Category: Lifestyle

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Music is on the menu with the band Vocal Menu

When somebody loves you
It’s no good unless he loves you
All the way

So begin the lyrics to Frank Sinatra’s classic song “All the Way,” on the 1961 album of the same name, and which he performed virtually with Celine Dion live in 1999 at the Millennium Concert in Montréal, Québec.

A classic love song, spotlighting both singers’ musical styles, it is a favorite to perform for local singers Catalina Prado, 29, and Carlos Iturrieta, 35, both classically trained vocalists and now members of the band Vocal Menu. Other members of the band include Jesús Herrera on guitar, Sandro Montoya on bass, and Oscar Bravo on drums.

“The song is so beautiful—I’m obsessed with it,” says Prado, the lead female vocalist, who admires both Celine Dion and Sandra Brightman.

Prado, a soprano, and Iturrieta, a bass-baritone, met in their native Chile during an audition backstage at the historic and iconic Teatro Municipal de Santiago, where they were asked to perform a duet from Mozart’s comic opera, “The Marriage of Figaro.” Both nervous for the audition, Prado sang the lead female role of Susanna while Iturrieta sang the lead male role of Figaro, two servants who fall in love and eventually marry, despite the obstacles in their way.

Luckily for Prado and Iturrieta, nerves gave way to something more. As Prado remembers, the couple, like their characters, fell in love during that audition, in a case of life imitating art.

And while they are not yet married, since that fateful day in November 2018, the couple has been singing together and two years ago relocated to Boca Raton from Chile, to be near family in Parkland.

Iturrieta studied at the Institute of Musical Arts in Concepción, Chile, under the tutelage of Chilean baritone Pablo Castillo and alongside renowned Chilean pianist Verónica Torres. A four-time scholarship winner, he studied under Chilean opera singers Rodrigo Navarrete, Oscar Quezada, and Christian Senn, as well as Italian baritone Alessandro Corbelli and Chilean soprano Pilar Aguilera.

In 2018, Iturrieta was a semi-finalist in two international competitions—in San Pedro de la Paz, Chile, and in Trujillo, Peru. The following year, he made his opera debut in Puccini’s “Madama Butterfly,” at Chile’s Biobío Regional Theater, in the role of the Imperial Commissioner, conducted by Italian maestro Lorenzo Tazzieri. And In May 2019, he was selected as a semifinalist in Plácido Domingo’s “Centre de Perfeccionament,” in Valencia, Spain.

And while Iturrieta studied opera formally for six years in IDAM, he, like Prado, realized he didn’t want to limit himself to one genre of music and felt that instead of people coming to him to hear him perform, he could bring his music to the people.

One of Iturrieta’s long-term goals is to found a performing arts center where people can come hear him perform. In addition to opera, he enjoys singing ballads, especially American music from the 1950s and ’60s, such as Frank Sinatra, Elvis Presley, Dean Martin, Andy Williams, and Nat King Cole. “The crooners,” he says.

Other musical influences include American opera singer Samuel Ramey and Russian opera singer Dimitri Hvorostovsky, who passed away in 2017.

Prado has an equally impressive background, beginning her musical journey in 2013 at the Symphonic Choir of the University of Chile, under the baton of conductor Juan Pablo Villarroel, where, at 17, she was the youngest student admitted to the program.

She studied under Chilean soprano Claudia Pereira, later graduating from the Conservatory of Music of the Universidad Mayor, in 2022. In 2018, Prado won the prestigious Amigos del Teatro Municipal de Santiago scholarship, and she performed in many of Chile’s top theaters.

Growing up, Prado attended a Waldorf School where music and the arts were an integral part of the school curriculum. She knew at a young age that she loved to sing, and to sing with others as part of a group. Finding success at an early age, she credits her mother’s prayers as having “something to do with it.”

Not one to leave fate to chance, Prado had a backup plan if her singing career didn’t take off: to become a doctor. “I always have a Plan B,” she says.

