March is National Nutrition Month

Between what you hear on TV, see on social media, and read in the news, eating well can seem like a real challenge. But it doesn’t have to be. A registered dietitian nutritionist (RD or RDN) will partner with you to develop a safe and realistic eating plan that you can stick with for the long haul. To guide and motivate you, an RDN will use creative and out-of-the-box strategies to help with meal planning, grocery shopping, and mindful eating.

An RDN has completed multiple layers of education and training established by the Accreditation Council for Education in Nutrition and Dietetics. All RDNs must do the following:
• Obtain a minimum of a master’s degree, which includes a specially designed, accredited nutrition curriculum.
• Complete an extensive supervised program of practice at a health-care facility, food-service organization, or community agency.
• Pass a rigorous registration exam.
• Maintain continuing education credits throughout their career, with licensure in each state they practice in.
What’s more, many RDNs have certifications in specialized fields, such as sports, pediatric, renal, oncology, diabetes, or gerontological nutrition.

Do you want to lose or gain weight? Are you pregnant, looking to become pregnant, or you’ve just had a child? Are you looking for ways to maintain your health in your older years? Are you an athlete looking to boost your performance? These are just a few of the reasons people seek the expert, science-based advice of an RDN.

10 Common Reasons to Consult with an RDN

1. You want help managing diabetes, high blood pressure, or other chronic diseases. An RDN can help you understand your condition and how the foods you choose might affect it. Plus, a registered dietitian nutritionist works with you to create an eating plan that has the nutrients needed to manage your condition.

2. You are thinking of having or have had gastric bypass surgery. Because your stomach can only manage small servings after surgery, it’s tricky to get the nutrients your body needs. As a part of your health-care team, an RDN helps you make changes to your eating plan to meet these needs and still feel satisfied.

3. You have digestive problems. Working closely with you and your doctor, an RDN provides guidance to help fine-tune your diet. Together, you’ll find choices that do not aggravate your condition—for example, limiting fried foods or caffeinated and carbonated drinks.

4. You’re pregnant, trying to get pregnant, or are a new parent. Meet with an RDN to make sure you get the nutrients you need for a healthy pregnancy. And, after the baby comes, an RDN can help make sure you and your little one are getting the nutrients you need to support good health.

5. You have a food allergy, intolerance, or sensitivity. Unsure what you can eat because of celiac disease, food allergies, lactose intolerance, or another condition? It’s easy to be overwhelmed by what you think you can’t eat, which can lead to a boring diet that doesn’t give your body the nutrition it needs. An RDN can teach you strategies, including identifying foods to avoid, and help you find substitutions to keep your diet balanced and tasty.

6. You or your child is experiencing disordered eating. As part of the treatment team, RDNs counsel people with eating disorders such as anorexia and bulimia.

7. You’re caring for an aging parent. An RDN can help with food or drug interactions, proper hydration, special diets for hypertension, and changing taste buds as you age.

8. You want practical lifestyle advice. Need help sorting through the facts and fiction of nutrition headlines? Learn how to read labels at the supermarket, discover how healthy cooking can be inexpensive, learn how to dine out healthfully, and find out how to manage temptations. When you see an RDN, the last thing you’ll get is one-size-fits-all diet advice. After learning about your health history, favorite foods, and eating and exercise habits, an RDN will help you set goals and prioritize. Follow-up visits will focus on maintenance and monitoring your progress.

9. You want to improve your performance in sports. A RDN can help you set goals to achieve results—whether you’re running a marathon, skiing, or jogging with your dog.

10. You realize the need to feed your family healthier foods, but you do not cook. A registered dietitian nutritionist can teach you how to plan and prepare meals in a simple, healthful, and convenient way. Connect with an RDN today!

Diving deeper with dolphins

Dolphins are known for their playful personalities. We love watching them leap into the air and swim alongside boats. Many of us even have swimming with these adorable mammals on our bucket lists. But dolphins aren’t all fun and games. Dolphins are highly intelligent creatures that can be aggressive, cunning, and remarkable, which explains why our NFL team is named after them!

Dolphins love to play games—sometimes at the expense of other animals. When it comes to game playing, dolphins are masters at having fun. In many instances, dolphins have been observed tossing fish or turtles to each other for sport. On an episode of BBC’s and PBS’s “Spy in the Wild,” a pod of dolphins is caught snatching a lone puffer fish and playing catch with it. The dolphins are careful not to bite the fish too hard, as they know the puffer fish are poisonous. But these cunning mammals also know that when they consume small amounts of puffer-fish poison, it acts as a narcotic, relaxing the dolphins and taking the game—and the dolphins—to new heights.

Male dolphins form gangs. A study published by the National Academy of Sciences found that young male dolphins form close bands of two to three dolphins to find females to mate with. These bands also work together to defend against other dolphins looking to take the females. In instances where backup is necessary, these small bands are linked to a larger network of male dolphins that serve as allies. These male gangs can form a network of up to 50 dolphins.

Dolphins are naval assets. According to the Whale and Dolphin Conservation Society, dolphins have an entire area of their brain dedicated to echolocation, meaning they can “see” with sonar, helping them navigate and hunt in deep and murky water. Considered one of the most sophisticated sonar systems known to nature, their echolocation skills have made bottlenose dolphins a naval asset. Since 1959, dolphins have been an important part of the Navy’s Marine Mammal Program, helping to identify and guard against mines and other underwater threats.

