaller islands like Harbour Island or Exuma offer quieter, boutique-style stays for those who want to unplug and unwind.

Orlando—but Make It Different

Sure, everyone knows Disney and Universal, but winter break is also a great time to explore Orlando’s hidden gems. Visit Winter Park for its European-style charm, stroll through the botanical gardens at Leu Gardens, or catch a sunset at Lake Eola. If you’re traveling with teens, check out the new escape rooms and virtual reality experiences downtown—far less crowded than the parks but just as entertaining!

Key West Road Trip

Pack some snacks, make a playlist, and hit the highway. The drive alone, with its endless ocean views, is half the adventure! Once you arrive, wander Duval Street, grab key lime pie from Kermit’s, and watch the nightly sunset celebration at Mallory Square. For something off the beaten path, try kayaking through the mangroves or visiting the Hemingway House for a dose of Key West history.

Cozy North Georgia Getaways

If you want crisp air, rolling hills, and a true “winter” vibe without flying far, North Georgia is an easy option. Towns like Helen, Blue Ridge, and Dahlonega offer charming holiday festivals, wine tasting rooms, and cabin rentals with mountain views. Families can hike to waterfalls, shop in Alpine-style villages, or sip hot chocolate on a cabin porch overlooking the Chattahoochee National Forest. It’s a simple road trip with big scenery, and just different enough from Florida to feel like a real getaway.

A Staycation Done Right

Sometimes the best vacation is the one you don’t have to pack for. South Florida is packed with hidden gems close to home—from the Hollywood Beach Broadwalk to the Morikami Museum and Japanese Gardens in Delray. Book a night at a local resort, unplug, and enjoy your own backyard, just like a tourist.

No matter which direction you choose—mountains, islands, small towns, or your own backyard—winter break can be relaxing without being complicated. These easy, close-to-home trips prove that you don’t need to travel far to recharge. Sometimes the simplest plans end up creating the best memories.

Thanksgiving traditions

Gathering, getting together, and going out

Thanksgiving has always been centered around good food and even better company. For some families, it’s waking up early to start the turkey, passing around recipes that have been in the family for years, and gathering around a crowded dining table. For others, it’s about doing things a little different—trading the kitchen chaos for a reservation and letting others do the work.

More and more locals are choosing to celebrate Thanksgiving out this year, and several nearby restaurants are opening their doors to make the day extra special.

Runyon’s is a local favorite that always feels like home. With its cozy, classic atmosphere and menu full of holiday comfort foods, it’s the perfect place for those who still want that traditional Thanksgiving feel—just without the hours of prep. Nearby, NYY Steak in Seminole Casino Coconut Creek offers a more modern spin, serving perfectly grilled steaks and hearty sides that make any holiday meal feel like an occasion.

With nearby locations in Boca Raton and Sunrise, Seasons 52 is a popular choice for those who love fresh, seasonal ingredients and a lighter touch on classic entrees. And just down the road, Cooper’s Hawk in the Promenade pairs its special Thanksgiving menu with its signature house wines, giving the day a festive twist that feels both upscale yet inviting.

But Thanksgiving isn’t only about where you eat. It’s about how you spend the day. Some families lace up for a local morning Turkey Trot or enjoy a bike ride before the big meal, while others volunteer at local food banks or shelters, helping make the holiday brighter for neighbors in need.

The Perez family of Coral Springs has made their own special routine over the years. “We start the morning with the Macy’s Thanksgiving Day Parade playing in the background while we break out all the old board games,” says Jennifer Perez. “Then in the afternoon, we head out to volunteer at a local food shelter. It’s our way of reminding ourselves what the day is really about.”

For the Stein family of Parkland, Thanksgiving means something a little different, but just as cherished. “Football is a must in our house. We’ve got the game on all day while the turkey cooks, and that smell just fills the whole house. It’s the perfect mix of comfort and tradition!”

Whether you’re hosting at home or raising a glass at your favorite local restaurant, Thanksgiving remains what it’s always been—sharing precious time, a meal, and gratitude with the people who matter most.