With a “strong passion” to heal people, Prado says both physicians and musicians are healing in their own way.

With a far-reaching repertoire, including arias, operettas, chamber music, popular music, and musical theater, Prado is not content to remain in one genre, and she’s looking to find her sound. “I want to explore my own sound without limitations,” she says, noting that to sing opera, one needs to conform to strict vocal techniques and requirements.

“I want more freedom,” she says, finding that freedom in musical theater and contemporary music, especially cross-over music.

“Cross-over music bridges different genres and worlds and is a way to bring people together,” Prado says. “Music is for everyone.”

Her dream, she says, is to be able to create unforgettable musical moments for everyone.

Prado cares for her voice with a healthy lifestyle that includes taking precautions against becoming sick; not eating spicy foods late at night, which can cause reflux and harm the vocal cords; and staying hydrated. She trains her vocal cords with warm-ups and scales every day.

Her dream is to play the role of protagonist Christine Daaé in “The Phantom of the Opera,” live on stage.

While the couple perform numbers from the musical, such as “The Music of the Night,” and others, Prado likes to imagine herself performing on stage in front of a large, enthusiastic audience.

“That would be unbelievable,” she says. She hopes to make professional connections here in South Florida to realize that dream.

The two also hope to make a name for themselves and the Vocal Menu band. Last year, they participated in the city of Parkland’s 60th Anniversary celebration, opened for the band Sugar Ray, performed for Veterans Day celebrations, and performed twice at the Parkland Farmers’ Market at the Equestrian Center, once as a duo and the second last February with the full band.

As recently arrived members of the community, they hope these performances are only the beginning.

“We love what we do,” says Prado. “We get to share special and emotional moments with each other and our audience.

“It’s a unique and beautiful moment,” she says. “Isn’t that what makes us human?”

To learn more, visit vocalmenu.com or go to Vocalmenu on Instagram

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A feast for the senses at farmers market

Are you looking for a large farmers market in Broward County that provides fresh produce from local farms; international foods to purchase from vendors and eat in a tiki-hut pavilion or bring home to cook; and lots of crafts, handmade goods, and clothes to buy from local artists and crafters? Would you like to listen to live music played by talented multicultural musicians while you shop?

Then the Yellow Green Farmers Market in Hollywood is the place for you. This huge, airy marketplace follows the model of a true farmers market where each booth is a separate business. While not all the food is from local farms, there is a bounty of seasonal, fresh foods here, along with a large selection of artisanal goods. Established in 2010, the Yellow Green Market likes to say that it “connects local producers and artisans with the community.” Reportedly the largest farmers market in South Florida, it also resembles a bustling flea market in some sections.

My husband and I went on a recent weekend. The weather was good and we enjoyed walking around and exploring the huge, busy marketplace under blue skies. We took along our own canvas bags to bring our purchases home, and it’s good thing we did, because the walk between the parking lot and the entrance was a long one.

We started with an early lunch at a picnic table in the thatched pavilion. Nearby food stands included aromatic meals from Jamaica, Peru, Argentina, Bahamas, and more. My husband got Thai food, and I had fresh beef from a barbecue place where you can watch the whole savory, steaming process of beef being sliced from slabs hanging there. It smelled magnificent.

We listened to minstrels playing music nearby as we ate our lunch.

Then we headed out to do some shopping. I enjoyed the cacophony of sights and aromas surrounding us. There were merchants set up both inside and outside on the sprawling property. The smells of savory foods, fresh produce, beautiful plants and flowers, and other fragrant products made for a pleasant experience as we strolled along, and the music and festive sounds made it even more fun.

The main market is housed in a 100,000-square-foot converted warehouse; it used to be a sheet metal fabrication site. It is open on the sides, so you still get an airy feel while walking the aisles among the hundreds of vendor booths. I read that this building gets stuffy and uncomfortable on hot days. We went on a day with no humidity and nice breezes, so we were fine there.