 Dolphins can stay awake for two weeks straight. Imagine going 14 days straight with no sleep and maintaining your health and mental acuity. Sounds completely impossible, right? For dolphins, it’s not a problem. The two halves of a dolphin’s brain can sleep in shifts so that dolphins are constantly half awake. This uncanny ability to literally sleep with one eye open helps dolphins guard against predators.

Dolphins are deep thinkers. Dolphin brains contain spindle neurons, which are associated with advanced abilities such as problem-solving, recognition, reasoning, communication, and even adapting to change. The presence of these neurons suggests that dolphins are actually deep thinkers. Many years ago, at the Institute for Marine Mammal Studies in Mississippi, a dolphin named Kelly astounded trainers with her cunning behavior. One day, when a gull flew into her pool, Kelly caught the gull and handed it over to her trainers, who rewarded her with lots of fish. Kelly quickly learned from this experience. The next time she was fed, she hid one of the fish at the bottom of her pool and later used it to lure more gulls to her pool. Then she would catch the birds and hand them over to her trainers, reaping the rewards of even more fish.

Are you zombie scrolling too much? Try to cut down

It’s 2024. Will your average screen time go down this year?

In 2023, the average time that people spent staring at a screen was just under 7 hours, slightly higher than the worldwide average of 6.5 hours a day, according to DataReportal. Some of it is on your computer, which accounts for half of the screen time. The other half is on your mobile device. Effectively, half of our waking hours is spent looking at a screen.

Is this healthy? Probably not. Health experts recommend less than 2 hours in front of a screen daily (excluding school or work), according to the National Institute of Health (NIH).

It’s not surprising. Data from Harmony (www.harmonyhit.com), a healthcare information technology company, shows that 40% of Americans are trying to cut down on their screen time this year, and another 36% feel like they should. Like all new year’s resolutions, this may not be easy.

The top application we are using when on the phone is messages. This is followed by all the social media sites—YouTube at #2 and Facebook at #3. TikTok, the latest fashionable app, is #6, just behind Instagram.

According to the study, half of Americans feel they are addicted to their devices. The younger you are, the more you tend to feel that way. The top reason is that our entertainment is more and more coming through our phones now. People often reach for their phone when bored.

In our search for the next viral video that keeps us entertained, we end up constantly checking our phones. Researchers call the behavior of scrolling for new content without a specific purpose “zombie scrolling.” Often, even if the news is bad or depressing, we still constantly look out for it; Merriam-Webster has termed this “doom scrolling.”

According to Harmony’s December 2023 study, 48% of Americans zombie scroll; they are scrolling without a specific purpose. More alarmingly, 27% of us text while at the stoplight. This might contribute to why we are hearing more honking and road rage than in the past. Also, if you ever wondered if others share the habit of using their phone on the toilet, you will find that you are among the supermajority—3 in 5 admit to doing it.

A University of Rochester Medical Center study in 2023 listed some of the signs of addiction to our smart devices:

  • Losing large amounts of time mindlessly checking apps or browsing the internet on your phone
  • Feeling anxious or restless when you cannot access your phone
  • Use of your phone has interfered with your productivity at work or at home
  • Using your phone in dangerous or inappropriate situations, such as when driving or crossing the street
  • Struggling to wait to check your phone when you receive an alert

It is hard to imagine that, just a few decades ago, baby boomer parents would have frowned upon hours and hours of TV watching. Now, every age group is spending much more time in front of the screen. Many parents nowadays still try to limit their children’s screen time. NIH reports the following among those 8 to 18 years old:

  • 28% said that their parents set TV-watching rules
  • 30% said that their parents set rules about video-game use
  • 36% said that their parents set rules about computer use

A NIH-sponsored study showed that, when parents set media rules, children’s media use dropped by 3 hours per day!

Recently, TikTok started implementing a screen limit of 60 minutes for kids under age 18. The limit can be disabled or extended via entering a passcode.

Even among adults, the Harmony survey showed that 55% feel that they waste time on their phones. And previous studies showed that excessive phone usage is linked to anxiety among younger adults.

Smartphones are a power tool for us to stay connected with our loved ones, and like all tools, we need to use it to benefit ourselves. So if you feel like you are zombie scrolling too much, or when the next world event upsets you and you feel like doom scrolling, try these suggestions from Harmony to cut down on screen time:

  • Doing activities that don’t require a phone
  • Putting the phone away while around others
  • Using the “Do not disturb” feature

Early studies are showing that even a small reduction has shown benefits in respondents’ mental health. So for 2024, try some of these suggestions, and maybe you will end up less anxious in a turbulent world.

HB Boulevard: On the road to success

Following in the footsteps of Kurt Cobain and his garage band, Nirvana, in the 1980s, five high school kids from Parkland and Coral Springs hope to steal a page from that playbook and hit it big with their grunge and rock garage band, HB Boulevard.

Named after Heron Bay Blvd., the five friends—Lawson Jay (vocalist), Jose Nunez (lead guitarist), and Josiah Jimenez (drummer), all 17, and Logan Siskin (rhythm guitar) and Anthony Pellito (bassist), both 16, all students at Marjory Stoneman Douglas High School (MSD)—have become the “unofficial Stoneman Douglas rock band.”

Last September they performed in front of 3,000 people at the MSD pep rally, and they’ve performed locally in the First Annual MSD Battle of the Bands, at Black Flamingo Brewing in Pompano Beach, and at the Black Flamingo Echoes of the Flamingo Music Festival last summer.

This is only the beginning for this group of passionate musicians, says their unofficial manager, Adam Jay, father of the band’s lead singer, Lawson Jay, who aspires one day to be a successful businessman, preferably in the music industry.

“I am super proud of these fine gentlemen,” says Jay, a sales manager at a legal education publishing company. “They have shown grit and determination in doing something they’re passionate about.”

The group practices two to three times each week in the Jays’ garage, and Adam Jay has watched their evolution over the past two years. “They have grown so much since they first started,” he says. “I’ve watched them grow, both personally and musically, and see how they treat each other with dignity and respect.

“It’s nice to see kids this age engaged in something so meaningful and special,” he says.

While the five were not even born in the 1980s, they all are passionate about music from that era and are inspired by the music of Green Day, Guns ‘N Roses, Metallica, Van Halen, Black Sabbath, and the Foo Fighters. And yes, even the Beatles get a shout-out.

Siskin, who plays rhythm guitar in the band, finds inspiration in Led Zeppelin’s Jimmy Paige. Vocalist Jay admires Green Day’s singer and guitarist, Billy Joe Armstrong; and Nunez, the band’s lead guitarist, models himself on Eddie Van Halen and Kirk Hammett, lead guitarist in Metallica.

“He inspired me to play like him—fast and furious,” says Nunez, who hopes one day to meet his musical idols.

“It’s the rebirth of this musical style, and we’re adding something new to complement the old,” says Pellito, who has numerous passions, including engineering and mechanics, creating things with his hands, and becoming an astronaut.

“It’s classic ’80s, ’90s, and early 2000s music—when music was good,” he jokes. “That’s my era.”

Pellito thanks his dad, Gregg Pellito, a retired deejay, for introducing him to this music.

In fact, they have created a new musical genre, one they like to call “rift rock,” a combination of punk, classic rock ‘n’ roll, and metal.

A recent highlight for the group was when HB Boulevard played a cover of Green Day’s “The American Dream Is Killing Me” at a New Year’s Eve party. Green Day’s lead singer, Armstrong, saw the video on YouTube and reposted it to his Instagram page with 2.7 million followers.

“Shocked” when he heard this news, Pellito cut himself while washing dishes. “That’s pretty awesome,” he says. “It encourages us to keep going.”

While they all have plans to finish high school and go on to college, they hope to make music a priority in their lives. Their long-term goals are to entertain, to spread the word of rock ‘n’ roll, and to find fame and fortune. They have performed a few original songs and hope to continue creating new works.

How will they know when they’ve made it?

For Siskin, it’s buying a Gibson Les Paul guitar; for Jimenez, it’s the luxury of personal bodyguards; and for Nunez, it’s getting a signature BC Rich guitar and getting voted into the Rock & Roll Hall of Fame.

The group supports local MSD nonprofits: Safe Schools for Alex, founded by Max Schachter in honor of his son, Alex; and Lori and Ilan Alhadeff’s Make Our Schools Safe, created in memory of their daughter, Alyssa. Both Alex Schachter and Alyssa Alhadeff were killed in the MSD school shooting in February 2018.

“We want to give back to the community,” says Lawson Jay. “We would love to perform at Pine Trails Park and Amphitheater for a local charity.

“Mayor Walker, if you’re listening,” he says, “we are ready and willing to go.”

Visit HB Boulevard on YouTube and Instagram.

25 heart-healthy tips for your valentine

February is Heart Month. Here are some tips to take care of your heart this Valentine’s Day. Some foods can lower your risk of heart disease or help to manage it, while other foods may increase your risk. Try these tips for preparing heart-healthy meals.

 Choose Healthier Types of Fat and Cooking Methods

  • Use small amounts of oils, such as canola and olive, in recipes and for sautéing.
  • Make your own salad dressings with olive or flaxseed oil.
  • Blend mashed avocado into dips or use small amounts to add flavor to dishes.
  • Try different ways of cooking foods, such as baking, broiling, grilling, steaming, and poaching, to add variety.

 Eat Foods Containing Omega-3 Fatty Acids

  • Add walnuts to cereal, salads, or muffins. Try walnut oil in salad dressings too.
  • Eat two 4-ounce portions of fatty fish each week. Some options include salmon, lake trout, canned light tuna (in water), mackerel, and sardines.
  • Some chickens are given feed that is high in omega-3s, so their eggs will contain more as well. When buying eggs, check the package label.

Include Sources of Dietary Fiber Throughout the Day

  • Include plant-based foods as sources of protein, including tempeh, beans, lentils, seeds, and nuts.
  • Make half your plate fruits and vegetables at each meal.
  • Select whole fruits and vegetables instead of 100% fruit juices more often, and don’t discard edible peels. Removing the peels on produce, such as apples and potatoes, lowers their fiber content—just be sure to wash them before preparing or eating.
  • Choose whole grains instead of refined grains whenever possible.