We explored all around, appreciating the vast culinary and cultural variety in this place. There were spices from all over the world, French crepes, Turkish coffee and snacks, Louisiana gumbo, tortillas being freshly produced, oysters and lobster rolls, baklava and other delectable ethnic desserts, many kinds of juices, smoothies, and frozen drinks, and a guy cutting off juicy pieces from a whole pineapple for us to sample.

We bought a lot of fresh fruits and some veggies for a salad, and then went to another stall and got a variety of empanadas to heat up later for dinner with my son. We also picked up plump brownies from a dessert stall, and then found a homemade pasta place, where we bought some stuffed raviolis to have for dinner another night.

We explored the lively flea market booths as well, and I got a sundress from a boutique. There was a fragrant stall full of many essential oils, and I bought a couple that smelled great and might be useful (one was “insomnia oil”). There were artisans displaying Argentinian clothing, hats, jewelry, and cork purses from Portugal. Vendors sold crystals, soaps, skincare products, and more. There also was a kids play area, and lots of dogs being walked or pushed in a stroller.

One end of the warehouse has colorful bars and places to sit and drink. Earlier in the day the bar area wasn’t too crowded, but I’m sure as the day goes on, more people come to enjoy libations there.

The one downside: It costs a minimum of $10 to park near this market. The parking lot we used wasn’t even paved, and it was a long walk to get to the venue. Not a good deal.

The Yellow Green Farmers Market is open Saturdays and Sundays from 10 a.m. to 6:30 p.m. There is paid parking in three different lots. For more information, go to ygfarmersmarket.com.

 

 

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Feeding your body, feeding your brain

Being healthy means taking care of your brain as well as your body. This is especially important as we age, because the risk of dementia increases over time. While Alzheimer’s disease is the most common cause of dementia for adults, affecting more than 6 million Americans ages 65 and older, it isn’t the only type.

Other illnesses and conditions—such as Parkinson’s disease, alcoholism, stroke, multiple sclerosis, amyotrophic lateral sclerosis, and traumatic head injury—also can cause dementia. Additionally, diabetes, high blood pressure, and heart disease can increase the risk of dementia, so managing these conditions is important.

Making healthful lifestyle choices, including getting regular physical activity, socializing, limiting alcohol intake, and not smoking, can help to reduce your risk for dementia. Scientific evidence has shown that eating patterns such as the Mediterranean diet and the MIND diet may be beneficial to your body as well as your brain, helping to protect against cognitive decline. Certain nutrients are especially important for brain health and may help maintain and improve cognitive function. These include the following:

Omega 3 fatty acids. About 60% of the brain is composed of polyunsaturated fatty acids. The most abundant type is DHA (docosahexaenoic acid), an omega-3 fatty acid. Some research suggests that diets rich in omega-3s, combined with a low saturated-fat intake, may lower the risk of cognitive decline.

B vitamins. B vitamins, including B6, B12, and folate, are known for their role in metabolizing homocysteine, one of the amino acids in protein. High levels of this amino acid are considered a risk factor for cognitive impairment, such as dementia and Alzheimer’s disease. B vitamins are involved in many other aspects of brain function, and deficiencies may affect mental health and lead to cognitive decline. However, research on B vitamin supplementation and cognitive function remains unclear.

Antioxidants and phytonutrients. The brain is particularly susceptible to damage caused by free radicals, which are substances that attack healthy cells. Vitamins C and E, as well as the mineral selenium and phytonutrients such as lycopene, are antioxidants and are known to help minimize damage caused by chronic stress and free radicals. Other well-known phytonutrients—such as anthocyanins, which give certain fruits and vegetables their color—are thought to have a positive effect on brain function.

Vitamin D. Vitamin D is found in nearly every cell in the body, so it’s no surprise this vitamin is present in brain cells. Vitamin D is believed to have protective effects against cognitive decline, and research has suggested that low blood levels of vitamin D may affect brain health.