Limit Saturated Fat

  • If you eat meat, select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name, and drain the fat off cooked, ground meat.
  • Cut back on processed meats high in saturated fat, such as hot dogs, salami, and bacon.
  • When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella.
  • Thicken sauces with evaporated fat-free milk instead of whole milk.
  • Move toward using lower-fat milk and yogurt. Start with 2% products, then move to 1% and finally to fat-free, to adjust to the new taste.
  • Choose skinless poultry or remove the skin before eating chicken or turkey.
  • Check the Nutrition Facts Label on food packaging for saturated fat content and to see if trans-fat or partially hydrogenated oils are listed. Food manufacturers have removed trans fats from their products, but some foods with longer shelf-life dates—such as cakes, cookies, crackers, pastries, pies, muffins, and doughnuts—may still contain them. These foods also are sources of added sugars and should be limited for that reason, as well.

Reduce Salt (Sodium)

  • Prepare foods at home more often so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
  • Skip the table salt and be mindful when adding other higher-sodium condiments such as soy sauce, ketchup, pickles, and olives to your food at the table.
  • When choosing canned foods, select “reduced-sodium” or “no-salt-added” soups and vegetables.
  • Check the Nutrition Facts Label for sodium, and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers, and lemon or lime juice to add flavor.

Parkland girl finds her heart horse

Copa is an off-the-track thoroughbred that raced under the name It’s All Copacetic. But when he first arrived at Twine Barn Sanctuary in Parkland, things weren’t all copacetic. Twine Barn Sanctuary founder and president Crystal Coan knew she had her work cut out for her.

“Copa would jump or bolt off at a gallop over every little thing, even moving shadows on the ground from trees he was standing under,” recalls Coan. “Sometimes even his own shadow!” Coan had Copa assessed to see if he had any underlying pain or injuries that would make him behave this way. There were none.

“When he was given the green light to work, it became clear that he’d learned his naughty behavior meant people would dismount and he wouldn’t have to work anymore,” explains Coan. So she decided to work with Copa to curb his dangerous behavior.

Coan and Copa went on a number of thrilling rides she refers to as “flying dragon rolls,” one of which threw her hip out for weeks. Still, she refused to give up on Copa.

“I never once thought about giving up on him,” affirms Coan. “He was super sweet and always wanted to be hanging over your shoulder, so I knew with a lot of patience, desensitization work, and regular exercise, he had the potential to become someone’s heart horse.”

And that’s exactly what happened. When Mikaella Alzein met Copa at Twine Barn Sanctuary, it was love at first sight. Mikaella was only 9 years old at the time and hadn’t started riding yet. The idea of riding Copa gave her the motivation to get started and stick with it.

“When I first saw Copa, I immediately knew he was my favorite horse,” recalls Mikaella. After a few weeks of training, Coan allowed Mikaella to ride Copa for the first time on a lead rope and only at a walk. “I was so happy,” enthuses Mikaella. “I knew I wanted to work with this horse. I could see us going far and having a future together.”

A couple of months later, on her first ride off the lead rope, Mikaella realized how much work it would take to achieve the future she envisioned with Copa. Copa bucked the entire length of the field they were riding through, and Mikaella fell off the 17-hand horse. Copa’s bucking, which was unpredictable, happened during many of their rides and never deterred Mikaella.

“Mikaella would smile, dust herself off, tell him she loved him, and get right back on,” says Coan. “Sure gave us and her parents some scares, but she wouldn’t give up on him.”

“If you want to be a good rider, you’re gonna also have to face your fears,” explains Mikaella. “I faced my fears while he was bucking.”

To help with Copa’s bucking, Mikaella’s parents brought in horse trainers Igo Sifuentes and Irene Arshad. Even though they knew their daughter was determined, they still had their doubts about Copa and made sure Mikaella always wore a helmet and safety vest when riding him.

“At the beginning I thought there was no hope for him,” recalls Jaelke Alzein, Mikaella’s mother. “He would start good and then go wild like a rodeo. I thought the horse was crazy.” But Coan and Sifuentes assured her that Copa just needed a lot of love and consistency.

Mikaella stepped up and began spending hours with Copa in the barn to build love and trust between them. “Every day she took her books and read to him, and sang to him,” recalls Alzein. “She still does that to this day.”

During the summer, instead of going on vacation, Mikaella spent her days at the barn cleaning stalls, feeding the horses, and, of course, bonding with Copa.

As their bond deepened, Mikaella was even able to fall asleep beside Copa. “The first time I slept in his stall, I woke up with him playing with my hair,” she says. “It was a super calming, special feeling.”

“She’s the kind of kid that he needed and he’s the heart horse she’d always dreamt about,” enthuses Coan. “It was a match made in heaven.”

In early 2023, Mikaella started jumping, and within seven months she became the Grand Champion in Parkland in her division. Her dream was to be able to take Copa to a show and compete with him.

In October 2023, Mikaella started jumping with Copa. “I was so excited when that happened,” she enthuses. “It felt like I was flying.”

In late 2023, after a year and a half of working and bonding with Copa, Mikaella took him to his first show in Parkland. It didn’t go well. “He was freaking out,” recalls Jaelke Alzein. “He wanted to jump out of the arena.”

But with love, patience, and positive reinforcement, Copa and Mikaella are now successfully competing in shows together. “He behaves so well. He looks like a champion, and he behaves like one,” says Alzein. “He’s very calm.”

Five months ago, Mikaella became Copa’s official owner. Since then, they have competed in five shows together, and Coan couldn’t be happier for the pair. “Mikaella was determined to learn and grow with him so they could compete together one day, and I thank the universe her parents have supported them the whole way,” says Coan.

The Alzeins’ latest form of support comes in the form of a 3-acre property in Parkland. “This horse changed our lives completely,” says Jaelke Alzein. “We’re finally going to be able to bring Copa home with us. He’s part of the family and we want him with us.”

Mikaella, who is now realizing the original vision she had for her and Copa, has her own set of aspirations for the former racehorse.

“I want him to have the life he thought he would never have,” explains Mikaella. “I’m sure if you told him a couple of years ago that he was going to go to a nice barn, start training as an athlete, and be a champion, he wouldn’t have believed it. I want him to have a name, and be able to jump 3 meters, and go to the Wellington Equestrian Festival.”

Harold Garde: 100% to just shy of 100

Who remembers the GI Bill? It was a range of benefits provided by the U.S. government for World War II veterans returning home after the war. Through it, Harold Garde received his initial art education at the University of Wyoming. Seven decades later, the artist’s education engages and challenges us in his works across the decades.

Garde, “the rebellious provocateur” as GrowingBolder.com has put it, was born in New York City in 1923 to Eastern European Jewish immigrant parents. He joined the U.S. Air Force and served in the Philippines and World War II from 1943 to 1945. He was exposed to Abstract Expressionism during his educational years, which clung a bit to his early career.

Garde’s prolific art career began in the later generation of Abstract Expressionists during the 1950s and ’60s. Early influences of Surrealism and Figurative painting in his educational years also seem to have held a motif to his later work. As his career matured, he seemed to grasp an individual gestural abstraction into the figurative forms of art. His works withheld hints of influence driven by the period of Neo-Expressionists between the 1980s and ’90s.

In 1984, Garde and his wife moved to Belfast, Maine, where many of his earlier works are represented. Garde was able to find his place as an artist in Belfast, where he remained an influential contemporary American artist making his mark on the world. In 1993, it was on to New Smyrna, where he then split time between Maine and his Florida home. Garde died Oct. 11, 2022, in Florida, just shy of 100 years old.

Garde invented Strappo printmaking in the mid-1980s as Neo-Expressionists were busy affecting conceptual and minimal art with their intense subjectivity. He developed this technique by combining printmaking and painting as an artistic ambivalence of originality worth mentioning. It is a transference of acrylic paint layers from smooth surfaces, such as glass, onto paper. The technique gives a reversal image of the layered medium, and a “Strappo Monotype.” His famous 2005 “Self-Portrait,” not at all shy by use of line, was acrylic Strappo mounted on paper. Garde taught his technique in workshops nationwide.

Garde challenges us to look back to the post-war movement in a new depth of today’s reality. His work transcends generations; to view it is to feel the past as an offset to emotional provocation. In the art industry, it is well identified that successful art is a work that provokes emotion, or which provokes a distinctive reaction. It is a work that defends itself while connecting points of view within the psychological stratosphere of others. It is a movement with time, as Garde proves to us, in shadows of color and thick use of strokes.

For example, “Nude Woman 2” is a geometrical offset between spatial relationships, and it is fortified with contrasts of color. It can be a reminder of the short-lived Fauvism even before his time. In one way, Nude Woman 2 appears to be divided into four separate sections. When we look deeper, the form absorbs its colorful depth, and into a minimized picture as a whole. It is then a man hiding behind the door where Nude Woman 2 is, and here we can see the desperate yearning for his helpless passions. These passions are further emphasized on the door that his back is against, where thought-provoking consciousness holds to his ear. Then we have a still life that decorates the room. What better color to use to paint a flower and what the flower sits in? The geometrical usage surpasses cleverness; it is where we see emotion as Garde shares it with us. It is the emotion that brings the painting to life.

Garde composes the figurative landscape into a two-dimensional acrylic on canvas in “Lady with a Cape” (2005). The passivity is here and is to be revealed within the autonomy of his subject, as Garde seemingly avoids any further depth away from her arm. The flattened background seems less important than the figure, and yet somehow a part of her, while the colors are geometrically atoned to emotion. Here, he develops a synchronicity of it that is held by her expression.

“Harold Garde at 100: The Unseen Works in Two Acts” features 100 never-before-exhibited artworks. This exhibition will unfold over the course of 2024, with selected paintings and works on paper from Maine, New York, and Florida. These works highlight the continuity of Garde’s clear vision and his unwavering symbolic hierarchy across decades.

Nobody’s Fault: Local band has staying power

From Led Zeppelin’s “The Ocean,” to Carly Simon’s “You’re So Vain,” to Deep Purple’s “Hush,” Nobody’s Fault, South Florida’s classic and new rock band, plays it all.