Choline. Choline is an essential nutrient required for fat transport and metabolism. It is necessary for normal brain and nervous system function, muscle control, and other functions.

Focusing on an overall healthy eating pattern that includes these nutrients from foods is important for good health. You can get these nutrients from a variety of fruits, vegetables, whole grains, protein foods, and healthy fats. Some examples:

  • Berries, including strawberries and blueberries, citrus fruits, grapes, and watermelon
  • Dark, leafy greens such as spinach, kale, collard greens, and broccoli
  • Whole-wheat bread, oats, quinoa, and other whole grains
  • Seafood including shellfish and fish such as salmon, mackerel, tuna, sardines, and herring
  • Nuts and seeds such as chia, flaxseed, walnuts, and almonds
  • Beans and lentils, including chickpeas, black beans, and lima beans
  • Whole eggs, skinless chicken and turkey
  • Sources of unsaturated fat such as avocados and olive oil

Remember: While making healthful food choices is a vital part of a healthy lifestyle, other important factors that contribute to overall health include getting enough sleep, managing stress, staying hydrated, and adding regular physical activity to your daily routine.

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Artist John Bowen Celebrating National Vietnam War Veterans Day

John Bowen started with watercolor when his art teacher introduced it to him in high school, and he’s been painting with it ever since.

Art is a “labor of love,” says Bowen, whose extensive artistic career has taken him from artist apprentice right out of high school at an ad agency, and on through to the U.S. Air Force. But it doesn’t stop there. This month we recognize Bowen’s longstanding career as we honor National Vietnam War Veterans Day on Saturday, March 29.

Bowen was hired as the only illustrator (technician), graphically responsible for documenting work for about 200 soldiers in the 834th Air Division Headquarters Unit. Stationed in Tansonhert Airbase during the Vietnam War, near the city of Saigon (now Ho Chi Minh City) in southern Vietnam, Bowen at times was able to go out into the countryside and document the war in sketches. Otherwise, his job was to document actual operations in action on-site. He served eight years in the Air Force, from 1961 to 1969, and in the Vietnam War from 1967 to 1968, using mainly pencil (or pen) on paper as his medium for documentation.

Vietnam experiences. In 2013, Bowen was published by Middle River Press in Oakland Park, which recorded his physical and emotional experiences in the Vietnam War. The book is titled “Eleven Months and Nineteen Days,” and it is complemented with 43 black and white drawings made specifically for the work. The image here is a recreation of Bowen’s experience in one of his instances as he drew then. This time he was drawing from a life model as he recreated the memory. Bowen’s book could’ve been augmented with up to 60 of his original drawings; however, 43 was the magic number where he had chosen to stop. The medium was used for the purpose of keeping its authenticity as he recreated his experiences from the war.

Scratching the surface. Bowen was born in the Bronx and then grew up in Irvington, N.J., during his adolescent years. However, with his family having relocated to South Florida when Bowen left the war in December 1969, he also chose to settle in Florida, where he found a job with the Miami Herald. Some years down the road, he then worked for the Sun Sentinel. Bowen retired in 2009.

The years of painting, however, did not stop before or after the war. His work has been exhibited in major shows and has won several awards over the course of his lifetime. Bowen, from 1988, is a lifetime member of the Gold Coast Watercolor Society. He is a distinguished signature member of the Florida Watercolor Society, and his proudest accomplishment yet has been for him to be honored with signature status from the American Society of Marine Artists, more recently.

Realistic expressionism. Bowen’s creations with watercolor may seem mastered, but according to him, he is always learning and evolving (FYI, they are pretty mastered). However, he is not a purist. He admits to the use of gouache at times, predominantly zinc white, he mentions, in combinational transparency that creates a texture, such as with his trees or foliage. His ability to bring light colors over dark to increment to some extent is an evolution to depth development. He does this by using more paints and little water, which suggests a paste-like medium applied over its primary layer. Bowen’s reversed topical application assigns dualism to his expression by the concept of light.

Viscaya. The Vizcaya Museum and Gardens, or simply Vizcaya, is a lovely historic estate in Miami. It was built between 1914 and 1922. Bowen’s beautiful paintings of Viscaya can be found in prints and notecards in its gift shop, while some of his originals can be viewed in the cafe.

Chosen subjects. Bowen’s favorite subjects to paint are old homes, in detail, and of wicker, for example, a theme of one of his favorite artworks on the front porch of an old house. “Dove & Blackbird” (not pictured) is just one of many examples of the fine detail to that of interpretation, which extends from the door, amplifying the presence of that detail. Moreover, there are his “shoots”—what Bowen calls them—as he brings photographs of his subjects back home to his studio, where he then recreates the art. His work, inspired by the historical city of Charleston, S.C., was formed from some of his shoots, as he grasps moments of history and shares them through watercolor by hand.

“Antique Ford” (not pictured) is another exquisite artwork reconstructed from history. The work is of an old-time Ford with old-time luggage sitting in the back of its trunk. This work demonstrates quite vividly Bowen’s use of light and color dynamics as he exerts influence on already visually favorable subjects. He brings not only the past into a unique visual, but also the joy and tranquility of his subjects fluently through his artistic hand to life. They are fun to see.

The Florida Keys. The Keys is where viewers can find those wicker chairs, in his series of the area, ranging from his experiences at the Main Street Kennedy Gallery on Duval Street to those on West Atlantic Avenue.

Every little detail. Bowen’s ability to capture every little detail is indeed impressive, unveiling his acuity to vision. His unique Marine collection is no different. The use of light trickles down right to the most rustic authenticity. Dynamics in visual draws of color highlight each context unsparingly. It is easy to see how much his work exercises his bravery.

Currently, Bowen’s work aspires to the BRiC, Boca Raton’s Innovation Campus, expected to launch in May 2025, where three of his artworks will be able to be viewed. He currently resides in Tamarac. We extend a warm thanks for his service.

For more information or to contact John Bowen, go to johnbowenwatercolorist.com.

 

 

 

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Renaissance fun Local festivalgoers march into the past

The annual Florida Renaissance Festival in Quiet Waters Park kicked off on Feb. 1, and it’s scheduled to conclude on March 23. It is a great opportunity to enjoy a glimpse of what life might have been back in the 16th century.

Renaissance festivals have become more and more popular since first coming onto the U.S. scene 50 years ago. These events went from a small niche in New York and California, growing through the decades, to extravagant festivals in recent years. The festivals typically feature a setting during the English Renaissance period.

These events also serve as an educational tool for many. It inspires a deeper passion for history and the arts, and it showcases fashion and music from a different era. For some, the shows spark a deeper interest to learn more about the 16th century, and how the Renaissance period impacted the world.

The modern Renaissance festival was started in California in 1963 by Phyllis Patterson, a schoolteacher. It was initially created as a fundraiser for a radio station, with the vision of blending historical reenactment with performative art. For Patterson, there was a local talent pool of performers that she was able to draw upon in the Hollywood Hills community.

Since then, these cultural events have spread across the country. You typically will find both entertainers and attendees in full costume from that time period, along with music and theatrical performance acts of that era. The outfits you see can be simple, or extravagant. Many attendees and performers go out of their way to reenact every element of the outfit to be as realistic as possible.

You also will find vendors selling outfits at the festival, if you want to check them out in person. The Florida Renaissance Festival boasts more than 100 vendors to supply you with provisions. They will also provide you with a wide range of food and beverage—from turkey legs to desserts, and from cold ale to mead.

Nowadays, you will also find a large online community to help with preparing your outfit. A quick search on online store Etsy.com shows many options for historical dresses, gadgets, and accessories, including full sets of plate armor and weapons.