Although the origin of the name is lost in the ether, one possibility is that it’s a nod to Aerosmith’s 1976 “Nobody’s Fault,” or Led Zeppelin’s 1979 hit, “Nobody’s Fault But Mine.”

Now mostly in their 60s, guitarist Rick Friedlander, lead vocalist William (Bill) Murphy, his brother Steve Murphy (guitarist, keyboardist, and vocalist), bass player and vocalist Mark Knight, and drummer Paul Green have been playing together since 1997; and the Murphys and Knight have been playing together since high school.

“I met Bill at 17 when we worked together at K-Mart,” says Knight, who is a laser engineer by trade. “We started making noise together, and the rest is history.”

They are one of the longest continuing bands in South Florida, with a large fan base. “We’re a band of brothers,” says Bill Murphy. “For good or bad; we fight like siblings, but love each other.”

He attributes this camaraderie for their longevity. “We’re good friends and share a musical bond,” he says. “We always make time to play together. We’re in it for the fun, and we enjoy our time together on stage.”

From a musical family—his parents were folk musicians in New York—he and his younger brother Steve grew up in the business. “We had no choice,” he jokes.

At 13, Bill Murphy went to see the Jackson 5 perform, and he says that “the concert changed my life.”

That day he made the decision to make the music industry his life. “I never looked back,” he says.

Within two years, he and Steve were performing at a friend’s wedding reception.

Bill Murphy went on to have a 35-year professional career as a radio DJ, both in Dallas and in Miami at 101.5 LITE FM, BIG 105.9 classic rock, and WSHE rock & roll 103.5 (She’s Only Rock and Roll). He was the announcer and voice of the Florida Panthers for 14 years.

He has also been a part of other local bands, including Joe Rush, Company Kane, Top Priority, the Free Radicals, and Smoke and Mirrors. One of his biggest influences is Paul Carrack (aka “The Man with the Golden Voice”), best known for his 1975 song, “How Long” (“Has this been going on?”), and his rendition of “The Living Years.”

“He has such a soulful, passionate voice,” Murphy says. “It’s a huge compliment when people tell me I sound like him.”

A highlight of his career came at a Panthers game in 2012 where he played with the band pre-game, announced the game, and then played after the game to thousands of people at the Bank Atlantic Center in Sunrise.

“It was a great atmosphere and so much fun,” recalls Murphy. “I am blessed to make a living doing what I love. This is the key to a good life.”

Steve Murphy traveled the world and played with Alan Parsons, an English musician, songwriter, and record producer who was the sound engineer on the Beatles’ “Abbey Road” in 1969, “Let It Be” in 1970, and Pink Floyd’s “The Dark Side of the Moon” in 1973.

A multi-disciplinary musician—he plays guitar, keyboards, and sings—Steve Murphy also drums. With dreams of becoming Stewart Copeland, Jeff Porcaro, or John Henry Bonham (all drummers), Murphy played with some of his favorite bands, including the Police, Toto, and Led Zeppelin.

He toured with the Hit Men and the Trans Siberian Orchestra, visiting more than 40 countries in eight years with guitarist Godfrey Townsend and the Alan Parsons Live Project.

Nobody’s Fault drummer Green began playing music at the age of 13 with his mother, Susan Rose, a musician. They performed at a USO show in Japan and traveled the country, arriving in Florida in 1973.

Moving out at the age of 16, Green studied at the Recording Institute of America, where he learned lighting, sound, and stage building. He brought national acts including the Police and Pat Benatar to Florida, went on tour with the Jackson 5, and recorded an album with the Joe Rush Band.

“We love what we’re doing,” says bass player Knight, “and we hope to keep doing it. We give our fans our best every time—you never know when the last show will be.”

For Green, a highlight is the togetherness and camaraderie the band provides. “I enjoy that we’ve all been together for so long,” he says. “We communicate through music.”

He notes that over the past 25 years, the band has had its share of ups and downs.

“It’s like a boot camp,” he says. “We’ve been through thick and thin and have now become a family.”

For more information, visit nobodysfaultband.com or like them on Facebook. Upcoming dates include Saturday, Jan. 13, at Sharkey’s Bar & Grill, 10365 Royal Palm Blvd., Coral Springs. Visit sharkeysfl.com or call (954) 341-9990.

Finding Peace: Practical Ways to Relieve Stress in Your Daily Life

In the hustle and bustle of everyday life, stress has become a constant for many. However, incorporating simple yet effective stress-relief strategies into your daily routine can make a significant difference in your overall physical and mental well-being. 

Here are some practical tips from the CDC, along with simple (and local) ways to relieve stress and make healthy choices in the new year:

Take breaks from news stories, including those on social media. It’s good to be informed, but constant information about negative events can be upsetting. Consider limiting news to just a couple times a day and disconnecting from phone, TV, and  computer screens for a while.

Take care of your body: Staying physically healthy can improve  your emotional well-being. Whether you’re already a gym rat or working towards developing a  sustainable exercise routine, Parkland/Coral Springs and the surrounding areas have plenty of options to help you stay active.

Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low-fat or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars.  Luckily, living in South Florida makes it just a bit easier to eat well all year. From the many smoothie and juice shops to our nearby locally owned healthy eateries, our town is perfect for people who want food that doesn’t skimp on flavor or nutrition.

Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night. 

Move more and sit less. Every little bit of physical activity helps. Start small and build up to 2 ½ hours a week. You can break it into smaller amounts such as 20 to 30 minutes a day. Many locals enjoy taking a brisk cool walk first thing in the morning or  an afternoon stroll to break up the day. Either way, spending time outdoors and connecting with nature is proven to have a calming effect on the mind. 

Dealing with dietary restrictions at holidays

The holiday season is here and with that comes fancy dinners, work parties, potlucks, and family gatherings. While breaking bread with your favorite people can be one of life’s simple joys, anxiety over what to make when feeding those with special dietary needs can make things feel complicated. Here are nine tips and tricks for hosting a holiday dinner that everyone can enjoy:

Ask for advice. Who knows best? The person with special dietary needs! Once you have a menu in mind, discuss it with your guests ahead of time and ask how they can best be accommodated.

  1. Read labels. Dairy, gluten, nuts, and non-vegetarian ingredients are found in many packaged foods. If you are not sure whether an ingredient is safe for your party guests, ask the person you’re accommodating or skip it.
  1. Don’t cross-contaminate. Use separate tongs when grilling meat and veggie burgers to spare the vegetarian foods from meat juice. Don’t bake a nut-free cookie on the same tray where you just roasted almonds. Thoroughly wash the strainer in between draining wheat spaghetti noodles and gluten-free ones. Being mindful of opportunities for cross-contamination can lower the risk of serving foods that your guests might not be able to eat.
  1. Make simple swaps. Tossing your veggies with olive oil instead of butter means that those with dairy allergies or observing a vegan diet can enjoy them too. Use vegetable stock instead of chicken or beef stock for meat-free side dishes and soups so more people can enjoy them.
  1. Leave the toppings on the side. Sometimes it’s just one or two ingredients that rule out a dish for those with dietary issues. If you leave certain items on the side, like bacon crumbles, nuts, or croutons, those who have food restrictions can still eat the food and those who don’t can top off their dish.
  1. Build a bowl. Rather than designing a menu with several parts, build a buffet of toppings and let your guests do the rest. From a yogurt parfait brunch to a smoky burrito bowl, there are many options for having a casual meal that is satisfying for everyone. Having a diverse spread of options will allow your guests to create a meal that fits their needs.
  1. Serve delicious drinks. Even those not drinking alcohol enjoy fancy mocktails. Include everyone in the festivities by making a pitcher or two of fruit and herb–infused waters or a dry bar with seltzer, juices, and herbs. 
  1. Polish your sales pitch. We tend to be wary of foods we cannot easily identify. To encourage everyone to try different dishes, write the menu on a chalkboard or place a menu card on the table. On your buffet line, label each dish with enticing adjectives and include ingredients. Not only does this encourage a picky eater to try new things, but it also helps guests avoid food allergens.
  1. Have fun! Remember, you don’t have to accommodate your guests for every single dish. If your holiday dinner would not be complete without your grandmother’s Yorkshire pudding, include it. Missing your personal favorites might lower your own enjoyment at the occasion. With a well-planned dinner, all of your guests can be happy and well fed.

 

Seven surprising facts about reindeer

You know Dasher and Dancer and Prancer and Vixen, Comet, Cupid, Donner, and Blitzen, and—of course, Rudolph the iconic, red-nosed reindeer. But did you know that—if accurately depicted—all of Santa’s reindeer would be pregnant females? That is just one of the fascinating facts I learned about reindeer on a visit to Running Reindeer Ranch in Fairbanks, Alaska, earlier this year.

Fact #1: Both male and female reindeer grow antlers every year, but only pregnant females keep their antlers through the winter (it helps them forage for food in the snow). All other reindeer shed their antlers at the end of fall. Hence, Santa’s reindeer must be carrying more than just presents!

Fact #2: Because they only grow during spring through fall—which is a short period of time in Alaska, with spring and fall each lasting about two weeks—reindeer antlers grow about one to two inches per day. According to our reindeer wranglers, after they leave work on Friday and come back on Monday, some of the reindeer have added a whopping four inches to their antlers!

Fact #3: Female reindeer normally grow bigger antlers than males do, which is why the leader of the herd is usually a female, as was the case at Running Reindeer Ranch.

Fact #4: Reindeer antlers are made of bone, meaning these animals can inflict some serious damage when fighting or defending themselves.

Fact #5: While growing, reindeer antlers have a velvety outer layer that looks very inviting to touch. But there are nerve endings and blood in the growing antlers, so touching them makes the reindeer uncomfortable. It’s a big no-no on the ranch! Once the antlers are fully grown, this velvet layer dries up and itches, so the reindeer rub their antlers against trees to get it off.

Fact #6: Reindeer are the only species of deer that have been domesticated. People have been domesticating them for about 7,000 years now—longer than they’ve been domesticating horses.

Fact #7: Reindeer can see ultraviolet light, which helps them survive the harsh arctic winters. Their main winter food source is lichens, plant-like organisms that absorb ultraviolet light and appear black in the reflective snow. The ability to see ultraviolet light allows the reindeer to find the lichens and also helps them to spot predators.