Typically, the festivals will have a theme, and the Florida Renaissance Festival has a theme each weekend. This year the festival is introducing a new concept—the weekend of March 8 and 9 features “Gears and Gadgets–The Lost Inventions of DaVinci,” which celebrates the retro-futuristic subgenre of science fiction. So, expect to see many creations and outfits featuring gears and spectacles if you visit that weekend.

According to one person who attends these festivals, attendees “enjoy the fact it’s historically inspired, and might require a lot of research, and build on year after year.” It’s not like when you are dressing as a character from a book or movie, such as for Comic-Con; for Renaissance festivals, it’s a character you’ve created. This person cherishes the festivals as “a creation of an agreed-upon environment.”

So if you have a weekend free this month, don’t miss out on the final days of the annual Florida Renaissance Festival. It’s on every weekend at Quiet Waters Park. But be warned, expect long lines—the park often reaches capacity by the afternoon—so get there early if you want to partake in the festivities.

 

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Taking a digital detox

How often do you use your phone in a week?

According to a 2024 study by the American Optometric Association (AOA), the average person spends just over seven hours a day looking at a digital screen. For the purpose of the AOA study, excessive screen time was defined as over seven hours, which means about half of the U.S. population exceeds that.

Once upon a time, parents often told their kids to turn off the TV and run outside. Now all age groups appear equally guilty of excessive screen time. Were our parents right to ask us to limit our screen use?

The AOA study found that the cost of our excessive screen time is costing the U.S. around $73 billion a year, in vision and other related symptoms. These include blurred and double vision, eye pain, headache, migraine, back pain, and neck pain. They impact both direct medical costs and, more importantly, lost productivity and well-being.

Beyond physical symptoms, according to Cleveland Clinic, excessive screen time is stressing many out, and a digital detox may help to provide relief.

Dr. Kia-Rai Prewitt of Cleveland Clinic explains, “Social media connects us with others in many beneficial ways. But at the same time, it can also have an unhealthy effect on people.” Anxiety and depression can accompany negative social media experiences, and it affects self-esteem.

Dopamine is triggered by our brain’s search and explore functions. We are wired to release dopamine when we make human connections. Stanford psychiatrist Dr. Ann Lembke explains in her book, “Dopamine Nation: Finding Balance in the Age of Indulgence,” how social media apps can cause the release of large amounts of dopamine to our brain’s reward pathways. With every scroll or swipe, the action provides a hit of dopamine to our brain, similar to an addictive drug.

In a study published in the journal Psychology Science, researchers found that our brain reward centers were more activated by social media than by images of food or money.

When you sign off, this source of dopamine is removed, and your brain will go into a dopamine-deficit state. This is why social media feels good when you are using it, but you may not feel as good when you stop.

The long-term dopamine exposure is still being studied to see if it will lead to desensitization, as with illicit drugs.

A digital detox allows you to see if technology is affecting your productivity as well as your well-being, both physical and mental. It allows your brain to withdraw from the additive effects of excess dopamine. According to a Standard Medicine Scope article, one month is the minimum duration typically required to reset the dopamine reward pathways, and it may decrease the anxiety and depression that social media can induce. Upon returning from detox, the article recommends prioritizing app usage toward connecting with real people and consolidating its use to specific times of the day.

So if you are looking for ideas to improve your overall well-being, look into digital detox this January, and have a healthy and happy 2025!

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How to stay active in your daily life Tips and gadgets to keep you moving

Staying active doesn’t have to mean spending hours at the gym. With a few smart adjustments to your daily routine and the help of some innovative gadgets, you can keep your body moving and your energy up. Here are some simple tips to stay active and some fitness gadgets to help encourage you along the way.

Turn Everyday Moments into Activity

  • Take the stairs instead of the elevator.
  • Park farther away from your destination to account for extra steps.
  • Incorporate short stretches or squats during TV commercials or quick brain breaks.