Running Reindeer Ranch (pictured here) is owned and operated by Alaskan natives Jane Atkinson and Doug Torelle. They have a herd of 13 reindeer, with more on the way come spring. They offer visitors the opportunity to walk among their herd through a birch forest and learn all about these amazing creatures that—bonus fact—thrive at a temperature of 40 below zero!

Thinking about ditching the Florida heat to start a reindeer farm in Alaska? Think again! In Alaska, only those native to the state are allowed to own raindeer.

For more information, visit https://runningreindeer.com.

Havoc 305 Wreaking havoc in all three area codes

With a passion and talent for music, Enrique “Rik” De Cubas, lead guitarist and vocalist for the rock and top-40 party cover band Havoc 305, says the band also wreaks havoc in the 954 and 561 area codes.

Originally known as the Swinging Richards, the current name evolved over a brainstorming session one evening and took hold.

Whether singing the Beatles’ “Come Together,” Rod Stewart’s “All Right Now,” or Journey’s “Don’t Stop Believing,” De Cubas and his bandmates, lead vocalist and guitarist José Almonte, bass player and vocalist Arthur Granquist, and drummer and vocalist Jwani Brito, bring their own style and energy to each gig they play.

“Playing for our fans, friends, and family brings us much happiness,” says De Cubas. “We love the energy our audience brings, and we get a lot of energy from them while we play. We couldn’t do what we do without them, and we are indebted to their support and loyalty.”

All the musicians began playing music at an early age. Granquist started piano lessons at the age of 5 and played competitively by age 7. He learned guitar in high school.

Likewise, Brito, born into a musical family, discovered his passion and love for the drums early in life, after watching “The Muppet Show” with Buddy Rich and Animal doing a drum duet. Instantly he knew that was what he wanted to do.

Both De Cubas, who picked up the guitar at age 14, and Almonte, who fell in love with music at the age of 5 and grew up watching MTV and playing records he still has to this day, have devoted their life’s work to their passion for music.

The group performs regularly at the Margaritaville Hollywood Beach Resort and Margaritaville 5 o’Clock Somewhere Bar in Hollywood, THRōW Social in Delray Beach, Copper Blues Rock Pub and Kitchen in Miami, Voodo Bayou on Las Olas Boulevard in Fort Lauderdale, Mathews Brewing Company in Lake Worth Beach, and Crazy Uncle Mike’s in Boca Raton. Additionally, they love to perform at weddings and corporate events.

For New Year’s Eve, the group will appear at Sharkey’s Bar & Grill in Coral Springs to ring in 2024.

Musician Chet Gary, who plays rock violin, mandolin, and guitar, joined the group on stage last October at THRōW Social for some impromptu jamming.

“I enjoyed playing with Havoc 305,” says Gary. “They are professional and intuitive musicians. We developed a groove immediately and generated an exciting conclusion to my electric violin solo in Guns N’ Roses’ ‘Sweet Child O’ Mine.’

“I look forward to jamming with these guys again,” he says.

De Cubas, who admires guitarists Jimi Hendrix and Eddie Van Halen, fell in love with the guitar as a teenager. Self-taught, he studied architecture but left school when he signed a record deal with Cane/Universal Records, with the Latin rock group El Duende, and toured with the band during the mid-1990s. Their first album, “Transición,” was a Top 20 hit in the Latin rock charts.

He went on to perform for more than a decade at Murphy’s Law, in the Hard Rock Casino Resort in Hollywood, from where fans still recognize him to this day.

Music, he says, is both a harbor and a refuge, and it stimulates him, makes him happy, and picks him up when he’s down.

“Once I grab the guitar and my fingers graze the metal strings and the strings hit the wood, it’s magical,” De Cubas says, noting that he still practices every day to keep muscle memory intact and his technique and precision crisp.

He met band member Almonte through drummer Brito. The two also perform separately as the Havoc Duo.

Almonte, who doesn’t remember a time before he was singing, grew up in New York and the Dominican Republic. A real rocker, he loves Guns N’ Roses and Led Zeppelin and counts Chris Cornell, Axl Rose, and Robert Plant as inspiration.

With Havoc 305 for the past five years, “it’s been a great ride,” he says. He is a married father of four grown kids in a blended family.

One of Almonte’s favorite things is to be on stage with his best friends, energized by the music and the crowd. “On those nights when the music is pumping and the energy is there from the crowd, we make a perfect match,” he says.

He loves to perform “Sweet Child O’ Mine,” and to get the crowd up and dancing along to the 4 Non Blondes’ 1992 hit, “What’s Up?,” singing along to the refrain “What’s Going On?”

Long-term goals for the band include going as far as they can here in South Florida and branching out to create original music.

Almonte has written and performed an original song titled “Warped” that the band is arranging, each adding his own touch.

“We’re a hard-working band,” he says. “We love to have fun while playing, and we hope our audience has as much fun as we do. It’s a high to see people dancing and smiling and having a great time.

“That’s our job—we’re entertainers,” Almonte says.

Visit Havoc305.com or like them on Facebook. Sharkey’s Bar & Grill is located at 10365 Royal Palm Blvd., Coral Springs. For tickets to the New Year’s Eve show, visit sharkeysfl.com or call (954) 341-9990.