Level Up Walking and Standing

  • Invest in a standing desk or a desk converter to alternate between sitting and standing throughout the workday.
  • Get a treadmill desk/walking pad if you’re able to add walking to your work routine.

Tip

Elevate your walks:

Bala Bangles helps tone your arms while you walk.

Track Your Activity

A fitness tracker, like an Oura Ring or an Apple Watch, can motivate you to reach daily movement goals, monitor your sleep and heart rate, and even remind you to stand if you’ve been inactive for too long.

Make Workouts Smart

Bring the entire gym experience to your home with an interactive fitness mirror such as the Tonal or a smart home gym machine like OxeFit. Various workouts and programs are available, including live-stream workout classes.

Stay Hydrated

Keep a smart water bottle like HidrateSpark to track your hydration levels and ensure that you are drinking enough water to fuel your activity level.

Encourage Active Family Time

Get the family involved with gadgets like smart jump ropes to turn family bonding into an active experience. Simple games such as playing tag or swimming with the family are also fun and great ways to stay active together.

Maximize Small Moments

Carry lightweight resistance bands for quick workouts on the go or use an under-desk pedal exerciser during meetings or downtime.

With these small shifts and a few new gadgets, staying active can seamlessly fit into your lifestyle, improving your health without overhauling your routine. Whether it’s tracking steps or standing while working, every little movement adds up!

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Raising healthy eaters in the new year

Ring in the new year by teaching kids the importance of food, nutrition, and eating skills: food to fuel busy, successful lives; nutrition to nourish strong bodies and smart brains; and eating skills to enjoy the social aspect of meals with family and friends.

As with any part of raising children, no one does a perfect job with nutrition. As a parent, grandparent, or adult caregiver, you can help to raise healthy eaters during these critical years by doing the following:

  • Serve regular, balanced meals and snacks with a variety of nutrient-rich foods.
  • Provide calm, pleasant mealtimes where adults and children can talk together.
  • Remove distractions such as television, phones, and tablets so that your attention is on each other.
  • Allow children to use their internal signals to decide how much and what to eat from the foods you set out for each meal.
  • Explore a variety of flavors and foods from different cultures and cuisines.
  • Share an appreciation for healthful food, lovingly prepared and shared with others.
  • Make food safety, such as washing hands, part of every eating occasion.
  • Teach basic skills for making positive food choices away from home.
  • Find credible food and nutrition resources when you don’t know the answer.

While this may seem like an intimidating to-do list, two family habits go a long way toward making all this happen: regular family meals and involving kids in nutrition from the ground up.

Make Family Mealtimes a Priority

Sometimes a simple act can have important, long-lasting benefits. According to parenting and health experts, that’s the case with family meals. For example, eating and talking together can help with the following:

  • Fostering family unity.
  • Preventing behavior problems at home and at school.
  • Enhancing academic success.
  • Improving nutrition.
  • Promoting healthy weight for kids.

With that impressive list of benefits, it’s worth making the time and effort to enjoy more meals together each week. Look for easy ways to add just one family meal to the schedule. If evenings seem too hectic for family dinners, set aside time for a weekend breakfast or lunch. After a month or two of this new pattern, try adding another family meal each week. Before you know it, you will be eating together on most days.

Get Kids Involved in Nutrition

Start young and make nutrition fun. There’s an opportunity for kids to learn about nutrition in a variety of places—your kitchen, the grocery store, or a community garden. Every trip through the supermarket can be a nutrition lesson. Kids can learn to categorize food into groups: grains, fruits, vegetables, dairy, and protein foods. They can choose new foods they want to try, including picking out a new fresh, frozen, canned, or dried fruit each trip. As children get older, they can help plan the menu at home and then pick out the foods to match the menu items while shopping.

Nutrition is just one of many reasons to have a garden. The process of planting, watching over, and harvesting a garden provides daily opportunities for children to learn valuable lessons and enjoy physical activity, while reaping the fruits (and vegetables) of their labor.

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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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